list_workouts
Arguments
{
"limit": 100,
"end_date": "2026-10-03",
"start_date": "2026-07-15"
}Response
{
"content": [
{
"text": "{\"start_date\":\"2026-07-15\",\"end_date\":\"2026-10-03\",\"workouts\":[{\"performedDate\":\"2026-10-03\",\"kind\":\"strength\",\"title\":\"Full Body Hypertrophy — Volume Return\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":7,\"notes\":\"10 min treadmill easy warmup\",\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 45 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 30 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 80 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":7,\"sets\":[\"3 sets per side: 10 reps @ 10 lb per hand\"]},{\"name\":\"Rear Deltoid Machine\",\"rpe\":7,\"sets\":[\"3 sets × 15 reps @ 70 lb total\"]},{\"name\":\"Lat Pulldown\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 39 lb total\"]},{\"name\":\"Dumbbell Curl\",\"rpe\":8,\"sets\":[\"2 sets × 12 reps @ 22.5 lb per hand\"]}]},{\"performedDate\":\"2026-10-02\",\"kind\":\"cardio\",\"title\":\"Aerobic Base + Controlled Threshold\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":7,\"notes\":\"Bike workout\\r\\n\\r\\n10 min easy\\r\\n40 min at around 140 bpm HR\\r\\n4x4 min sprints peaking at 170 bpm HR with 2 min easy between\\r\\n8 min cooldown\",\"exercises\":[]},{\"performedDate\":\"2026-10-01\",\"kind\":\"strength\",\"title\":\"Compact Full Body — Return From Travel\",\"status\":\"completed\",\"durationMinutes\":40,\"rpe\":7,\"notes\":\"Started with 8 minute easy cardio on treadmill.\",\"exercises\":[{\"name\":\"Leg Press\",\"rpe\":7,\"sets\":[\"2 sets × 12 reps @ 220 lb total\"]},{\"name\":\"Dumbbell Incline Press\",\"rpe\":7,\"sets\":[\"2 sets × 10 reps @ 27.5 lb per hand\"]},{\"name\":\"Chest-Supported Row\",\"rpe\":7,\"sets\":[\"2 sets × 12 reps @ 90 lb total\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"2 sets × 10 reps @ 75 lb assistance\"]},{\"name\":\"Seated Leg Curl\",\"rpe\":7,\"sets\":[\"2 sets × 12 reps @ 100 lb total\"]},{\"name\":\"Pallof Press\",\"rpe\":6,\"sets\":[\"2 sets per side: 15 reps @ 27.5 lb total\"]}]},{\"performedDate\":\"2026-09-25\",\"kind\":\"strength\",\"title\":\"Full Body A — Hypertrophy + Pulling Strength\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":8,\"notes\":\"8 minute stair machine warmup\",\"exercises\":[{\"name\":\"Dumbbell Incline Press\",\"rpe\":6,\"sets\":[\"3 sets × 10 reps @ 27.5 lb per hand\"]},{\"name\":\"Leg Press\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 230 lb total\"]},{\"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\":7,\"sets\":[\"3 sets × 12 reps @ 100 lb total\"]},{\"name\":\"Lateral Raise Machine\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 45 lb total\"]},{\"name\":\"Dumbbell Curl\",\"rpe\":9,\"sets\":[\"2 sets × 12 reps @ 22.5 lb per hand\",\"10 reps @ 22.5 lb per hand\"]},{\"name\":\"Pallof Press\",\"rpe\":7,\"sets\":[\"2 sets per side: 15 reps @ 27.5 lb total\"]}]},{\"performedDate\":\"2026-09-24\",\"kind\":\"cardio\",\"title\":\"Indoor Bike — Controlled Threshold\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":8,\"notes\":\"Warm up 15 min easy, then 4 × 6 min at controlled threshold effort (RPE 7–8; HR peaked around 170-175) with 3 min very easy between intervals. Cool down 10 min\",\"exercises\":[]},{\"performedDate\":\"2026-09-23\",\"kind\":\"strength\",\"title\":\"Full Body B — Hypertrophy + Posterior Chain\",\"status\":\"completed\",\"durationMinutes\":80,\"rpe\":7,\"notes\":\"Started with 10 min easy treadmill.