Rebrand to Proof of Work; multi-user 0.4 package with curated library sync

Repo cleanup
- Add top-level .gitignore (was missing; node_modules, .next, *.s9pk,
  image.tar, seed/data/*.db, log files, etc.) and a root README.
- Delete legacy start9/0.3.5/ package (StartOS 0.3.5 wrapper, no longer
  the deploy target).
- Delete start9-example-packaging/ (template from another project).
- Delete planning docs (START9_PACKAGING_LOG.md, VERSIONING.md,
  STARTOS_0.4_UPGRADE_PROMPT.md, ICON_FILES_INDEX.md, etc.) — info now
  lives in the deploy guide and code comments.
- Drop the standalone Dockerfile, docker-compose.yml, ICON_*, and dev
  log/build artifacts from the app dir.
- Drop the v0.1.0:18/19/20 version files (they belonged to the legacy
  workout-log package and don't apply to the new id).

Rename + new package
- Rename app dir workout-planner/ -> proof-of-work/.
- Rename StartOS package id workout-log -> proof-of-work; the new id
  makes this a brand new StartOS service (clean cutover from the old
  one rather than in-place upgrade).
- Reset version graph; v1.0.0:1 is the seeded cutover release. The
  Dockerfile bakes a one-time /data snapshot and docker_entrypoint.sh
  copies it into the new volume on truly-fresh first boot only (both
  /data/app.db missing AND /data/.seeded absent).
- Move start9/0.4-migration/ -> start9/0.4/; the old start9/0.4/ stub
  is gone.

Curated exercise library (multi-user-aware)
- proof-of-work/prisma/exercises.seed.json is the canonical library
  shipped to every install (164 exercises today, dumped from the live
  snapshot).
- proof-of-work/scripts/sync-library.cjs (npm run sync-library) refreshes
  the JSON from start9/0.4/seed/data/app.db after refresh_seed.sh.
- proof-of-work/prisma/seed.ts now reads from the JSON instead of a
  hardcoded 52-exercise array; runs at Docker build time to seed the
  fallback DB and on first boot for fresh installs.
- proof-of-work/prisma/ensureExerciseLibrary.cjs runs on every container
  boot (from docker_entrypoint.sh) and INSERT OR IGNOREs every library
  entry for every user, keyed on (userId, name). Library updates flow
  to existing installs on package upgrade; user-custom exercises
  (isCustom=true) and any colliding names are never overwritten;
  removed exercises stay on existing installs (additive-only).

Deploy guide (start9/0.4/DEPLOY_040.md)
- Rewritten end-to-end for the workout-log -> proof-of-work cutover:
  refresh_seed, sync-library, build, sideload, verify, rotate creds,
  stop the old service, then post-cutover cleanup release v1.0.0:2.

.dockerignore

@@ -4,15 +4,15 @@ startos-wrapper/docker-images
 startos-wrapper/*.s9pk
 
 # Keep local app artifacts out of Docker build context
-workout-planner/node_modules
-workout-planner/.next
-workout-planner/logs
-workout-planner/.server.pid
-workout-planner/prisma/*.db
-workout-planner/prisma/data/*.db
-workout-planner/.env
-workout-planner/.env.local
-workout-planner/.env.*.local
+proof-of-work/node_modules
+proof-of-work/.next
+proof-of-work/logs
+proof-of-work/.server.pid
+proof-of-work/prisma/*.db
+proof-of-work/prisma/data/*.db
+proof-of-work/.env
+proof-of-work/.env.local
+proof-of-work/.env.*.local
 
 # OS/editor junk
 .DS_Store

.gitignore

@@ -0,0 +1,46 @@
+# OS / editor
+.DS_Store
+Thumbs.db
+.idea/
+.vscode/
+*.swp
+*.swo
+
+# Node / build
+node_modules/
+*.tsbuildinfo
+.next/
+out/
+dist/
+build/
+
+# Logs / runtime
+logs/
+*.log
+*.pid
+
+# Env
+.env
+.env.local
+.env.*.local
+
+# Local DB snapshots that aren't part of the package
+proof-of-work-*.db
+*.db-journal
+*.db-wal
+*.db-shm
+
+# Start9 build artifacts
+*.s9pk
+image.tar
+start9/*/javascript/
+
+# App-local dev DB
+proof-of-work/prisma/dev.db
+proof-of-work/prisma/data/*.db
+!proof-of-work/prisma/data/.keep
+
+# Live data snapshot pulled off the running 0.3.5 host — contains real
+# workout history. Stays on disk so the maintainer can rebuild the seeded
+# cutover image, but MUST never be committed to a public repo.
+start9/*/seed/data/*.db

README.md

@@ -0,0 +1,65 @@
+# Proof of Work
+
+Self-hosted multi-user workout planner and logger. Plan training cycles,
+log daily workouts, search your history, and curate a shared exercise
+library across everyone on the instance. Distributed as a StartOS 0.4
+sideload package.
+
+## Repo layout
+
+```
+proof-of-work/    Next.js app (TypeScript, Prisma + SQLite, Tailwind, PWA)
+start9/0.4/       StartOS 0.4 package wrapper (manifest, Dockerfile,
+                  entrypoint, version graph, change-credentials action)
+```
+
+Everything else is generated at build time.
+
+## Local development
+
+```sh
+cd proof-of-work
+npm install
+npx prisma db push        # create the dev DB at prisma/data/app.db
+npm run db:seed           # admin@local / workout123 + curated exercise library
+npm run dev               # http://localhost:3000
+```
+
+## Building the StartOS package
+
+See **[start9/0.4/DEPLOY_040.md](start9/0.4/DEPLOY_040.md)** for the full
+deployment / cutover guide. Short version:
+
+```sh
+cd start9/0.4
+npm ci
+make clean
+make x86                  # produces proof-of-work_x86_64.s9pk
+make install              # sideload to the host in ~/.startos/config.yaml
+```
+
+## Curated exercise library
+
+`proof-of-work/prisma/exercises.seed.json` is the canonical library
+shipped to every install. It seeds fresh installs (via `prisma/seed.ts`)
+and is re-applied on every boot to existing installs (via
+`docker_entrypoint.sh` + `ensureExerciseLibrary.cjs`) so updates flow to
+all users on package upgrade.
+
+Refresh the JSON from the maintainer's live host:
+
+```sh
+./start9/0.4/refresh_seed.sh <ssh-target>     # pull a fresh /data snapshot
+cd proof-of-work && npm run sync-library      # extract Exercise table -> JSON
+git diff prisma/exercises.seed.json
+```
+
+The system is additive only — removing an exercise from the JSON does
+not delete it from existing installs (users may have logged sets against
+it). Users' own custom exercises (`isCustom = true`) are never touched.
+
+## Privacy
+
+`start9/0.4/seed/data/app.db` is your live `/data` snapshot. It contains
+real workout history and a bcrypt'd password hash. The top-level
+`.gitignore` keeps it out of git; do NOT commit it to any public repo.

proof-of-work/app/api/exercises/[id]/route.ts

@@ -34,6 +34,7 @@ export async function GET(
         exerciseId: params.id,
         workout: {
           userId: user.id,
+          deletedAt: null,
         },
       },
       include: {
@@ -49,7 +50,7 @@ export async function GET(
         { workout: { date: "desc" } },
         { setNumber: "asc" },
       ],
-      take: 100,
+      take: 500,
     });
 
     // Group by workout
@@ -62,7 +63,7 @@ export async function GET(
       workoutMap.get(key)!.sets.push(log);
     }
 
-    const history = Array.from(workoutMap.values()).slice(0, 20);
+    const history = Array.from(workoutMap.values()).slice(0, 50);
 
     return NextResponse.json({
       exercise,

proof-of-work/app/api/import/exercises/seed/route.ts

@@ -0,0 +1,104 @@
+import { NextRequest, NextResponse } from "next/server";
+import { z } from "zod";
+import { getCurrentUser } from "@/lib/auth";
+import { prisma } from "@/lib/prisma";
+
+const SeedExerciseSchema = z.object({
+  name: z.string().min(1),
+  type: z.string().min(1).default("other"),
+  muscleGroups: z.array(z.string()).optional().default([]),
+  inputFields: z.array(z.string().min(1)).optional().default(["sets", "reps", "weight"]),
+  defaultWeightUnit: z.string().nullable().optional(),
+});
+
+const SeedPayloadSchema = z.object({
+  exercises: z.array(SeedExerciseSchema).min(1),
+});
+
+function normalizeToken(value: string): string {
+  return value.trim().toLowerCase();
+}
+
+export async function POST(request: NextRequest) {
+  try {
+    const user = await getCurrentUser();
+    if (!user) {
+      return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
+    }
+
+    const body = await request.json();
+    const parsed = SeedPayloadSchema.parse(body);
+
+    const existingExercises = await prisma.exercise.findMany({
+      where: { userId: user.id },
+      select: { name: true },
+    });
+    const existingNames = new Set(existingExercises.map((x) => normalizeToken(x.name)));
+
+    let created = 0;
+    let skipped = 0;
+    const errors: Array<{ name: string; error: string }> = [];
+
+    for (const item of parsed.exercises) {
+      const rawName = item.name.trim();
+      const nameKey = normalizeToken(rawName);
+      if (!rawName) continue;
+
+      if (existingNames.has(nameKey)) {
+        skipped += 1;
+        continue;
+      }
+
+      const muscleGroups = Array.from(
+        new Set(item.muscleGroups.map((v) => normalizeToken(v)).filter(Boolean))
+      );
+      let inputFields = Array.from(
+        new Set(item.inputFields.map((v) => normalizeToken(v)).filter(Boolean))
+      );
+      if (!inputFields.includes("sets")) {
+        inputFields = ["sets", ...inputFields];
+      }
+
+      try {
+        await prisma.exercise.create({
+          data: {
+            userId: user.id,
+            name: rawName,
+            type: normalizeToken(item.type || "other"),
+            muscleGroups: JSON.stringify(muscleGroups),
+            inputFields: JSON.stringify(inputFields),
+            defaultWeightUnit: item.defaultWeightUnit ?? null,
+            isCustom: true,
+          } as any,
+        });
+        existingNames.add(nameKey);
+        created += 1;
+      } catch (error) {
+        errors.push({
+          name: rawName,
+          error: error instanceof Error ? error.message : "Unknown error",
+        });
+      }
+    }
+
+    return NextResponse.json({
+      success: true,
+      created,
+      skipped,
+      errors,
+    });
+  } catch (error) {
+    if (error instanceof z.ZodError) {
+      return NextResponse.json(
+        { error: "Invalid seed payload", details: error.errors },
+        { status: 400 }
+      );
+    }
+
+    console.error("POST /api/import/exercises/seed error:", error);
+    return NextResponse.json(
+      { error: "Failed to process exercise seed" },
+      { status: 500 }
+    );
+  }
+}

proof-of-work/app/api/import/parse/route.ts

@@ -38,12 +38,20 @@ interface ParsedSet {
   weight?: number;
   weightUnit: string;
   reps?: number;
+  durationSeconds?: number;
+  distance?: number;
+  distanceUnit?: string;
+  calories?: number;
+  rpe?: number;
+  customMetrics?: Record<string, string>;
   notes?: string;
 }
 
 interface ParsedExercise {
   exerciseId: string;
   exerciseName: string;
+  sourceName?: string;
+  unmapped?: boolean;
   sets: ParsedSet[];
 }
 
@@ -58,33 +66,86 @@ interface ParseResponse {
 }
 
 function parseCSV(content: string): Array<Record<string, string>> {
-  const lines = content.trim().split("\n");
-  if (lines.length === 0) return [];
+  const text = content.replace(/\r\n/g, "\n").replace(/\r/g, "\n");
+  if (!text.trim()) return [];
 
-  // Parse header
-  const header = lines[0].split(",").map((h) => h.trim().toLowerCase());
-  const rows = [];
+  const parsedRows: string[][] = [];
+  let row: string[] = [];
+  let cell = "";
+  let inQuotes = false;
 
-  // Parse data rows
-  for (let i = 1; i < lines.length; i++) {
-    const line = lines[i].trim();
-    if (!line) continue;
+  for (let i = 0; i < text.length; i++) {
+    const ch = text[i];
+    const next = text[i + 1];
 
-    const values = line.split(",").map((v) => v.trim());
-    const row: Record<string, string> = {};
+    if (ch === "\"") {
+      if (inQuotes && next === "\"") {
+        cell += "\"";
+        i++;
+      } else {
+        inQuotes = !inQuotes;
+      }
+      continue;
+    }
 
+    if (ch === "," && !inQuotes) {
+      row.push(cell);
+      cell = "";
+      continue;
+    }
+
+    if (ch === "\n" && !inQuotes) {
+      row.push(cell);
+      if (row.some((v) => v.trim() !== "")) {
+        parsedRows.push(row);
+      }
+      row = [];
+      cell = "";
+      continue;
+    }
+
+    cell += ch;
+  }
+
+  row.push(cell);
+  if (row.some((v) => v.trim() !== "")) {
+    parsedRows.push(row);
+  }
+
+  if (parsedRows.length === 0) return [];
+
+  const header = parsedRows[0].map((h) => h.trim().toLowerCase());
+  const rows: Array<Record<string, string>> = [];
+
+  for (let i = 1; i < parsedRows.length; i++) {
+    const values = parsedRows[i];
+    const out: Record<string, string> = {};
     header.forEach((col, idx) => {
-      if (values[idx]) {
-        row[col] = values[idx];
+      const value = (values[idx] || "").trim();
+      if (value !== "") {
+        out[col] = value;
       }
     });
-
-    rows.push(row);
+    if (Object.keys(out).length > 0) {
+      rows.push(out);
+    }
   }
 
   return rows;
 }
 
+function parseFloatMaybe(value?: string): number | undefined {
+  if (!value) return undefined;
+  const n = Number.parseFloat(value);
+  return Number.isFinite(n) ? n : undefined;
+}
+
+function parseIntMaybe(value?: string): number | undefined {
+  if (!value) return undefined;
+  const n = Number.parseInt(value, 10);
+  return Number.isFinite(n) ? n : undefined;
+}
+
 function getVariationNote(originalName: string): string | null {
   if (originalName.includes("Narrow")) return "narrow";
   if (originalName.includes("Negatives")) return "negatives";
@@ -191,6 +252,33 @@ export async function POST(request: NextRequest) {
 
     // Build parsed workouts
     const parsedWorkouts: ParsedWorkout[] = [];
+    const knownColumns = new Set([
+      "date",
+      "date_str",
+      "workout_date",
+      "exercise",
+      "exercise_name",
+      "set",
+      "set_number",
+      "weight",
+      "weight_unit",
+      "weightunit",
+      "reps",
+      "duration",
+      "duration_seconds",
+      "duration_minutes",
+      "time",
+      "time_seconds",
+      "time_minutes",
+      "distance",
+      "distance_unit",
+      "distanceunit",
+      "calories",
+      "rpe",
+      "notes",
+      "custom_metrics_json",
+      "custommetricsjson",
+    ]);
 
     for (const [date, rowsForDate] of workoutsByDate) {
       const exercisesMap = new Map<
@@ -198,6 +286,8 @@ export async function POST(request: NextRequest) {
         {
           exerciseId: string;
           exerciseName: string;
+          sourceName?: string;
+          unmapped?: boolean;
           sets: ParsedSet[];
         }
       >();
@@ -205,33 +295,80 @@ export async function POST(request: NextRequest) {
       for (const row of rowsForDate) {
         const csvExerciseName = row.exercise || row.exercise_name || "";
         const resolvedName = resolveExerciseName(csvExerciseName);
-        const exerciseId =
-          exerciseMap.get(resolvedName.toLowerCase()) || "";
+        const exerciseId = exerciseMap.get(resolvedName.toLowerCase()) || "";
+        const isUnmapped = !exerciseId;
+        const exerciseKey = isUnmapped
+          ? `unmapped:${csvExerciseName.toLowerCase()}`
+          : exerciseId;
 
-        if (!exerciseId) {
-          unmappedExercises.add(csvExerciseName);
-          continue;
-        }
-
-        if (!exercisesMap.has(exerciseId)) {
-          exercisesMap.set(exerciseId, {
-            exerciseId,
-            exerciseName: resolvedName,
+        if (!exercisesMap.has(exerciseKey)) {
+          exercisesMap.set(exerciseKey, {
+            exerciseId: exerciseId || "",
+            exerciseName: isUnmapped ? csvExerciseName : resolvedName,
+            sourceName: csvExerciseName,
+            unmapped: isUnmapped,
             sets: [],
           });
         }
 
