list_workouts
Arguments
{
"limit": 20,
"end_date": "2026-09-22",
"start_date": "2026-09-17"
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-09-17\",\"end_date\":\"2026-09-22\",\"workouts\":[{\"performedDate\":\"2026-09-22\",\"kind\":\"strength\",\"title\":\"Zone 2 + Upper Accessories\",\"status\":\"completed\",\"durationMinutes\":72,\"rpe\":4,\"notes\":\"Started with: 50 minute indoor bike, avg HR 142 bpm, easy\",\"exercises\":[{\"name\":\"Triceps Pressdown\",\"rpe\":4,\"sets\":[\"2 sets × 15 reps @ 35.5 lb total\"]},{\"name\":\"Dumbbell Curl\",\"rpe\":5,\"sets\":[\"2 sets × 12 reps @ 20 lb per hand\"]},{\"name\":\"Cable External Rotation\",\"rpe\":6,\"sets\":[\"2 sets per side: 15 reps @ 9 lb total\"]},{\"name\":\"Farmer Carry\",\"rpe\":6,\"sets\":[\"2 sets × 45 sec @ 45 lb per hand\"]},{\"name\":\"Scapular Wall Slide\",\"rpe\":3,\"sets\":[\"2 sets × 10 reps\"]}]},{\"performedDate\":\"2026-09-21\",\"kind\":\"strength\",\"title\":\"Full Body A — Rebuild Volume\",\"status\":\"completed\",\"durationMinutes\":70,\"rpe\":7,\"notes\":\"10 minute treadmill warmup\",\"exercises\":[{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 85 lb total\"]},{\"name\":\"Leg Press\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 220 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 80 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 100 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Cable Face Pull\",\"rpe\":6,\"sets\":[\"2 sets × 15 reps @ 30 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":7,\"sets\":[\"2 sets per side: 12 reps @ 27.5 lb total\"]}]},{\"performedDate\":\"2026-09-20\",\"kind\":\"recovery\",\"title\":\"Zone 2 Recovery + Mobility\",\"status\":\"completed\",\"durationMinutes\":85,\"rpe\":5,\"notes\":\"Cardio: 60 min indoor bike; avg HR 153 bpm\",\"exercises\":[{\"name\":\"Hip Flexor Stretch\",\"rpe\":2,\"sets\":[\"2 sets per side: 30 sec\"]},{\"name\":\"Hamstring Floss\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Scapular Wall Slide\",\"rpe\":3,\"sets\":[\"2 sets × 10 reps\"]},{\"name\":\"Thoracic Rotation\",\"rpe\":3,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Dead Bug\",\"rpe\":3,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Front Plank\",\"rpe\":6,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-09-19\",\"kind\":\"strength\",\"title\":\"Full Body Re-Entry B — Progression\",\"status\":\"completed\",\"durationMinutes\":70,\"rpe\":7,\"notes\":\"8 minute indoor bike warmup\",\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 40 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 20 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":9,\"sets\":[\"2 sets × 10 reps @ 80 lb total\",\"8 reps @ 80 lb total\"]},{\"name\":\"Lat Pulldown\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 100 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":7,\"sets\":[\"3 sets per side: 10 reps @ 10 lb per hand\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":7,\"sets\":[\"2 sets × 15 reps @ 40 lb total\"]},{\"name\":\"Front Plank\",\"rpe\":7,\"sets\":[\"2 sets × 90 sec\"]}]},{\"performedDate\":\"2026-09-18\",\"kind\":\"strength\",\"title\":\"Zone 2 + Accessories + Mobility\",\"status\":\"completed\",\"durationMinutes\":100,\"rpe\":6,\"notes\":\"Cardio start: 40 minute indoor bike with avg HR 140 bpm\",\"exercises\":[{\"name\":\"Lateral Raise