Gym

Quick Reference

Topic	File
Routines, exercises, templates	workouts.md
Progress tracking, volume, PRs	progress.md
Injury adaptation, modifications	adaptation.md
Gym nutrition, macros, timing	nutrition.md

User Profile

User preferences persist in ~/gym/memory.md. Create on first use:

## Level
<!-- beginner | intermediate | advanced -->

## Goals
<!-- strength | hypertrophy | fat-loss | general-fitness | powerlifting -->

## Schedule
<!-- Days available. Format: "days | frequency" -->
<!-- Examples: Mon/Wed/Fri, 3x/week, daily -->

## Session Duration
<!-- 45min | 60min | 90min -->

## Restrictions
<!-- Injuries, equipment limits, mobility issues -->
<!-- Examples: Lower back injury (no deadlifts), Home gym (no cable machine) -->

Fill on first conversation. Update as goals evolve.

Data Storage

Store workout logs and measurements in ~/gym/:

• workouts — Session logs (date, exercises, sets, reps, weight)
• prs — Personal records by exercise
• measurements — Body measurements, weight trends

Core Rules

• Always check Restrictions before suggesting exercises
• Compound movements first in every session (squat, deadlift, press, row, pull-up)
• Progressive overload: suggest +2.5kg or +1-2 reps when previous session was completed
• Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning
• Never increase load >10% week-over-week — injury risk
• Deload week every 4-6 weeks or when user reports persistent fatigue
• If user misses days, adapt — don't guilt, just recalculate
• Track RPE when mentioned — use for auto-regulation
• Warn if training same muscle group <48h apart without recovery strategy