-        const exerciseData = exercisesMap.get(exerciseId)!;
-        const weight = row.weight ? parseFloat(row.weight) : undefined;
-        const reps = row.reps ? parseInt(row.reps, 10) : undefined;
+        const exerciseData = exercisesMap.get(exerciseKey)!;
+        const weight = parseFloatMaybe(row.weight);
+        const reps = parseIntMaybe(row.reps);
         let notes = row.notes || "";
 
         // Detect weight unit from notes
-        let weightUnit = "lbs";
+        let weightUnit = row.weight_unit || row.weightunit || "lbs";
         if (notes.toLowerCase().includes("kg")) {
           weightUnit = "kg";
         }
 
+        const durationSeconds =
+          parseIntMaybe(row.duration_seconds) ??
+          parseIntMaybe(row.time_seconds) ??
+          (parseFloatMaybe(row.duration_minutes) !== undefined
+            ? Math.round((parseFloatMaybe(row.duration_minutes) || 0) * 60)
+            : undefined) ??
+          (parseFloatMaybe(row.time_minutes) !== undefined
+            ? Math.round((parseFloatMaybe(row.time_minutes) || 0) * 60)
+            : undefined) ??
+          parseIntMaybe(row.duration) ??
+          parseIntMaybe(row.time);
+
+        const distance = parseFloatMaybe(row.distance);
+        const distanceUnit = row.distance_unit || row.distanceunit || (distance !== undefined ? "mi" : undefined);
+        const calories = parseIntMaybe(row.calories);
+        const rpe = parseIntMaybe(row.rpe);
+
+        const customMetrics: Record<string, string> = {};
+        const customJson = row.custom_metrics_json || row.custommetricsjson;
+        if (customJson) {
+          try {
+            const parsed = JSON.parse(customJson);
+            if (parsed && typeof parsed === "object" && !Array.isArray(parsed)) {
+              for (const [k, v] of Object.entries(parsed as Record<string, unknown>)) {
+                if (v !== null && v !== undefined && String(v).trim() !== "") {
+                  customMetrics[String(k)] = String(v);
+                }
+              }
+            }
+          } catch {
+            // Ignore malformed JSON field.
+          }
+        }
+
+        for (const [col, val] of Object.entries(row)) {
+          if (!val) continue;
+          const normalizedCol = col.toLowerCase().trim();
+          if (knownColumns.has(normalizedCol)) continue;
+          if (normalizedCol.startsWith("custom_")) {
+            const key = normalizedCol.replace(/^custom_/, "");
+            if (key) customMetrics[key] = val;
+            continue;
+          }
+          // Treat extra columns as custom metrics too.
+          customMetrics[normalizedCol] = val;
+        }
+
         // Add variation note if applicable
         const variationNote = getVariationNote(csvExerciseName);
         if (variationNote) {
@@ -240,13 +377,22 @@ export async function POST(request: NextRequest) {
             : `(${variationNote})`;
         }
 
-        const setNumber = exerciseData.sets.length + 1;
+        const setNumber =
+          parseIntMaybe(row.set_number) ??
+          parseIntMaybe(row.set) ??
+          exerciseData.sets.length + 1;
 
         exerciseData.sets.push({
           setNumber,
           weight,
           weightUnit,
           reps,
+          durationSeconds,
+          distance,
+          distanceUnit,
+          calories,
+          rpe,
+          customMetrics: Object.keys(customMetrics).length > 0 ? customMetrics : undefined,
           notes: notes || undefined,
         });
       }

proof-of-work/app/api/settings/export-csv/route.ts

@@ -0,0 +1,132 @@
+import { getCurrentUser } from "@/lib/auth";
+import { getTimestampFileSuffix } from "@/lib/db-file";
+import { getCaloriesBurnedBulk, prisma } from "@/lib/prisma";
+import { NextResponse } from "next/server";
+
+export const dynamic = "force-dynamic";
+
+function csvCell(value: unknown): string {
+  if (value === null || value === undefined) return "";
+  const text = String(value);
+  if (text.includes(",") || text.includes("\"") || text.includes("\n")) {
+    return `"${text.replace(/"/g, "\"\"")}"`;
+  }
+  return text;
+}
+
+/**
+ * GET /api/settings/export-csv
+ * Exports workout + set-level rows to CSV for offline backup.
+ */
+export async function GET() {
+  try {
+    const user = await getCurrentUser();
+    if (!user) {
+      return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
+    }
+
+    const setLogs = await prisma.setLog.findMany({
+      where: {
+        workout: {
+          userId: user.id,
+          deletedAt: null,
+        },
+      },
+      include: {
+        exercise: true,
+        workout: {
+          select: {
+            id: true,
+            date: true,
+            name: true,
+            notes: true,
+            durationMinutes: true,
+            difficulty: true,
+          },
+        },
+      },
+      orderBy: [
+        { workout: { date: "desc" } },
+        { setNumber: "asc" },
+      ],
+    });
+
+    const workoutIds = Array.from(new Set(setLogs.map((s) => s.workout.id)));
+    const caloriesMap = await getCaloriesBurnedBulk(workoutIds);
+
+    const header = [
+      "workoutId",
+      "workoutDate",
+      "workoutName",
+      "workoutNotes",
+      "workoutDurationMinutes",
+      "workoutDifficulty",
+      "workoutCaloriesBurned",
+      "exerciseId",
+      "exerciseName",
+      "setNumber",
+      "reps",
+      "weight",
+      "weightUnit",
+      "durationMinutes",
+      "distance",
+      "distanceUnit",
+      "setCalories",
+      "rpe",
+      "setNotes",
+      "customMetricsJson",
+    ];
+
+    const lines = [header.join(",")];
+
+    for (const set of setLogs) {
+      const durationMinutes =
+        typeof set.durationSeconds === "number"
+          ? (set.durationSeconds / 60).toFixed(2)
+          : "";
+
+      const row = [
+        set.workout.id,
+        set.workout.date.toISOString(),
+        set.workout.name ?? "",
+        set.workout.notes ?? "",
+        set.workout.durationMinutes ?? "",
+        set.workout.difficulty ?? "",
+        caloriesMap[set.workout.id] ?? "",
+        set.exerciseId,
+        set.exercise.name,
+        set.setNumber,
+        set.reps ?? "",
+        set.weight ?? "",
+        set.weightUnit ?? "",
+        durationMinutes,
+        set.distance ?? "",
+        set.distanceUnit ?? "",
+        set.calories ?? "",
+        set.rpe ?? "",
+        set.notes ?? "",
+        set.customMetrics ?? "",
+      ];
+
+      lines.push(row.map(csvCell).join(","));
+    }
+
+    const csv = lines.join("\n");
+    const fileName = `proof-of-work-export-${getTimestampFileSuffix()}.csv`;
+
+    return new NextResponse(csv, {
+      status: 200,
+      headers: {
+        "Content-Type": "text/csv; charset=utf-8",
+        "Content-Disposition": `attachment; filename="${fileName}"`,
+        "Cache-Control": "no-store",
+      },
+    });
+  } catch (error) {
+    console.error("CSV export error:", error);
+    return NextResponse.json(
+      { error: "Failed to export CSV" },
+      { status: 500 }
+    );
+  }
+}

proof-of-work/app/api/settings/export-db/route.ts

@@ -0,0 +1,39 @@
+import { getCurrentUser } from "@/lib/auth";
+import { getTimestampFileSuffix, resolveDatabasePath } from "@/lib/db-file";
+import { readFile } from "fs/promises";
+import { NextResponse } from "next/server";
+import path from "path";
+
+export const dynamic = "force-dynamic";
+
+/**
+ * GET /api/settings/export-db
+ * Download the current SQLite database file.
+ */
+export async function GET() {
+  try {
+    const user = await getCurrentUser();
+    if (!user) {
+      return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
+    }
+
+    const dbPath = resolveDatabasePath();
+    const data = await readFile(dbPath);
+    const fileName = `proof-of-work-${getTimestampFileSuffix()}.db`;
+
+    return new NextResponse(data, {
+      status: 200,
+      headers: {
+        "Content-Type": "application/x-sqlite3",
+        "Content-Disposition": `attachment; filename="${path.basename(fileName)}"`,
+        "Cache-Control": "no-store",
+      },
+    });
+  } catch (error) {
+    console.error("Database export error:", error);
+    return NextResponse.json(
+      { error: "Failed to export database" },
+      { status: 500 }
+    );
+  }
+}

proof-of-work/app/api/settings/import-db/route.ts

@@ -4,6 +4,7 @@ import { writeFile, copyFile, unlink } from "fs/promises";
 import { existsSync } from "fs";
 import path from "path";
 import { execSync } from "child_process";
+import { resolveDatabasePath } from "@/lib/db-file";
 
 /**
  * POST /api/settings/import-db
@@ -49,18 +50,7 @@ export async function POST(request: NextRequest) {
       );
     }
 
-    // Determine the database file path from DATABASE_URL
-    const dbUrl = process.env.DATABASE_URL || "file:./data/app.db";
-    let dbPath: string;
-    if (dbUrl.startsWith("file:")) {
-      dbPath = dbUrl.replace("file:", "");
-      // Handle relative paths
-      if (!path.isAbsolute(dbPath)) {
-        dbPath = path.resolve(process.cwd(), "prisma", dbPath.replace("./", ""));
-      }
-    } else {
-      dbPath = path.resolve(process.cwd(), "prisma", "data", "app.db");
-    }
+    const dbPath = resolveDatabasePath();
 
     // Write uploaded file to a temp location for validation
     const tempPath = dbPath + ".upload-temp";

proof-of-work/app/api/workouts/[id]/route.ts

@@ -14,8 +14,8 @@ export async function GET(
       return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
     }
 
-    const workout = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const workout = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       include: {
         setLogs: {
           include: {
@@ -57,6 +57,11 @@ const setSchema = z.object({
   weight: z.number().optional().nullable(),
   weightUnit: z.string().default("lbs"),
   rpe: z.number().int().min(1).max(10).optional().nullable(),
+  durationSeconds: z.number().int().positive().optional().nullable(),
+  distance: z.number().positive().optional().nullable(),
+  distanceUnit: z.string().optional().nullable(),
+  calories: z.number().int().positive().optional().nullable(),
+  customMetrics: z.record(z.string()).optional().nullable(),
   notes: z.string().optional().nullable(),
 });
 
@@ -80,8 +85,8 @@ export async function PATCH(
       return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
     }
 
-    const workout = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const workout = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       select: { userId: true },
     });
 
@@ -134,14 +139,22 @@ export async function PATCH(
               weight: set.weight ?? undefined,
               weightUnit: set.weightUnit,
               rpe: set.rpe ?? undefined,
+              durationSeconds: set.durationSeconds ?? undefined,
+              distance: set.distance ?? undefined,
+              distanceUnit: set.distanceUnit ?? undefined,
+              calories: set.calories ?? undefined,
+              customMetrics:
+                set.customMetrics && Object.keys(set.customMetrics).length > 0
+                  ? JSON.stringify(set.customMetrics)
+                  : undefined,
               notes: set.notes ?? undefined,
             } as any)),
           });
         }
 
         // Return full updated workout
-        return tx.workout.findUnique({
-          where: { id: params.id },
+        return tx.workout.findFirst({
+          where: { id: params.id, deletedAt: null },
           include: {
             setLogs: {
               include: { exercise: true },
@@ -173,8 +186,8 @@ export async function PATCH(
       await setCaloriesBurned(params.id, caloriesValue ?? null);
     }
 
-    const updated = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const updated = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       include: {
         setLogs: {
           include: { exercise: true },
@@ -211,8 +224,8 @@ export async function DELETE(
       return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
     }
 
-    const workout = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const workout = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       select: { userId: true },
     });
 
@@ -224,8 +237,9 @@ export async function DELETE(
       return NextResponse.json({ error: "Unauthorized" }, { status: 403 });
     }
 
-    await prisma.workout.delete({
+    await prisma.workout.update({
       where: { id: params.id },
+      data: { deletedAt: new Date() },
     });
 
     return NextResponse.json({ success: true });

proof-of-work/app/api/workouts/[id]/sets/route.ts

@@ -16,6 +16,7 @@ const addSetsSchema = z.object({
       distance: z.number().positive().optional(),
       distanceUnit: z.string().optional(),
       calories: z.number().int().positive().optional(),
+      customMetrics: z.record(z.string()).optional(),
       notes: z.string().optional(),
     })
   ),
@@ -32,8 +33,8 @@ export async function POST(
       return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
     }
 
-    const workout = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const workout = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       select: { userId: true },
     });
 
@@ -70,13 +71,17 @@ export async function POST(
         distance: set.distance,
         distanceUnit: set.distanceUnit,
         calories: set.calories,
+        customMetrics:
+          set.customMetrics && Object.keys(set.customMetrics).length > 0
+            ? JSON.stringify(set.customMetrics)
+            : undefined,
         notes: set.notes,
       } as any)),
     });
 
     // Return updated workout
-    const updated = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const updated = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       include: {
         setLogs: {
           include: { exercise: true },
@@ -112,8 +117,8 @@ export async function DELETE(
       return NextResponse.json({ error: "Unauthorized" }, { status: 401 });
     }
 
-    const workout = await prisma.workout.findUnique({
-      where: { id: params.id },
+    const workout = await prisma.workout.findFirst({
+      where: { id: params.id, deletedAt: null },
       select: { userId: true },
     });
 

proof-of-work/app/api/workouts/route.ts

@@ -24,6 +24,7 @@ const createWorkoutSchema = z.object({
         distance: z.number().positive().optional(),
         distanceUnit: z.string().optional(),
         calories: z.number().int().positive().optional(),
+        customMetrics: z.record(z.string()).optional(),
         notes: z.string().optional(),
       })
     )
@@ -48,6 +49,7 @@ export async function GET(request: NextRequest) {
 
     const where: any = {
       userId: user.id,
+      deletedAt: null,
     };
 
     if (query) {
@@ -154,6 +156,10 @@ export async function POST(request: NextRequest) {
                 distance: set.distance,
                 distanceUnit: set.distanceUnit,
                 calories: set.calories,
+                customMetrics:
+                  set.customMetrics && Object.keys(set.customMetrics).length > 0
+                    ? JSON.stringify(set.customMetrics)
+                    : undefined,
                 notes: set.notes,
               } as any)),
             }

proof-of-work/app/auth/login/page.tsx

@@ -40,7 +40,7 @@ export default function LoginPage() {
         <div className="bg-zinc-900 rounded border border-zinc-800 shadow-2xl">
           <div className="flex flex-col space-y-2 p-8 text-center">
             <h1 className="text-3xl font-bold leading-none tracking-tight text-white">
-              Workout Planner
+              Proof of Work
             </h1>
             <p className="text-xs text-zinc-500 mt-2 uppercase tracking-widest">
               Track. Lift. Dominate.

proof-of-work/app/layout.tsx

@@ -25,16 +25,20 @@ export const viewport: Viewport = {
 };
 
 export const metadata: Metadata = {
-  title: 'Workout Planner',
+  title: 'Proof of Work',
   description: 'Track. Lift. Dominate.',
   manifest: '/manifest.json',
   appleWebApp: {
     capable: true,
     statusBarStyle: 'black-translucent',
-    title: 'Workout',
+    title: 'Proof of Work',
   },
   icons: {
-    icon: '/icons/favicon.svg',
+    icon: [
+      { url: '/icons/favicon-16x16.png', sizes: '16x16', type: 'image/png' },
+      { url: '/icons/favicon-32x32.png', sizes: '32x32', type: 'image/png' },
+      { url: '/icons/favicon-64x64.png', sizes: '64x64', type: 'image/png' },
+    ],
     apple: '/icons/icon-192x192.png',
   },
 };

proof-of-work/app/main/dashboard/page.tsx

@@ -28,18 +28,6 @@ export default async function DashboardPage() {
 
   return (
     <div className="min-h-screen bg-[#0A0A0A]">
-      {/* Header with greeting */}
-      <div className="px-4 py-6 sm:px-6 lg:px-8">
-        <div className="max-w-7xl mx-auto">
-          <h1 className="text-4xl font-bold text-white">
-            Welcome back, {user.name || "Trainer"}!
-          </h1>
-          <p className="text-zinc-400 mt-2">
-            Keep pushing your limits and achieving your goals.
-          </p>
-        </div>
-      </div>
-
       {/* Main content */}
       <div className="max-w-7xl mx-auto px-4 py-6 sm:px-6 lg:px-8">
         {/* Stats Cards */}

proof-of-work/app/main/navigation.tsx

@@ -5,7 +5,6 @@ import {
   LayoutDashboard,
   Dumbbell,
   ListChecks,
-  Upload,
   Settings,
   LogOut,
 } from 'lucide-react';
@@ -19,7 +18,6 @@ const navLinks = [
   { href: '/main/dashboard', label: 'Dashboard', icon: LayoutDashboard },
   { href: '/main/workouts', label: 'Workouts', icon: Dumbbell },
   { href: '/main/exercises', label: 'Exercises', icon: ListChecks },
-  { href: '/main/import', label: 'Import', icon: Upload },
   { href: '/main/settings', label: 'Settings', icon: Settings },
 ];
 
