list_workouts
Arguments
{
"limit": 100,
"end_date": "2026-07-21",
"start_date": "2026-06-15"
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-06-15\",\"end_date\":\"2026-07-21\",\"workouts\":[{\"performedDate\":\"2026-07-20\",\"kind\":\"cardio\",\"title\":\"Long Endurance Ride — AQI Conditional\",\"status\":\"completed\",\"durationMinutes\":150,\"rpe\":5,\"notes\":\"Outdoor ride: Avg HR 138 bpm, 60km\\r\\nSome shoulder soreness after the ride.\",\"exercises\":[]},{\"performedDate\":\"2026-07-19\",\"kind\":\"strength\",\"title\":\"Upper-Body Accessories + Cycling Posture\",\"status\":\"completed\",\"durationMinutes\":69,\"rpe\":5,\"notes\":\"10 min upper zone 1 bike warmup.\",\"exercises\":[{\"name\":\"Lateral Raise Machine\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 40 lb total\"]},{\"name\":\"Rear-deltoid machine\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 70 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 34 lb total\"]},{\"name\":\"Dumbbell Curls\",\"rpe\":7,\"sets\":[\"2 sets × 12 reps @ 20 lb per hand\",\"10 reps @ 20 lb per hand\"]},{\"name\":\"Cable External Rotation\",\"rpe\":6,\"sets\":[\"2 sets per side: 15 reps @ 7.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":6,\"sets\":[\"2 sets per side: 12 reps @ 24 lb total\"]},{\"name\":\"scapular wall-slide\",\"rpe\":3,\"notes\":\"Flexibility still not great\",\"sets\":[\"2 sets × 10 reps\"]}]},{\"performedDate\":\"2026-07-18\",\"kind\":\"strength\",\"title\":\"Full Body A — Consolidate Progress\",\"status\":\"completed\",\"durationMinutes\":90,\"rpe\":7,\"notes\":\"10 min easy bike warmup\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 230 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 25 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 85 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 80 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 100 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 27.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":6,\"sets\":[\"3 sets per side: 12 reps @ 24 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 60 sec\"]}]},{\"performedDate\":\"2026-07-17\",\"kind\":\"recovery\",\"title\":\"Indoor Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":75,\"rpe\":4,\"notes\":\"50 min indoor bike, avg HR 130 bpm + mobility\",\"exercises\":[{\"name\":\"hip-flexor stretch\",\"rpe\":2,\"sets\":[\"1 set per side + 1 right set: 30 sec\",\"1 left set: 39 sec\"]},{\"name\":\"hamstring flosses\",\"rpe\":4,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Thoracic Rotations\",\"rpe\":3,\"sets\":[\"1 set per side: 5 reps\"]},{\"name\":\"doorway chest stretch\",\"rpe\":2,\"sets\":[\"1 set per side: 30 sec\"]},{\"name\":\"Calf stretch\",\"rpe\":2,\"sets\":[\"1 set per side: 30 sec\"]},{\"name\":\"scapular wall-slide\",\"rpe\":4,\"notes\":\"Not hard, just practicing flexibility\",\"sets\":[\"2 sets × 8 reps\"]},{\"name\":\"Dead bugs\",\"rpe\":4,\"sets\":[\"2 sets per side: 8 reps\"]}]},{\"performedDate\":\"2026-07-16\",\"kind\":\"cardio\",\"title\":\"Controlled Threshold Intervals\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":7,\"notes\":\"Indoor bike: 3 x 8 min at HR 160 bpm (low zone 4) + warmup / cooldown\\r\\nAvg HR 140 bpm\",\"exercises\":[]},{\"performedDate\":\"2026-07-15\",\"kind\":\"strength\",\"title\":\"Full Body C — Upper-Back + Single-Leg Focus\",\"status\":\"completed\",\"durationMinutes\":96,\"rpe\":7,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 220 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 25 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"4 sets × 12 reps @ 80 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 80 lb assistance\"]},{\"name\":\"Seated Leg Extension\",\"rpe\":8,\"sets\":[\"2 sets × 12 reps @ 145 lb total\"]},{\"name\":\"Rear-deltoid machine\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 70 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 34 lb total\"]},{\"name\":\"Cable External Rotation\",\"rpe\":7,\"sets\":[\"2 sets per side: 12 reps @ 7.5 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 60 sec\"]}]},{\"performedDate\":\"2026-07-14\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":3,\"notes\":\"Indoor bike: 60min, avg HR 135 bpm\",\"exercises\":[{\"name\":\"Thoracic Rotations\",\"rpe\":3,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"hip-flexor stretch\",\"rpe\":3,\"sets\":[\"1 set per side: 45 sec\"]},{\"name\":\"hamstring flosses\",\"rpe\":5,\"sets\":[\"1 set per side: 10 reps\"]},{\"name\":\"scapular wall-slide\",\"rpe\":6,\"notes\":\"Hands not