Jacked Notes™ Workout Journal
The workout planner I wish younger me had 👇
I jumped from program to program.
I took advice from random people at the gym.
I tried a different routine every few months. And the thing nobody ever told me was the MOST important part…
I never tracked anything.
Their programs would say something like "Do 3 sets of 6-10 reps".
So that's what I did.
But nobody ever said “track your lifts, write it down, force progression, beat your numbers.”
Over the next 10 years of training and coaching, this is the one truth I've learned.
The lifters who don’t see progress, don’t track.
The lifters who transform, do.
Every legendary physique in history documented their training. ⚡
Arnold tracked.
Steve Reeves tracked.
Mike Mentzer tracked
And Dorian Yates took it to an extreme level.
Every workout he ever did from 1983–1997 is written with pen and paper.
He used writing as visualization. Preparation. Intent.
That’s why Jacked Notes exists.
Jacked Notes was created for my younger self, the confused beginner who WANTED results but never had a system to make it inevitable.
This isn’t just a workout tracker.
This is a goal-setting and physique-building system combined into one physical notebook.
And here’s why it MUST be physical…
Your phone is the single greatest source of distraction in your life.
TikTok, IG, Youtube, notifications, dopamine spikes, comparison, endless noise.
Those can kill your focus during workouts.
Real pen and paper forces clarity.
Real pen and paper slows your brain down.
Real pen and paper makes your goals concrete.
Brian Tracy, Napoleon Hill, all the greatest achievement thinkers in history… they all preached the same thing: write your goals down physically if you want to actually achieve them. Not type. Write.
How Jacked Notes Works 👇
(The journal includes sections for each of these with examples)
Step 1: Define your Vision
Open the journal and write who you want to become in the next 90 days. Not vague dreams. A clear target.
Step 2: Write Your WHY
This keeps you grounded on the days you don’t feel motivated. When things get hard, your WHY is the anchor.
Step 3: Document Your Starting Point
Your weight. Your lifts. Your measurements. Your current condition. This is your baseline and your proof of where you’re starting.
Step 4: Track Every Session
Every workout goes in the log. Real numbers. Real progression. No more guessing or hoping results happen.
Step 5: Daily Non-Negotiables
These are the small actions you commit to each day that bring your vision to life. They stack up. They compound. They matter.
Step 6: Rest Day Execution
If it’s not a training day, you use the blank pages for your day plan, meals, journaling, and deeper thought. Still intentional. Still moving forward.
Step 7: Review at 90 Days
When the quarter ends, you look back at your numbers, your lifts, your body, your execution…
Then you deload, reset, and start your next Jacked Notes.
90 days at a time.
Four per year.
These books become the physical evidence of your transformation.
Jacked Notes is not a diary.
It’s your self improvement archive. Your proof of becoming jacked mentally and physically.