@@ -41,8 +39,7 @@ export default function Navigation({ userName }: NavigationProps) {
       {/* Desktop Sidebar */}
       <aside className="hidden md:flex fixed left-0 top-0 h-screen w-[var(--sidebar-width)] border-r border-zinc-800 bg-[#0A0A0A] flex-col">
         <div className="p-6 border-b border-zinc-800">
-          <h2 className="text-3xl font-display text-white tracking-wider">Workout</h2>
-          <p className="text-xs text-zinc-500 mt-1 uppercase tracking-widest font-sans">Planner</p>
+          <h2 className="text-3xl font-display text-white tracking-wider">Proof of Work</h2>
         </div>
 
         <nav className="flex-1 overflow-y-auto p-4 space-y-2">

proof-of-work/app/main/workouts/[id]/page.tsx

@@ -23,13 +23,26 @@ function buildSetSummary(set: {
   durationSeconds?: number | null;
   distance?: number | null;
   calories?: number | null;
+  customMetrics?: string | null;
 }) {
   const parts: string[] = [];
   if (set.weight) parts.push(`${set.weight} ${set.weightUnit === "kg" ? "kg" : "lbs"}`);
   if (set.reps) parts.push(`${set.reps} reps`);
-  if ((set as any).durationSeconds) parts.push(`${(set as any).durationSeconds}s`);
+  if ((set as any).durationSeconds) {
+    const minutes = (set as any).durationSeconds / 60;
+    const rounded = Math.round(minutes * 10) / 10;
+    parts.push(`${Number.isInteger(rounded) ? Math.trunc(rounded) : rounded} min`);
+  }
   if ((set as any).distance) parts.push(`${(set as any).distance} mi`);
   if ((set as any).calories) parts.push(`${(set as any).calories} cal`);
+  if ((set as any).customMetrics) {
+    try {
+      const custom = JSON.parse((set as any).customMetrics) as Record<string, string>;
+      for (const [k, v] of Object.entries(custom)) {
+        if (v) parts.push(`${k}: ${v}`);
+      }
+    } catch {}
+  }
   if (set.rpe) parts.push(`RPE ${set.rpe}`);
   if (set.notes) parts.push(set.notes);
   return parts.length > 0 ? parts.join(" · ") : "No data";

proof-of-work/app/main/workouts/new/page.tsx

@@ -32,6 +32,14 @@ export default async function NewWorkoutPage({
       const grouped: Record<string, EditWorkoutData["exercises"][number]> = {};
       for (const set of workout.setLogs) {
         const exId = set.exercise.id;
+        let customMetrics: Record<string, string> | undefined;
+        if ((set as any).customMetrics) {
+          try {
+            customMetrics = JSON.parse((set as any).customMetrics);
+          } catch {
+            customMetrics = undefined;
+          }
+        }
         if (!grouped[exId]) {
           grouped[exId] = {
             exercise: set.exercise,
@@ -43,6 +51,10 @@ export default async function NewWorkoutPage({
           reps: set.reps ?? undefined,
           weight: set.weight ?? undefined,
           rpe: set.rpe ?? undefined,
+          durationSeconds: set.durationSeconds ?? undefined,
+          distance: set.distance ?? undefined,
+          calories: set.calories ?? undefined,
+          customMetrics,
           notes: set.notes ?? undefined,
         });
       }

proof-of-work/app/main/workouts/page.tsx

@@ -13,6 +13,8 @@ export const metadata = {
   title: "Workout History",
   description: "View your workout history",
 };
+export const dynamic = "force-dynamic";
+export const revalidate = 0;
 
 export default async function WorkoutsPage({ searchParams }: PageProps) {
   const user = await getCurrentUser();

proof-of-work/components/exercises/AddExerciseForm.tsx

@@ -0,0 +1,401 @@
+"use client";
+
+import { useEffect, useMemo, useState } from "react";
+import { Exercise } from "@prisma/client";
+import { Loader2 } from "lucide-react";
+import {
+  deriveEquipmentOptions,
+  deriveMuscleGroupOptions,
+  deriveTrackingFieldOptions,
+  displayLabel,
+  normalizeValue,
+  Option,
+} from "@/lib/exerciseOptions";
+
+interface AddExerciseFormProps {
+  onExerciseAdded: (exercise: Exercise) => void;
+}
+
+export default function AddExerciseForm({ onExerciseAdded }: AddExerciseFormProps) {
+  const [loading, setLoading] = useState(false);
+  const [error, setError] = useState<string | null>(null);
+  const [libraryExercises, setLibraryExercises] = useState<Exercise[]>([]);
+
+  const [formData, setFormData] = useState({
+    name: "",
+    type: "barbell",
+    muscleGroups: [] as string[],
+    inputFields: ["sets", "reps", "weight"] as string[],
+    description: "",
+  });
+
+  const [addingType, setAddingType] = useState(false);
+  const [newTypeText, setNewTypeText] = useState("");
+  const [sessionTypes, setSessionTypes] = useState<Option[]>([]);
+
+  const [addingMuscle, setAddingMuscle] = useState(false);
+  const [newMuscleText, setNewMuscleText] = useState("");
+  const [sessionMuscles, setSessionMuscles] = useState<string[]>([]);
+
+  const [addingField, setAddingField] = useState(false);
+  const [newFieldText, setNewFieldText] = useState("");
+  const [sessionFields, setSessionFields] = useState<Option[]>([]);
+
+  useEffect(() => {
+    const fetchExercises = async () => {
+      try {
+        const response = await fetch("/api/exercises");
+        if (!response.ok) return;
+        const data = await response.json();
+        setLibraryExercises(data);
+      } catch (err) {
+        console.error("Failed to fetch exercise library:", err);
+      }
+    };
+    fetchExercises();
+  }, []);
+
+  const equipmentOptions = useMemo(() => {
+    const base = deriveEquipmentOptions(libraryExercises);
+    const merged = [...base];
+    for (const option of sessionTypes) {
+      if (!merged.some((item) => item.value === option.value)) {
+        merged.push(option);
+      }
+    }
+    return merged;
+  }, [libraryExercises, sessionTypes]);
+
+  const muscleOptions = useMemo(() => {
+    const base = deriveMuscleGroupOptions(libraryExercises);
+    const merged = [...base];
+    for (const muscle of sessionMuscles) {
+      if (!merged.includes(muscle)) {
+        merged.push(muscle);
+      }
+    }
+    return merged;
+  }, [libraryExercises, sessionMuscles]);
+
+  const trackingOptions = useMemo(() => {
+    const base = deriveTrackingFieldOptions(libraryExercises);
+    const merged = [...base];
+    for (const option of sessionFields) {
+      if (!merged.some((item) => item.value === option.value)) {
+        merged.push(option);
+      }
+    }
+    return merged;
+  }, [libraryExercises, sessionFields]);
+
+  const getDefaultFieldsForType = (type: string): string[] => {
+    if (type === "cardio") return ["sets", "duration", "distance", "calories", "notes"];
+    if (type === "bodyweight") return ["sets", "reps", "notes"];
+    return ["sets", "reps", "weight", "notes"];
+  };
+
+  const handleTypeChange = (type: string) => {
+    setFormData((prev) => ({
+      ...prev,
+      type,
+      inputFields: getDefaultFieldsForType(type),
+    }));
+  };
+
+  const handleMuscleGroupToggle = (group: string) => {
+    setFormData((prev) => ({
+      ...prev,
+      muscleGroups: prev.muscleGroups.includes(group)
+        ? prev.muscleGroups.filter((item) => item !== group)
+        : [...prev.muscleGroups, group],
+    }));
+  };
+
+  const handleInputFieldToggle = (field: string) => {
+    if (field === "sets") return;
+    setFormData((prev) => ({
+      ...prev,
+      inputFields: prev.inputFields.includes(field)
+        ? prev.inputFields.filter((item) => item !== field)
+        : [...prev.inputFields, field],
+    }));
+  };
+
+  const commitNewType = () => {
+    const value = normalizeValue(newTypeText);
+    if (!value) {
+      setAddingType(false);
+      setNewTypeText("");
+      return;
+    }
+    if (!equipmentOptions.some((option) => option.value === value)) {
+      setSessionTypes((prev) => [...prev, { value, label: displayLabel(value) }]);
+    }
+    handleTypeChange(value);
+    setAddingType(false);
+    setNewTypeText("");
+  };
+
+  const commitNewMuscle = () => {
+    const value = normalizeValue(newMuscleText);
+    if (!value) {
+      setAddingMuscle(false);
+      setNewMuscleText("");
+      return;
+    }
+    if (!muscleOptions.includes(value)) {
+      setSessionMuscles((prev) => [...prev, value]);
+    }
+    if (!formData.muscleGroups.includes(value)) {
+      setFormData((prev) => ({ ...prev, muscleGroups: [...prev.muscleGroups, value] }));
+    }
+    setAddingMuscle(false);
+    setNewMuscleText("");
+  };
+
+  const commitNewField = () => {
+    const value = normalizeValue(newFieldText);
+    if (!value || value === "sets") {
+      setAddingField(false);
+      setNewFieldText("");
+      return;
+    }
+    if (!trackingOptions.some((option) => option.value === value)) {
+      setSessionFields((prev) => [...prev, { value, label: displayLabel(value) }]);
+    }
+    if (!formData.inputFields.includes(value)) {
+      setFormData((prev) => ({ ...prev, inputFields: [...prev.inputFields, value] }));
+    }
+    setAddingField(false);
+    setNewFieldText("");
+  };
+
+  const handleSubmit = async (e: React.FormEvent) => {
+    e.preventDefault();
+    setError(null);
+    setLoading(true);
+
+    try {
+      const response = await fetch("/api/exercises", {
+        method: "POST",
+        headers: { "Content-Type": "application/json" },
+        body: JSON.stringify({
+          name: formData.name,
+          type: formData.type,
+          muscleGroups: formData.muscleGroups,
+          inputFields: formData.inputFields,
+          description: formData.description || undefined,
+        }),
+      });
+
+      if (!response.ok) {
+        const data = await response.json();
+        throw new Error(data.error || "Failed to add exercise");
+      }
+
+      const exercise = await response.json();
+      onExerciseAdded(exercise);
+      setLibraryExercises((prev) => [...prev, exercise]);
+
+      setFormData({
+        name: "",
+        type: "barbell",
+        muscleGroups: [],
+        inputFields: ["sets", "reps", "weight"],
+        description: "",
+      });
+      setSessionTypes([]);
+      setSessionMuscles([]);
+      setSessionFields([]);
+    } catch (err) {
+      setError(err instanceof Error ? err.message : "An error occurred");
+    } finally {
+      setLoading(false);
+    }
+  };
+
+  return (
+    <form onSubmit={handleSubmit} className="space-y-5">
+      {error && (
+        <div className="bg-red-900/50 border border-red-800 rounded-lg p-3 text-red-400 text-sm">
+          {error}
+        </div>
+      )}
+
+      <div>
+        <label className="block text-xs font-medium text-zinc-400 uppercase tracking-wider mb-2">
+          Exercise Name
+        </label>
+        <input
+          type="text"
+          required
+          value={formData.name}
+          onChange={(e) => setFormData((prev) => ({ ...prev, name: e.target.value }))}
+          className="w-full px-4 py-3 bg-zinc-800 border border-zinc-700 rounded-lg text-white placeholder:text-zinc-500 focus:outline-none focus:ring-2 focus:ring-white/20"
+          placeholder="e.g., Barbell Bench Press"
+        />
+      </div>
+
+      <div>
+        <label className="block text-xs font-medium text-zinc-400 uppercase tracking-wider mb-2">
+          Equipment
+        </label>
+        <div className="flex flex-wrap gap-2">
+          {equipmentOptions.map((option) => (
+            <button
+              key={option.value}
+              type="button"
+              onClick={() => handleTypeChange(option.value)}
+              className={`px-3 py-1.5 rounded-lg text-sm font-medium transition ${
+                formData.type === option.value
+                  ? "bg-white text-black"
+                  : "bg-zinc-800 text-zinc-400 hover:text-white"
+              }`}
+            >
+              {option.label}
+            </button>
+          ))}
+          {addingType ? (
+            <input
+              autoFocus
+              value={newTypeText}
+              onChange={(e) => setNewTypeText(e.target.value)}
+              onBlur={commitNewType}
+              onKeyDown={(e) => {
+                if (e.key === "Enter") {
+                  e.preventDefault();
+                  commitNewType();
+                }
+              }}
+              placeholder="New"
+              className="w-20 px-2 py-1.5 rounded-lg text-sm bg-zinc-800 border border-zinc-600 text-white"
+            />
+          ) : (
+            <button
+              type="button"
+              onClick={() => setAddingType(true)}
+              className="px-2.5 py-1.5 rounded-lg text-sm font-medium bg-zinc-800 text-zinc-500 hover:text-white border border-dashed border-zinc-600 transition"
+            >
+              +
+            </button>
+          )}
+        </div>
+      </div>
+
+      <div>
+        <label className="block text-xs font-medium text-zinc-400 uppercase tracking-wider mb-1">
+          Tracked Fields
+        </label>
+        <p className="text-xs text-zinc-600 mb-2">What data do you log for this exercise?</p>
+        <div className="flex flex-wrap gap-2">
+          {trackingOptions.map((field) => (
+            <button
+              key={field.value}
+              type="button"
+              onClick={() => handleInputFieldToggle(field.value)}
+              className={`px-3 py-1.5 rounded-lg text-sm font-medium transition ${
+                formData.inputFields.includes(field.value)
+                  ? "bg-white text-black"
+                  : "bg-zinc-800 text-zinc-400 hover:text-white"
+              }`}
+            >
+              {field.label}
+            </button>
+          ))}
+          {addingField ? (
+            <input
+              autoFocus
+              value={newFieldText}
+              onChange={(e) => setNewFieldText(e.target.value)}
+              onBlur={commitNewField}
+              onKeyDown={(e) => {
+                if (e.key === "Enter") {
+                  e.preventDefault();
+                  commitNewField();
+                }
+              }}
+              placeholder="New"
+              className="w-20 px-2 py-1.5 rounded-lg text-sm bg-zinc-800 border border-zinc-600 text-white"
+            />
+          ) : (
+            <button
+              type="button"
+              onClick={() => setAddingField(true)}
+              className="px-2.5 py-1.5 rounded-lg text-sm font-medium bg-zinc-800 text-zinc-500 hover:text-white border border-dashed border-zinc-600 transition"
+            >
+              +
+            </button>
+          )}
+        </div>
+      </div>
+
+      <div>
+        <label className="block text-xs font-medium text-zinc-400 uppercase tracking-wider mb-2">
+          Muscle Groups
+        </label>
+        <div className="flex flex-wrap gap-2">
+          {muscleOptions.map((group) => (
+            <button
+              key={group}
+              type="button"
+              onClick={() => handleMuscleGroupToggle(group)}
+              className={`px-3 py-1.5 rounded-lg text-sm font-medium transition ${
+                formData.muscleGroups.includes(group)
+                  ? "bg-white text-black"
+                  : "bg-zinc-800 text-zinc-400 hover:text-white"
+              }`}
+            >
+              {displayLabel(group)}
+            </button>
+          ))}
+          {addingMuscle ? (
+            <input
+              autoFocus
+              value={newMuscleText}
+              onChange={(e) => setNewMuscleText(e.target.value)}
+              onBlur={commitNewMuscle}
+              onKeyDown={(e) => {
+                if (e.key === "Enter") {
+                  e.preventDefault();
+                  commitNewMuscle();
+                }
+              }}
+              placeholder="New"
+              className="w-20 px-2 py-1.5 rounded-lg text-sm bg-zinc-800 border border-zinc-600 text-white"
+            />
+          ) : (
+            <button
+              type="button"
+              onClick={() => setAddingMuscle(true)}
+              className="px-2.5 py-1.5 rounded-lg text-sm font-medium bg-zinc-800 text-zinc-500 hover:text-white border border-dashed border-zinc-600 transition"
+            >
+              +
+            </button>
+          )}
+        </div>
+      </div>
+
+      <div>
+        <label className="block text-xs font-medium text-zinc-400 uppercase tracking-wider mb-2">
+          Description (optional)
+        </label>
+        <textarea
+          value={formData.description}
+          onChange={(e) => setFormData((prev) => ({ ...prev, description: e.target.value }))}
+          className="w-full px-4 py-3 bg-zinc-800 border border-zinc-700 rounded-lg text-white placeholder:text-zinc-500 focus:outline-none focus:ring-2 focus:ring-white/20 resize-none"
+          placeholder="Notes about form, tips, or variations..."
+          rows={2}
+        />
+      </div>
+
+      <button
+        type="submit"
+        disabled={loading || !formData.name}
+        className="w-full bg-white hover:bg-zinc-200 disabled:bg-zinc-700 disabled:text-zinc-500 text-black font-bold py-3 px-4 rounded-lg transition flex items-center justify-center gap-2"
+      >
+        {loading && <Loader2 className="w-4 h-4 animate-spin" />}
+        {loading ? "Adding..." : "Add Exercise"}
+      </button>
+    </form>
+  );
+}

proof-of-work/components/settings/SettingsForm.tsx

@@ -2,7 +2,16 @@
 
 import { useState, useEffect, useRef } from "react";
 import { User } from "@prisma/client";
-import { Loader2, Eye, EyeOff, Upload, AlertTriangle, CheckCircle2 } from "lucide-react";
+import {
+  Loader2,
+  Eye,
+  EyeOff,
+  Upload,
+  Download,
+  AlertTriangle,
+  CheckCircle2,
+} from "lucide-react";
+import Link from "next/link";
 
 interface UserPreferences {
   theme: string;
@@ -266,11 +275,145 @@ export default function SettingsForm({ user }: { user: User }) {
       </button>
 
