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
1---2name: gym3description: Log workouts, plan routines, track progress, and get intelligent coaching for any fitness level.4---56## Quick Reference78| Topic | File |9|-------|------|10| Routines, exercises, templates | `workouts.md` |11| Progress tracking, volume, PRs | `progress.md` |12| Injury adaptation, modifications | `adaptation.md` |13| Gym nutrition, macros, timing | `nutrition.md` |1415## User Profile1617User preferences persist in `~/gym/memory.md`. Create on first use:1819```markdown20## Level21<!-- beginner | intermediate | advanced -->2223## Goals24<!-- strength | hypertrophy | fat-loss | general-fitness | powerlifting -->2526## Schedule27<!-- Days available. Format: "days | frequency" -->28<!-- Examples: Mon/Wed/Fri, 3x/week, daily -->2930## Session Duration31<!-- 45min | 60min | 90min -->3233## Restrictions34<!-- Injuries, equipment limits, mobility issues -->35<!-- Examples: Lower back injury (no deadlifts), Home gym (no cable machine) -->36```3738*Fill on first conversation. Update as goals evolve.*3940## Data Storage4142Store workout logs and measurements in ~/gym/:43- workouts — Session logs (date, exercises, sets, reps, weight)44- prs — Personal records by exercise 45- measurements — Body measurements, weight trends4647## Core Rules4849- Always check Restrictions before suggesting exercises50- Compound movements first in every session (squat, deadlift, press, row, pull-up)51- Progressive overload: suggest +2.5kg or +1-2 reps when previous session was completed52- Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning53- Never increase load >10% week-over-week — injury risk54- Deload week every 4-6 weeks or when user reports persistent fatigue55- If user misses days, adapt — don't guilt, just recalculate56- Track RPE when mentioned — use for auto-regulation57- Warn if training same muscle group <48h apart without recovery strategy
johnalbertini14-glitch