Lift Log — Train intelligently

Good morning.

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Today's workout

Auto-plan based on rotation, weekly volume, mode & injury area.

Today I have:

Time today:

Skip today:

Today's plan

Tap Load to jump to an exercise. Saves auto-check items off.

Training mode

Injury area

Pain during set (0–10): 0

Pain ≥ 4 = reduce load or skip. BFR (bands @ 30% 1RM, restrict 40–60%) is validated rehab (Loenneke).

Date

Exercise

Currently logging: —

Sets logged this exercise today: 0 |

Last weight—

Target today—

Est. 1RM—Epley

Session tempo & ROM

Eccentric tempo

ROM

Sets

No sets yet

Weight (lb)

Reps

RIR

Rep & RIR ranges adapt to your training mode above.

Notes (optional)

Times your Zone 2 walk. Locks in when you tap Stop.

Date

Type

Duration (min)

Avg HR (opt)

Distance (opt)

Notes (optional)

Attia targets: 3–4 hrs/wk Z2 + ~30 min/wk Z5. One Z5 session/week (e.g. Sat 4×4) is safe within interference limits; 3+ HIIT/wk starts blunting hypertrophy (Wilson 2012). Separate Z5 from lifting by ~24 hrs.

Zone 5 protocols (pick one)

4×4 (Norwegian VO₂max): 4 min at 90–95% max HR, 4 min recovery, ×4 rounds ≈ 30 min.
Tabata: 20s all-out / 10s rest × 8 rounds × 2–3 sets ≈ 15–20 min.
10×1: 1 min hard / 1 min easy × 10 rounds = 20 min.

Date

Body weight (kg)

Protein

target —

Grams eaten today

Target 1.6–2.2 g/kg (Morton 2018). Default 2 g/kg.

Creatine

streak 0

Took 5g today Kreider 2017: 3–5g/day monohydrate. Safe, timing irrelevant.

Sleep

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Hours

Quality (1–10): 7

≥7h + quality ≥7 for MPS + recovery (Dattilo 2011).

Grip strength (monthly)

Weight (lb, per hand)

Hold time (sec)

Rantanen — grip strength predicts all-cause mortality. Test monthly.

Last sessions

Exercise

This week

How you're doing

Every bar fills toward a target the science says drives progress. Muscles: 8-20 hard sets per week per group (Schoenfeld 2019). Cardio: 180 min Zone 2 per week (Momma 2022, Attia). Nutrition: 1.6-2.0 g/kg protein daily (Morton 2018). Creatine 5g monohydrate daily (Kreider 2017 ISSN). Do all four and everything compounds.

Muscle group volume

Fractional · RIR ≤ 3

Fractional counting per Israetel/RP: a compound like bench press adds 1.0 chest + 0.5 triceps + 0.5 front delts per hard set. Each muscle has its own MEV / MAV / MRV targets. Delts split front/side/rear.

Cardio

0 min

Cardio pillars per Attia Outlive: Zone 2 aerobic base (mitochondrial biogenesis) + Zone 5 VO2max (peak aerobic capacity). Lifting doesn't substitute — San Millán and Galpin: the pressor response isn't Zone 2 adaptation. Momma 2022: resistance training alone reduces all-cause mortality ~15%, cardio alone ~15%, both combined ~40% (additive, not redundant).

Zone 2 · target 180 min · HR —

0 min

Zone 5 VO2max · target 30 min · HR —

0 min

Bonus credit from lifting — rough Z2-equivalent estimate. Doesn't count toward the target above, but real cardiovascular benefit.

0 equiv min

Sessions

this week

Interference

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Streak

wks Z2 target hit

This week

Lift sessions

Total volume

Progressed

Daily targets — 7-day averages

Protein hit

days ≥ target

Creatine streak

days

Sleep avg

—

hrs · qual —

Habit streaks

Small consistency wins that compound.

weeks with ≥ 3 lifts

days protein ≥ 90% target

days weight logged

The mundane behaviors that predict 10-year progress. Aim to keep any streak alive; don't stress if one breaks.

Remaining weekly time

—

Estimate assumes ~2.5 min/hard-set, 10 min warm-up per session. Cardio targets: 180 min Z2 + 30 min Z5 (Attia).

Progression by exercise

Program templates

Two evidence-based, back-safe, DB-only templates. Pick one, run 4–6 weeks, deload, repeat.

Personal records

Today's nutrition

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Body settings

Powers TDEE calculation and sex-specific features.

Sex

Age

Body fat %

Weight (lb)

Nutrition

Targets updated per 7/22/26 InBody: lean-gain mode, ~220 g protein, +250 kcal, legs-priority. Next rescan Oct-Nov 2026.

Nutrition mode

Today's targets

— — — — — — 5 2.5

MATADOR · —

Starts today · alternates every 14 days

Log today

Weight (lb)

Protein (g)

Carbs (g)

Fat (g)

Adaptive TDEE

Learns your maintenance calories from 14+ days of paired weight + intake data (EWMA α=0.08, ~8-day half-life). Before that, uses Cunningham BMR estimate.

