MuscleMag NO PAIN NO GAIN TRAINING JOURNAL - It's all here-weight/set/rep charts, a heart-rate table, cardio, metric-conversion table to figure out your poundage's, muscle-group illustrations for quick reference, a calendar for monthly goals and reminders, as well as a personal-data measurement table to access your weight and tape measurements over a 6-month period. Easy to use and small enough not to be in the way while you're working out. No Pain No Gain Journal is the bodybuilders ultimate companion!