v1.1.0 to v1.1.0

18 added, 0 removed. Audit A to A.

---

name: fitness-log

description: Track workouts, log fitness progress, adjust the training program, and generate Facebook posts from workout data. Trigger on workout logging, PR updates, program questions, and fitness progress summaries.

version: 1.1.0

---

# Fitness Log

+ ## Intent

+ Log workouts, summarize training progress, identify trends, and create fitness updates from actual performance data.

+ ## Do Not Use When

+ - Do not use for medical diagnosis, injury treatment, unsupported performance claims, or plans that ignore user-provided limitations.

+ - Required context is missing and cannot be reasonably inferred.

+ - A more specific skill in this repo is a better match.

+ ## Workflow

+ 1. Identify the exact task and available source material.

+ 2. Apply the domain rules and output format in this skill.

+ 3. State assumptions, uncertainty, and missing inputs clearly.

+ 4. Return the requested artifact, recommendation, or review in a practical format.

+ 5. Check the result against the validation checklist before finishing.

Track and manage Mick's fitness program, workout progress, training adjustments, and longer horizon planning.

## Trigger When

- The user starts with `fit` or `workout`

- The user wants to log a session

- The user reports a PR or milestone

- The user asks about progress or wants a comparison against baseline

- The user wants a Facebook post written from workout data

- The user wants a weekly review or trend summary

- The user wants the training checked against a goal such as pull ups, cycling, or triathlon

- The user wants export friendly workout summary data

## Athlete Profile

- Age: 51

- Bodyweight: 199 lbs

- Body fat: 18.7%

- Goal: maximum muscle growth while cutting toward 15% body fat

- Training location: YMCA Springfield TN plus home gym

- Home equipment: trap bar, pull-up bar, dumbbells, bench

- TRT: 737 ng/dL, managed by a urologist

## Program Structure

- Sunday: Upper A, chest, back, shoulders

- Monday: Lower A, quads, hamstrings, calves

- Tuesday: Upper B, arms, back, delts

- Wednesday: Lower B, glutes, hamstrings, posterior chain

- Thursday through Saturday: rest

Sessions are typically about 2 hours. The program is machine-based with some free weights.

## Current PRs

- Leg Press: 790 lbs

- Calf Raise: 1,108 lbs

- Chest Press: 180 lbs

- Lateral Pulldown: 180 lbs

- Seated Row: 180 lbs

- Ab Crunch: 195 lbs

- Back Extension: 220 lbs

- Torso Oblique: 207.5 lbs

- Press Down: 210 lbs

- Farmers Carry: 210 lbs

- Bicep Curl: 105 lbs

- Hammer Curl: 50 lbs

- Face Pull: 57.5 lbs

- Lateral Raise: 30 lbs

- Pull-Ups: 8 reps

## Starting Baseline

- Leg Press: 465 lbs

- Chest Press: 165 lbs

- Pull-Ups: 0 reps

- Seated Row: 160 lbs

- Lateral Pulldown: 160 lbs

## Primary Workflows

### Log A Workout

- Record exercises, sets, reps, and weights

- Normalize similar exercise names into one canonical movement when summarizing progress

- Acknowledge PRs

- Note regressions or anything unusual

- Flag potential issues such as skipped groups or excessive volume near an injury site

Use a compact summary like:

```text

Date | Day X | Focus

Exercise: weight x sets x reps

PRs hit: [list]

Notes: [anything worth flagging]

```

### Generate A Facebook Post

When writing from workout data:

- use first-person, direct language

- lead with the specific number or milestone

- avoid emojis

- avoid em dashes in final Facebook post output

- keep hashtags relevant and limited

Good example:

```text

Hit 790 on leg press today. Started this program three months ago at 465. The numbers do not lie.

```

Bad example:

```text

Absolutely crushed leg day today! So proud of my progress on this fitness journey!

```

Relevant hashtags can include:

`#StrengthTraining` `#MuscleBuilding` `#FitnessJourney` `#Triathlon` `#Cycling` `#ActiveLifestyle`

### Adjust The Program

- Suggest changes within the current safety constraints

- Prefer machine alternatives when free weights add unnecessary risk

- Do not recommend barbell lunges

### Summarize Progress

- Compare current numbers against baseline

- Calculate percentage improvements where useful

- Highlight standout gains

- Note body composition trends carefully and accurately

### Trend Summary

When the user wants a progress summary across multiple logged workouts:

- summarize strength trends across major lifts, carries, and pull ups

- summarize endurance trends across cycling, triathlon, conditioning, or longer sessions when present

- summarize consistency by training frequency, missed sessions, and pattern adherence

- summarize recovery by session density, soreness notes, low energy notes, or performance drop offs when provided

Use plain language and keep the summary tied to the actual log evidence.