Current TDEE

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Confidence

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Days of data

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Trend (last 14 days)

Show daily entries

Cycle & phase awareness

Panel-corrected numbers: Sims oversold precision, Elliott-Sale 2020 shows individual variation dwarfs phase differences. Use these as gentle nudges + track your own pattern.

Day 1 of last period

Typical cycle length (days)

Contraception status

RED-S screening

Passive detection of Relative Energy Deficiency in Sport indicators. IOC 2023 Mountjoy consensus.

Bloodwork

Track lab markers over time. Optimal ranges per Attia Outlive + AHA/ACC guidelines. Enter values you have; leave blank for markers you don't test.

Date drawn

Recipes

Structured format (ingredients + steps + macros per serving). Machine-executable — preserves future smart appliance and robot cooking integrations.

New recipe

Recipe name

Description (optional)

Servings

Prep (min)

Cook (min)

Ingredients Each ingredient: name, quantity, unit, optional prep verb. Machine-readable for future automation.

Steps Each step: verb + duration + equipment. Sequential order matters for execution.

Macros per serving

Calories

Protein (g)

Carbs (g)

Fat (g)

Adherence

Rolling 4-week composite: 35% logging + 30% macro hit + 15% weight cadence + 20% workout completion. Panel-corrected: rigid vs flexible restraint dimension matters more than raw percentage (Westenhoefer 1999).

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Weekly rigidity check Distinguishes MSA-rigidity risk from MSA-flexibility (which is fine).

Did you eat something outside your plan this week?

On a scale of 1-5, how much did that bother you?

Science notes

Corrections integrated per 2026-07-15 science panel review.

Cunningham 1980 / Nuckols 2021 — BMR from LBM (Cunningham) with split activity multiplier (NEAT + exercise), better fit than Mifflin for resistance-trained users.Powers the initial TDEE estimate before learning kicks in.

Byrne 2018 MATADOR / Peos 2021 ICECAP — Intermittent 2 wk cut / 2 wk maintenance vs continuous cutting. Byrne showed benefit in obese; Peos in trained lifters found no metabolic advantage.Cycled cut framed as adherence tool, not metabolic superiority claim.

Garthe 2013 — Weight gain rate for lean building. 0.7% BW/wk added more fat than 0.35% with no additional LBM. Aggressive Build capped at 0.5% BW/wk max.Prevents obligate fat gain during Optimal Aggressive.

Longland 2016 / Helms 2014 — Protein during energy deficit. 2.3-3.1 g/kg FFM (~1.8-2.5 g/kg BW) for lean lifters cutting.Cut Preserve targets 2.4 g/kg BW.

Barakat 2020 — Body recomposition works for novice, detrained-returning, or high-BF% lifters at maintenance kcal + high protein (2.2-2.6 g/kg).Recomp mode limited to appropriate profiles.

Bell 2020 / Shaw recent RP content — Deload week should hold maintenance or +5%, not reduce calories. Supercompensation is energy-dependent.Corrected: Week 6 nutrition = maintenance, not deficit.

Wall 2015 / Shaw 2017 / Kouw 2020 — Immobilization protein 2.0-2.5 g/kg; 15g gelatin + 200mg vitamin C 30-60 min pre-loading doubles collagen synthesis for tendon/ligament healing; anabolic resistance during unloading.Powers injury-mode phase prescriptions.

Cuthbertson ebb-and-flow / Preiser surgical metabolism — Post-surgical acute phase BMR increases 10-30%. Deficit impairs healing.Injury-postsurgical mode uses +10-20% surplus, not deficit.

Kreider 2017 ISSN / Smith 2011 — Creatine 3-5g/day monohydrate default; EPA/DHA 2-3g/day for MPS sensitization and disuse anabolic resistance.Default targets in every mode.

Morton 2018 / Iraki 2019 — Protein plateau ~1.6 g/kg for hypertrophy; 1.8-2.2 g/kg is safety margin for high-volume phases.Corrected default protein prescriptions.

Institute of Medicine / ACSM 2007 — Fiber 14g / 1000 kcal; hydration 35 ml/kg BW baseline + sweat rate.Displayed as daily targets alongside macros.

How you see the app

Simple view speaks plain English. Science view shows the terminology (MEV, MAV, RIR) and citations. Same math either way.

Exercises

Add, rename, retag, or hide exercises. Small = 2.5 lb steps; big = 5. DBs cap at 55.

Add new exercise

Small lift

Equipment inventory

What do you have access to? The generator only picks exercises you can actually do.

Dumbbell cap (lb)

Kettlebell weights (lb, comma sep)

Coach not configured

Runs your questions through Claude via a Cloudflare Worker (your API key stays on the server). See Claude_Coach_Setup.md for setup.

Worker URL Paste the URL you get after deploying the worker. Leave blank to hide Coach features.

