WLC Log Book
A Complete Weightlifting Log Book!

Your WLC Log Book is going to be one of your most important possessions! This log book will contain all of the information you need that is important to your success. You'll be able to use it to plan your success.


The data in your log will tell you how your body responds to everything you've put it thru. Think about that for a second! You'll know what works for you and how to get the body you want! You'll have it all right there in your WLC Log Book.


I will be providing templates for your WLC Log Book before long. But for now, I want you to be able to keep track of everything you need. I am going to discuss every single piece of information that you need to keep track of in your weight lifting log. You can keep track of it in any way you want.


My preferred method for a weightlifting log book is a laptop computer. You can get a laptop for a few hundred dollars. If you don't have a laptop and don't want to spend money on one, you can use a planner and write everything in it. You could then transfer the data to your desktop computer.


You can also use a PDA or anything that allows you to record information. Whatever option you choose, make sure you have a backup of your data! This data will be very valuable, and you won't want to lose it.

Contents of this Page

Weight lifting information that you'll need to record in your wlc log book is your weight lifting exercises, weight used for each exercise, reps completed for each set, and time required for each workout. You'll want to record all of this information every time you workout.


You can record this in your daily planner and transfer to a computer or you can use your laptop computer in your home gym. You can then build a database of all your weight lifting records.

Each Workout
Time Started
Exercises
Amount of Weight
Reps Completed
Comments on Form and Feel
Time Finished

Once you record your workout data while you're working out, you'll have the data you need to develop a database of all the results. This will not be difficult once you understand what you need it for and how you can use it for future cycles of WLC.


You'll want to look at the trends on all of your exercises and ensure that you're progressing well on all of them. WLC is built for progression, but sometimes we get something stuck in our head and we just won't budge.


For example, if you haven't been able to increase your incline barbell bench press for a cycle, you're going to need to change the exercise. You can make the change to incline dumbell bench presses, and progress as long as possible with that exercise. When you come back to incline barbell bench press, I guarantee you will be able to sky rocket past that sticking point you had!


Keep track of all your exercise information including weight and reps and you'll be able to see which exercises are building the muscle you want. You'll be able to use your weight lifting log in conjunction with your other WLC log book information to see what exercises have given you success in the past.

Don't think that you don't need to keep track of your weighted stretching. You'll be able to manipulate your stretching efforts too! For example, you can try stretching after each exercise for 45 seconds one WLC cycle. Then you can try stretching for 60 seconds the next cycle. See what the results are...


Did the extra stretching time lead to more muscle gain or more fat loss? Just remember that the more time you add to your stretches, the more time your workouts will take. If you're pressed for time, use the amount of time that is optimal for you to meet your daily WLC schedule!

Type of Stretch
Stretch Name
Weight Used
Duration of Stretch

Keep track of all of this information in your long term database and you'll be able to use it in the future. Let's imagine this for a second...


Let's say that you're stuck with making progress and you just don't what to change. You take a look back in your log book and see exactly what worked for you on one of your most successful weight lifting cycles ever. You take the information from your log book and use it to design your next weight lifting cycle. You're back to making progress again! You've got something you know that works when you keep this info in your WLC log book.

You're going to want to keep track of several pieces of diet information. This is probably going to take the most amount of time because you're going to need to record info each and every day. But, as you get more experienced, recording this data will become easier and easier for you.


You'll be able to record it only a few minutes per day. Especially if you get your diet log book set up on a computer to help you with the calculations. I will help all of you out with this in the future.

Diet Info for Each Day
Total Calories
Protein Grams
Carbohydrate Grams
Fat Grams
Percentage of Protein
Percentage of Carbohydrates
Percentage of Fat
Approximate Water Intake

Diet Info for Long Term Database
Average Calories
Average Protein
Average Carbs
Average Fat
Average Percentages


Now, let's think about what we'll have here if we know all of this information. We can go back and look at the average number of calories it has taken us to gain or lose weight. We can use the other data in our other weightlifting logs to help us understand what we need to do to continue making progress! You'll become an expert at this after a few cycles of WLC!

You may know this. You may not. But I want to make sure that you realize how important cardio is to your weight lifting success. Please don't listen to those people that tell you cardio will hurt your results.


Trust me, cardio is a vital part of you getting the results that you want. Different people will need to manipulate cardio in different ways to get the body they want.


How do we know how to manipulate our cardio to get the results we want? Well, that's where the cardio log book comes in. You have to keep track of your cardio efforts to see how they effect your weight lifting results.


For example, if you gained a little too much fat during your last muscle building cycle, you'll want to increase your cardio efforts to cut down on the fat gain while improving your diet choices. There you go! Fat gain on the next cycle is decreased. You'll learn how to do this!


Keep track of the following for each Cardio Session
Time of Day
Duration of Cardio
Type of Cardio (High Intensity/Low Intensity etc)
Cardio Activity


For your long term Cardio Database
Average Cardio Completed
Type of Cardio Completed
Activities Performed


Think about what you can do with this type of information! You could try one type of cardio for a muscle building cycle and then try another during another muscle building cycle. Compare the results of your lean body mass and fat mass gains and losses.


You'll start to learn how to use this info for future cycles. Remember, we're in this here at Weight Lifting Complete for the long term! You'll be able to use this info for years. Do you know the body you can get by continuous progression? You keep a WLC log book and you'll make continuous progress. You'll know what works.

Finally, we're going to want to record some of our planning information so we know where we're going at all times! Of course, we need to know what planning information we need to record:


Goal of WLC Cycle
Muscle Gained on Cycle
Amount of Fat Lost on Cycle
Duration of Cycle
Number of Exercises
Number of Stretches
Cardio Plan Used


If we keep track of this information in our WLC log books, we'll learn how to coordinate our WLC cycles for the year. We'll be able to plan out our long term goals and know that we'll reach them. We'll be able to know how many consecutive muscle building cycles we need to build an approximate amount of muscle. We'll learn how much fat loss we can achieve in a cycle.


This planning information is very important so don't forget to keep track of this information. This information is vital. We will use this for long term goals. You might not use this information for a while, but when we do use it we will be able to develop a long term plan to your even greater success. You'll become healthier and look even better!

We do it the right way here at Weight Lifting Complete. The information on this page is what so many personal trainers charge so much money for! Many personal trainers don't even go to the level we do here. You'll learn how to be your own personal trainer and get the best body you can imagine.


With this information, there's no way that you won't make progress! You use your WLC Log Book information to manipulate every weight lifting factor possible until you are making progress. You'll become an expert at building muscle and losing fat!


I give you the starting aspects of the WLC Program and you manipulate from there using your WLC Log Book. Every single person out there is different, and it's almost impossible to develop a program for each and every person without personally working with the person.


The WLC Program that I've developed will work great for everyone! I then teach you how to manipulate small aspects of your program to further enhance the results that you get! The results will be absolutely amazing.


That's how we do it here! You get the results you want. You become very healthy while developing the great body you've always wanted. Everyone wins. Make your WLC Log Book a top priority and treat it as one of your most valuable possessions.

---