       {/* Database Import Section */}
+      <DatabaseExport />
+      <WorkoutCsvImportShortcut />
       <DatabaseImport />
     </form>
   );
 }
 
+// ---------- Database Export Component ----------
+function DatabaseExport() {
+  const [exportingDb, setExportingDb] = useState(false);
+  const [exportingCsv, setExportingCsv] = useState(false);
+  const [exportError, setExportError] = useState<string | null>(null);
+
+  const triggerDownload = async (
+    endpoint: string,
+    fallbackName: string,
+    setLoading: (v: boolean) => void
+  ) => {
+    setLoading(true);
+    setExportError(null);
+
+    try {
+      const response = await fetch(endpoint, {
+        method: "GET",
+      });
+
+      if (!response.ok) {
+        const maybeJson = await response.json().catch(() => null);
+        throw new Error(maybeJson?.error || "Export failed");
+      }
+
+      const disposition = response.headers.get("content-disposition") || "";
+      const match = disposition.match(/filename="([^"]+)"/i);
+      const fileName = match?.[1] || fallbackName;
+
+      const blob = await response.blob();
+      const url = window.URL.createObjectURL(blob);
+      const anchor = document.createElement("a");
+      anchor.href = url;
+      anchor.download = fileName;
+      document.body.appendChild(anchor);
+      anchor.click();
+      anchor.remove();
+      window.URL.revokeObjectURL(url);
+    } catch (err) {
+      setExportError(err instanceof Error ? err.message : "Export failed");
+    } finally {
+      setLoading(false);
+    }
+  };
+
+  return (
+    <div className="bg-zinc-900 border border-zinc-800 rounded-lg p-6">
+      <h2 className="text-lg font-bold text-white mb-1">Export Backups</h2>
+      <p className="text-sm text-zinc-500 mb-4">
+        Download a full database backup or a CSV export of workout logs.
+      </p>
+
+      {exportError && (
+        <div className="bg-red-900/30 border border-red-800 rounded-lg p-3 mb-4 flex items-start gap-2">
+          <AlertTriangle className="w-4 h-4 text-red-400 flex-shrink-0 mt-0.5" />
+          <span className="text-sm text-red-400">{exportError}</span>
+        </div>
+      )}
+
+      <div className="grid grid-cols-1 sm:grid-cols-2 gap-3">
+        <button
+          type="button"
+          onClick={() =>
+            triggerDownload(
+              "/api/settings/export-db",
+              "proof-of-work-backup.db",
+              setExportingDb
+            )
+          }
+          disabled={exportingDb || exportingCsv}
+          className="py-3 border border-zinc-700 rounded-lg text-zinc-300 text-sm font-medium hover:text-white hover:border-zinc-500 disabled:opacity-50 transition flex items-center justify-center gap-2"
+        >
+          {exportingDb ? (
+            <>
+              <Loader2 className="w-4 h-4 animate-spin" />
+              Exporting DB...
+            </>
+          ) : (
+            <>
+              <Download className="w-4 h-4" />
+              Export SQLite (.db)
+            </>
+          )}
+        </button>
+
+        <button
+          type="button"
+          onClick={() =>
+            triggerDownload(
+              "/api/settings/export-csv",
+              "proof-of-work-export.csv",
+              setExportingCsv
+            )
+          }
+          disabled={exportingDb || exportingCsv}
+          className="py-3 border border-zinc-700 rounded-lg text-zinc-300 text-sm font-medium hover:text-white hover:border-zinc-500 disabled:opacity-50 transition flex items-center justify-center gap-2"
+        >
+          {exportingCsv ? (
+            <>
+              <Loader2 className="w-4 h-4 animate-spin" />
+              Exporting CSV...
+            </>
+          ) : (
+            <>
+              <Download className="w-4 h-4" />
+              Export Workout CSV
+            </>
+          )}
+        </button>
+      </div>
+    </div>
+  );
+}
+
+// ---------- CSV Import Shortcut ----------
+function WorkoutCsvImportShortcut() {
+  return (
+    <div className="bg-zinc-900 border border-zinc-800 rounded-lg p-6">
+      <h2 className="text-lg font-bold text-white mb-1">Import Workouts (CSV)</h2>
+      <p className="text-sm text-zinc-500 mb-4">
+        One-time migration tool for importing older workout history from CSV.
+      </p>
+      <Link
+        href="/main/import"
+        className="w-full inline-flex items-center justify-center gap-2 py-3 border border-zinc-700 rounded-lg text-zinc-300 text-sm font-medium hover:text-white hover:border-zinc-500 transition"
+      >
+        <Upload className="w-4 h-4" />
+        Open CSV Import Tool
+      </Link>
+    </div>
+  );
+}
+
 // ---------- Database Import Component ----------
 function DatabaseImport() {
   const fileInputRef = useRef<HTMLInputElement>(null);

proof-of-work/components/workouts/SetRow.tsx

@@ -3,7 +3,15 @@
 import { Trash2, Check, Pencil, CornerDownLeft } from "lucide-react";
 import { useState, useCallback } from "react";
 
-export type InputField = "sets" | "reps" | "weight" | "duration" | "distance" | "calories" | "notes";
+export type InputField =
+  | "sets"
+  | "reps"
+  | "weight"
+  | "duration"
+  | "distance"
+  | "calories"
+  | "notes"
+  | string;
 
 export interface SetRowProps {
   setNumber: number;
@@ -16,6 +24,7 @@ export interface SetRowProps {
   initialDuration?: number;
   initialDistance?: number;
   initialCalories?: number;
+  initialCustomMetrics?: Record<string, string>;
   initialLocked?: boolean;
   autoFocus?: boolean;
   onUpdate: (data: {
@@ -26,6 +35,7 @@ export interface SetRowProps {
     durationSeconds?: number;
     distance?: number;
     calories?: number;
+    customMetrics?: Record<string, string>;
   }) => void;
   onConfirm?: () => void;
   onNextSet?: (currentValues: {
@@ -51,6 +61,7 @@ export default function SetRow({
   initialDuration,
   initialDistance,
   initialCalories,
+  initialCustomMetrics,
   initialLocked = false,
   autoFocus = false,
   onUpdate,
@@ -58,13 +69,30 @@ export default function SetRow({
   onNextSet,
   onDelete,
 }: SetRowProps) {
+  const secondsToMinuteString = (seconds?: number) => {
+    if (seconds === undefined || seconds === null) return "";
+    const minutes = seconds / 60;
+    const rounded = Math.round(minutes * 10) / 10;
+    return Number.isInteger(rounded) ? String(Math.trunc(rounded)) : String(rounded);
+  };
+
+  const minuteStringToSeconds = (minutes: string) => {
+    if (!minutes) return undefined;
+    const parsed = parseFloat(minutes);
+    if (!Number.isFinite(parsed) || parsed <= 0) return undefined;
+    return Math.round(parsed * 60);
+  };
+
   const [reps, setReps] = useState(initialReps?.toString() || "");
   const [weight, setWeight] = useState(initialWeight?.toString() || "");
   const [rpe, setRpe] = useState(initialRpe?.toString() || "");
   const [notes, setNotes] = useState(initialNotes || "");
-  const [duration, setDuration] = useState(initialDuration?.toString() || "");
+  const [duration, setDuration] = useState(secondsToMinuteString(initialDuration));
   const [distance, setDistance] = useState(initialDistance?.toString() || "");
   const [calories, setCalories] = useState(initialCalories?.toString() || "");
+  const [customValues, setCustomValues] = useState<Record<string, string>>(
+    initialCustomMetrics || {}
+  );
   const [showNotes, setShowNotes] = useState(!!initialNotes);
   const [locked, setLocked] = useState(initialLocked);
 
@@ -74,6 +102,18 @@ export default function SetRow({
   const showDistance = inputFields.includes("distance");
   const showCalories = inputFields.includes("calories");
   const showNotesField = inputFields.includes("notes");
+  const customFields = inputFields.filter(
+    (f) =>
+      ![
+        "sets",
+        "reps",
+        "weight",
+        "duration",
+        "distance",
+        "calories",
+        "notes",
+      ].includes(f)
+  );
 
   const emitUpdate = useCallback(
     (overrides: {
@@ -84,6 +124,7 @@ export default function SetRow({
       duration?: string;
       distance?: string;
       calories?: string;
+      customMetrics?: Record<string, string>;
     }) => {
       const r = overrides.reps ?? reps;
       const w = overrides.weight ?? weight;
@@ -92,18 +133,26 @@ export default function SetRow({
       const dur = overrides.duration ?? duration;
       const dist = overrides.distance ?? distance;
       const cal = overrides.calories ?? calories;
+      const cm = overrides.customMetrics ?? customValues;
+      const cleanedCustomMetrics = Object.fromEntries(
+        Object.entries(cm).filter(([, value]) => value !== "")
+      );
 
       onUpdate({
         reps: r ? parseInt(r) : undefined,
         weight: w ? parseFloat(w) : undefined,
         rpe: p ? parseInt(p) : undefined,
         notes: n || undefined,
-        durationSeconds: dur ? parseInt(dur) : undefined,
+        durationSeconds: minuteStringToSeconds(dur),
         distance: dist ? parseFloat(dist) : undefined,
         calories: cal ? parseInt(cal) : undefined,
+        customMetrics:
+          Object.keys(cleanedCustomMetrics).length > 0
+            ? cleanedCustomMetrics
+            : undefined,
       });
     },
-    [reps, weight, rpe, notes, duration, distance, calories, onUpdate]
+    [reps, weight, rpe, notes, duration, distance, calories, customValues, onUpdate]
   );
 
   const handleConfirm = () => {
@@ -134,9 +183,13 @@ export default function SetRow({
     const parts: string[] = [];
     if (showWeight && weight) parts.push(`${weight} ${weightUnit}`);
     if (showReps && reps) parts.push(`${reps} reps`);
-    if (showDuration && duration) parts.push(`${duration}s`);
+    if (showDuration && duration) parts.push(`${duration} min`);
     if (showDistance && distance) parts.push(`${distance} mi`);
     if (showCalories && calories) parts.push(`${calories} cal`);
+    for (const field of customFields) {
+      const value = customValues[field];
+      if (value) parts.push(`${field}: ${value}`);
+    }
     if (rpe) parts.push(`RPE ${rpe}`);
     if (showNotesField && notes) parts.push(notes);
     return parts.length > 0 ? parts.join(" · ") : "No data";
@@ -243,10 +296,11 @@ export default function SetRow({
         {showDuration && (
           <div className="flex-1 min-w-[55px]">
             <label className="block text-[10px] font-medium text-zinc-500 mb-0.5">
-              Time (s)
+              Time (min)
             </label>
             <input
               type="number"
+              step="0.1"
               autoFocus={autoFocus && firstField === "duration"}
               value={duration}
               onChange={(e) => {
@@ -359,6 +413,33 @@ export default function SetRow({
         </button>
       </div>
 
+      {/* Dynamic custom metrics configured on the exercise (e.g., watts) */}
+      {customFields.length > 0 && (
+        <div className="ml-8 grid grid-cols-2 gap-1.5">
+          {customFields.map((field) => (
+            <div key={field}>
+              <label className="block text-[10px] font-medium text-zinc-500 mb-0.5">
+                {field.charAt(0).toUpperCase() + field.slice(1)}
+              </label>
+              <input
+                type="text"
+                value={customValues[field] || ""}
+                onChange={(e) => {
+                  const val = e.target.value;
+                  setCustomValues((prev) => {
+                    const next = { ...prev, [field]: val };
+                    emitUpdate({ customMetrics: next });
+                    return next;
+                  });
+                }}
+                placeholder="-"
+                className="w-full px-2 py-1.5 border border-zinc-700 rounded-md text-sm bg-zinc-800 text-white focus:outline-none focus:ring-2 focus:ring-white/20 placeholder:text-zinc-600"
+              />
+            </div>
+          ))}
+        </div>
+      )}
+
       {/* Notes — always visible when configured as input field */}
       {showNotesField && (
         <div className="ml-8">

proof-of-work/components/workouts/WorkoutForm.tsx

@@ -67,7 +67,7 @@ function ExerciseHistoryPopup({
         <p className="text-xs text-zinc-500 text-center py-4">No history yet</p>
       ) : (
         <div className="divide-y divide-zinc-800/50">
-          {history.slice(0, 10).map((entry) => {
+          {history.slice(0, 50).map((entry) => {
             const d = new Date(entry.workout.date);
             const dateStr = d.toLocaleDateString("en-US", { month: "short", day: "numeric", year: "numeric" });
             const summary = formatSetsSummary(entry.sets);
@@ -107,6 +107,10 @@ interface ExerciseWithSets {
     reps?: number;
     weight?: number;
     rpe?: number;
+    durationSeconds?: number;
+    distance?: number;
+    calories?: number;
+    customMetrics?: Record<string, string>;
     notes?: string;
     forceEdit?: boolean; // When true, start in edit mode even if data is pre-filled
   }>;
@@ -127,6 +131,10 @@ export interface EditWorkoutData {
       reps?: number;
       weight?: number;
       rpe?: number;
+      durationSeconds?: number;
+      distance?: number;
+      calories?: number;
+      customMetrics?: Record<string, string>;
       notes?: string;
     }>;
   }>;
@@ -173,6 +181,7 @@ export default function WorkoutForm({
   const [autoSaving, setAutoSaving] = useState(false);
   const [showSavedFlash, setShowSavedFlash] = useState(false);
   const savingRef = useRef(false);
+  const pendingAutoSaveRef = useRef(false);
   const savedFlashTimer = useRef<NodeJS.Timeout | null>(null);
 
   // Flash "Saved ✓" briefly after each successful save
@@ -208,6 +217,11 @@ export default function WorkoutForm({
             weight: s.weight,
             weightUnit: (e.exercise as any).defaultWeightUnit || "lbs",
             rpe: s.rpe,
+            durationSeconds: s.durationSeconds,
+            distance: s.distance,
+            distanceUnit: s.distance !== undefined ? "mi" : undefined,
+            calories: s.calories,
+            customMetrics: s.customMetrics,
             notes: s.notes,
           }))
         ),
@@ -219,7 +233,11 @@ export default function WorkoutForm({
   // ---------- Auto-save: create or update ----------
   const autoSave = useCallback(
     async (overrideExercises?: ExerciseWithSets[]) => {
-      if (savingRef.current) return;
+      if (savingRef.current) {
+        // Don't drop updates while a save is in-flight; queue one follow-up save.
+        pendingAutoSaveRef.current = true;
+        return;
+      }
       savingRef.current = true;
       setAutoSaving(true);
 