\",\"exercises\":[{\"name\":\"Goblet Squat\",\"rpe\":8,\"sets\":[\"3 sets × 12 reps @ 45 lb total\"]},{\"name\":\"Dumbbell Romanian Deadlift\",\"rpe\":6,\"sets\":[\"3 sets × 12 reps @ 25 lb per hand\"]},{\"name\":\"Chest Press Machine\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 75 lb total\"]},{\"name\":\"Lat Pulldown\",\"rpe\":8,\"sets\":[\"3 sets × 10 reps @ 105 lb total\"]},{\"name\":\"Step-Up\",\"rpe\":7,\"sets\":[\"3 sets per side: 10 reps @ 10 lb per hand\"]},{\"name\":\"Rear Deltoid Machine\",\"rpe\":7,\"sets\":[\"3 sets × 12 reps @ 70 lb total\"]},{\"name\":\"Triceps Pressdown\",\"rpe\":8,\"sets\":[\"3 sets × 15 reps @ 39 lb total\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 60 sec\"]}]},{\"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\"]}]},{\"performedDate\":\"2026-08-18\",\"kind\":\"strength\",\"title\":\"Full Body Re-Entry — Travel Gym\",\"status\":\"completed\",\"durationMinutes\":101,\"rpe\":6,\"notes\":\"10 min indoor running warmup\\r\\nVarious untracked strength exercises\",\"exercises\":[{\"name\":\"Dumbbell Incline Press\",\"rpe\":6,\"sets\":[\"2 sets × 10 reps @ 22.05 lb per hand\"]},{\"name\":\"Assisted Chin-Up\",\"rpe\":7,\"sets\":[\"3 sets × 10 reps @ 72.75 lb assistance\"]},{\"name\":\"Dumbbell Curl\",\"rpe\":8,\"sets\":[\"8 reps @ 27.56 lb per hand\",\"2 sets × 10 reps @ 22.05 lb per hand\"]},{\"name\":\"Step-Up\",\"rpe\":7,\"sets\":[\"3 sets per side: 8 reps @ 22.05 lb per hand\"]},{\"name\":\"Side Plank\",\"rpe\":7,\"sets\":[\"2 sets per side: 45 sec\"]}]},{\"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\"]}]},{\"performedDate\":\"2026-07-21\",\"kind\":\"recovery\",\"title\":\"Post-Ride Recovery + Shoulder Mobility\",\"status\":\"completed\",\"durationMinutes\":60,\"rpe\":4,\"notes\":\"Indoor bike: 45 mins, avg HR 130 bpm\",\"exercises\":[{\"name\":\"Thoracic Rotation\",\"rpe\":2,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Doorway Chest Stretch\",\"rpe\":2,\"sets\":[\"2 sets per side: 30 sec\"]},{\"name\":\"Scapular Wall Slide\",\"rpe\":5,\"sets\":[\"2 sets × 10 reps\"]},{\"name\":\"Dead Bug\",\"rpe\":4,\"sets\":[\"2 sets per side: 10 reps\"]}]},{\"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 Curl\",\"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 Floss\",\"rpe\":4,\"sets\":[\"2 sets per side: 8 reps\"]},{\"name\":\"Thoracic Rotation\",\"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 Bug\",\"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\"]}]}]}",
"type": "text"
}
],
"structuredContent": {
"end_date": "2026-10-03",
"workouts": [
{
"rpe": 7,
"kind": "strength",
"notes": "10 min treadmill easy warmup",
"title": "Full Body Hypertrophy — Volume Return",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Goblet Squat",
"sets": [
"3 sets × 12 reps @ 45 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 12 reps @ 30 lb per hand"
]
},
{
"rpe": 8,
"name": "Chest Press Machine",
"sets": [
"3 sets × 10 reps @ 80 lb total"
]
},
{
"rpe": 7,
"name": "Step-Up",
"sets": [
"3 sets per side: 10 reps @ 10 lb per hand"
]
},
{
"rpe": 7,
"name": "Rear Deltoid Machine",
"sets": [
"3 sets × 15 reps @ 70 lb total"
]
},
{
"rpe": 8,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 8,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 39 lb total"
]
},
{
"rpe": 8,
"name": "Dumbbell Curl",
"sets": [
"2 sets × 12 reps @ 22.5 lb per hand"
]
}
],
"performedDate": "2026-10-03",
"durationMinutes": 80
},
{
"rpe": 7,
"kind": "cardio",
"notes": "Bike workout\r\n\r\n10 min easy\r\n40 min at around 140 bpm HR\r\n4x4 min sprints peaking at 170 bpm HR with 2 min easy between\r\n8 min cooldown",
"title": "Aerobic Base + Controlled Threshold",
"status": "completed",
"exercises": [],
"performedDate": "2026-10-02",
"durationMinutes": 80
},
{
"rpe": 7,
"kind": "strength",
"notes": "Started with 8 minute easy cardio on treadmill.",
"title": "Compact Full Body — Return From Travel",
"status": "completed",
"exercises": [
{
"rpe": 7,
"name": "Leg Press",
"sets": [
"2 sets × 12 reps @ 220 lb total"
]
},
{
"rpe": 7,
"name": "Dumbbell Incline Press",
"sets": [
"2 sets × 10 reps @ 27.5 lb per hand"
]
},
{
"rpe": 7,
"name": "Chest-Supported Row",
"sets": [
"2 sets × 12 reps @ 90 lb total"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"2 sets × 10 reps @ 75 lb assistance"
]
},
{
"rpe": 7,
"name": "Seated Leg Curl",
"sets": [
"2 sets × 12 reps @ 100 lb total"
]
},
{
"rpe": 6,
"name": "Pallof Press",
"sets": [