Wearable import · Whoop / Garmin / Apple Health

Import cardio sessions from your wearable. Fastest path: Whoop → Export → download CSV → drop it here. HR data becomes personalized zone tracking on the Week tab.

📁 Choose CSV file (Whoop workouts, Garmin activity, Apple Health export)

How to export from each

Whoop: Open Whoop web dashboard → Overview → export → workouts.csv. Weekly export is fine.

Garmin: Connect → Health Stats → Export → Activity CSV.

Apple Health: Health app → profile → Export All Health Data → unzip → workout-routes/workouts.csv.

Manual: just log via the Cardio tab if none of these work — takes 10 sec per session.

Weekly time budget

How much time you typically have to train each day. The generator plans today's workout to fit your window — fewer, higher-SFR exercises when time is short.

Set a day to 0 min to mark it as a rest day. You can still override on the Log tab for any given day.

Periodization

Mesocycle awareness — 6-week volume ramp (Optimal & Solid only). Cut, Maintenance, and Injury keep fixed targets.

Current mesocycle week

Phase focus (label only — Option A)

Backup

Export JSON. Import restores or syncs to another device.

Reset

Cannot be undone — export first.

Science notes

Every rule in the app maps to one of these. Takeaway follows each citation.

Schoenfeld 2019 — meta-analysis: 10–20 weekly hard sets per muscle drives hypertrophy; frequency 2×/wk beats 1×.Drives MEV/MAV targets and the "hard set" definition.

Israetel MEV/MAV/MRV — Renaissance Periodization landmark framework for weekly volume.Powers the Week tab's per-muscle bars and the volume cap on save.

Helms/Zourdos RIR — proximity-to-failure autoregulation; hypertrophy at RIR 1–3, strength top sets 0–1.Sets outside the mode's RIR band are flagged.

Wilson 2012 — meta: ≥3 HIIT sessions/wk blunts strength & hypertrophy from concurrent training; Z2 does not.App warns on same-day HIIT + lifting and on 3rd weekly HIIT.

Petré 2021 — Z2 endurance has minimal interference with hypertrophy; low-intensity is compatible.Weekly Z2 target 3–4 hrs from walking, not more HIIT.

Attia — Outlive — longevity: 3–4 hrs/wk Z2 + ≥30 min/wk Z5.Cardio dashboard targets exactly this.

Morton 2018 — 1.6–2.2 g/kg protein maximizes MPS in resistance-trained adults.Daily protein target defaults to 2.0 g/kg body weight.

Kreider 2017 — ISSN creatine consensus: 3–5 g/day monohydrate; safe, effective, timing irrelevant.Daily creatine tracker + streak counter.

Grgic 2018 — 2–3 min rest for compounds; 1–2 min isolation preserves volume for hypertrophy.Rest timer auto-targets 3:00 compound / 1:30 isolation.

Dattilo 2011 — sleep restriction impairs MPS; recovery scales with quantity + quality.Daily sleep tracker flags <7 hrs or quality <7.

Bickel 2011 (maintenance) — reduced-frequency MEV-level training preserves gains for months.MAINTENANCE mode caps at MEV and disables progression; deload prompt fires after 5 progressive weeks.

Schoenfeld tempo — 2–3 s eccentric is adequate; slower doesn't yield more growth per unit time.Session tempo default is 2 s eccentric.

Rantanen — grip strength independently predicts all-cause mortality; useful longevity biomarker.Monthly grip test with trend view.

Schoenfeld light-load 2017 — high-rep (≥15) light-load training grows muscle comparably to heavy when taken to failure.Powers INJURY mode's 15–30 rep protocol at 30–50% load.

Loenneke BFR — blood-flow restriction at ~30% 1RM produces near-max hypertrophy; safe rehab option.BFR note in INJURY mode when bands are available.

McGill Big 3 — Stuart McGill's spine-safe core protocol: curl-up, side plank, bird dog.Loaded as core exercises and suggested when back is the injured area.

Double progression — long-standing scheme: climb reps to the top of the range, then add weight.SOLID mode uses double progression instead of pure linear.

Simplified summaries — read primary sources before treating any of it as gospel.

Roadmap

v2 — recovery-aware

HRV integration (Whoop / Oura / manual) — daily readiness modulates intensity.
Sleep integration — auto-pull sleep, recovery multiplier on loads.
Automatic deload week — auto-set 40–60% volume after streak fires.
Body composition — weight, waist, optional photos.

v3 — periodization + longevity

Block periodization — hypertrophy → strength → deload cycles.
DUP — daily undulating rep-range days.
Wendler 5/3/1 DB variant — adapted to 55 lb cap.
Blended 1RM projections — Epley + Brzycki.
Zone 2 HR calculator — target zone from age + resting HR.
Attia longevity dashboard — streaks vs. weekly minimums.

v1 is a single local file: no accounts, no cloud.

Data lives in this browser's local storage. Clearing browser data erases it. Export regularly.