The Brolic field notes
A little clarity.
A better next session.
Practical guides for the things you track. Real examples, useful tools, and methods you can check.
Your free workout log template
Download a free workout log template, see a filled-in example, and learn how to track sets, reps, weight, and progression.
Read guide · 6 min →How many sets per muscle group per week?
Count weekly sets across different sessions and muscle groups. Compare direct, indirect, and half-set totals, then print a weekly summary.
Read guide · 8 min →Workout & nutrition apps for lifters
Compare Hevy, Cronometer, MacroFactor, and Boostcamp by lifting workflow, food tracking, cost, and availability. Includes Brolic’s waitlist status.
Read article · 7 min →Protein-to-calorie ratio
Calculate protein per 100 calories, compare two nutrition labels, and understand what protein density does and does not tell you.
Read article · 5 min →BMR vs. TDEE
Learn how BMR, TDEE, and a calorie target relate, with a worked example and a practical guide to activity estimates.
Read article · 5 min →Do you need to train to failure?
Understand training to failure and reps in reserve, compare primary research, and use a worked log to review effort across sets.
Read guide · 6 min →How long should you rest between sets?
Choose rest intervals you can evaluate. Compare primary research on one, three, and five minutes, with a practical workout-log example.
Read guide · 6 min →JM Press: Barbell Technique, Grip Width and Variants
How to perform the JM press, the grip width to start with, how it differs from a close-grip bench and a skull crusher, and how to log the three equipment variants.
Read guide · 6 min →Keenan Flaps: Both Cuffed Cable Variations, Setup and Form
The sagittal and frontal cuffed Keenan flap, how to tell them apart, cuff fit, pulley height and elbow angle for each, and what the cuff actually changes.
Read guide · 10 min →Meadows Row: Landmine Setup, Form and Loading
John Meadows' one-arm landmine row: stance beside the sleeve, overhand grip, plate clearance, and the loading convention that keeps the log meaningful.
Read guide · 6 min →Lu Raise: Hand Position, Full Arc and Form
The overhead Lu raise named after Lu Xiaojun: the thumbs-up rotation through the arc, why to start light, and how it differs from a lateral raise.
Read guide · 6 min →Hatfield Squat: Safety-Bar Setup, Hand Support and Logging
Dr. Fred Hatfield's supported safety-bar squat: rack and hand-support setup, deciding what the arms are for, and logging assistance so the numbers stay comparable.
Read guide · 7 min →