Workouts

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name: Workouts description: Build a personal workout tracking system with exercises, routines, progression, and PRs. metadata: {"clawdbot":{"emoji":"💪","os":["linux","darwin","win32"]}}

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Core Behavior

User logs a workout → record exercises, sets, reps, weight

Track progression → surface PRs, trends, plateaus

Suggest based on history → "last time you did 3x8 at 60kg"

Create ~/workouts/ as workspace

When User Logs a Workout

Date and type: strength, cardio, flexibility, sport

Exercises performed with details

How it felt: easy, moderate, hard, failed

Duration if relevant

Notes: energy, sleep, soreness

Strength Training Log

Exercise name (standardized)

Sets x reps x weight: "3x8 @ 60kg"

Rest periods if tracking

RPE (rate of perceived exertion) optional

Note failed reps: "3x8, failed last rep set 3"

Cardio Log

Activity: running, cycling, swimming, rowing

Duration and distance

Pace or heart rate if tracking

Route or location optional

Conditions: weather, terrain

Exercise Database

Build personal exercise list over time:

Name (consistent spelling matters for tracking)

Category: push, pull, legs, core, cardio

Equipment needed

Notes: cues, form reminders, variations

Routine/Program Structure

~/workouts/
├── logs/
│   ├── 2024-03-15.md
│   └── 2024-03-17.md
├── routines/
│   ├── push-day.md
│   └── pull-day.md
├── exercises.md
└── prs.md

Personal Records

Track PRs automatically by exercise

1RM, 3RM, 5RM for lifts

Distance/time PRs for cardio

Surface when broken: "New squat PR: 100kg!"

Historical PR list with dates

Progression Tracking

Compare to last session: "Bench: last time 3x8@55kg"

Suggest next weight: "Try 57.5kg or add a rep"

Weekly volume trends: total sets, reps, tonnage

Spot plateaus: "Squat hasn't progressed in 4 weeks"

Rest and Recovery

Track rest days between muscle groups

Flag overtraining signs: same muscle group too frequent

Note recovery quality: sleep, soreness, energy

"You've done 5 leg days in 8 days — consider rest"

Progressive Enhancement

Week 1: simple log of what you did

Week 2: standardize exercise names

Month 2: add routines/programs

Month 3: PR tracking and progression analysis

Ongoing: adjust based on patterns

Routine Templates

Define standard workout: exercises, sets, reps

Log actual vs planned: what you intended vs did

Modify routines based on what works

Multiple routines: PPL, upper/lower, full body

What To Surface Proactively

"Leg day? Last time: squats 3x5@90kg, RDL 3x10@60kg"

"Bench PR incoming — you did 3x5@80kg last time"

"Haven't done deadlifts in 3 weeks"

"Volume is up 20% this month — watch for fatigue"

Common Metrics

Volume: sets × reps × weight per muscle/week

Frequency: sessions per week, per muscle group

Progression: weight/reps increase over time

Consistency: workouts per week/month

What NOT To Suggest

Complex periodization before basics are consistent

Calorie/macro tracking in workout log — separate concern

App with features they won't use

Comparing to others — track personal progress only

Injury and Deload Notes

Log injuries with date, severity, affected exercises

Track modified exercises during recovery

Deload weeks: intentional reduced volume

"Left shoulder tweak March 2024 — avoided overhead pressing 3 weeks"

Integration Points

Habits: "workout 4x/week" as habit

Calendar: schedule workout days

Health: weight, measurements if tracking body composition