staying on wall on top\",\"sets\":[\"10 reps\"]},{\"name\":\"doorway chest stretch\",\"rpe\":5,\"sets\":[\"1 set per side: 30 sec\"]},{\"name\":\"Dead bugs\",\"rpe\":5,\"sets\":[\"2 sets per side: 8 reps\"]}]},{\"performedDate\":\"2026-07-13\",\"kind\":\"strength\",\"title\":\"Full Body B — Technique + Hypertrophy\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":7,\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":7,\"notes\":\"Limiting factor seem to be lower back / spine pressure, probably a good weight for now\",\"sets\":[\"3 sets × 10 reps @ 40 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":4,\"sets\":[\"3 sets × 10 reps @ 12.5 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":6,\"notes\":\"Increased weight here as this was too easy\",\"sets\":[\"10 reps @ 65 lb total\",\"2 sets × 10 reps @ 70 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":5,\"sets\":[\"3 sets per side: 8 reps @ 8 lb per hand\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 40 lb total\"]},{\"name\":\"Lat Pulldown\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 100 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":8,\"sets\":[\"2 sets × 60 sec @ 45 lb per hand\",\"50 sec @ 45 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-07-12\",\"kind\":\"cardio\",\"title\":\"Long Zone 2 Endurance Ride\",\"status\":\"completed\",\"durationMinutes\":255,\"rpe\":5,\"notes\":\"Outdoor ride: 48.5km, avg HR 146 BPM\",\"exercises\":[]},{\"performedDate\":\"2026-07-11\",\"kind\":\"strength\",\"title\":\"Full Body A — Load Progression\",\"status\":\"completed\",\"durationMinutes\":95,\"rpe\":7,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":8,\"notes\":\"225 does not exist on the machine, so moved to the next step\",\"sets\":[\"3 sets × 10 reps @ 230 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 25 lb per hand\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":8,\"notes\":\"Clean, but hard\",\"sets\":[\"3 sets × 10 reps @ 80 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":9,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 85 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 24 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":5,\"sets\":[\"3 sets per side: 12 reps @ 19 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":8,\"sets\":[\"2 sets per side: 60 sec\"]}]},{\"performedDate\":\"2026-07-10\",\"kind\":\"recovery\",\"title\":\"Recovery Spin + Mobility\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":3,\"notes\":\"Indoor bike: 35 min, 127 bpm avg HR (zone 1-2), missed the stretches due to time\",\"exercises\":[]},{\"performedDate\":\"2026-07-09\",\"kind\":\"cardio\",\"title\":\"Controlled Hard Cardio Intervals\",\"status\":\"completed\",\"durationMinutes\":65,\"rpe\":7,\"notes\":\"4×6 min at low Zone 4\\r\\n4 min very easy spinning between efforts\\r\\n+warm up and cooldown\",\"exercises\":[]},{\"performedDate\":\"2026-07-08\",\"kind\":\"cardio\",\"title\":\"Steady Zone 2 Outdoor\",\"status\":\"completed\",\"durationMinutes\":100,\"rpe\":4,\"notes\":\"Avg HR 143\\r\\n30 KM\",\"exercises\":[]},{\"performedDate\":\"2026-07-07\",\"kind\":\"strength\",\"title\":\"Full Body B Normal Progression\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":6,\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 35 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":4,\"notes\":\"Easy, but still improving form\",\"sets\":[\"3 sets × 10 reps @ 10 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 65 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":5,\"notes\":\"20” block\",\"sets\":[\"3 sets per side: 8 reps @ 5 lb per hand\"]},{\"name\":\"Lat Pulldown\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 95 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 30 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":8,\"sets\":[\"3 sets × 60 sec @ 45 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-07-06\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":3,\"notes\":\"45 min bike, avg HR 133 bpm, low-mid zone 2\\r\\n\\r\\n15 min mobility exercises\",\"exercises\":[]},{\"performedDate\":\"2026-07-05\",\"kind\":\"strength\",\"title\":\"Full Body A Load Progression\",\"status\":\"completed\",\"durationMinutes\":100,\"rpe\":6,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 220 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 25 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"4 sets × 12 reps @ 80 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 24 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":5,\"sets\":[\"1 