Lift Log

lift-log

Purpose

Log gym workouts, track progressive overload across exercises, and receive personal-record (PR) alerts. All data is stored locally in a SQLite database at $LOGBOOK_PATH (default: ~/.lift-log/lifts.db). Optional Telegram push for PR events requires TELEGRAM_BOT_TOKEN and TELEGRAM_CHAT_ID.

Runbook

1. Pre-flight — verify python3 and jq are available.
   Create ~/.lift-log/ if it does not exist.
   Set LOGBOOK_PATH or accept the default.

2. Log a session — run scripts/log-workout.sh and answer the prompts:

   • Date (default: today)
   • Exercise name (e.g. Barbell Squat)
   • Sets × reps × weight (e.g. 3x5x100kg)
   • RPE 1–10 (optional)
   • Notes (optional)
     Each set is inserted as a row in the sets table.

3. Check personal records — run scripts/check-prs.sh to compare today's top set for each exercise against the historical maximum. Emit a PR alert row in personal_records table and optionally push via Telegram.

4. Weekly summary — run scripts/weekly-summary.sh to print volume (sets × reps × kg) and intensity (avg RPE) per muscle group for the last 7 days. Highlights exercises where week-over-week volume dropped > 20% (deload signal).

5. Progressive overload check — the summary script checks whether any compound lift (squat, deadlift, bench, overhead press, row) has not progressed in weight or reps over the last 3 sessions and prints a coaching cue.

Stop conditions

1. Abort if python3 is unavailable — SQLite3 is used via the stdlib sqlite3 module.
2. Abort if LOGBOOK_PATH points to a non-writable directory.
3. Do not delete or vacuum the database without an explicit --purge flag.
4. Telegram PR alerts are best-effort; a send failure must not abort the local log write.
5. Abort for nullclaw variant — no shell execution.

Output format

Set log row (SQLite sets table)

id | date       | exercise        | set_num | reps | weight_kg | rpe | notes
 1 | 2026-04-22 | Barbell Squat   |       1 |    5 |      100  |   8 | felt solid

Weekly summary (stdout)

💪 lift-log weekly brief  2026-04-15 → 2026-04-21
Sessions     : 4
Total volume : 18,450 kg
Avg RPE      : 7.6

Exercise breakdown:
  Barbell Squat       320 kg × 15 sets  ↑ vs last week
  Bench Press         275 kg × 12 sets  → same
  Deadlift            260 kg × 6 sets   ↓ low volume — check recovery

🏆 New PRs this week:
  Romanian Deadlift: 120 kg × 5 (prev 117.5 kg)

Example invocations

• scripts/log-workout.sh — interactive workout entry
• scripts/check-prs.sh — detect personal records from today's session
• scripts/weekly-summary.sh — print volume and intensity digest
• "Log my bench press session: 4×6×80kg, RPE 8."
• "Did I hit any PRs this week?"
• "Show me my squat progression over the last month."