Log
The Log Blog
Copyable templates and worked examples for recording workouts, finding previous weights and continuing from Apple Notes.
4-Day Workout Program: A Complete Upper/Lower Gym Split
A printable 4-day upper/lower gym split: two upper-body and two lower-body workouts. Exercises, sets, rest, and the rule for increasing the weight.
3-Day Workout Program: A Complete Full-Body Gym Routine
3 full-body gym workouts, A, B and C, about an hour each. Exercises, sets, reps, rest, and the rule for knowing when to increase the weight.
How Long to Rest Between Sets When Lifting Weights
Rest 2 to 3 minutes between sets on big lifts like the squat, 1 to 2 minutes on isolation exercises. Your reps tell you when to rest longer.
Progressive Overload Training: When to Increase the Weight
Progressive overload means doing a little more from one workout to the next. One rule and 8 sample workouts show when to increase the weight.
How Many Sets per Muscle Group per Week?
To build muscle, studies point to 10 or more sets per muscle group per week. A sample week shows how to count yours.
An Apple Notes Workout Template You Can Copy
Copy a workout template into Apple Notes, with sets, reps and weight. A completed example shows how to keep a useful training history.
Import Your Apple Notes Workouts into Log
Prepare your note, import it into Log and check the saved workouts. Understand recognition limits, data processing and when you can undo an import.
How to Log Sets, Reps and Weight
Worked examples for recording completed sets, weight per dumbbell, reps per side and units, so your next workout starts with a clear reference.
How to Compare Workouts Without Losing the Context
A clearly labeled sample history shows what to compare across workouts and how to record changes in equipment, weight and repetitions.
Apple Notes, a Paper Notebook or a Workout App
Choose where to record your workouts based on what you need between sets: free text, previous weights, completed sets or a workout to repeat.
How to Log Bodyweight, Added Weight and Assistance
Record bodyweight reps, added weight and machine assistance as different values, with practical examples for your notebook and Log.
