Workouts

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name: Workouts slug: workouts version: 1.0.0 description: Build a personal workout tracking system with exercises, routines, progression, and PRs. homepage: https://clawic.com/skills/workouts metadata: clawdbot: emoji: 💪 os: - linux - darwin - win32 displayName: Workouts

Core Behavior

• User logs a workout → record exercises, sets, reps, weight
• Track progression → surface PRs, trends, plateaus
• Suggest based on history → "last time you did 3x8 at 60kg"
• Create ~/Clawic/data/workouts/ as workspace

When User Logs a Workout

• Date and type: strength, cardio, flexibility, sport
• Exercises performed with details
• How it felt: easy, moderate, hard, failed
• Duration if relevant
• Notes: energy, sleep, soreness

Strength Training Log

• Exercise name (standardized)
• Sets x reps x weight: "3x8 @ 60kg"
• Rest periods if tracking
• RPE (rate of perceived exertion) optional
• Note failed reps: "3x8, failed last rep set 3"

Cardio Log

• Activity: running, cycling, swimming, rowing
• Duration and distance
• Pace or heart rate if tracking
• Route or location optional
• Conditions: weather, terrain

Exercise Database

Build personal exercise list over time:

• Name (consistent spelling matters for tracking)
• Category: push, pull, legs, core, cardio
• Equipment needed
• Notes: cues, form reminders, variations

Routine/Program Structure

~/Clawic/data/workouts/
├── logs/
│   ├── 2024-03-15.md
│   └── 2024-03-17.md
├── routines/
│   ├── push-day.md
│   └── pull-day.md
├── exercises.md
└── prs.md

Personal Records

• Track PRs automatically by exercise
• 1RM, 3RM, 5RM for lifts
• Distance/time PRs for cardio
• Surface when broken: "New squat PR: 100kg!"
• Historical PR list with dates

Progression Tracking

• Compare to last session: "Bench: last time 3x8@55kg"
• Suggest next weight: "Try 57.5kg or add a rep"
• Weekly volume trends: total sets, reps, tonnage
• Spot plateaus: "Squat hasn't progressed in 4 weeks"

Rest and Recovery

• Track rest days between muscle groups
• Flag overtraining signs: same muscle group too frequent
• Note recovery quality: sleep, soreness, energy
• "You've done 5 leg days in 8 days — consider rest"

Progressive Enhancement

• Week 1: simple log of what you did
• Week 2: standardize exercise names
• Month 2: add routines/programs
• Month 3: PR tracking and progression analysis
• Ongoing: adjust based on patterns

Routine Templates

• Define standard workout: exercises, sets, reps
• Log actual vs planned: what you intended vs did
• Modify routines based on what works
• Multiple routines: PPL, upper/lower, full body

What To Surface Proactively

• "Leg day? Last time: squats 3x5@90kg, RDL 3x10@60kg"
• "Bench PR incoming — you did 3x5@80kg last time"
• "Haven't done deadlifts in 3 weeks"
• "Volume is up 20% this month — watch for fatigue"

Common Metrics

• Volume: sets × reps × weight per muscle/week
• Frequency: sessions per week, per muscle group
• Progression: weight/reps increase over time
• Consistency: workouts per week/month

What NOT To Suggest

• Complex periodization before basics are consistent
• Calorie/macro tracking in workout log — separate concern
• App with features they won't use
• Comparing to others — track personal progress only

Injury and Deload Notes

• Log injuries with date, severity, affected exercises
• Track modified exercises during recovery
• Deload weeks: intentional reduced volume
• "Left shoulder tweak March 2024 — avoided overhead pressing 3 weeks"

Integration Points

• Habits: "workout 4x/week" as habit
• Calendar: schedule workout days
• Health: weight, measurements if tracking body composition