A weight lifting log is required when you start using any of our weight lifting programs.
We require this because it really is THAT important to your progress.
If you lift weights or workout, you should always keep track of what you've accomplished.
Weightlifting workout logs are invaluable to every weight lifter.
Do not blindly go to the gym and make up your workout as you go. You should have a plan before you go to the gym with exercises, sets, and reps.
You should know how much you lifted the last time you did a particular exercise, and you should do everything in your power to lift heavier weight or perform more reps for that exercise.
A weight training log book is where you will record everything you've done in a workout. Keeping track of your results allows you to plan for the future.
Continuous improvement is the theme of the WLC Weightlifting Program, and a log book is required so you can always focus on improving past performances.
What Should You Record In Your Log Book?
I wanted to go through a typical entry in a weight training log book so you get a better idea of what you should record. If you aren't already planning your workouts and recording them, you need to start today.
- Date and Day of the Week
- Starting Time
- Ending Time
- Exercise
- Set
- Weight
- Reps
- Stretching Details
- Comments on each Set
- Difficulty of Set
To give you an even better idea, I've included a table below showing you a typical log book entry for a workout. I did not include every set of every exercise.
| Friday, October 10th, 2008 | ||||
| Week 6 | Starting Time: 1705 | |||
| Set | Exercise | Weight | Reps | Comments |
| 1 | Barbell Squats | 275 | 6 | Good form. Increase 5 pounds! |
| 2 | Barbell Squats | 280 | 6 | Another good set. Increase 5 more pounds! |
| 3 | Barbell Squats | 285 | 6 | This was a tough set, but I fought through it! |
| Quad Stretch | 40 seconds. Increase stretching time. | |||
| 4 | Bench Press | 245 | 6 | Tough set. Keep weight the same. |
| 5 | Bench Press | 245 | 6 | Almost reached complete failure on this set. |
| … | … | … | … | … |
| End of Week 6 Workouts | Ending Time: 1750 | |||
From here, you can combine all of the data in your log book and ensure that you are making continuous progress each workout. When your strength levels start to slow down and even stop, you will need to know what to do and be ready for that to happen.
The WLC System explains all of this!
What to use as a Weight Lifting Log Book
You can use anything you want, but you need something that helps you stay organized.
I workout in my home gym, so I use my laptop to record all of my weight lifting workout logs. This makes it very easy for me, and you should do the same if you have a laptop and workout at home.
If you workout at a commercial gym, you probably won't be able to take your laptop with you. A smart phone will work or a daily planner with large note sections for each day will work. I've used all of these options.
Just ensure that you transfer your workouts over to your laptop and occasionally back up your data.
The most important thing to remember is to use your weight training log book as a guide to progression.
You should always strive to make progress in the gym. I want you to fight the weights. Go to war with the weights! Your goal is to lift more each and every time you step into your gym. You will build muscle and you will get that body of your dreams.
Make sure you get your copy of the WLC System today.
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– WLC System home page
– Weight Lifting Complete home page
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