list_workouts
Arguments
{
"limit": 10
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-07-20\",\"end_date\":\"2026-08-18\",\"workouts\":[{\"performedDate\":\"2026-07-31\",\"kind\":\"strength\",\"title\":\"Full Body C — Final Gym Session\",\"status\":\"completed\",\"durationMinutes\":100,\"rpe\":8,\"notes\":\"10 min indoor bike warmup.\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 230 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 27.5 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 90 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 75 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 100 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":7,\"sets\":[\"3 sets × 15 reps @ 34 lb total\"]},{\"name\":\"Rear Deltoid Machine\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 70 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":8,\"sets\":[\"3 sets per side: 12 reps @ 27.5 lb total\"]}]},{\"performedDate\":\"2026-07-30\",\"kind\":\"strength\",\"title\":\"Full Body B — Chest Press Progression\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":7,\"notes\":\"10 min stair stepper warmup.\",\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 40 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":5,\"notes\":\"Can probably go up next time.\",\"sets\":[\"3 sets × 10 reps @ 12.5 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 80 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":6,\"sets\":[\"3 sets per side: 10 reps @ 10 lb per hand\"]},{\"name\":\"Lat Pulldown\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 45 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":8,\"sets\":[\"3 sets × 45 sec @ 50 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-07-29\",\"kind\":\"cardio\",\"title\":\"Steady Zone 2 + Position Practice\",\"status\":\"completed\",\"durationMinutes\":null,\"rpe\":5,\"notes\":\"Indoor cycling: 60 min; avg HR 138 bpm; all zone 2\",\"exercises\":[]},{\"performedDate\":\"2026-07-28\",\"kind\":\"strength\",\"title\":\"Full Body A — Controlled Progression\",\"status\":\"completed\",\"durationMinutes\":83,\"rpe\":7,\"notes\":\"10 min easy cardio warm up\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 230 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":7,\"sets\":[\"3 sets × 8 reps @ 27.5 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 90 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 8 reps @ 75 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 100 lb total\"]},{\"name\":\"Cable Face Pull\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 30.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":7,\"sets\":[\"3 sets per side: 12 reps @ 27.5 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":8,\"sets\":[\"2 sets per side: 60 sec\"]}]},{\"performedDate\":\"2026-07-27\",\"kind\":\"recovery\",\"title\":\"Post-Ride Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":3,\"notes\":\"40 min treadmill; easy; avg HR 122 bpm\",\"exercises\":[{\"name\":\"Hip Flexor Stretch\",\"rpe\":3,\"sets\":[\"2 sets per side: 45 sec\"]},{\"name\":\"Hamstring Floss\",\"rpe\":3,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Thoracic Rotation\",\"rpe\":3,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Scapular Wall Slide\",\"rpe\":4,\"sets\":[\"2 sets × 10 reps\"]},{\"name\":\"Dead Bug\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]}]},{\"performedDate\":\"2026-07-26\",\"kind\":\"cardio\",\"title\":\"Long Zone 2 Endurance Ride\",\"status\":\"completed\",\"durationMinutes\":200,\"rpe\":6,\"notes\":\"Outdoor ride: 75km, avg HR 147 bpm\",\"exercises\":[]},{\"performedDate\":\"2026-07-25\",\"kind\":\"strength\",\"title\":\"Full Body C — Upper Back + Light Legs\",\"status\":\"completed\",\"durationMinutes\":77,\"rpe\":6,\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":7,\"sets\":[\"2 sets × 10 reps @ 230 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 25 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":6,\"sets\":[\"4 sets × 12 reps @ 85 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 80 lb assistance\"]},{\"name\":\"Rear Deltoid Machine\",\"rpe\":8,\"notes\":\"Towards the end couldn’t keep neck fully relaxed.