Desilifter Workout Journal: Track Every Kg for Maximum Gains

Why Every Desilifter Needs a Workout Journal

Michael Matthews says,

“If you’re not tracking your workouts, you’re just guessing.” — Mike Matthews, BLS

Aap ka gym session tabhi impactful hota hai jab aap har set, har rep, aur har kg ko note karte ho. Ye data aapko batata hai ki aap improve kar rahe ho ya stuck.

Benefits of Journaling

1. Progressive Overload: Easily see when to add 2.5–5 kg on bar.
2. Consistency: Din kiska workout miss hua? Journal bata dega.
3. Motivation: Jab weight record aage badhta hai, wo “desi jeet” ka moment hota hai.

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Setting Up Your Desilifter Journal

1. Choose Your Format

• Notebook: Classic, gym-proof (no battery drain!).
• Google Sheets: Access anywhere, share with buddies.
• Fitness App: Ensure it lets you enter weights in kg and custom exercises.

2. Core Columns to Include

Column	Description
Date (DD/MM)	“07/05”
Exercise	“Bench Press” (Hindi note: Bench Press – seena)
Sets × Reps	“4×6”
Weight (kg)	“60”
RPE	Rate of Perceived Exertion, scale 1–10.
Notes	“Felt easy, +2 kg next week”

Tip: Add a “Mood” column—sometimes “energy” and “neend” (sleep) affect performance.

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How to Use It for Desi Gains

1. Pre-Workout: Note your sleep (neet) and hydration (paani).
2. During Workout: Log immediately—no guessing later.
3. Post-Workout: Write one “Taali bajaao” moment (big win) and one “Sudhaar” point (what to improve).

“A failed lift is data, not defeat.” — Adapted from Arnold

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Weekly Review: Your Desilifter Checkpoint

Every Sunday, spend 10–15 mins reviewing:

• Which lifts added kg consistently?
• Did you hit all sets and reps?
• Any recurring issues (joint pain, low energy)?

Create simple charts in Google Sheets (kg vs week) to visualize gains over time.

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Conclusion

A strong body starts with a strong journal. As a desilifter, your notebook or sheet is your sabse bada gym partner. Track every rep, celebrate every kilo, and watch yourself transform.

“Log it, lift it, live it.” — Desilifter Mantra

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