right set: 12 reps @ 19 lb total\",\"2 sets per side + 1 left set: 10 reps @ 19 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":6,\"sets\":[\"2 sets per side: 45 sec\"]}]},{\"performedDate\":\"2026-07-04\",\"kind\":\"cardio\",\"title\":\"Indoor Endurance Ride + Mobility\",\"status\":\"completed\",\"durationMinutes\":120,\"rpe\":4,\"notes\":\"Avg HR 136\\r\\nWatt 90-100\\r\\nCadence ~85\",\"exercises\":[]},{\"performedDate\":\"2026-07-03\",\"kind\":\"recovery\",\"title\":\"Rest or Very Easy Spin\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":1,\"notes\":\"rest day\",\"exercises\":[]},{\"performedDate\":\"2026-07-02\",\"kind\":\"strength\",\"title\":\"Full Body B Technique + Hypertrophy\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":5,\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 30 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":5,\"sets\":[\"3 sets × 10 reps @ 10 lb per hand\"]},{\"name\":\"Lat Pulldown\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 90 lb total\"]},{\"name\":\"Chest Press Machine\",\"rpe\":6,\"sets\":[\"10 reps @ 65 lb total\",\"2 sets × 8 reps @ 65 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 30 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":8,\"sets\":[\"3 sets × 60 sec @ 45 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-07-01\",\"kind\":\"cardio\",\"title\":\"Zone 2 Ride\",\"status\":\"completed\",\"durationMinutes\":120,\"rpe\":4,\"notes\":\"138 avg HR; all zone 2\",\"exercises\":[]},{\"performedDate\":\"2026-06-30\",\"kind\":\"strength\",\"title\":\"Full Body A Progression\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":5,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 210 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":5,\"sets\":[\"3 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":6,\"sets\":[\"4 sets × 12 reps @ 75 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"notes\":\"Elbows feeling good again, increased weight\",\"sets\":[\"3 sets × 15 reps @ 24 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":6,\"sets\":[\"2 sets per side: 45 sec\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"3 sets × 60 sec\"]}]},{\"performedDate\":\"2026-06-29\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic + Mobility\",\"status\":\"completed\",\"durationMinutes\":50,\"rpe\":5,\"notes\":\"144 avg heart rate\\r\\nZone 2/3, easy recovery\",\"exercises\":[{\"name\":\"Front Plank\",\"rpe\":null,\"sets\":[\"2 sets × 120 sec\"]}]},{\"performedDate\":\"2026-06-28\",\"kind\":\"strength\",\"title\":\"Technique & Upper-Back\",\"status\":\"completed\",\"durationMinutes\":75,\"rpe\":5,\"exercises\":[{\"name\":\"Lat Pulldown\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 90 lb total\"]},{\"name\":\"Chest Press Machine\",\"rpe\":5,\"sets\":[\"3 sets × 8 reps @ 60 lb total\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":6,\"sets\":[\"2 sets × 10 reps @ 100 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":5,\"sets\":[\"3 sets per side: 8 reps @ 5 lb per hand\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 17.5 lb total\"]},{\"name\":\"Cable External Rotation\",\"rpe\":5,\"sets\":[\"2 sets per side: 12 reps @ 7.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":null,\"sets\":[\"3 sets per side: 10 reps @ 19 lb total\"]}]},{\"performedDate\":\"2026-06-27\",\"kind\":\"strength\",\"title\":\"Full Body C\",\"status\":\"completed\",\"durationMinutes\":85,\"rpe\":7,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 210 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":6,\"sets\":[\"4 sets × 12 reps @ 75 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Seated Leg Extension\",\"rpe\":8,\"sets\":[\"2 sets × 12 reps @ 145 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"notes\":\"No pain\",\"sets\":[\"3 sets × 15 reps @ 17.5 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":7,\"sets\":[\"3 sets × 15 reps @ 32.5 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":6,\"sets\":[\"1 set per side + 1 left set: 45 sec\"]}]},{\"performedDate\":\"2026-06-26\",\"kind\":\"cardio\",\"title\":\"Structured Endurance Intervals\",\"status\":\"completed\",\"durationMinutes\":70,\"rpe\":7,\"notes\":\"Avg HR: 150BPM, hard intervals at ~170BPM\",\"exercises\":[]},{\"performedDate\":\"2026-06-25\",\"kind\":\"strength\",\"title\":\"Full Body B\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":6,\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 27.5 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":5,\"notes\":\"Still working on flexibility\",\"sets\":[\"2 