Machine\",\"rpe\":7,\"sets\":[\"3 sets × 15 reps @ 40 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":6,\"sets\":[\"3 sets × 15 reps @ 35 lb total\"]},{\"name\":\"Cable External Rotation\",\"rpe\":7,\"sets\":[\"2 sets per side: 15 reps @ 9 lb total\"]},{\"name\":\"Dumbbell Curl\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 20 lb per hand\"]},{\"name\":\"Farmer Carry\",\"rpe\":8,\"sets\":[\"3 sets × 45 sec @ 45 lb per hand\"]},{\"name\":\"Dead Bug\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Hip Flexor Stretch\",\"rpe\":2,\"sets\":[\"2 sets per side: 30 sec\"]},{\"name\":\"Hamstring Floss\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Thoracic Rotation\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]},{\"name\":\"Scapular Wall Slide\",\"rpe\":4,\"notes\":\"Staying as close to the wall as possible, but not on the wall.\",\"sets\":[\"2 sets × 10 reps\"]}]},{\"performedDate\":\"2026-09-17\",\"kind\":\"strength\",\"title\":\"Full Body Re-Entry A\",\"status\":\"completed\",\"durationMinutes\":50,\"rpe\":5,\"notes\":\"9 minute easy cardio to start\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":5,\"sets\":[\"2 sets × 10 reps @ 200 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":5,\"sets\":[\"2 sets × 10 reps @ 22.5 lb per hand\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":6,\"sets\":[\"2 sets × 12 reps @ 90 lb total\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":5,\"sets\":[\"2 sets × 12 reps @ 75 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":6,\"sets\":[\"2 sets × 10 reps @ 85 lb assistance\"]},{\"name\":\"Cable Face Pull\",\"rpe\":6,\"sets\":[\"2 sets × 15 reps @ 27.5 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":6,\"sets\":[\"2 sets per side: 12 reps @ 24 lb total\"]}]}]}",
"type": "text"
}
],
"structuredContent": {
"end_date": "2026-09-22",
"workouts": [
{
"rpe": 4,
"kind": "strength",
"notes": "Started with: 50 minute indoor bike, avg HR 142 bpm, easy",
"title": "Zone 2 + Upper Accessories",
"status": "completed",
"exercises": [
{
"rpe": 4,
"name": "Triceps Pressdown",
"sets": [
"2 sets × 15 reps @ 35.5 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Curl",
"sets": [
"2 sets × 12 reps @ 20 lb per hand"
]
},
{
"rpe": 6,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 15 reps @ 9 lb total"
]
},
{
"rpe": 6,
"name": "Farmer Carry",
"sets": [
"2 sets × 45 sec @ 45 lb per hand"
]
},
{
"rpe": 3,
"name": "Scapular Wall Slide",
"sets": [
"2 sets × 10 reps"
]
}
],
"performedDate": "2026-09-22",
"durationMinutes": 72
},
{
"rpe": 7,
"kind": "strength",
"notes": "10 minute treadmill warmup",
"title": "Full Body A — Rebuild Volume",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"3 sets × 12 reps @ 85 lb total"
]
},
{
"rpe": 7,
"name": "Leg Press",
"sets": [
"3 sets × 10 reps @ 220 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 80 lb assistance"
]
},
{
"rpe": 8,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 12 reps @ 100 lb total"
]
},
{
"rpe": 6,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Cable Face Pull",
"sets": [
"2 sets × 15 reps @ 30 lb total"
]
},
{
"rpe": 7,
"name": "Pallof Press",
"sets": [
"2 sets per side: 12 reps @ 27.5 lb total"
]
}
],
"performedDate": "2026-09-21",
"durationMinutes": 70
},
{
"rpe": 5,
"kind": "recovery",
"notes": "Cardio: 60 min indoor bike; avg HR 153 bpm",