@@ -264,6 +282,12 @@ export default function WorkoutForm({
       } finally {
         savingRef.current = false;
         setAutoSaving(false);
+        if (pendingAutoSaveRef.current) {
+          pendingAutoSaveRef.current = false;
+          setTimeout(() => {
+            void autoSave();
+          }, 0);
+        }
       }
     },
     [buildPayload, savedWorkoutId, triggerSavedFlash]
@@ -351,7 +375,16 @@ export default function WorkoutForm({
   const handleUpdateSet = (
     exerciseId: string,
     setNumber: number,
-    data: { reps?: number; weight?: number; rpe?: number; notes?: string }
+    data: {
+      reps?: number;
+      weight?: number;
+      rpe?: number;
+      notes?: string;
+      durationSeconds?: number;
+      distance?: number;
+      calories?: number;
+      customMetrics?: Record<string, string>;
+    }
   ) => {
     setAddedExercises((prev) =>
       prev.map((e) => {
@@ -456,6 +489,7 @@ export default function WorkoutForm({
       }
       // Prevent auto-saves from starting while we do the final save
       savingRef.current = true;
+      pendingAutoSaveRef.current = false;
 
       const payload = buildPayload();
 
@@ -696,9 +730,33 @@ export default function WorkoutForm({
                           initialReps={set.reps}
                           initialWeight={set.weight}
                           initialRpe={set.rpe}
+                          initialDuration={set.durationSeconds}
+                          initialDistance={set.distance}
+                          initialCalories={set.calories}
+                          initialCustomMetrics={set.customMetrics}
                           initialNotes={set.notes}
-                          initialLocked={set.forceEdit ? false : !!(set.reps || set.weight)}
-                          autoFocus={set.forceEdit || (idx === item.sets.length - 1 && !set.reps && !set.weight)}
+                          initialLocked={
+                            set.forceEdit
+                              ? false
+                              : !!(
+                                  set.reps ||
+                                  set.weight ||
+                                  set.durationSeconds ||
+                                  set.distance ||
+                                  set.calories ||
+                                  (set.customMetrics &&
+                                    Object.values(set.customMetrics).some((v) => v))
+                                )
+                          }
+                          autoFocus={
+                            set.forceEdit ||
+                            (idx === item.sets.length - 1 &&
+                              !set.reps &&
+                              !set.weight &&
+                              !set.durationSeconds &&
+                              !set.distance &&
+                              !set.calories)
+                          }
                           onUpdate={(data) =>
                             handleUpdateSet(
                               item.exercise.id,

proof-of-work/docs/FILE_REFERENCE.md

@@ -2,7 +2,7 @@
 
 _Last updated: February 18, 2026_
 
-## Project Root (`workout-planner/`)
+## Project Root (`proof-of-work/`)
 
 | File | Purpose |
 |------|---------|
@@ -166,7 +166,7 @@ All pages under `/main/` require authentication (enforced by middleware).
 
 | File | Purpose |
 |------|---------|
-| `import-data/workout-log-feb2026.csv` | Parsed handwritten workout logs (Jan–Feb 2026, ~362 rows). Format: `date,exercise,weight,reps,notes`. More pages to be added. |
+| `import-data/proof-of-work-feb2026.csv` | Parsed handwritten workout logs (Jan–Feb 2026, ~362 rows). Format: `date,exercise,weight,reps,notes`. More pages to be added. |
 
 ## `docs/` — Project Documentation
 

proof-of-work/docs/PROJECT_OVERVIEW.md

@@ -129,5 +129,5 @@ Database lives at `prisma/data/app.db`. Environment variables in `.env` / `.env.
 
 - The actual database file is `prisma/data/app.db`, NOT `prisma/dev.db` (which exists but is empty/stale).
 - SQLite on some mounted filesystems (Docker volumes, network mounts) can have journal mode issues. If you get "disk I/O error", try copying the DB locally, modifying with `PRAGMA journal_mode=OFF`, then copying back.
-- The import CSV file at `import-data/workout-log-feb2026.csv` contains parsed data from handwritten logs covering January-February 2026. More pages will be added over time.
+- The import CSV file at `import-data/proof-of-work-feb2026.csv` contains parsed data from handwritten logs covering January-February 2026. More pages will be added over time.
 - Exercise name mapping in the import parser (`NAME_MAP` in `app/api/import/parse/route.ts`) should be updated as new shorthand names are encountered in CSV data.