sets × 10 reps @ 7.5 lb per hand\"]},{\"name\":\"Lat Pulldown\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 90 lb total\"]},{\"name\":\"Chest Press Machine\",\"rpe\":5,\"sets\":[\"3 sets × 8 reps @ 60 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":5,\"sets\":[\"3 sets per side: 8 reps @ 5 lb per hand\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 20 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":9,\"sets\":[\"30 sec @ 40 lb per hand\",\"2 sets × 30 sec @ 50 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":8,\"sets\":[\"3 sets × 90 sec\"]}]},{\"performedDate\":\"2026-06-24\",\"kind\":\"cardio\",\"title\":\"Zone 2 Outdoor Ride\",\"status\":\"completed\",\"durationMinutes\":150,\"rpe\":5,\"notes\":\"Outdoor ride: 50km; avg HR 130 bpm\",\"exercises\":[]},{\"performedDate\":\"2026-06-23\",\"kind\":\"strength\",\"title\":\"Full Body A\",\"status\":\"completed\",\"durationMinutes\":90,\"rpe\":7,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 210 lb total\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"4 sets × 12 reps @ 75 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":5,\"sets\":[\"3 sets × 15 reps @ 17.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":5,\"sets\":[\"3 sets per side: 10 reps @ 19 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 45 sec\"]}]},{\"performedDate\":\"2026-06-22\",\"kind\":\"recovery\",\"title\":\"Return From Illness Recovery\",\"status\":\"completed\",\"durationMinutes\":50,\"rpe\":3,\"notes\":\"30 min easy indoor bike (HR 139bpm, steady)\\r\\n10 min mobility\",\"exercises\":[{\"name\":\"Cable External Rotation\",\"rpe\":7,\"sets\":[\"1 set + 1 set per side + 1 left set: 15 reps @ 7.5 lb total\"]},{\"name\":\"Scapular Wall Slides\",\"rpe\":null,\"notes\":\"Unable to keep arms on the wall\",\"sets\":[\"2 sets × 10 reps\"]}]},{\"performedDate\":\"2026-06-21\",\"kind\":\"rest\",\"title\":\"Sick day\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":null,\"notes\":\"sick\",\"exercises\":[]},{\"performedDate\":\"2026-06-20\",\"kind\":\"rest\",\"title\":\"Sick day\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":null,\"notes\":\"sick\",\"exercises\":[]},{\"performedDate\":\"2026-06-19\",\"kind\":\"rest\",\"title\":\"Rest Day\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":null,\"notes\":\"Rest day.\",\"exercises\":[]},{\"performedDate\":\"2026-06-18\",\"kind\":\"cardio\",\"title\":\"Long Indoor Bike\",\"status\":\"completed\",\"durationMinutes\":120,\"rpe\":null,\"notes\":\"Average heart rate: 143 bpm. Easy-fair effort.\\n\\nCardio: indoor bike\",\"exercises\":[]},{\"performedDate\":\"2026-06-17\",\"kind\":\"strength\",\"title\":\"Full Body Strength\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":null,\"notes\":\"Warm-up: 10 min easy bike, done.\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":null,\"notes\":\"Okay\",\"sets\":[\"3 sets × 12 reps @ 210 lb total\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":null,\"sets\":[\"4 sets × 12 reps @ 75 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":null,\"notes\":\"Hard; rep range assumed from the plan\",\"sets\":[\"3 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":null,\"sets\":[\"3 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Step-Up\",\"rpe\":null,\"notes\":\"each side for each set\",\"sets\":[\"3 sets × 8 reps @ 3 lb per hand\"]},{\"name\":\"Seated Leg Extension\",\"rpe\":null,\"sets\":[\"2 sets × 12 reps @ 145 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":null,\"notes\":\"Light due to elbow pain\",\"sets\":[\"3 sets × 15 reps @ 17.5 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":null,\"notes\":\"Done; hard\",\"sets\":[\"2 sets per side: 45 sec\"]}]},{\"performedDate\":\"2026-06-16\",\"kind\":\"cardio\",\"title\":\"Long Outdoor Bike Ride\",\"status\":\"completed\",\"durationMinutes\":132,\"rpe\":null,\"notes\":\"Ride time: 2:12h. Average heart rate: 155 bpm.\\n\\nCardio: outdoor bike · 49 km\",\"exercises\":[]},{\"performedDate\":\"2026-06-15\",\"kind\":\"strength\",\"title\":\"Strength Technique\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":null,\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":null,\"notes\":\"Easy enough\",\"sets\":[\"3 sets × 10 reps @ 27.5 lb total\"]},{\"name\":\"Chest Press Machine\",\"rpe\":null,\"notes\":\"Medium\",\"sets\":[\"3 sets × 8 reps @ 60 lb total\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":null,\"notes\":\"Medium\",\"sets\":[\"3 sets × 12 reps @ 70 lb total\"]},{\"name\":\"Lat Pulldown\",\"rpe\":null,\"sets\":[\"3 sets × 10 reps @ 90 lb total\"]},{\"name\":\"Hip Hinge to Wall\",\"rpe\":null,\"notes\":\"Body weight\",\"sets\":[\"3 sets × 10 reps\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":null,\"notes\":\"Exercise variant: Light Dumbbell Romanian Deadlift\",\"sets\":[\"2 sets × 10 reps @ 8 lb per hand\"]},{\"name\":\"Pallof Press\",\"rpe\":null,\"notes\":\"Each side; easy\",\"sets\":[\"3 sets × 10 reps @ 19 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":null,\"sets\":[\"3 sets × 15 reps @ 20 lb total\"]}]}]}",