"title": "Zone 2 Recovery + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 2,
"name": "Hip Flexor Stretch",
"sets": [
"2 sets per side: 30 sec"
]
},
{
"rpe": 4,
"name": "Hamstring Floss",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 3,
"name": "Scapular Wall Slide",
"sets": [
"2 sets × 10 reps"
]
},
{
"rpe": 3,
"name": "Thoracic Rotation",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 3,
"name": "Dead Bug",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 6,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-09-20",
"durationMinutes": 85
},
{
"rpe": 7,
"kind": "strength",
"notes": "8 minute indoor bike warmup",
"title": "Full Body Re-Entry B — Progression",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Goblet Squat",
"sets": [
"3 sets × 10 reps @ 40 lb total"
]
},
{
"rpe": 6,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 10 reps @ 20 lb per hand"
]
},
{
"rpe": 9,
"name": "Chest Press Machine",
"sets": [
"2 sets × 10 reps @ 80 lb total",
"8 reps @ 80 lb total"
]
},
{
"rpe": 7,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 100 lb total"
]
},
{
"rpe": 7,
"name": "Step-Up",
"sets": [
"3 sets per side: 10 reps @ 10 lb per hand"
]
},
{
"rpe": 7,
"name": "Lateral Raise Machine",
"sets": [
"2 sets × 15 reps @ 40 lb total"
]
},
{
"rpe": 7,
"name": "Front Plank",
"sets": [
"2 sets × 90 sec"
]
}
],
"performedDate": "2026-09-19",
"durationMinutes": 70
},
{
"rpe": 6,
"kind": "strength",
"notes": "Cardio start: 40 minute indoor bike with avg HR 140 bpm",
"title": "Zone 2 + Accessories + Mobility",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 40 lb total"
]
},
{
"rpe": 6,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 35 lb total"
]
},
{
"rpe": 7,
"name": "Cable External Rotation",
"sets": [
"2 sets per side: 15 reps @ 9 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Curl",
"sets": [
"3 sets × 12 reps @ 20 lb per hand"
]
},
{
"rpe": 8,
"name": "Farmer Carry",
"sets": [
"3 sets × 45 sec @ 45 lb per hand"
]
},
{
"rpe": 4,
"name": "Dead Bug",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 2,
"name": "Hip Flexor Stretch",
"sets": [
"2 sets per side: 30 sec"
]
},
{
"rpe": 4,
"name": "Hamstring Floss",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 4,
"name": "Thoracic Rotation",
"sets": [
"2 sets per side: 10 reps"
]
},
{
"rpe": 4,
"name": "Scapular Wall Slide",
"sets": [
"2 sets × 10 reps"
],
"notes": "Staying as close to the wall as possible, but not on the wall."
}
],
"performedDate": "2026-09-18",
"durationMinutes": 100
},
{
"rpe": 5,
"kind": "strength",
"notes": "9 minute easy cardio to start",
"title": "Full Body Re-Entry A",
"status": "completed",
"exercises": [
{
"rpe": 5,
"name": "Leg Press",
"sets": [
"2 sets × 10 reps @ 200 lb total"
]
},
{
"rpe": 5,
"name": "Dumbbell Incline Press",
"sets": [
"2 sets × 10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 6,
"name": "Seated Leg Curl",
"sets": [
"2 sets × 12 reps @ 90 lb total"
]
},
{
"rpe": 5,
"name": "Chest-Supported Row",
"sets": [
"2 sets × 12 reps @ 75 lb total"
]
},
{
"rpe": 6,
"name": "Assisted Chin-Up",
"sets": [
"2 sets × 10 reps @ 85 lb assistance"
]
},
{
"rpe": 6,
"name": "Cable Face Pull",
"sets": [
"2 sets × 15 reps @ 27.5 lb total"
]
},
{
"rpe": 6,
"name": "Pallof Press",
"sets": [
"2 sets per side: 12 reps @ 24 lb total"
]
}
],
"performedDate": "2026-09-17",
"durationMinutes": 50
}
],
"start_date": "2026-09-17"
}
}