proof-of-work/import-data/workout-log-feb2026.csv

@@ -0,0 +1,473 @@
+date,exercise,setNumber,reps,weight,weightUnit,durationMinutes,distance,distanceUnit,setCalories,rpe,notes,customMetricsJson
+1/2/2026,Face Pulls,1,10,68,lbs,,,,,,,
+1/2/2026,Rear delt,1,10,16,lbs,,,,,,,
+1/2/2026,EQ Bar Incline Bench,1,13,16,kg,,,,,,16kg KB each side,
+1/2/2026,EQ Bar Incline Bench,2,10,21,lbs,,,,,,16kg KB + 5lb each side,
+1/2/2026,EQ Bar Incline Bench,3,10,26,lbs,,,,,,16kg KB + 10lb each side,
+1/2/2026,EQ Bar Incline Bench,4,12,26,lbs,,,,,,16kg KB + 10lb each side,
+1/2/2026,EQ Bar Incline Bench,5,10,31,lbs,,,,,,16kg KB + 15lb each side,
+1/2/2026,Chinup,1,10,,lbs,,,,,,,
+1/2/2026,Chinup,2,7,,lbs,,,,,,,
+1/2/2026,Chinup,3,7,,lbs,,,,,,,
+1/2/2026,Chinup,4,5,,lbs,,,,,,slow negatives,
+1/2/2026,Chinup,5,5,,lbs,,,,,,slow negatives,
+1/2/2026,Alternating Step Cable Cross,1,16,44,lbs,,,,,,,
+1/2/2026,Alternating Step Cable Cross,2,16,44,lbs,,,,,,,
+1/2/2026,Alternating Step Cable Cross,3,16,44,lbs,,,,,,,
+1/2/2026,Tuck Inversion,1,2,,lbs,,,,,,vest,
+1/2/2026,Tuck Inversion,2,2,,lbs,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,1,7,,lbs,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,2,7,,lbs,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,3,7,,lbs,,,,,,vest,
+1/2/2026,Ring Dip,1,3,,lbs,,,,,,,
+1/2/2026,Ring Dip,2,3,,lbs,,,,,,,
+1/2/2026,Ring Dip,3,3,,lbs,,,,,,,
+1/2/2026,Overhead Tricep Extension,1,13,44,lbs,,,,,,,
+1/2/2026,Overhead Tricep Extension,2,13,44,lbs,,,,,,,
+1/2/2026,Overhead Tricep Extension,3,13,44,lbs,,,,,,,
+1/2/2026,Barbell Curl,1,17,45,lbs,,,,,,bar only,
+1/2/2026,Barbell Curl,2,17,45,lbs,,,,,,bar only,
+1/2/2026,Barbell Curl,3,17,45,lbs,,,,,,bar only,
+1/2/2026,Band Pushup,1,7,,lbs,,,,,,black/gray band,
+1/2/2026,Band Pushup,2,7,,lbs,,,,,,black/gray band,
+1/2/2026,Band Pushup,3,7,,lbs,,,,,,black/gray band,
+1/3/2026,TGU,1,1,36,kg,,,,,,,
+1/3/2026,TGU,2,1,40,kg,,,,,,,
+1/3/2026,TGU,3,1,44,kg,,,,,,,
+1/3/2026,TGU,4,1,48,kg,,,,,,,
+1/3/2026,TGU,5,1,48,kg,,,,,,,
+1/3/2026,TGU,6,1,48,kg,,,,,,,
+1/3/2026,Deadlift,1,5,185,lbs,,,,,,,
+1/3/2026,Deadlift,2,5,225,lbs,,,,,,,
+1/3/2026,Deadlift,3,5,275,lbs,,,,,,,
+1/3/2026,Deadlift,4,5,275,lbs,,,,,,,
+1/3/2026,Deadlift,5,5,275,lbs,,,,,,,
+1/3/2026,Deadlift,6,6,275,lbs,,,,,,,
+1/3/2026,Assault Bike,1,,,lbs,,,,72,,10/20 intervals,
+1/4/2026,Assault Bike,1,,,lbs,5,,,,,target zone 4 cardio,
+1/4/2026,SkiErg,1,,,lbs,5,,,,,target zone 4 cardio,
+1/4/2026,Jump Rope,1,,,lbs,5,,,,,target zone 4 cardio,
+1/4/2026,KB Swing,1,5,24,kg,,,,,,single arm every 60 sec / arm every 45 sec - 5 min,
+1/4/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+1/6/2026,Squat,1,7,135,lbs,,,,,,,
+1/6/2026,Squat,2,7,165,lbs,,,,,,,
+1/6/2026,Squat,3,7,165,lbs,,,,,,chains - 207 total,
+1/6/2026,Squat,4,7,165,lbs,,,,,,chains - 207 total,
+1/6/2026,Squat,5,7,165,lbs,,,,,,chains - 207 total,
+1/6/2026,Bulgarian Split Squat,1,10,30,lbs,,,,,,,
+1/6/2026,Bulgarian Split Squat,2,10,30,lbs,,,,,,,
+1/6/2026,Bulgarian Split Squat,3,10,30,lbs,,,,,,,
+1/6/2026,Hip Flexor,1,10,12,kg,,,,,,,
+1/6/2026,Hip Flexor,2,10,12,kg,,,,,,,
+1/6/2026,Hip Flexor,3,10,12,kg,,,,,,,
+1/6/2026,Kettlebell Leg Extension,1,10,12,kg,,,,,,,
+1/6/2026,Kettlebell Leg Extension,2,10,12,kg,,,,,,,
+1/6/2026,Kettlebell Leg Extension,3,10,12,kg,,,,,,,
+1/6/2026,Adductor Bench,1,10,,lbs,,,,,,,
+1/6/2026,Adductor Bench,2,10,,lbs,,,,,,,
+1/6/2026,Adductor Bench,3,10,,lbs,,,,,,,
+1/6/2026,Glute Bridge,1,13,135,lbs,,,,,,,
+1/6/2026,Glute Bridge,2,13,135,lbs,,,,,,,
+1/6/2026,Glute Bridge,3,13,135,lbs,,,,,,,
+1/7/2026,Face Pulls,1,10,68,lbs,,,,,,,
+1/7/2026,Rear delt,1,8,16,lbs,,,,,,,
+1/7/2026,EQ Bar Incline Bench,1,10,16,kg,,,,,,16kg KB each side,
+1/7/2026,EQ Bar Incline Bench,2,10,26,lbs,,,,,,16kg KB + 10lb each side,
+1/7/2026,EQ Bar Incline Bench,3,10,26,lbs,,,,,,16kg KB + 10lb each side,
+1/7/2026,EQ Bar Incline Bench,4,13,31,lbs,,,,,,16kg KB + 15lb each side,
+1/7/2026,EQ Bar Incline Bench,5,9,31,lbs,,,,,,16kg KB + 15lb each side,
+1/7/2026,EQ Bar Incline Bench,6,8,31,lbs,,,,,,16kg KB + 15lb each side,
+1/7/2026,Chinup,1,8,,lbs,,,,,,,
+1/7/2026,Chinup,2,6,,lbs,,,,,,,
+1/7/2026,Chinup,3,6,,lbs,,,,,,,
+1/7/2026,Chinup,4,6,,lbs,,,,,,,
+1/7/2026,Alternating Step Cable Cross,1,16,44,lbs,,,,,,,
+1/7/2026,Alternating Step Cable Cross,2,16,44,lbs,,,,,,,
+1/7/2026,Alternating Step Cable Cross,3,16,44,lbs,,,,,,,
+1/7/2026,Tuck Inversion,1,2,,lbs,,,,,,vest,
+1/7/2026,Tuck Inversion,2,2,,lbs,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,1,7,,lbs,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,2,7,,lbs,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,3,7,,lbs,,,,,,vest,
+1/7/2026,Ring Dip,1,7,,lbs,,,,,,,
+1/7/2026,Ring Dip,2,7,,lbs,,,,,,,
+1/10/2026,Deadlift,1,5,185,lbs,,,,,,,
+1/10/2026,Deadlift,2,5,225,lbs,,,,,,,
+1/10/2026,Deadlift,3,5,275,lbs,,,,,,,
+1/10/2026,Deadlift,4,4,295,lbs,,,,,,,
+1/10/2026,Deadlift,5,5,295,lbs,,,,,,,
+1/10/2026,TGU,1,1,44,kg,,,,,,,
+1/10/2026,TGU,2,1,48,kg,,,,,,,
+1/10/2026,TGU,3,1,48,kg,,,,,,,
+1/10/2026,Ring row,1,10,,lbs,,,,,,,
+1/10/2026,Ring row,2,7,,lbs,,,,,,,
+1/10/2026,Ring row,3,6,,lbs,,,,,,,
+1/10/2026,Glute Bridge,1,13,135,lbs,,,,,,,
+1/10/2026,Glute Bridge,2,13,135,lbs,,,,,,,
+1/10/2026,Glute Bridge,3,13,135,lbs,,,,,,,
+1/10/2026,Fire Hydrant,1,17,,lbs,,,,,,blue band,
+1/10/2026,Fire Hydrant,2,13,,lbs,,,,,,blue band,
+1/10/2026,Fire Hydrant,3,17,,lbs,,,,,,blue band,
+1/10/2026,Glute ham developer,1,7,,lbs,,,,,,"pad on floor, gray band",
+1/10/2026,Glute ham developer,2,4,,lbs,,,,,,"pad on floor, gray band",
+1/10/2026,Glute ham developer,3,7,,lbs,,,,,,"pad on floor, gray band",
+1/10/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+1/12/2026,Barbell step back lunge,1,10,75,lbs,,,,,,,
+1/12/2026,Barbell step back lunge,2,10,95,lbs,,,,,,,
+1/12/2026,Barbell step back lunge,3,10,115,lbs,,,,,,,
+1/12/2026,Bench Step Up,1,10,16,kg,,,,,,quad band black,
+1/12/2026,Bench Step Up,2,10,16,kg,,,,,,quad band black,
+1/12/2026,Kettlebell Leg Extension,1,17,12,kg,,,,,,,
+1/12/2026,Kettlebell Leg Extension,2,17,12,kg,,,,,,,
+1/12/2026,Kettlebell Leg Extension,3,23,12,kg,,,,,,,
+1/13/2026,Shoulder warmup,1,,15,lbs,,,,,,warmup,
+1/13/2026,Mace warmup,1,,,lbs,,,,,,warmup,
+1/13/2026,Face Pulls,1,10,72,lbs,,,,,,,
+1/13/2026,Rear delt,1,7,16,lbs,,,,,,,
+1/13/2026,Rear delt,2,10,16,lbs,,,,,,,
+1/13/2026,Rear delt,3,7,16,lbs,,,,,,,
+1/13/2026,Dumbbell Row,1,10,55,lbs,,,,,,,
+1/13/2026,Dumbbell Row,2,10,55,lbs,,,,,,,
+1/13/2026,Dumbbell Row,3,10,55,lbs,,,,,,,
+1/13/2026,EQ Bar Incline Bench,1,10,16,kg,,,,,,16kg KB each side,
+1/13/2026,EQ Bar Incline Bench,2,14,31,lbs,,,,,,16kg + 15 lbs,
+1/13/2026,EQ Bar Incline Bench,3,15,31,lbs,,,,,,16kg + 15 lbs,
+1/13/2026,EQ Bar Incline Bench,4,10,31,lbs,,,,,,slow,
+1/13/2026,Chinup,1,10,,lbs,,,,,,,
+1/13/2026,Chinup,2,6,,lbs,,,,,,,
+1/13/2026,Chinup,3,6,,lbs,,,,,,,
+1/13/2026,Exercise Ball Situp,1,17,,lbs,,,,,,,
+1/13/2026,Exercise Ball Situp,2,13,,lbs,,,,,,,
+1/13/2026,Exercise Ball Situp,3,17,,lbs,,,,,,,
+1/13/2026,Alternating Step Cable Cross,1,16,44,lbs,,,,,,,
+1/13/2026,Alternating Step Cable Cross,2,16,44,lbs,,,,,,,
+1/13/2026,Alternating Step Cable Cross,3,10,44,lbs,,,,,,,
+1/13/2026,Tuck Inversion,1,2,,lbs,,,,,,vest,
+1/13/2026,Tuck Inversion,2,2,,lbs,,,,,,vest,
+1/13/2026,Tuck Inversion,3,2,,lbs,,,,,,vest,
+1/13/2026,Ab Wheel Rollout,1,10,,lbs,,,,,,vest,
+1/13/2026,Ab Wheel Rollout,2,10,,lbs,,,,,,vest,
+1/13/2026,Ring Dip,1,5,,lbs,,,,,,,
+1/13/2026,Ring Dip,2,5,,lbs,,,,,,,
+1/13/2026,Tricep Pushdown,1,10,44,lbs,,,,,,rope,
+1/13/2026,Tricep Pushdown,2,10,44,lbs,,,,,,rope,
+1/14/2026,Hex Bar Deadlift,1,5,200,lbs,,,,,,,
+1/14/2026,Hex Bar Deadlift,2,5,240,lbs,,,,,,,
+1/14/2026,Hex Bar Deadlift,3,5,290,lbs,,,,,,,
+1/14/2026,Hex Bar Deadlift,4,5,320,lbs,,,,,,,
+1/14/2026,Hex Bar Deadlift,5,3,340,lbs,,,,,,,
+1/14/2026,Hex Bar Deadlift,6,3,355,lbs,,,,,,best ever,
+1/14/2026,Glute Bridge,1,13,135,lbs,,,,,,,
+1/14/2026,Glute Bridge,2,13,135,lbs,,,,,,,
+1/14/2026,Glute Bridge,3,13,135,lbs,,,,,,,
+1/14/2026,SL Quad Step Down,1,10,,lbs,,,,,,on bench,
+1/14/2026,SL Quad Step Down,2,10,15,lbs,,,,,,on bench,
+1/14/2026,SL Quad Step Down,3,10,16,kg,,,,,,"on bench, good weight",
+1/14/2026,Fire Hydrant,1,17,,lbs,,,,,,black band,
+1/14/2026,Fire Hydrant,2,17,,lbs,,,,,,black band,
+1/14/2026,Assault Bike,1,,,lbs,,,,69,,10/20 intervals,
+1/16/2026,Shoulder warmup,1,,,lbs,,,,,,warmup,
+1/16/2026,Face Pulls,1,10,68,lbs,,,,,,,
+1/16/2026,Mace warmup,1,,,lbs,,,,,,warmup,
+1/16/2026,Rear delt,1,10,16,lbs,,,,,,,
+1/16/2026,TGU,1,1,44,kg,,,,,,,
+1/16/2026,TGU,2,1,48,kg,,,,,,,
+1/16/2026,TGU,3,1,48,kg,,,,,,,
+1/16/2026,TGU,4,1,48,kg,,,,,,,
+1/16/2026,TGU,5,1,48,kg,,,,,,,
+1/16/2026,TGU,6,1,48,kg,,,,,,,
+1/16/2026,Overhead Press,1,7,75,lbs,,,,,,,
+1/16/2026,Overhead Press,2,7,95,lbs,,,,,,,
+1/16/2026,Overhead Press,3,5,115,lbs,,,,,,,
+1/16/2026,Overhead Press,4,5,115,lbs,,,,,,,
+1/16/2026,Overhead Press,5,5,115,lbs,,,,,,,
+1/16/2026,Chinup,1,4,,lbs,,,,,,vest,
+1/16/2026,Chinup,2,5,,lbs,,,,,,vest,
+1/16/2026,Chinup,3,5,,lbs,,,,,,vest,
+1/16/2026,Chinup,4,5,,lbs,,,,,,vest,
+1/16/2026,Arnold Press,1,8,40,lbs,,,,,,,
+1/16/2026,Arnold Press,2,10,40,lbs,,,,,,,
+1/16/2026,Arnold Press,3,10,40,lbs,,,,,,,
+1/16/2026,Barbell Curl,1,10,45,lbs,,,,,,bar only,
+1/16/2026,Barbell Curl,2,10,65,lbs,,,,,,,
+1/16/2026,Barbell Curl,3,10,65,lbs,,,,,,,
+1/16/2026,Barbell Row,1,10,95,lbs,,,,,,,
+1/16/2026,Barbell Row,2,14,95,lbs,,,,,,,
+1/16/2026,Barbell Row,3,13,95,lbs,,,,,,,
+1/16/2026,Waiter Carry,1,20,16,kg,,,,,,20 steps,
+1/16/2026,Farmer's Carry,1,40,44,kg,,,,,,"40 steps, repeat circuit",
+1/16/2026,Captains of Crush,1,7,0.5,lbs,,,,,,gripper #0.5,
+1/16/2026,Captains of Crush,2,3,1,lbs,,,,,,gripper #1,
+1/16/2026,Captains of Crush,3,5,1,lbs,,,,,,gripper #1,
+1/16/2026,Captains of Crush,4,6,1,lbs,,,,,,gripper #1,
+1/16/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+1/16/2026,Neck Circuit,2,17,10,lbs,,,,,,,
+1/18/2026,Squat,1,7,135,lbs,,,,,,,
+1/18/2026,Squat,2,5,155,lbs,,,,,,,
+1/18/2026,Squat,3,5,170,lbs,,,,,,,
+1/18/2026,Squat,4,11,185,lbs,,,,,,work set,
+1/18/2026,Squat,5,10,185,lbs,,,,,,work set,
+1/18/2026,DB Step Back Lunge,1,7,40,lbs,,,,,,,
+1/18/2026,DB Step Back Lunge,2,7,60,lbs,,,,,,,
+1/18/2026,DB Step Back Lunge,3,7,80,lbs,,,,,,work set,
+1/18/2026,DB Step Back Lunge,4,10,80,lbs,,,,,,work set - max,
+1/18/2026,Bench Press,1,7,135,lbs,,,,,,,
+1/18/2026,Bench Press,2,5,165,lbs,,,,,,,
+1/18/2026,Bench Press,3,9,185,lbs,,,,,,work set,
+1/18/2026,Bench Press,4,8,185,lbs,,,,,,work set,
+1/18/2026,Lat Pulldown,1,7,60,lbs,,,,,,single arm,
+1/18/2026,Lat Pulldown,2,10,71,lbs,,,,,,"work set, single arm",
+1/18/2026,Lat Pulldown,3,11,71,lbs,,,,,,"work set, single arm",
+1/18/2026,Ab Wheel Rollout,1,11,,lbs,,,,,,vest,
+1/18/2026,Ab Wheel Rollout,2,10,,lbs,,,,,,vest,
+1/18/2026,Calf Raise,1,17,,lbs,,,,,,vest,
+1/18/2026,Calf Raise,2,13,,lbs,,,,,,vest,
+1/18/2026,KB Press,1,5,20,kg,,,,,,,
+1/18/2026,KB Press,2,11,24,kg,,,,,,work set,
+1/18/2026,KB Press,3,10,24,kg,,,,,,work set,
+1/19/2026,Kettlebell Leg Extension,1,13,12,kg,,,,,,,
