update_plan
Arguments
{
"date": "2026-07-19",
"kind": "strength",
"notes": "Keep this session deliberately moderate because yesterday was a 90-minute full-body workout and tomorrow is the long endurance ride.\n\n- Warm up with 8–10 minutes of easy cycling plus shoulder circles.\n- Keep all working sets at **RPE 6–7**; stop with roughly 3 reps in reserve.\n- Avoid leg training, loaded carries, and any sets to failure today.\n- Use controlled reps: about 2 seconds lowering, smooth lift, no momentum.\n- Optional finish: 10 minutes very easy cycling and light chest/thoracic mobility.\n- If shoulders or elbows feel unusually fatigued from yesterday, reduce each exercise to 2 sets.",
"title": "Upper-Body Accessories + Cycling Posture",
"exercises": [
{
"name": "Lateral Raise Machine",
"notes": "Use 35 lb if 40 lb would reproduce the prior RPE 8 effort.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Rear-deltoid machine",
"notes": "Lead with the elbows and avoid shrugging.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 65
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Triceps Pressdown",
"notes": "Keep elbows close to the torso.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 34,
"min": 30
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Dumbbell Biceps Curl",
"notes": "Use strict form; do not swing.",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 15,
"min": 15
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
}
},
{
"name": "Cable External Rotation",
"notes": "Small, controlled range with the elbow fixed by the side.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 7.5,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Pallof Press",
"notes": "Use 24 lb only if the torso stays completely still.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Scapular Wall Slide",
"notes": "Work only through the range where ribs stay down; hands do not need to remain fully against the wall.",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 5,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
}
}
],
"old_version": 3,
"update_reason": "Moved long endurance ride to July 20; replaced today with low-fatigue upper-body work after July 18 full-body session."
}Response
{
"content": [
{
"text": "{\"plan\":{\"plannedDate\":\"2026-07-19\",\"version\":4,\"kind\":\"strength\",\"title\":\"Upper-Body Accessories + Cycling Posture\",\"status\":\"planned\",\"statusNote\":\"\",\"notes\":\"Keep this session deliberately moderate because yesterday was a 90-minute full-body workout and tomorrow is the long endurance ride.\\n\\n- Warm up with 8–10 minutes of easy cycling plus shoulder circles.\\n- Keep all working sets at **RPE 6–7**; stop with roughly 3 reps in reserve.\\n- Avoid leg training, loaded carries, and any sets to failure today.\\n- Use controlled reps: about 2 seconds lowering, smooth lift, no momentum.\\n- Optional finish: 10 minutes very easy cycling and light chest/thoracic mobility.\\n- If shoulders or elbows feel unusually fatigued from yesterday, reduce each exercise to 2 sets.\",\"exercises\":[{\"authoredName\":\"Lateral Raise Machine\",\"canonicalName\":\"Lateral Raise Machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":35,\"max\":40}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Use 35 lb if 40 lb would reproduce the prior RPE 8 effort.\"},{\"authoredName\":\"Rear-deltoid machine\",\"canonicalName\":\"Rear-deltoid machine\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":65,\"max\":70}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Lead with the elbows and avoid shrugging.\"},{\"authoredName\":\"Triceps Pressdown\",\"canonicalName\":\"Triceps Pressdown\",\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":30,\"max\":34}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Keep elbows close to the torso.\"},{\"authoredName\":\"Dumbbell Biceps Curl\",\"canonicalName\":null,\"prescription\":{\"sets\":{\"min\":3,\"max\":3},\"each_side\":false,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"per_hand\",\"target_lb_per_hand\":{\"min\":15,\"max\":15}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":60,\"max\":90}}},\"notes\":\"Use strict form; do not swing.