"type": "text"
}
],
"structuredContent": {
"end_date": "2026-07-21",
"workouts": [
{
"rpe": 5,
"kind": "cardio",
"notes": "Outdoor ride: Avg HR 138 bpm, 60km\r\nSome shoulder soreness after the ride.",
"title": "Long Endurance Ride — AQI Conditional",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-20",
"durationMinutes": 150
},
{
"rpe": 5,
"kind": "strength",
"notes": "10 min upper zone 1 bike warmup.",
"title": "Upper-Body Accessories + Cycling Posture",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 40 lb total"
]
},
{
"rpe": 6,
"name": "Rear-deltoid machine",
"sets": [
"3 sets × 15 reps @ 70 lb total"
]
},
{
"rpe": 5,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 34 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Curls",
"sets": [
"2 sets × 12 reps @ 20 lb per hand",
"10 reps @ 20 lb per hand"
]
},
{
"rpe": 6,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 15 reps @ 7.5 lb total"
]
},
{
"rpe": 6,
"name": "Pallof Press",
"sets": [
"2 sets per side: 12 reps @ 24 lb total"
]
},
{
"rpe": 3,
"name": "scapular wall-slide",
"sets": [
"2 sets × 10 reps"
],
"notes": "Flexibility still not great"
}
],
"performedDate": "2026-07-19",
"durationMinutes": 69
},
{
"rpe": 7,
"kind": "strength",
"notes": "10 min easy bike warmup",
"title": "Full Body A — Consolidate Progress",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Leg Press",
"sets": [
"3 sets × 12 reps @ 230 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 25 lb per hand"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 85 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 80 lb assistance"
]
},
{
"rpe": 7,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 10 reps @ 100 lb total"
]
},
{
"rpe": 6,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 27.5 lb total"
]
},
{
"rpe": 6,
"name": "Pallof Press",
"sets": [
"3 sets per side: 12 reps @ 24 lb total"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
}
],
"performedDate": "2026-07-18",
"durationMinutes": 90
},
{
"rpe": 4,
"kind": "recovery",
"notes": "50 min indoor bike, avg HR 130 bpm + mobility",
"title": "Indoor Recovery + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 2,
"name": "hip-flexor stretch",
"sets": [
"1 set per side + 1 right set: 30 sec",
"1 left set: 39 sec"
]
},
{
"rpe": 4,
"name": "hamstring flosses",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 3,
"name": "Thoracic Rotations",
"sets": [
"1 set per side: 5 reps"
]
},
{
"rpe": 2,
"name": "doorway chest stretch",
"sets": [
"1 set per side: 30 sec"
]
},
{
"rpe": 2,
"name": "Calf stretch",
"sets": [
"1 set per side: 30 sec"
]
},
{
"rpe": 4,
"name": "scapular wall-slide",
"sets": [
"2 sets × 8 reps"
],
"notes": "Not hard, just practicing flexibility"
},
{
"rpe": 4,
"name": "Dead bugs",
"sets": [
"2 sets per side: 8 reps"
]
}
],
"performedDate": "2026-07-17",
"durationMinutes": 75
},
{
"rpe": 7,
"kind": "cardio",
"notes": "Indoor bike: 3 x 8 min at HR 160 bpm (low zone 4) + warmup / cooldown\r\nAvg HR 140 bpm",
"title": "Controlled Threshold Intervals",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-16",
"durationMinutes": 60
},
{
"rpe": 7,
"kind": "strength",
"title": "Full Body C — Upper-Back + Single-Leg Focus",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 220 lb total"
]
},
{
"rpe": 8,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 25 lb per hand"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 80 lb total"
]
},
{
"rpe": 8,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 80 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Extension",
"sets": [
"2 sets × 12 reps @ 145 lb total"
]
},
{
"rpe": 8,
"name": "Rear-deltoid machine",
"sets": [
"3 sets × 15 reps @ 70 lb total"
]
},
{
"rpe": 8,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 34 lb total"
]
},
{
"rpe": 7,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 12 reps @ 7.5 lb total"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
}
],
"performedDate": "2026-07-15",
"durationMinutes": 96
},
{
"rpe": 3,
"kind": "recovery",
"notes": "Indoor bike: 60min, avg HR 135 bpm",
