The logbook mostly comprises workout templates and contains 75 of such templates.
Each of them intended to write 8 exercises in 6 sets, in most cases it is more than enough.
Also the logbook has pages to track personal records and body measurements.
A simple but effective thing for progress, especially if you set yourself goals.
And that is all. Nothing superfluous.
If you exercise in a gym for three days a week it takes 25 weeks to fill the logbook out.
And we would like to make sure that our notepad is a pleasure to use throughout that long time.
Because we want you to like it and buy more. Also as a people in your gym who sees your logbook.
That's why we do our best, use high-quality materials and really listen to your feedback.
Here is a detailed description with some numbers.
Total pages: 158
Pages: 120 GSM (grams per square meter) offset paper
Cover: 300 GSM, covered with 125mkm (thick) laminate
Size: A6 format, 4,13 × 5,83 inches
Weight: 200 grams
Little things for comfort and durability: round corners, elastic closure and a pen.
How long can I use it for?
Depends on how often you exercise. The logbook contains 75 workout templates, which means that in case of three-day-a-week strength trainings you can
use it for 75/3 = 25 weeks. If 5 times a week - for 15 weeks, and so on.
QR-code on each page, what for?
It is for a web app that we are developing now. One of the app's feature is grabbing of handwritten data (weights and reps) from pictures on filled pages of the logbook.
QR is used to locate right-top corner of weights-and-reps table.
Does it have food log?
No. If we approach the matter seriously. You should write down everything you eat and drink.
Notepad is not always at hand, unlike smartphone.
So we recommend using something like the Myfitnesspal app for tracking nutrition intake.
What is different from the previous (colored) version?
The main difference is that cardio and nutrition pages were replaced with workout templates.
What is the numbers on top of the page?
1..9 basically are numbers of routines in your program (also these numbers can be used many ways). Numbers, days of a week and muscle groups - all these is intended for mark workout type in a way which is convenient for you, for future fast navigation (in most cases to see record about previous workout records with same/similar routines).
Before reading more, please watch the following video.
Let's imagine that we have 3-day split (Chest + Back, Legs, Shoulders + Back). Also, we use a periodization: on Week 1 we concentrated on strength, Week 2 is "common" week, Week 3 is "hypertrophy week". It gives 9 different types of workouts in total.
This is a simple example, programs can be more complicated, more days in a split, another kind of periodization and so on. Of course, we can name them like “Chest - Monday” or "Chest - strength", "Chest - hypertrophy" or "Chest - 1", "Chest - 2" or maybe "Hard Legs, Light Arms" and so on. But it can be more convenient just enumerate them.