\"},{\"authoredName\":\"Cable External Rotation\",\"canonicalName\":\"Cable External Rotation\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":12,\"max\":15},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":7.5,\"max\":7.5}},\"rpe\":{\"min\":5,\"max\":6},\"rest_seconds\":{\"min\":45,\"max\":60}}},\"notes\":\"Small, controlled range with the elbow fixed by the side.\"},{\"authoredName\":\"Pallof Press\",\"canonicalName\":\"Pallof Press\",\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":true,\"target\":{\"reps\":{\"min\":10,\"max\":12},\"weight\":{\"kind\":\"total\",\"target_lb\":{\"min\":19,\"max\":24}},\"rpe\":{\"min\":6,\"max\":7},\"rest_seconds\":{\"min\":45,\"max\":60}}},\"notes\":\"Use 24 lb only if the torso stays completely still.\"},{\"authoredName\":\"Scapular Wall Slide\",\"canonicalName\":null,\"prescription\":{\"sets\":{\"min\":2,\"max\":2},\"each_side\":false,\"target\":{\"reps\":{\"min\":8,\"max\":10},\"weight\":{\"kind\":\"no_weight\"},\"rpe\":{\"min\":3,\"max\":5},\"rest_seconds\":{\"min\":30,\"max\":45}}},\"notes\":\"Work only through the range where ribs stay down; hands do not need to remain fully against the wall.\"}],\"setupRequired\":true,\"unresolvedExercises\":[\"Dumbbell Biceps Curl\",\"Scapular Wall Slide\"]}}",
"type": "text"
}
],
"structuredContent": {
"plan": {
"kind": "strength",
"notes": "Keep this session deliberately moderate because yesterday was a 90-minute full-body workout and tomorrow is the long endurance ride.\n\n- Warm up with 8–10 minutes of easy cycling plus shoulder circles.\n- Keep all working sets at **RPE 6–7**; stop with roughly 3 reps in reserve.\n- Avoid leg training, loaded carries, and any sets to failure today.\n- Use controlled reps: about 2 seconds lowering, smooth lift, no momentum.\n- Optional finish: 10 minutes very easy cycling and light chest/thoracic mobility.\n- If shoulders or elbows feel unusually fatigued from yesterday, reduce each exercise to 2 sets.",
"title": "Upper-Body Accessories + Cycling Posture",
"status": "planned",
"version": 4,
"exercises": [
{
"notes": "Use 35 lb if 40 lb would reproduce the prior RPE 8 effort.",
"authoredName": "Lateral Raise Machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 40,
"min": 35
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Lateral Raise Machine"
},
{
"notes": "Lead with the elbows and avoid shrugging.",
"authoredName": "Rear-deltoid machine",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 70,
"min": 65
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Rear-deltoid machine"
},
{
"notes": "Keep elbows close to the torso.",
"authoredName": "Triceps Pressdown",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 34,
"min": 30
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": "Triceps Pressdown"
},
{
"notes": "Use strict form; do not swing.",
"authoredName": "Dumbbell Biceps Curl",
"prescription": {
"sets": {
"max": 3,
"min": 3
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "per_hand",
"target_lb_per_hand": {
"max": 15,
"min": 15
}
},
"rest_seconds": {
"max": 90,
"min": 60
}
},
"each_side": false
},
"canonicalName": null
},
{
"notes": "Small, controlled range with the elbow fixed by the side.",
"authoredName": "Cable External Rotation",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 15,
"min": 12
},
"weight": {
"kind": "total",
"target_lb": {
"max": 7.5,
"min": 7.5
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Cable External Rotation"
},
{
"notes": "Use 24 lb only if the torso stays completely still.",
"authoredName": "Pallof Press",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 7,
"min": 6
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 19
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
},
"canonicalName": "Pallof Press"
},
{
"notes": "Work only through the range where ribs stay down; hands do not need to remain fully against the wall.",
"authoredName": "Scapular Wall Slide",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 5,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
},
"canonicalName": null
}
],
"statusNote": "",
"plannedDate": "2026-07-19",
"setupRequired": true,
"unresolvedExercises": [
"Dumbbell Biceps Curl",
"Scapular Wall Slide"
]
}
}
}