Workout Log

/workout-log — Record a completed workout

Append a short session to the user's daily log. One file per day; a working day can hold several short sessions. Logs are stored as YAML (~/workout-coach/logs/<date>.yaml) so they're machine-parseable yet still readable by hand.

Steps

1. Determine today's date. Run date +%F to get YYYY-MM-DD. Use this for the filename and run date +%H:%M for the session time. (Don't trust a remembered date — read it from the shell.)

2. Figure out what was done. Ideally this follows a /workout proposal — match the user's reported reps against the planned exercises so you can show planned-vs-actual. If there was no prior proposal, just ask what they did (exercise, sets × reps) and record that.

   Capture for each exercise: name, sets × actual reps, and (if known) the planned target. Note anything the user mentions (felt easy/hard, pain). Also capture, for the session as a whole:

   • Trainer — the active persona, if any (cat ~/workout-coach/trainer.md 2>/dev/null → the ## Trainer line).
   • Effort — an optional perceived-exertion note (e.g. RPE 7/10, or "felt easy / felt brutal"). Ask briefly if the user didn't say.

3. Write to ~/workout-coach/logs/<today>.yaml.

   • Run mkdir -p ~/workout-coach/logs first.
   • If the file doesn't exist, create it with date: <today> and a sessions: list containing this one session.
   • If it already exists, read it first, then append a new entry to the sessions: list; do NOT overwrite or drop earlier sessions from the same day.
   • Keep the YAML valid: quote any value containing : or # (e.g. times like "13:27" and planned strings like "4x10-12s"), and use the schema below. Omit fields that don't apply rather than leaving them blank.

4. Confirm what you logged and give one short, encouraging takeaway (e.g. progress vs. last session if visible). Offer another set later via /workout if appropriate.

5. Keep the profile current. If, while reporting the session, the user volunteers durable health/fitness info — a niggle that has resolved or newly appeared, a change in level/equipment, or a hit/new PB or target — propose updating ~/workout-coach/profile.md and confirm before editing, then apply it with Edit and bump the _Last updated_ date (date +%F). For PBs, also update the relevant "current best" under the profile's PB targets. Only persist lasting changes; one-off effort/feeling notes stay in the log, not the profile. Never rewrite the profile silently.

6. Update the plan if the session came from it. If ~/workout-coach/plan.md exists (cat it), decide whether the session just logged was taken from the plan — i.e. it matches a session the plan schedules for today, or the /workout proposal / conversation indicates it was the planned one. A session the user explicitly did off-plan does not count. If it was taken from the plan:

   • Tick adherence: under the plan's ## This week (adherence) section, record the completed session with today's date (append a line; if the week just rolled over, add a Week of <this Monday's date> heading). Compute that Monday from the shell rather than by hand — date -v-$(($(date +%u)-1))d +%F on macOS, or date -d "-$(($(date +%u)-1)) days" +%F on GNU/Linux — the same way today's date is read; don't trust a remembered date.
   • Ratchet progression: compare the actual reps/sets/time against the plan's ## Progression targets for those movements. If the user met or beat the target per that movement's ratchet rule, bump the target up a notch; if they fell short repeatedly, ease it back. Record the change in the plan's ## Revision log with today's date.
   • Bump the plan's _Last updated_ date (date +%F). Make these as in-place Edits — never rewrite the whole plan, and leave it untouched for off-plan sessions.

Daily file format (YAML)

One file per day, ~/workout-coach/logs/<YYYY-MM-DD>.yaml:

date: 2026-06-15
sessions:
  - time: "13:27"                  # HH:MM, quoted
    label: Upper body & core       # short human label
    trainer: Bruce Lee             # active persona, or omit if none
    from_plan: Wed Slot 2          # plan slot it came from; omit if off-plan
    off_plan: false                # set true for an explicitly off-plan session
    effort: RPE 7/10               # perceived exertion, or omit
    exercises:
      - name: Push-ups
        sets: 4
        reps: [12, 12, 12, 12]     # per-set reps (a list), or a single int
        planned: "4x12"            # the prescribed target, quoted; omit if none
        met: true                  # true if met/beat target, false if under
      - name: L-sit hold
        sets: 4
        duration_s: [6, 5, 5, 6]   # timed holds, seconds per set
        planned: "4x10-12s"
        met: false
      - name: Run                  # cardio: use the fields that fit
        distance_km: 3
        duration: "17:45"
        pace: "5:55/km"
        met: true
    notes: nailed everything but L-sit — out of practice on it
  # append further same-day sessions as additional list items here

Field guide

• Per exercise, always give name; then include only the fields that apply: sets, reps (int or per-set list), duration_s (timed holds), distance_km / duration / pace (cardio), weight_kg (loaded moves), planned (the prescribed target as a quoted string), met (bool), and an optional per-exercise note.
• met records whether the target was hit: true when the user met or beat the planned target, false when they came in under (no judgment — it's just a signal for future scaling). Omit it when there was no planned target.
• from_plan vs off_plan: set from_plan to the plan slot when the session was taken from plan.md; set off_plan: true for an explicitly off-plan session. (This is what step 6 keys off of.)

Keep entries terse. This file is the history that /workout, /workout-stats, and /workout-plan read to balance future workouts and track progress.