"2 sets per side: 15 reps @ 27.5 lb total"
]
}
],
"performedDate": "2026-10-01",
"durationMinutes": 40
},
{
"rpe": 8,
"kind": "strength",
"notes": "8 minute stair machine warmup",
"title": "Full Body A — Hypertrophy + Pulling Strength",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Dumbbell Incline Press",
"sets": [
"3 sets × 10 reps @ 27.5 lb per hand"
]
},
{
"rpe": 8,
"name": "Leg Press",
"sets": [
"3 sets × 12 reps @ 230 lb total"
]
},
{
"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": 7,
"name": "Seated Leg Curl",
"sets": [
"3 sets × 12 reps @ 100 lb total"
]
},
{
"rpe": 8,
"name": "Lateral Raise Machine",
"sets": [
"3 sets × 15 reps @ 45 lb total"
]
},
{
"rpe": 9,
"name": "Dumbbell Curl",
"sets": [
"2 sets × 12 reps @ 22.5 lb per hand",
"10 reps @ 22.5 lb per hand"
]
},
{
"rpe": 7,
"name": "Pallof Press",
"sets": [
"2 sets per side: 15 reps @ 27.5 lb total"
]
}
],
"performedDate": "2026-09-25",
"durationMinutes": 80
},
{
"rpe": 8,
"kind": "cardio",
"notes": "Warm up 15 min easy, then 4 × 6 min at controlled threshold effort (RPE 7–8; HR peaked around 170-175) with 3 min very easy between intervals. Cool down 10 min",
"title": "Indoor Bike — Controlled Threshold",
"status": "completed",
"exercises": [],
"performedDate": "2026-09-24",
"durationMinutes": 60
},
{
"rpe": 7,
"kind": "strength",
"notes": "Started with 10 min easy treadmill.",
"title": "Full Body B — Hypertrophy + Posterior Chain",
"status": "completed",
"exercises": [
{
"rpe": 8,
"name": "Goblet Squat",
"sets": [
"3 sets × 12 reps @ 45 lb total"
]
},
{
"rpe": 6,
"name": "Dumbbell Romanian Deadlift",
"sets": [
"3 sets × 12 reps @ 25 lb per hand"
]
},
{
"rpe": 7,
"name": "Chest Press Machine",
"sets": [
"3 sets × 10 reps @ 75 lb total"
]
},
{
"rpe": 8,
"name": "Lat Pulldown",
"sets": [
"3 sets × 10 reps @ 105 lb total"
]
},
{
"rpe": 7,
"name": "Step-Up",
"sets": [
"3 sets per side: 10 reps @ 10 lb per hand"
]
},
{
"rpe": 7,
"name": "Rear Deltoid Machine",
"sets": [
"3 sets × 12 reps @ 70 lb total"
]
},
{
"rpe": 8,
"name": "Triceps Pressdown",
"sets": [
"3 sets × 15 reps @ 39 lb total"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 60 sec"
]
}
],
"performedDate": "2026-09-23",
"durationMinutes": 80
},
{
"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
},
{
"rpe": 6,
"kind": "strength",
"notes": "10 min indoor running warmup\r\nVarious untracked strength exercises",
"title": "Full Body Re-Entry — Travel Gym",
"status": "completed",
"exercises": [
{
"rpe": 6,
"name": "Dumbbell Incline Press",
"sets": [
"2 sets × 10 reps @ 22.05 lb per hand"
]
},
{
"rpe": 7,
"name": "Assisted Chin-Up",
"sets": [
"3 sets × 10 reps @ 72.75 lb assistance"
]
},
{
"rpe": 8,
"name": "Dumbbell Curl",
"sets": [
"8 reps @ 27.56 lb per hand",
"2 sets × 10 reps @ 22.05 lb per hand"
]
},
{
"rpe": 7,
"name": "Step-Up",
"sets": [
"3 sets per side: 8 reps @ 22.05 lb per hand"
]
},
{
"rpe": 7,
"name": "Side Plank",
"sets": [
"2 sets per side: 45 sec"
]
}
],
"performedDate": "2026-08-18",
"durationMinutes": 101
},
{
"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
},
{
"rpe": 4,
"kind": "recovery",
"notes": "Indoor bike: 45 mins, avg HR 130 bpm",
"title": "Post-Ride Recovery + Shoulder Mobility",
"status": "completed",
"exercises": [
{
"rpe": 2,
"name": "Thoracic Rotation",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 2,
"name": "Doorway Chest Stretch",
"sets": [
"2 sets per side: 30 sec"
]
},
{
"rpe": 5,
"name": "Scapular Wall Slide",
"sets": [
"2 sets × 10 reps"
]
},
{
"rpe": 4,
"name": "Dead Bug",
"sets": [
"2 sets per side: 10 reps"
]
}
],
"performedDate": "2026-07-21",
"durationMinutes": 60
},
{
"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 Curl",
"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 Floss",
"sets": [
"2 sets per side: 8 reps"
]
},
{
"rpe": 3,
"name": "Thoracic Rotation",
"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 Bug",
"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
}
],
"start_date": "2026-07-15"
}
}