"title": "Easy Aerobic Recovery + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 3,
"name": "Thoracic Rotations",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 3,
"name": "hip-flexor stretch",
"sets": [
"1 set per side: 45 sec"
]
},
{
"rpe": 5,
"name": "hamstring flosses",
"sets": [
"1 set per side: 10 reps"
]
},
{
"rpe": 6,
"name": "scapular wall-slide",
"sets": [
"10 reps"
],
"notes": "Hands not staying on wall on top"
},
{
"rpe": 5,
"name": "doorway chest stretch",
"sets": [
"1 set per side: 30 sec"
]
},
{
"rpe": 5,
"name": "Dead bugs",
"sets": [
"2 sets per side: 8 reps"
]
}
],
"performedDate": "2026-07-14",
"durationMinutes": 80
},
{
"rpe": 7,
"kind": "strength",
"title": "Full Body B — Technique + Hypertrophy",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 40 lb total"
],
"notes": "Limiting factor seem to be lower back / spine pressure, probably a good weight for now"
},
{
"rpe": 4,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 12.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Chest Press Machine",
"sets": [
"10 reps @ 65 lb total",
"2 sets × 10 reps @ 70 lb total"
],
"notes": "Increased weight here as this was too easy"
},
{
"rpe": 5,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 8 lb per hand"
]
},
{
"rpe": 8,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 40 lb total"
]
},
{
"rpe": 7,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 100 lb total"
]
},
{
"rpe": 8,
"name": "Farmer Carry",
"sets": [
"2 sets × 60 sec @ 45 lb per hand",
"50 sec @ 45 lb per hand"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-07-13",
"durationMinutes": 80
},
{
"rpe": 5,
"kind": "cardio",
"notes": "Outdoor ride: 48.5km, avg HR 146 BPM",
"title": "Long Zone 2 Endurance Ride",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-12",
"durationMinutes": 255
},
{
"rpe": 7,
"kind": "strength",
"title": "Full Body A — Load Progression",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 230 lb total"
],
"notes": "225 does not exist on the machine, so moved to the next step"
},
{
"rpe": 8,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 25 lb per hand"
]
},
{
"rpe": 8,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 80 lb assistance"
],
"notes": "Clean, but hard"
},
{
"rpe": 9,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 85 lb total"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 24 lb total"
]
},
{
"rpe": 5,
"name": "Pallof Press",
"sets": [
"3 sets per side: 12 reps @ 19 lb total"
]
},
{
"rpe": 8,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
}
],
"performedDate": "2026-07-11",
"durationMinutes": 95
},
{
"rpe": 3,
"kind": "recovery",
"notes": "Indoor bike: 35 min, 127 bpm avg HR (zone 1-2), missed the stretches due to time",
"title": "Recovery Spin + Mobility",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-10",
"durationMinutes": null
},
{
"rpe": 7,
"kind": "cardio",
"notes": "4×6 min at low Zone 4\r\n4 min very easy spinning between efforts\r\n+warm up and cooldown",
"title": "Controlled Hard Cardio Intervals",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-09",
"durationMinutes": 65
},
{
"rpe": 4,
"kind": "cardio",
"notes": "Avg HR 143\r\n30 KM",
"title": "Steady Zone 2 Outdoor",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-08",
"durationMinutes": 100
},
{
"rpe": 6,
"kind": "strength",
"title": "Full Body B Normal Progression",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 35 lb total"
]
},
{
"rpe": 4,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 10 lb per hand"
],
"notes": "Easy, but still improving form"
},
{
"rpe": 8,
"name": "Chest Press Machine",
"sets": [
"3 sets × 10 reps @ 65 lb total"
]
},
{
"rpe": 5,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 5 lb per hand"
],
"notes": "20” block"
},
{
"rpe": 7,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 95 lb total"
]
},
{
"rpe": 5,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 30 lb total"
]
},
{
"rpe": 8,
"name": "Farmer Carry",
"sets": [
"3 sets × 60 sec @ 45 lb per hand"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-07-07",
"durationMinutes": 80
},
{
"rpe": 3,
"kind": "recovery",
"notes": "45 min bike, avg HR 133 bpm, low-mid zone 2\r\n\r\n15 min mobility exercises",
"title": "Easy Aerobic Recovery + Mobility",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-06",
"durationMinutes": 60
},
{
"rpe": 6,
"kind": "strength",
"title": "Full Body A Load Progression",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 220 lb total"
]
},
{
