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Typically, as a diary, a separate thick notebook or diary is started, in which the pen records are made. Many keep a diary in electronic form - on a cell phone or tablet.

Practice notes

Usually before each training the athleteHe plans the next lesson: he writes what exercises and in what order to perform, what weight to take as a worker, how many repetitions and approaches to do. If during the training a certain exercise was not performed, the planned number of repetitions is made, how many repetitions are made after the fact . This information is very important for the correct selection of the working weight in each exercise. If the exercise is performed in the planned volume, the working weight can be increased by 0.5-1 kg for beginners and 5-10% for experienced athletes. If it was not possible, the working weight should be better reduced. Or give the body a longer rest. Many newbies try to train on one program. A week later, without noticing the results, change it to another, then to a third, and so on. This is mistake. To judge the effectiveness of this or that training scheme can be judged no less than a month of regular classes. A diary is a means of visualizing, in numbers, this effectiveness.

Records for self-monitoring

Also in a diary it is useful to record otherparameters directly or indirectly related to training: well-being before and after training, the desire to train and much more. Bodybuilders seeking to gain muscle mass and using various diets for this purpose, record their weight, weighing on an empty stomach. Thus, find out whether they are suitable for a particular diet, modify them for themselves. Many bodybuilders record anthropometric indicators - neck girth, shoulder width, chest, hips, waist, circumference of biceps and forearms. Many athletes in training are guided by the heart rate. If it is not enough, the intensity of training increases, that is, they try to perform the entire planned amount of work for a shorter period of time. The recorded values ​​of the pulse before, after and during training allow not only to control their intensity, but also in time to notice the state of overtraining. If the pulse rate in a calm state before training grows day by day, the muscles are considered overworked and they should give a day of extra rest in order to avoid reducing sports achievements. Each training is recorded and evaluated on a 5-point scale. It is necessary to calculate later: how many trainings were missed, how many sessions were held with full efficiency, and how much - "over the sleeves".