\",\"sets\":[\"3 sets × 15 reps @ 70 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 34 lb total\"]},{\"name\":\"Cable External Rotation\",\"rpe\":6,\"sets\":[\"2 sets per side: 15 reps @ 7.5 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 60 sec\"]},{\"name\":\"Hamstring Floss\",\"rpe\":4,\"sets\":[\"2 sets per side: 8 reps\"]}]},{\"performedDate\":\"2026-07-24\",\"kind\":\"recovery\",\"title\":\"Easy Aerobic Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":67,\"rpe\":3,\"notes\":\"Indoor cycling: 45 min, avg HR 127 bpm\",\"exercises\":[{\"name\":\"Hip Flexor Stretch\",\"rpe\":3,\"sets\":[\"2 sets per side: 45 sec\"]},{\"name\":\"Hamstring Floss\",\"rpe\":3,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Thoracic Rotation\",\"rpe\":3,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Doorway Chest Stretch\",\"rpe\":3,\"sets\":[\"2 sets per side: 45 sec\"]}]},{\"performedDate\":\"2026-07-23\",\"kind\":\"cardio\",\"title\":\"Outdoor Incline Intervals\",\"status\":\"completed\",\"durationMinutes\":110,\"rpe\":6,\"notes\":\"Outdoor cycling with intervals: avg HR 148, 103min ride time.\",\"exercises\":[]},{\"performedDate\":\"2026-07-22\",\"kind\":\"strength\",\"title\":\"Full Body B — Technique + Progression\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":6,\"notes\":\"Warmup: 10 min indoor treadmill.\",\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 40 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":5,\"sets\":[\"3 sets × 10 reps @ 12.5 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 75 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":7,\"sets\":[\"3 sets per side: 8 reps @ 10 lb per hand\"]},{\"name\":\"Lat Pulldown\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":7,\"sets\":[\"3 sets × 15 reps @ 40 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":7,\"sets\":[\"3 sets × 60 sec @ 45 lb per hand\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]}]}",
"type": "text"
}
],
"structuredContent": {
"end_date": "2026-08-18",
"workouts": [
{
"rpe": 8,
"kind": "strength",
"notes": "10 min indoor bike warmup.",
"title": "Full Body C — Final Gym Session",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Leg Press",
"sets": [
"3 sets × 12 reps @ 230 lb total"
]
},
{
"rpe": 8,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 27.5 lb per hand"
]
},
{
"rpe": 8,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 90 lb total"
]
},
{
"rpe": 8,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 75 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 12 reps @ 100 lb total"
]
},
{
"rpe": 7,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 34 lb total"
]
},
{
"rpe": 8,
"name": "Rear Deltoid Machine",
"sets": [
"3 sets × 15 reps @ 70 lb total"
]
},
{
"rpe": 8,
"name": "Pallof Press",
"sets": [
"3 sets per side: 12 reps @ 27.5 lb total"
]
}
],
"performedDate": "2026-07-31",
"durationMinutes": 100
},
{
"rpe": 7,
"kind": "strength",
"notes": "10 min stair stepper warmup.",
"title": "Full Body B — Chest Press Progression",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 40 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 12.5 lb per hand"
],
"notes": "Can probably go up next time."
