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The Grind Workout Journal
An eight-week training log in neon green, orange and blue on black and white pages, built for writing down every set the day you do it. Each week gets a log page and a review page, and the back of the book tracks measurements and personal records.
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The Grind Workout Journal is a 32-page printable log for eight weeks of training. It doesn’t give you a workout plan. You bring your own split and use the pages to record what you actually lifted, ran or rowed, then look back at the end of each week.
How the eight weeks are laid out
Week 1 is the full version. It has a week plan with a focus, main lifts and time for each day, a daily training log with nine exercise rows (sets, reps, weight and RPE, plus warm-up, finisher and cool-down lines), a “how I felt today” page that rates energy, strength, focus and soreness from 1 to 10 alongside sleep, water, protein and body weight, a week summary and a weekly reflection.
Weeks 2 to 8 use two pages each. The training log gives every day of the week three exercise rows with sets × reps and weight, and the review page covers workouts, total sets, total volume, average energy, the days you showed up, what worked, what didn’t, and the plan for next week’s split. The weeks rotate through green, orange and blue color bands, with red for week 8, and every review ends with a one-line push printed along the bottom.
Numbers at the back
Page 25 rolls up all eight weeks with a small chart for plotting volume. Page 26 has eleven body measurements, from weight and body fat to calves, taken at the start, week 4 and week 8, with three boxes to tape progress photos. Page 27 holds ten personal records, seven of them pre-filled (back squat, deadlift, bench press, overhead press, barbell row, pull-up and front squat), plus four next-target lines. After that come a milestones page, a 30-day challenge grid and a resources page that lists apps, books, video channels and podcasts.
Printing
Weight boxes are marked in pounds (LBS), and the measurement table leaves the units to you. The cover, the “why I train” page, the milestones page, a quote page and the back cover are full black and use a lot of ink. The notes that come with the files say they’re optional and can be printed in grayscale or skipped. The log and review pages are white with a light grid, so they’re the ones to reprint week after week.