+1/19/2026,Kettlebell Leg Extension,2,17,12,kg,,,,,,,
+1/19/2026,Kettlebell Leg Extension,3,17,12,kg,,,,,,,
+1/19/2026,Kettlebell Leg Extension,4,21,12,kg,,,,,,ankle weight,
+1/19/2026,Kettlebell Leg Extension,5,21,12,kg,,,,,,ankle weight,
+1/19/2026,Knee Raise,1,21,,lbs,,,,,,ankle weight,
+1/19/2026,Knee Raise,2,17,,lbs,,,,,,ankle weight,
+1/19/2026,Hip Flexor,1,10,12,lbs,,,,,,,
+1/19/2026,Hip Flexor,2,10,12,lbs,,,,,,,
+1/19/2026,Hip Flexor,3,10,12,lbs,,,,,,,
+1/19/2026,Adductor Bench,1,17,,lbs,,,,,,,
+1/19/2026,Adductor Bench,2,21,,lbs,,,,,,,
+1/19/2026,Glute ham developer,1,7,,lbs,,,,,,,
+1/19/2026,Glute ham developer,2,7,,lbs,,,,,,,
+1/19/2026,Glute ham developer,3,7,,lbs,,,,,,,
+1/20/2026,Ab KB Drag,1,10,12,lbs,,,,,,,
+1/20/2026,Ab KB Drag,2,11,12,lbs,,,,,,,
+1/20/2026,Dips (Chest),1,13,,lbs,,,,,,,
+1/20/2026,Dips (Chest),2,17,,lbs,,,,,,,
+1/20/2026,SA Tricep Extension,1,11,22,lbs,,,,,,,
+1/20/2026,SA Tricep Extension,2,10,22,lbs,,,,,,,
+1/20/2026,Captains of Crush,1,7,0.5,lbs,,,,,,gripper #0.5,
+1/20/2026,Captains of Crush,2,6,1,lbs,,,,,,gripper #1,
+1/20/2026,Captains of Crush,3,7,1,lbs,,,,,,gripper #1,
+1/20/2026,Captains of Crush,4,3,1.5,lbs,,,,,,gripper #1.5,
+1/20/2026,Captains of Crush,5,2,1.5,lbs,,,,,,gripper #1.5,
+1/20/2026,Captains of Crush,6,10,1,lbs,,,,,,gripper #1,
+1/20/2026,Ab Mat,1,17,,lbs,,,,,,,
+1/20/2026,Ab Mat,2,13,,lbs,,,,,,,
+1/20/2026,SA DB Curl,1,11,30,lbs,,,,,,,
+1/20/2026,SA DB Curl,2,10,30,lbs,,,,,,,
+1/20/2026,EQ Military Press,1,7,16,kg,,,,,,16kg KB each side,
+1/20/2026,EQ Military Press,2,10,16,kg,,,,,,16kg KB each side,
+1/20/2026,Tuck Inversion,1,2,,lbs,,,,,,,
+1/20/2026,Tuck Inversion,2,2,,lbs,,,,,,,
+1/20/2026,Rear delt,1,10,16,lbs,,,,,,,
+1/20/2026,Rear delt,2,7,16,lbs,,,,,,,
+1/20/2026,Ab Scissors,1,,,lbs,,,,,,,
+1/20/2026,Ab Scissors,2,,,lbs,,,,,,,
+1/20/2026,Chinup,1,2,,lbs,,,,,,negatives,
+1/20/2026,Chinup,2,2,,lbs,,,,,,negatives,
+1/22/2026,TGU,1,1,44,kg,,,,,,,
+1/22/2026,TGU,2,1,44,kg,,,,,,,
+1/22/2026,TGU,3,1,44,kg,,,,,,,
+1/22/2026,EQ Military Press,1,10,16,kg,,,,,,16kg KB each side,
+1/22/2026,EQ Military Press,2,10,16,kg,,,,,,16kg KB each side,
+1/22/2026,EQ Military Press,3,10,16,kg,,,,,,16kg KB each side,
+1/22/2026,Barbell Row,1,21,95,lbs,,,,,,,
+1/22/2026,Barbell Row,2,17,95,lbs,,,,,,,
+1/22/2026,Windmill,1,6,12,kg,,,,,,,
+1/22/2026,Half Kneel Windmill,1,7,16,kg,,,,,,,
+1/22/2026,Half Kneel Windmill,2,8,16,kg,,,,,,,
+1/22/2026,Side Lying Press,1,21,20,lbs,,,,,,,
+1/22/2026,Side Lying Press,2,21,24,lbs,,,,,,,
+1/22/2026,Exercise Ball Situp,1,17,,lbs,,,,,,,
+1/22/2026,Exercise Ball Situp,2,17,,lbs,,,,,,,
+1/22/2026,Exercise Ball Situp,3,17,,lbs,,,,,,,
+1/22/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+1/22/2026,Neck Circuit,2,17,10,lbs,,,,,,,
+1/22/2026,Neck Circuit,3,17,10,lbs,,,,,,,
+1/27/2026,Squat,1,7,135,lbs,,,,,,,
+1/27/2026,Squat,2,7,185,lbs,,,,,,,
+1/27/2026,Squat,3,5,185,lbs,,,,,,,
+1/27/2026,Squat,4,5,225,lbs,,,,,,,
+1/27/2026,Squat,5,5,225,lbs,,,,,,,
+1/27/2026,Squat,6,5,225,lbs,,,,,,,
+1/27/2026,Squat,7,6,225,lbs,,,,,,,
+1/27/2026,Bulgarian Split Squat,1,10,15,lbs,,,,,,,
+1/27/2026,Bulgarian Split Squat,2,10,15,lbs,,,,,,,
+1/27/2026,Bulgarian Split Squat,3,10,15,lbs,,,,,,,
+1/27/2026,Kettlebell Leg Extension,1,17,16,kg,,,,,,,
+1/27/2026,Kettlebell Leg Extension,2,21,16,kg,,,,,,,
+1/27/2026,Calf Raise,1,17,,lbs,,,,,,,
+1/27/2026,Calf Raise,2,21,,lbs,,,,,,,
+1/29/2026,Hamstring deadlift,1,10,50,lbs,,,,,,,
+1/29/2026,Hex Bar Deadlift,1,5,240,lbs,,,,,,,
+1/29/2026,Hex Bar Deadlift,2,7,295,lbs,,,,,,,
+1/29/2026,Hex Bar Deadlift,3,7,295,lbs,,,,,,,
+1/29/2026,Hex Bar Deadlift,4,7,295,lbs,,,,,,,
+1/29/2026,Bench Press,1,5,135,lbs,,,,,,,
+1/29/2026,Bench Press,2,7,185,lbs,,,,,,,
+1/29/2026,Bench Press,3,8,185,lbs,,,,,,,
+1/29/2026,Bench Press,4,6,185,lbs,,,,,,,
+1/29/2026,Tuck Inversion,1,2,,lbs,,,,,,,
+1/29/2026,Ring row,1,7,,lbs,,,,,,,
+1/29/2026,Ring row,2,7,,lbs,,,,,,,
+1/29/2026,Ring row,3,7,,lbs,,,,,,,
+1/29/2026,Exercise Ball Situp,1,17,,lbs,,,,,,,
+1/29/2026,Exercise Ball Situp,2,13,,lbs,,,,,,,
+1/29/2026,Alt Leg Lift,1,10,,lbs,,,,,,,
+1/29/2026,Alt Leg Lift,2,10,,lbs,,,,,,,
+1/29/2026,Rear delt,1,7,16,lbs,,,,,,,
+1/29/2026,Rear delt,2,10,16,lbs,,,,,,,
+1/29/2026,SA Landmine Press,1,10,25,lbs,,,,,,,
+1/29/2026,SA Landmine Press,2,10,25,lbs,,,,,,,
+1/29/2026,SA Landmine Press,3,10,25,lbs,,,,,,,
+1/29/2026,Landmine Pull and Press,1,10,25,lbs,,,,,,,
+1/29/2026,Landmine Pull and Press,2,11,25,lbs,,,,,,,
+1/29/2026,Wide Grip Pull Up,1,5,,lbs,,,,,,,
+1/29/2026,Wide Grip Pull Up,2,5,,lbs,,,,,,,
+1/29/2026,Wide Grip Pull Up,3,5,,lbs,,,,,,,
+1/30/2026,Face Pulls,1,10,66,lbs,,,,,,,
+1/30/2026,KB Press,1,7,20,kg,,,,,,,
+1/30/2026,KB Press,2,7,24,kg,,,,,,,
+1/30/2026,KB Press,3,3,32,kg,,,,,,,
+1/30/2026,KB Press,4,3,32,kg,,,,,,,
+1/30/2026,KB Press,5,3,32,kg,,,,,,,
+1/30/2026,Side Lying Press,1,7,20,lbs,,,,,,,
+1/30/2026,Side Lying Press,2,7,24,lbs,,,,,,,
+1/30/2026,Side Lying Press,3,13,24,lbs,,,,,,,
+1/30/2026,Side Lying Press,4,17,24,lbs,,,,,,,
+1/30/2026,TGU,1,1,44,kg,,,,,,,
+1/30/2026,TGU,2,1,48,kg,,,,,,,
+1/30/2026,TGU,3,1,48,kg,,,,,,,
+1/30/2026,BB Reverse Curl,1,17,45,lbs,,,,,,bar only,
+1/30/2026,BB Reverse Curl,2,13,55,lbs,,,,,,,
+1/30/2026,BB Reverse Curl,3,13,60,lbs,,,,,,,
+1/30/2026,Captains of Crush,1,7,0.5,lbs,,,,,,gripper #0.5,
+1/30/2026,Captains of Crush,2,5,1,lbs,,,,,,gripper #1,
+1/30/2026,Captains of Crush,3,5,1,lbs,,,,,,gripper #1,
+1/30/2026,SA Tricep Extension,1,10,27,lbs,,,,,,,
+1/30/2026,SA Tricep Extension,2,11,27,lbs,,,,,,,
+1/30/2026,Dumbbell Curl,1,10,27,lbs,,,,,,ball bicep curl,
+1/30/2026,Dumbbell Curl,2,11,27,lbs,,,,,,ball bicep curl,
+1/30/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+1/30/2026,Neck Circuit,2,17,10,lbs,,,,,,,
+1/30/2026,Bench Dip,1,21,,lbs,,,,,,,
+1/30/2026,Bench Dip,2,21,,lbs,,,,,,,
+1/30/2026,Assault Bike,1,,,lbs,,,,77,,10/20 intervals,
+2/2/2026,Squat,1,5,165,lbs,,,,,,,
+2/2/2026,Zercher Squat,1,13,95,lbs,,,,,,,
+2/2/2026,Zercher Squat,2,17,95,lbs,,,,,,,
+2/2/2026,Zercher Squat,3,17,95,lbs,,,,,,,
+2/2/2026,Zercher Squat,4,10,95,lbs,,,,,,,
+2/2/2026,Zercher Squat,5,10,95,lbs,,,,,,,
+2/2/2026,Hamstring deadlift,1,10,50,lbs,,,,,,,
+2/2/2026,Hamstring deadlift,2,10,50,lbs,,,,,,,
+2/2/2026,Hamstring deadlift,3,10,50,lbs,,,,,,,
+2/2/2026,KB Sidestep,1,10,20,lbs,,,,,,,
+2/2/2026,KB Sidestep,2,10,20,lbs,,,,,,,
+2/2/2026,KB Sidestep,3,10,20,lbs,,,,,,,
+2/2/2026,Calf Raise,1,17,,lbs,,,,,,,
+2/2/2026,Calf Raise,2,17,,lbs,,,,,,,
+2/2/2026,Calf Raise,3,17,,lbs,,,,,,,
+2/2/2026,Bulgarian Split Squat,1,10,15,lbs,,,,,,,
+2/2/2026,Bulgarian Split Squat,2,10,15,lbs,,,,,,,
+2/2/2026,Bulgarian Split Squat,3,10,15,lbs,,,,,,,
+2/2/2026,Bulgarian Split Squat,4,10,15,lbs,,,,,,,
+2/3/2026,Face Pulls,1,10,72,lbs,,,,,,,
+2/3/2026,Dumbbell Row,1,10,50,lbs,,,,,,,
+2/3/2026,Dumbbell Row,2,10,60,lbs,,,,,,,
+2/3/2026,Dumbbell Row,3,11,60,lbs,,,,,,,
+2/3/2026,KB Press,1,10,24,kg,,,,,,,
+2/3/2026,KB Press,2,11,24,kg,,,,,,,
+2/3/2026,Cable Row,1,10,49,lbs,,,,,,,
+2/3/2026,Cable Row,2,11,49,lbs,,,,,,,
+2/3/2026,EQ Bar Incline Bench,1,7,16,kg,,,,,,16kg KB each side,
+2/3/2026,EQ Bar Incline Bench,2,11,31,lbs,,,,,,16kg KB + 15lb DB each side,
+2/3/2026,EQ Bar Incline Bench,3,10,31,lbs,,,,,,16kg KB + 15lb DB each side,
+2/3/2026,EQ Bar Incline Bench,4,21,16,kg,,,,,,16kg KB each side,
+2/3/2026,Upright Row,1,17,65,lbs,,,,,,,
+2/3/2026,Upright Row,2,21,65,lbs,,,,,,,
+2/3/2026,Cable Fly,1,17,53,lbs,,,,,,,
+2/3/2026,Cable Fly,2,13,53,lbs,,,,,,,
+2/3/2026,Lateral Raise,1,11,10,lbs,,,,,,,
+2/3/2026,Lateral Raise,2,10,10,lbs,,,,,,,
+2/9/2026,Squat,1,3,135,lbs,,,,,,foot elevated,
+2/9/2026,Squat,2,7,165,lbs,,,,,,foot elevated,
+2/9/2026,Squat,3,7,185,lbs,,,,,,foot elevated,
+2/9/2026,Squat,4,7,205,lbs,,,,,,foot elevated,
+2/9/2026,Squat,5,7,205,lbs,,,,,,foot elevated,
+2/9/2026,Squat,6,7,205,lbs,,,,,,foot elevated,
+2/9/2026,Hamstring deadlift,1,10,60,lbs,,,,,,,
+2/9/2026,Hamstring deadlift,2,10,60,lbs,,,,,,,
+2/9/2026,Hamstring deadlift,3,10,60,lbs,,,,,,,
+2/9/2026,Hamstring deadlift,4,10,60,lbs,,,,,,,
+2/9/2026,Kettlebell Leg Extension,1,10,16,kg,,,,,,,
+2/9/2026,Kettlebell Leg Extension,2,10,16,kg,,,,,,,
+2/9/2026,Kettlebell Leg Extension,3,17,16,kg,,,,,,,
+2/9/2026,Kettlebell Leg Extension,4,21,16,kg,,,,,,,
+2/9/2026,Calf Raise,1,17,,lbs,,,,,,,
+2/9/2026,Calf Raise,2,13,,lbs,,,,,,,
+2/9/2026,Calf Raise,3,21,,lbs,,,,,,,
+2/9/2026,Calf Raise,4,21,,lbs,,,,,,,
+2/9/2026,Bulgarian Split Squat,1,10,,lbs,,,,,,,
+2/9/2026,Bulgarian Split Squat,2,10,15,lbs,,,,,,,
+2/9/2026,Bulgarian Split Squat,3,10,25,lbs,,,,,,,
+2/9/2026,Bulgarian Split Squat,4,12,30,lbs,,,,,,,
+2/9/2026,Adductor Bench,1,21,,lbs,,,,,,,
+2/9/2026,Adductor Bench,2,21,,lbs,,,,,,,
+2/10/2026,EQ Bar Incline Bench,1,7,16,kg,,,,,,16kg KB each side,
+2/10/2026,EQ Bar Incline Bench,2,13,31,lbs,,,,,,16kg KB + 15lb DB each side,
+2/10/2026,EQ Bar Incline Bench,3,13,31,lbs,,,,,,16kg KB + 15lb DB each side,
+2/10/2026,Ring row,1,10,,lbs,,,,,,,
+2/10/2026,Ring row,2,10,,lbs,,,,,,,
+2/10/2026,Ring row,3,11,,lbs,,,,,,,
+2/10/2026,Ring row,4,11,,lbs,,,,,,,
+2/10/2026,Low to High Crossover,1,17,16,lbs,,,,,,,
+2/10/2026,Low to High Crossover,2,17,16,lbs,,,,,,,
+2/10/2026,Chinup,1,7,,lbs,,,,,,,
+2/10/2026,Chinup,2,7,,lbs,,,,,,,
+2/10/2026,Chinup,3,7,,lbs,,,,,,,
+2/10/2026,KB Press,1,17,32,kg,,,,,,,
+2/10/2026,KB Press,2,17,32,kg,,,,,,,
+2/10/2026,Ab Wheel Rollout,1,17,,lbs,,,,,,,
+2/10/2026,Ab Wheel Rollout,2,21,,lbs,,,,,,,
+2/10/2026,SA Tricep Extension,1,21,16,lbs,,,,,,,
+2/10/2026,SA Tricep Extension,2,17,22,lbs,,,,,,,
+2/11/2026,Zercher Squat,1,10,75,lbs,,,,,,,
+2/11/2026,Zercher Squat,2,10,95,lbs,,,,,,,
+2/11/2026,Zercher Squat,3,10,115,lbs,,,,,,,
+2/11/2026,Zercher Squat,4,10,115,lbs,,,,,,,
+2/11/2026,Zercher Squat,5,10,115,lbs,,,,,,,
+2/11/2026,Zercher Squat,6,10,115,lbs,,,,,,,
+2/11/2026,Zercher Squat,7,10,115,lbs,,,,,,,
+2/11/2026,Calf Raise,1,21,,lbs,,,,,,,
+2/11/2026,Calf Raise,2,21,,lbs,,,,,,,
+2/12/2026,TGU,1,2,36,kg,,,,,,,
+2/12/2026,TGU,2,2,40,kg,,,,,,,
+2/12/2026,TGU,3,2,44,kg,,,,,,,
+2/12/2026,TGU,4,2,44,kg,,,,,,,
+2/12/2026,TGU,5,2,44,kg,,,,,,,
+2/12/2026,Rear delt,1,10,16,lbs,,,,,,,
+2/12/2026,Rear delt,2,11,16,lbs,,,,,,,
+2/12/2026,Overhead Press,1,7,75,lbs,,,,,,,
+2/12/2026,Overhead Press,2,7,95,lbs,,,,,,,
+2/12/2026,Overhead Press,3,6,115,lbs,,,,,,,
+2/12/2026,Overhead Press,4,3,135,lbs,,,,,,,
+2/12/2026,Overhead Press,5,3,135,lbs,,,,,,,
+2/12/2026,Overhead Press,6,3,135,lbs,,,,,,,
+2/12/2026,Tuck Inversion,1,2,,lbs,,,,,,,
+2/12/2026,Tuck Inversion,2,2,,lbs,,,,,,,
+2/12/2026,Tuck Inversion,3,2,,lbs,,,,,,,
+2/12/2026,Neck Circuit,1,17,10,lbs,,,,,,,
+2/14/2026,Deadlift,1,6,185,lbs,,,,,,,
+2/14/2026,Deadlift,2,5,225,lbs,,,,,,,
+2/14/2026,Deadlift,3,5,275,lbs,,,,,,,
+2/14/2026,Deadlift,4,5,275,lbs,,,,,,,
+2/14/2026,Deadlift,5,6,275,lbs,,,,,,,
+2/14/2026,Deadlift,6,5,275,lbs,,,,,,,
+2/14/2026,Fire Hydrant,1,17,,lbs,,,,,,,
+2/14/2026,Fire Hydrant,2,17,,lbs,,,,,,,
+2/14/2026,Fire Hydrant,3,17,,lbs,,,,,,,
+2/14/2026,SL Deadlift,1,10,36,lbs,,,,,,,
+2/14/2026,SL Deadlift,2,10,40,lbs,,,,,,,
+2/14/2026,Chinup,1,5,,lbs,,,,,,"narrow, vest",

