Note: This is a visual example to show users how to fill the journal.
| Date | Exercise | Warm-up | Working Set | Reps to Failure | Notes | |----------|--------------|-------------|-----------------|---------------------|-----------| | June 10 | Lat Pulldown | 100x8, 140x4 | 180 lbs | 7 | Grinder on rep 6. | | June 17 | Lat Pulldown | 100x8, 140x4 | 185 lbs | 5 (Fail) | Too heavy. Go back to 180 next time. | | June 24 | Lat Pulldown | 100x8, 140x4 | 180 lbs | 8 (PR) | Perfect. Increase to 185. |
Remember:
"It is not the load that breaks you down, it's how you carry it." – Mentzer
This journal is useless if you don't push past the pain barrier. If you are not dreading the next rep, you are not doing Heavy Duty. mike mentzer heavy duty journal pdf better
Most logs ask: "Weight x Reps." Mentzer’s journal asks: "Type of failure?"
By checking these boxes in your PDF printout, you learn your weakness. Always failing on the concentric? You need speed work. Always failing on the negative? You need isometric holds. Note: This is a visual example to show
Mentzer changed his mind three times between 1978 and 1995 (Consolidation routines, Static holds, Omega sets). A physical book is frozen in time. A PDF journal allows you to print a new cycle every 6-8 weeks. You can rotate between the Basic Heavy Duty (for novices) and the Advanced Consolidation Routine (for intermediates) without buying a new book.