"rpe": 8,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 25 lb per hand"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 80 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 24 lb total"
]
},
{
"rpe": 5,
"name": "Pallof Press",
"sets": [
"1 right set: 12 reps @ 19 lb total",
"2 sets per side + 1 left set: 10 reps @ 19 lb total"
]
},
{
"rpe": 6,
"name": "Side Plank",
"sets": [
"2 sets per side: 45 sec"
]
}
],
"performedDate": "2026-07-05",
"durationMinutes": 100
},
{
"rpe": 4,
"kind": "cardio",
"notes": "Avg HR 136\r\nWatt 90-100\r\nCadence ~85",
"title": "Indoor Endurance Ride + Mobility",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-04",
"durationMinutes": 120
},
{
"rpe": 1,
"kind": "recovery",
"notes": "rest day",
"title": "Rest or Very Easy Spin",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-03",
"durationMinutes": null
},
{
"rpe": 5,
"kind": "strength",
"title": "Full Body B Technique + Hypertrophy",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 30 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 10 lb per hand"
]
},
{
"rpe": 7,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 90 lb total"
]
},
{
"rpe": 6,
"name": "Chest Press Machine",
"sets": [
"10 reps @ 65 lb total",
"2 sets × 8 reps @ 65 lb total"
]
},
{
"rpe": 5,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 30 lb total"
]
},
{
"rpe": 8,
"name": "Farmer Carry",
"sets": [
"3 sets × 60 sec @ 45 lb per hand"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-07-02",
"durationMinutes": 60
},
{
"rpe": 4,
"kind": "cardio",
"notes": "138 avg HR; all zone 2",
"title": "Zone 2 Ride",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-01",
"durationMinutes": 120
},
{
"rpe": 5,
"kind": "strength",
"title": "Full Body A Progression",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 210 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 75 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 24 lb total"
],
"notes": "Elbows feeling good again, increased weight"
},
{
"rpe": 6,
"name": "Side Plank",
"sets": [
"2 sets per side: 45 sec"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"3 sets × 60 sec"
]
}
],
"performedDate": "2026-06-30",
"durationMinutes": 80
},
{
"rpe": 5,
"kind": "recovery",
"notes": "144 avg heart rate\r\nZone 2/3, easy recovery",
"title": "Easy Aerobic + Mobility",
"status": "completed",
"exercises": [
{
"rpe": null,
"name": "Front Plank",
"sets": [
"2 sets × 120 sec"
]
}
],
"performedDate": "2026-06-29",
"durationMinutes": 50
},
{
"rpe": 5,
"kind": "strength",
"title": "Technique & Upper-Back",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 90 lb total"
]
},
{
"rpe": 5,
"name": "Chest Press Machine",
"sets": [
"3 sets × 8 reps @ 60 lb total"
]
},
{
"rpe": 6,
"name": "Seated Leg Curl",
"sets": [
"2 sets × 10 reps @ 100 lb total"
]
},
{
"rpe": 5,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 5 lb per hand"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 17.5 lb total"
]
},
{
"rpe": 5,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 12 reps @ 7.5 lb total"
]
},
{
"rpe": null,
"name": "Pallof Press",
"sets": [
"3 sets per side: 10 reps @ 19 lb total"
]
}
],
"performedDate": "2026-06-28",
"durationMinutes": 75
},
{
"rpe": 7,
"kind": "strength",
"title": "Full Body C",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 210 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 75 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Extension",
"sets": [
"2 sets × 12 reps @ 145 lb total"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 17.5 lb total"
],
"notes": "No pain"
},
{
"rpe": 7,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 32.5 lb total"
]
},
{
"rpe": 6,
"name": "Side Plank",
"sets": [
"1 set per side + 1 left set: 45 sec"
]
}
],
"performedDate": "2026-06-27",
"durationMinutes": 85
},
{
"rpe": 7,
"kind": "cardio",
"notes": "Avg HR: 150BPM, hard intervals at ~170BPM",
"title": "Structured Endurance Intervals",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-26",
"durationMinutes": 70
},
{
"rpe": 6,
"kind": "strength",
"title": "Full Body B",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 27.5 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"2 sets × 10 reps @ 7.5 lb per hand"
],
"notes": "Still working on flexibility"
},
{
"rpe": 6,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 90 lb total"
]
},
{
"rpe": 5,
"name": "Chest Press Machine",
"sets": [
"3 sets × 8 reps @ 60 lb total"
]
},
{
"rpe": 5,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 5 lb per hand"
]
},
{
"rpe": 5,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 20 lb total"
]
},
{
