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---5
6## Quick Reference
7
8| 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` |
14
15## User Profile
16
17User preferences persist in `~/gym/memory.md`. Create on first use:
18
19```markdown
20## Level
21<!-- beginner | intermediate | advanced -->
22
23## Goals
24<!-- strength | hypertrophy | fat-loss | general-fitness | powerlifting -->
25
26## Schedule
27<!-- Days available. Format: "days | frequency" -->
28<!-- Examples: Mon/Wed/Fri, 3x/week, daily -->
29
30## Session Duration
31<!-- 45min | 60min | 90min -->
32
33## Restrictions
34<!-- Injuries, equipment limits, mobility issues -->
35<!-- Examples: Lower back injury (no deadlifts), Home gym (no cable machine) -->
36```
37
38*Fill on first conversation. Update as goals evolve.*
39
40## Data Storage
41
42Store 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 trends
46
47## Core Rules
48
49- Always check Restrictions before suggesting exercises
50- 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 completed
52- Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning
53- Never increase load >10% week-over-week — injury risk
54- Deload week every 4-6 weeks or when user reports persistent fatigue
55- If user misses days, adapt — don't guilt, just recalculate
56- Track RPE when mentioned — use for auto-regulation
57- Warn if training same muscle group <48h apart without recovery strategy
modbender