I Tracked Every Gym Set for 30 Days—The Results Shocked Me

📝 The ₹30 Habit That Transformed My Gains

I never thought a simple notebook from the local stationary shop would do more for my strength than any supplement ever could. But writing things down? Game changer, bhai.

After reading Bigger Leaner Stronger, I took Mike Matthews’ advice seriously:

“Track your lifts, your reps, your rest, your food—because what gets measured, gets managed.”

---

💪 What I Tracked (And Why You Should Too)

Here's what went in my journal every session:

• 🏋️‍♂️ Exercise Name
• 🔢 Sets × Reps × Weight (in kg)
• ⏱️ Rest Time
• 🤕 Notes – “Felt weak today”, “PR on deadlift!”, “Didn’t sleep well”

Bonus: I also wrote my daily macros, even if it was just “Aloo paratha, 3 eggs, whey shake.”

---

📈 How It Helped Me Level Up

• Progressive Overload: I knew when to add weight
• Accountability: No more skipping leg day (it’s there in ink, bhai!)
• Motivation Boost: Seeing past wins fired me up
• Recovery Clues: I noticed patterns—low energy = poor sleep

“You can’t improve what you don’t track.” — Every serious desilifter ever

---

🏋️‍♂️ Real Talk: Indian Gyms Are Chaos—Journaling Brings Order

Between loud music, crowded benches, and random aunty walking across your deadlift zone... it's madness. Your journal becomes your personal playbook.

I kept mine tucked in my gym bag. Pen it down between sets. Simple.

---

📒 Want a Shortcut? Use This Template

📅 Date: 11 May 2025
💪 Workout: Push Day

    Bench Press – 4×6 @ 65kg
    Overhead Press – 3×8 @ 35kg
    Cable Flyes – 3×12 @ 12kg
🧠 Notes: PR on bench. Felt strong. Slept 8 hrs.
🍛 Meals: 3 eggs, 2 rotis, whey, rajma chawal