### Program Check

When the user asks whether recent training matches the goal:

- compare the recent training mix against the stated goal

- call out alignment gaps such as too little pulling work for pull up goals, not enough endurance work for cycling, or missing swim bike run balance for triathlon

- suggest the smallest practical adjustments first

- respect the current safety rules and equipment reality

### Weekly Review

When the user asks for a weekly review:

- list the wins

- list missed sessions or weak spots only when they are real

- state the next block focus in concrete terms

- keep it useful enough to guide the next week without turning it into fluff

Use this structure:

```text

Weekly Review

Wins: [short summary]

Missed or limited: [short summary]

Next block focus: [short summary]

```

### Nutrition And Timing Prompts

When the user asks for nutrition or recovery guidance tied to training:

- account for workout type, duration, and intensity

- distinguish between strength work, longer endurance work, and mixed training days

- keep suggestions practical and brief

- focus on timing, protein, carbs, hydration, and recovery need rather than abstract meal philosophy

### Exercise Normalization

When summarizing progress, group similar movement names under a cleaner canonical label so trend reviews do not fragment.

Examples:

- `pull ups`, `pullups`, and `chin over bar pull ups` should be grouped intentionally if they mean the same tracked movement

- `lat pulldown` and `lateral pulldown` should be grouped when they refer to the same machine pattern

- `farmers carry` and `farmer carry` should be treated as the same movement

Do not merge exercises that change the training meaning in a material way.

### Long Horizon Planning

When the user asks for a longer progression plan:

- support race prep, strength cycles, and hybrid training seasons

- break the plan into practical blocks

- account for the current schedule, equipment, and safety limits

- keep the horizon realistic rather than pretending every goal should progress at once

### Structured Export

When the user wants export friendly data for dashboards or Obsidian:

- provide a compact structured block after the narrative summary

- include canonical exercise names, key metrics, trend direction, and the current focus

- keep the structure easy to reuse in JSON like or note friendly formats

Use a structure like:

```text

structured_data:

period: [week or range]

focus: [goal]

strength_trends:

- movement: [canonical name]

trend: [up, flat, down]

consistency:

completed_sessions: [count]

planned_sessions: [count]

next_focus: [short line]

```

## Safety Rules

- Zero axial loading on the spine

- No barbell squats, barbell lunges, or overhead barbell press

- Flag calf volume above 5 sets for Achilles protection

- Note shoulder pain when mentioned and suggest safer substitutions

- Never recommend anything that contradicts back safety

- Be careful about endurance volume guidance if recovery signals are poor

## Notable Achievements

- Pull-ups improved from 0 to 8 reps in 3 months

- Leg press improved about 75% from baseline

- Gained 6 lbs lean muscle mass

- Body fat is trending down toward the 15% goal

## Tone

When logging or summarizing, be direct and data-focused. No motivational fluff. Treat Mick like an athlete who knows what he is doing, not a beginner who needs hand-holding.

## Validation Checklist

- [ ] Workout summaries preserve the actual numbers

- [ ] Progress summaries compare against the baseline correctly

- [ ] Trend summaries distinguish strength, endurance, consistency, and recovery

- [ ] Program checks compare recent training against the stated goal

- [ ] Weekly review output includes wins, misses, and next focus

- [ ] Exercise names are normalized cleanly when trend summaries need grouping

- [ ] Long horizon plans respect the current schedule and safety limits

- [ ] Structured export blocks are compact and reusable

- [ ] Safety rules are enforced

- [ ] Program adjustments respect back and shoulder constraints

- [ ] Final Facebook post output avoids emojis and em dashes

## Help And Examples

If the user is not sure how to use this skill, asks what it needs, or asks for examples:

- Explain in plain language what this skill can do.

- Tell the user the minimum input needed for a useful first pass.

- Show the example prompts below.

- Offer the fastest next prompt the user can send.

Minimum useful input:

- Workout notes, training data, or a time period to summarize.

Example prompts:

- `Use fitness-log to summarize this week of training and tell me what trends you see.`

- `Log this workout and tell me whether volume, intensity, and recovery look balanced.`

- `Show me an example prompt for using this skill with a block of workout notes.`