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