"rpe": 9,
"name": "Farmer Carry",
"sets": [
"30 sec @ 40 lb per hand",
"2 sets × 30 sec @ 50 lb per hand"
]
},
{
"rpe": 8,
"name": "Front Plank",
"sets": [
"3 sets × 90 sec"
]
}
],
"performedDate": "2026-06-25",
"durationMinutes": 80
},
{
"rpe": 5,
"kind": "cardio",
"notes": "Outdoor ride: 50km; avg HR 130 bpm",
"title": "Zone 2 Outdoor Ride",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-24",
"durationMinutes": 150
},
{
"rpe": 7,
"kind": "strength",
"title": "Full Body A",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Leg Press",
"sets": [
"3 sets × 12 reps @ 210 lb total"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 75 lb total"
]
},
{
"rpe": 8,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 5,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 17.5 lb total"
]
},
{
"rpe": 5,
"name": "Pallof Press",
"sets": [
"3 sets per side: 10 reps @ 19 lb total"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 45 sec"
]
}
],
"performedDate": "2026-06-23",
"durationMinutes": 90
},
{
"rpe": 3,
"kind": "recovery",
"notes": "30 min easy indoor bike (HR 139bpm, steady)\r\n10 min mobility",
"title": "Return From Illness Recovery",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Cable External Rotation",
"sets": [
"1 set + 1 set per side + 1 left set: 15 reps @ 7.5 lb total"
]
},
{
"rpe": null,
"name": "Scapular Wall Slides",
"sets": [
"2 sets × 10 reps"
],
"notes": "Unable to keep arms on the wall"
}
],
"performedDate": "2026-06-22",
"durationMinutes": 50
},
{
"rpe": null,
"kind": "rest",
"notes": "sick",
"title": "Sick day",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-21",
"durationMinutes": null
},
{
"rpe": null,
"kind": "rest",
"notes": "sick",
"title": "Sick day",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-20",
"durationMinutes": null
},
{
"rpe": null,
"kind": "rest",
"notes": "Rest day.",
"title": "Rest Day",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-19",
"durationMinutes": null
},
{
"rpe": null,
"kind": "cardio",
"notes": "Average heart rate: 143 bpm. Easy-fair effort.\n\nCardio: indoor bike",
"title": "Long Indoor Bike",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-18",
"durationMinutes": 120
},
{
"rpe": null,
"kind": "strength",
"notes": "Warm-up: 10 min easy bike, done.",
"title": "Full Body Strength",
"status": "completed",
"exercises": [
{
"rpe": null,
"name": "Leg Press",
"sets": [
"3 sets × 12 reps @ 210 lb total"
],
"notes": "Okay"
},
{
"rpe": null,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 75 lb total"
]
},
{
"rpe": null,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 22.5 lb per hand"
],
"notes": "Hard; rep range assumed from the plan"
},
{
"rpe": null,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": null,
"name": "Step-Up",
"sets": [
"3 sets × 8 reps @ 3 lb per hand"
],
"notes": "each side for each set"
},
{
"rpe": null,
"name": "Seated Leg Extension",
"sets": [
"2 sets × 12 reps @ 145 lb total"
]
},
{
"rpe": null,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 17.5 lb total"
],
"notes": "Light due to elbow pain"
},
{
"rpe": null,
"name": "Side Plank",
"sets": [
"2 sets per side: 45 sec"
],
"notes": "Done; hard"
}
],
"performedDate": "2026-06-17",
"durationMinutes": null
},
{
"rpe": null,
"kind": "cardio",
"notes": "Ride time: 2:12h. Average heart rate: 155 bpm.\n\nCardio: outdoor bike · 49 km",
"title": "Long Outdoor Bike Ride",
"status": "completed",
"exercises": [],
"performedDate": "2026-06-16",
"durationMinutes": 132
},
{
"rpe": null,
"kind": "strength",
"title": "Strength Technique",
"status": "completed",
"exercises": [
{
"rpe": null,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 27.5 lb total"
],
"notes": "Easy enough"
},
{
"rpe": null,
"name": "Chest Press Machine",
"sets": [
"3 sets × 8 reps @ 60 lb total"
],
"notes": "Medium"
},
{
"rpe": null,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 70 lb total"
],
"notes": "Medium"
},
{
"rpe": null,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 90 lb total"
]
},
{
"rpe": null,
"name": "Hip Hinge to Wall",
"sets": [
"3 sets × 10 reps"
],
"notes": "Body weight"
},
{
"rpe": null,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"2 sets × 10 reps @ 8 lb per hand"
],
"notes": "Exercise variant: Light Dumbbell Romanian Deadlift"
},
{
"rpe": null,
"name": "Pallof Press",
"sets": [
"3 sets × 10 reps @ 19 lb total"
],
"notes": "Each side; easy"
},
{
"rpe": null,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 20 lb total"
]
}
],
"performedDate": "2026-06-15",
"durationMinutes": null
}
],
"start_date": "2026-06-15"
}
}