},
{
"rpe": 8,
"name": "Chest Press Machine",
"sets": [
"3 sets × 10 reps @ 80 lb total"
]
},
{
"rpe": 6,
"name": "Step-Up",
"sets": [
"3 sets per side: 10 reps @ 10 lb per hand"
]
},
{
"rpe": 6,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 8,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 45 lb total"
]
},
{
"rpe": 8,
"name": "Farmer Carry",
"sets": [
"3 sets × 45 sec @ 50 lb per hand"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-07-30",
"durationMinutes": 80
},
{
"rpe": 5,
"kind": "cardio",
"notes": "Indoor cycling: 60 min; avg HR 138 bpm; all zone 2",
"title": "Steady Zone 2 + Position Practice",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-29",
"durationMinutes": null
},
{
"rpe": 7,
"kind": "strength",
"notes": "10 min easy cardio warm up",
"title": "Full Body A — Controlled Progression",
"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 × 8 reps @ 27.5 lb per hand"
]
},
{
"rpe": 8,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 90 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 8 reps @ 75 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 12 reps @ 100 lb total"
]
},
{
"rpe": 6,
"name": "Cable Face Pull",
"sets": [
"3 sets × 15 reps @ 30.5 lb total"
]
},
{
"rpe": 7,
"name": "Pallof Press",
"sets": [
"3 sets per side: 12 reps @ 27.5 lb total"
]
},
{
"rpe": 8,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
}
],
"performedDate": "2026-07-28",
"durationMinutes": 83
},
{
"rpe": 3,
"kind": "recovery",
"notes": "40 min treadmill; easy; avg HR 122 bpm",
"title": "Post-Ride Recovery + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 3,
"name": "Hip Flexor Stretch",
"sets": [
"2 sets per side: 45 sec"
]
},
{
"rpe": 3,
"name": "Hamstring Floss",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 3,
"name": "Thoracic Rotation",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 4,
"name": "Scapular Wall Slide",
"sets": [
"2 sets × 10 reps"
]
},
{
"rpe": 4,
"name": "Dead Bug",
"sets": [
"2 sets per side: 10 reps"
]
}
],
"performedDate": "2026-07-27",
"durationMinutes": 60
},
{
"rpe": 6,
"kind": "cardio",
"notes": "Outdoor ride: 75km, avg HR 147 bpm",
"title": "Long Zone 2 Endurance Ride",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-26",
"durationMinutes": 200
},
{
"rpe": 6,
"kind": "strength",
"title": "Full Body C — Upper Back + Light Legs",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Leg Press",
"sets": [
"2 sets × 10 reps @ 230 lb total"
]
},
{
"rpe": 6,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 25 lb per hand"
]
},
{
"rpe": 6,
"name": "Chest-Supported Row",
"sets": [
"4 sets × 12 reps @ 85 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 80 lb assistance"
]
},
{
"rpe": 8,
"name": "Rear Deltoid Machine",
"sets": [
"3 sets × 15 reps @ 70 lb total"
],
"notes": "Towards the end couldn’t keep neck fully relaxed."
},
{
"rpe": 6,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 34 lb total"
]
},
{
"rpe": 6,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 15 reps @ 7.5 lb total"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
},
{
"rpe": 4,
"name": "Hamstring Floss",
"sets": [
"2 sets per side: 8 reps"
]
}
],
"performedDate": "2026-07-25",
"durationMinutes": 77
},
{
"rpe": 3,
"kind": "recovery",
"notes": "Indoor cycling: 45 min, avg HR 127 bpm",
"title": "Easy Aerobic Recovery + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 3,
"name": "Hip Flexor Stretch",
"sets": [
"2 sets per side: 45 sec"
]
},
{
"rpe": 3,
"name": "Hamstring Floss",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 3,
"name": "Thoracic Rotation",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 3,
"name": "Doorway Chest Stretch",
"sets": [
"2 sets per side: 45 sec"
]
}
],
"performedDate": "2026-07-24",
"durationMinutes": 67
},
{
"rpe": 6,
"kind": "cardio",
"notes": "Outdoor cycling with intervals: avg HR 148, 103min ride time.",
"title": "Outdoor Incline Intervals",
"status": "completed",
"exercises": [],
"performedDate": "2026-07-23",
"durationMinutes": 110
},
{
"rpe": 6,
"kind": "strength",
"notes": "Warmup: 10 min indoor treadmill.",
"title": "Full Body B — Technique + Progression",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 40 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 12.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Chest Press Machine",
"sets": [
"3 sets × 10 reps @ 75 lb total"
]
},
{
"rpe": 7,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 10 lb per hand"
]
},
{
"rpe": 8,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 7,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 40 lb total"
]
},
{
"rpe": 7,
"name": "Farmer Carry",
"sets": [
"3 sets × 60 sec @ 45 lb per hand"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-07-22",
"durationMinutes": 80
}
],
"start_date": "2026-07-20"
}
}