fitness-log v1.1.0A

Immutable. This exact content never changes and is served at /api/v1/blob/ee62f5ce34ac5a26.

---
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
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.`