proof-of-work/import-data/workout-log-feb2026_start9_import.csv

@@ -0,0 +1,473 @@
+date,exercise,set,weight,weight_unit,reps,duration_seconds,distance,distance_unit,calories,rpe,notes,custom_metrics_json
+1/2/2026,Face Pulls,1,68,lbs,10,,,,,,,
+1/2/2026,Rear delt,1,16,lbs,10,,,,,,,
+1/2/2026,EQ Bar Incline Bench,1,16,kg,13,,,,,,16kg KB each side,
+1/2/2026,EQ Bar Incline Bench,2,21,lbs,10,,,,,,16kg KB + 5lb each side,
+1/2/2026,EQ Bar Incline Bench,3,26,lbs,10,,,,,,16kg KB + 10lb each side,
+1/2/2026,EQ Bar Incline Bench,4,26,lbs,12,,,,,,16kg KB + 10lb each side,
+1/2/2026,EQ Bar Incline Bench,5,31,lbs,10,,,,,,16kg KB + 15lb each side,
+1/2/2026,Chinup,1,,lbs,10,,,,,,,
+1/2/2026,Chinup,2,,lbs,7,,,,,,,
+1/2/2026,Chinup,3,,lbs,7,,,,,,,
+1/2/2026,Chinup,4,,lbs,5,,,,,,slow negatives,
+1/2/2026,Chinup,5,,lbs,5,,,,,,slow negatives,
+1/2/2026,Alternating Step Cable Cross,1,44,lbs,16,,,,,,,
+1/2/2026,Alternating Step Cable Cross,2,44,lbs,16,,,,,,,
+1/2/2026,Alternating Step Cable Cross,3,44,lbs,16,,,,,,,
+1/2/2026,Tuck Inversion,1,,lbs,2,,,,,,vest,
+1/2/2026,Tuck Inversion,2,,lbs,2,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,1,,lbs,7,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,2,,lbs,7,,,,,,vest,
+1/2/2026,Ab Wheel Rollout,3,,lbs,7,,,,,,vest,
+1/2/2026,Ring Dip,1,,lbs,3,,,,,,,
+1/2/2026,Ring Dip,2,,lbs,3,,,,,,,
+1/2/2026,Ring Dip,3,,lbs,3,,,,,,,
+1/2/2026,Overhead Tricep Extension,1,44,lbs,13,,,,,,,
+1/2/2026,Overhead Tricep Extension,2,44,lbs,13,,,,,,,
+1/2/2026,Overhead Tricep Extension,3,44,lbs,13,,,,,,,
+1/2/2026,Barbell Curl,1,45,lbs,17,,,,,,bar only,
+1/2/2026,Barbell Curl,2,45,lbs,17,,,,,,bar only,
+1/2/2026,Barbell Curl,3,45,lbs,17,,,,,,bar only,
+1/2/2026,Band Pushup,1,,lbs,7,,,,,,black/gray band,
+1/2/2026,Band Pushup,2,,lbs,7,,,,,,black/gray band,
+1/2/2026,Band Pushup,3,,lbs,7,,,,,,black/gray band,
+1/3/2026,TGU,1,36,kg,1,,,,,,,
+1/3/2026,TGU,2,40,kg,1,,,,,,,
+1/3/2026,TGU,3,44,kg,1,,,,,,,
+1/3/2026,TGU,4,48,kg,1,,,,,,,
+1/3/2026,TGU,5,48,kg,1,,,,,,,
+1/3/2026,TGU,6,48,kg,1,,,,,,,
+1/3/2026,Deadlift,1,185,lbs,5,,,,,,,
+1/3/2026,Deadlift,2,225,lbs,5,,,,,,,
+1/3/2026,Deadlift,3,275,lbs,5,,,,,,,
+1/3/2026,Deadlift,4,275,lbs,5,,,,,,,
+1/3/2026,Deadlift,5,275,lbs,5,,,,,,,
+1/3/2026,Deadlift,6,275,lbs,6,,,,,,,
+1/3/2026,Assault Bike,1,,lbs,,,,,72,,10/20 intervals,
+1/4/2026,Assault Bike,1,,lbs,,300,,,,,target zone 4 cardio,
+1/4/2026,SkiErg,1,,lbs,,300,,,,,target zone 4 cardio,
+1/4/2026,Jump Rope,1,,lbs,,300,,,,,target zone 4 cardio,
+1/4/2026,KB Swing,1,24,kg,5,,,,,,single arm every 60 sec / arm every 45 sec - 5 min,
+1/4/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+1/6/2026,Squat,1,135,lbs,7,,,,,,,
+1/6/2026,Squat,2,165,lbs,7,,,,,,,
+1/6/2026,Squat,3,165,lbs,7,,,,,,chains - 207 total,
+1/6/2026,Squat,4,165,lbs,7,,,,,,chains - 207 total,
+1/6/2026,Squat,5,165,lbs,7,,,,,,chains - 207 total,
+1/6/2026,Bulgarian Split Squat,1,30,lbs,10,,,,,,,
+1/6/2026,Bulgarian Split Squat,2,30,lbs,10,,,,,,,
+1/6/2026,Bulgarian Split Squat,3,30,lbs,10,,,,,,,
+1/6/2026,Hip Flexor,1,12,kg,10,,,,,,,
+1/6/2026,Hip Flexor,2,12,kg,10,,,,,,,
+1/6/2026,Hip Flexor,3,12,kg,10,,,,,,,
+1/6/2026,Kettlebell Leg Extension,1,12,kg,10,,,,,,,
+1/6/2026,Kettlebell Leg Extension,2,12,kg,10,,,,,,,
+1/6/2026,Kettlebell Leg Extension,3,12,kg,10,,,,,,,
+1/6/2026,Adductor Bench,1,,lbs,10,,,,,,,
+1/6/2026,Adductor Bench,2,,lbs,10,,,,,,,
+1/6/2026,Adductor Bench,3,,lbs,10,,,,,,,
+1/6/2026,Glute Bridge,1,135,lbs,13,,,,,,,
+1/6/2026,Glute Bridge,2,135,lbs,13,,,,,,,
+1/6/2026,Glute Bridge,3,135,lbs,13,,,,,,,
+1/7/2026,Face Pulls,1,68,lbs,10,,,,,,,
+1/7/2026,Rear delt,1,16,lbs,8,,,,,,,
+1/7/2026,EQ Bar Incline Bench,1,16,kg,10,,,,,,16kg KB each side,
+1/7/2026,EQ Bar Incline Bench,2,26,lbs,10,,,,,,16kg KB + 10lb each side,
+1/7/2026,EQ Bar Incline Bench,3,26,lbs,10,,,,,,16kg KB + 10lb each side,
+1/7/2026,EQ Bar Incline Bench,4,31,lbs,13,,,,,,16kg KB + 15lb each side,
+1/7/2026,EQ Bar Incline Bench,5,31,lbs,9,,,,,,16kg KB + 15lb each side,
+1/7/2026,EQ Bar Incline Bench,6,31,lbs,8,,,,,,16kg KB + 15lb each side,
+1/7/2026,Chinup,1,,lbs,8,,,,,,,
+1/7/2026,Chinup,2,,lbs,6,,,,,,,
+1/7/2026,Chinup,3,,lbs,6,,,,,,,
+1/7/2026,Chinup,4,,lbs,6,,,,,,,
+1/7/2026,Alternating Step Cable Cross,1,44,lbs,16,,,,,,,
+1/7/2026,Alternating Step Cable Cross,2,44,lbs,16,,,,,,,
+1/7/2026,Alternating Step Cable Cross,3,44,lbs,16,,,,,,,
+1/7/2026,Tuck Inversion,1,,lbs,2,,,,,,vest,
+1/7/2026,Tuck Inversion,2,,lbs,2,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,1,,lbs,7,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,2,,lbs,7,,,,,,vest,
+1/7/2026,Ab Wheel Rollout,3,,lbs,7,,,,,,vest,
+1/7/2026,Ring Dip,1,,lbs,7,,,,,,,
+1/7/2026,Ring Dip,2,,lbs,7,,,,,,,
+1/10/2026,Deadlift,1,185,lbs,5,,,,,,,
+1/10/2026,Deadlift,2,225,lbs,5,,,,,,,
+1/10/2026,Deadlift,3,275,lbs,5,,,,,,,
+1/10/2026,Deadlift,4,295,lbs,4,,,,,,,
+1/10/2026,Deadlift,5,295,lbs,5,,,,,,,
+1/10/2026,TGU,1,44,kg,1,,,,,,,
+1/10/2026,TGU,2,48,kg,1,,,,,,,
+1/10/2026,TGU,3,48,kg,1,,,,,,,
+1/10/2026,Ring row,1,,lbs,10,,,,,,,
+1/10/2026,Ring row,2,,lbs,7,,,,,,,
+1/10/2026,Ring row,3,,lbs,6,,,,,,,
+1/10/2026,Glute Bridge,1,135,lbs,13,,,,,,,
+1/10/2026,Glute Bridge,2,135,lbs,13,,,,,,,
+1/10/2026,Glute Bridge,3,135,lbs,13,,,,,,,
+1/10/2026,Fire Hydrant,1,,lbs,17,,,,,,blue band,
+1/10/2026,Fire Hydrant,2,,lbs,13,,,,,,blue band,
+1/10/2026,Fire Hydrant,3,,lbs,17,,,,,,blue band,
+1/10/2026,Glute ham developer,1,,lbs,7,,,,,,"pad on floor, gray band",
+1/10/2026,Glute ham developer,2,,lbs,4,,,,,,"pad on floor, gray band",
+1/10/2026,Glute ham developer,3,,lbs,7,,,,,,"pad on floor, gray band",
+1/10/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+1/12/2026,Barbell step back lunge,1,75,lbs,10,,,,,,,
+1/12/2026,Barbell step back lunge,2,95,lbs,10,,,,,,,
+1/12/2026,Barbell step back lunge,3,115,lbs,10,,,,,,,
+1/12/2026,Bench Step Up,1,16,kg,10,,,,,,quad band black,
+1/12/2026,Bench Step Up,2,16,kg,10,,,,,,quad band black,
+1/12/2026,Kettlebell Leg Extension,1,12,kg,17,,,,,,,
+1/12/2026,Kettlebell Leg Extension,2,12,kg,17,,,,,,,
+1/12/2026,Kettlebell Leg Extension,3,12,kg,23,,,,,,,
+1/13/2026,Shoulder warmup,1,15,lbs,,,,,,,warmup,
+1/13/2026,Mace warmup,1,,lbs,,,,,,,warmup,
+1/13/2026,Face Pulls,1,72,lbs,10,,,,,,,
+1/13/2026,Rear delt,1,16,lbs,7,,,,,,,
+1/13/2026,Rear delt,2,16,lbs,10,,,,,,,
+1/13/2026,Rear delt,3,16,lbs,7,,,,,,,
+1/13/2026,Dumbbell Row,1,55,lbs,10,,,,,,,
+1/13/2026,Dumbbell Row,2,55,lbs,10,,,,,,,
+1/13/2026,Dumbbell Row,3,55,lbs,10,,,,,,,
+1/13/2026,EQ Bar Incline Bench,1,16,kg,10,,,,,,16kg KB each side,
+1/13/2026,EQ Bar Incline Bench,2,31,lbs,14,,,,,,16kg + 15 lbs,
+1/13/2026,EQ Bar Incline Bench,3,31,lbs,15,,,,,,16kg + 15 lbs,
+1/13/2026,EQ Bar Incline Bench,4,31,lbs,10,,,,,,slow,
+1/13/2026,Chinup,1,,lbs,10,,,,,,,
+1/13/2026,Chinup,2,,lbs,6,,,,,,,
+1/13/2026,Chinup,3,,lbs,6,,,,,,,
+1/13/2026,Exercise Ball Situp,1,,lbs,17,,,,,,,
+1/13/2026,Exercise Ball Situp,2,,lbs,13,,,,,,,
+1/13/2026,Exercise Ball Situp,3,,lbs,17,,,,,,,
+1/13/2026,Alternating Step Cable Cross,1,44,lbs,16,,,,,,,
+1/13/2026,Alternating Step Cable Cross,2,44,lbs,16,,,,,,,
+1/13/2026,Alternating Step Cable Cross,3,44,lbs,10,,,,,,,
+1/13/2026,Tuck Inversion,1,,lbs,2,,,,,,vest,
+1/13/2026,Tuck Inversion,2,,lbs,2,,,,,,vest,
+1/13/2026,Tuck Inversion,3,,lbs,2,,,,,,vest,
+1/13/2026,Ab Wheel Rollout,1,,lbs,10,,,,,,vest,
+1/13/2026,Ab Wheel Rollout,2,,lbs,10,,,,,,vest,
+1/13/2026,Ring Dip,1,,lbs,5,,,,,,,
+1/13/2026,Ring Dip,2,,lbs,5,,,,,,,
+1/13/2026,Tricep Pushdown,1,44,lbs,10,,,,,,rope,
+1/13/2026,Tricep Pushdown,2,44,lbs,10,,,,,,rope,
+1/14/2026,Hex Bar Deadlift,1,200,lbs,5,,,,,,,
+1/14/2026,Hex Bar Deadlift,2,240,lbs,5,,,,,,,
+1/14/2026,Hex Bar Deadlift,3,290,lbs,5,,,,,,,
+1/14/2026,Hex Bar Deadlift,4,320,lbs,5,,,,,,,
+1/14/2026,Hex Bar Deadlift,5,340,lbs,3,,,,,,,
+1/14/2026,Hex Bar Deadlift,6,355,lbs,3,,,,,,best ever,
+1/14/2026,Glute Bridge,1,135,lbs,13,,,,,,,
+1/14/2026,Glute Bridge,2,135,lbs,13,,,,,,,
+1/14/2026,Glute Bridge,3,135,lbs,13,,,,,,,
+1/14/2026,SL Quad Step Down,1,,lbs,10,,,,,,on bench,
+1/14/2026,SL Quad Step Down,2,15,lbs,10,,,,,,on bench,
+1/14/2026,SL Quad Step Down,3,16,kg,10,,,,,,"on bench, good weight",
+1/14/2026,Fire Hydrant,1,,lbs,17,,,,,,black band,
+1/14/2026,Fire Hydrant,2,,lbs,17,,,,,,black band,
+1/14/2026,Assault Bike,1,,lbs,,,,,69,,10/20 intervals,
+1/16/2026,Shoulder warmup,1,,lbs,,,,,,,warmup,
+1/16/2026,Face Pulls,1,68,lbs,10,,,,,,,
+1/16/2026,Mace warmup,1,,lbs,,,,,,,warmup,
+1/16/2026,Rear delt,1,16,lbs,10,,,,,,,
+1/16/2026,TGU,1,44,kg,1,,,,,,,
+1/16/2026,TGU,2,48,kg,1,,,,,,,
+1/16/2026,TGU,3,48,kg,1,,,,,,,
+1/16/2026,TGU,4,48,kg,1,,,,,,,
+1/16/2026,TGU,5,48,kg,1,,,,,,,
+1/16/2026,TGU,6,48,kg,1,,,,,,,
+1/16/2026,Overhead Press,1,75,lbs,7,,,,,,,
+1/16/2026,Overhead Press,2,95,lbs,7,,,,,,,
+1/16/2026,Overhead Press,3,115,lbs,5,,,,,,,
+1/16/2026,Overhead Press,4,115,lbs,5,,,,,,,
+1/16/2026,Overhead Press,5,115,lbs,5,,,,,,,
+1/16/2026,Chinup,1,,lbs,4,,,,,,vest,
+1/16/2026,Chinup,2,,lbs,5,,,,,,vest,
+1/16/2026,Chinup,3,,lbs,5,,,,,,vest,
+1/16/2026,Chinup,4,,lbs,5,,,,,,vest,
+1/16/2026,Arnold Press,1,40,lbs,8,,,,,,,
+1/16/2026,Arnold Press,2,40,lbs,10,,,,,,,
+1/16/2026,Arnold Press,3,40,lbs,10,,,,,,,
+1/16/2026,Barbell Curl,1,45,lbs,10,,,,,,bar only,
+1/16/2026,Barbell Curl,2,65,lbs,10,,,,,,,
+1/16/2026,Barbell Curl,3,65,lbs,10,,,,,,,
+1/16/2026,Barbell Row,1,95,lbs,10,,,,,,,
+1/16/2026,Barbell Row,2,95,lbs,14,,,,,,,
+1/16/2026,Barbell Row,3,95,lbs,13,,,,,,,
+1/16/2026,Waiter Carry,1,16,kg,20,,,,,,20 steps,
+1/16/2026,Farmer's Carry,1,44,kg,40,,,,,,"40 steps, repeat circuit",
+1/16/2026,Captains of Crush,1,0.5,lbs,7,,,,,,gripper #0.5,
+1/16/2026,Captains of Crush,2,1,lbs,3,,,,,,gripper #1,
+1/16/2026,Captains of Crush,3,1,lbs,5,,,,,,gripper #1,
+1/16/2026,Captains of Crush,4,1,lbs,6,,,,,,gripper #1,
+1/16/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+1/16/2026,Neck Circuit,2,10,lbs,17,,,,,,,
+1/18/2026,Squat,1,135,lbs,7,,,,,,,
+1/18/2026,Squat,2,155,lbs,5,,,,,,,
+1/18/2026,Squat,3,170,lbs,5,,,,,,,
+1/18/2026,Squat,4,185,lbs,11,,,,,,work set,
+1/18/2026,Squat,5,185,lbs,10,,,,,,work set,
+1/18/2026,DB Step Back Lunge,1,40,lbs,7,,,,,,,
+1/18/2026,DB Step Back Lunge,2,60,lbs,7,,,,,,,
+1/18/2026,DB Step Back Lunge,3,80,lbs,7,,,,,,work set,
+1/18/2026,DB Step Back Lunge,4,80,lbs,10,,,,,,work set - max,
+1/18/2026,Bench Press,1,135,lbs,7,,,,,,,
+1/18/2026,Bench Press,2,165,lbs,5,,,,,,,
+1/18/2026,Bench Press,3,185,lbs,9,,,,,,work set,
+1/18/2026,Bench Press,4,185,lbs,8,,,,,,work set,
+1/18/2026,Lat Pulldown,1,60,lbs,7,,,,,,single arm,
+1/18/2026,Lat Pulldown,2,71,lbs,10,,,,,,"work set, single arm",
+1/18/2026,Lat Pulldown,3,71,lbs,11,,,,,,"work set, single arm",
+1/18/2026,Ab Wheel Rollout,1,,lbs,11,,,,,,vest,
+1/18/2026,Ab Wheel Rollout,2,,lbs,10,,,,,,vest,
+1/18/2026,Calf Raise,1,,lbs,17,,,,,,vest,
+1/18/2026,Calf Raise,2,,lbs,13,,,,,,vest,
+1/18/2026,KB Press,1,20,kg,5,,,,,,,
+1/18/2026,KB Press,2,24,kg,11,,,,,,work set,
+1/18/2026,KB Press,3,24,kg,10,,,,,,work set,
+1/19/2026,Kettlebell Leg Extension,1,12,kg,13,,,,,,,
+1/19/2026,Kettlebell Leg Extension,2,12,kg,17,,,,,,,
+1/19/2026,Kettlebell Leg Extension,3,12,kg,17,,,,,,,
+1/19/2026,Kettlebell Leg Extension,4,12,kg,21,,,,,,ankle weight,
+1/19/2026,Kettlebell Leg Extension,5,12,kg,21,,,,,,ankle weight,
+1/19/2026,Knee Raise,1,,lbs,21,,,,,,ankle weight,
+1/19/2026,Knee Raise,2,,lbs,17,,,,,,ankle weight,
+1/19/2026,Hip Flexor,1,12,lbs,10,,,,,,,
+1/19/2026,Hip Flexor,2,12,lbs,10,,,,,,,
+1/19/2026,Hip Flexor,3,12,lbs,10,,,,,,,
+1/19/2026,Adductor Bench,1,,lbs,17,,,,,,,
+1/19/2026,Adductor Bench,2,,lbs,21,,,,,,,
+1/19/2026,Glute ham developer,1,,lbs,7,,,,,,,
+1/19/2026,Glute ham developer,2,,lbs,7,,,,,,,
+1/19/2026,Glute ham developer,3,,lbs,7,,,,,,,
+1/20/2026,Ab KB Drag,1,12,lbs,10,,,,,,,
+1/20/2026,Ab KB Drag,2,12,lbs,11,,,,,,,
+1/20/2026,Dips (Chest),1,,lbs,13,,,,,,,
+1/20/2026,Dips (Chest),2,,lbs,17,,,,,,,
+1/20/2026,SA Tricep Extension,1,22,lbs,11,,,,,,,
+1/20/2026,SA Tricep Extension,2,22,lbs,10,,,,,,,
+1/20/2026,Captains of Crush,1,0.5,lbs,7,,,,,,gripper #0.5,
+1/20/2026,Captains of Crush,2,1,lbs,6,,,,,,gripper #1,
+1/20/2026,Captains of Crush,3,1,lbs,7,,,,,,gripper #1,
+1/20/2026,Captains of Crush,4,1.5,lbs,3,,,,,,gripper #1.5,
+1/20/2026,Captains of Crush,5,1.5,lbs,2,,,,,,gripper #1.5,
+1/20/2026,Captains of Crush,6,1,lbs,10,,,,,,gripper #1,
+1/20/2026,Ab Mat,1,,lbs,17,,,,,,,
+1/20/2026,Ab Mat,2,,lbs,13,,,,,,,
+1/20/2026,SA DB Curl,1,30,lbs,11,,,,,,,
+1/20/2026,SA DB Curl,2,30,lbs,10,,,,,,,
+1/20/2026,EQ Military Press,1,16,kg,7,,,,,,16kg KB each side,
+1/20/2026,EQ Military Press,2,16,kg,10,,,,,,16kg KB each side,
+1/20/2026,Tuck Inversion,1,,lbs,2,,,,,,,
+1/20/2026,Tuck Inversion,2,,lbs,2,,,,,,,
+1/20/2026,Rear delt,1,16,lbs,10,,,,,,,
+1/20/2026,Rear delt,2,16,lbs,7,,,,,,,
+1/20/2026,Ab Scissors,1,,lbs,,,,,,,,
+1/20/2026,Ab Scissors,2,,lbs,,,,,,,,
+1/20/2026,Chinup,1,,lbs,2,,,,,,negatives,
+1/20/2026,Chinup,2,,lbs,2,,,,,,negatives,
+1/22/2026,TGU,1,44,kg,1,,,,,,,
+1/22/2026,TGU,2,44,kg,1,,,,,,,
+1/22/2026,TGU,3,44,kg,1,,,,,,,
+1/22/2026,EQ Military Press,1,16,kg,10,,,,,,16kg KB each side,
+1/22/2026,EQ Military Press,2,16,kg,10,,,,,,16kg KB each side,
+1/22/2026,EQ Military Press,3,16,kg,10,,,,,,16kg KB each side,
+1/22/2026,Barbell Row,1,95,lbs,21,,,,,,,
+1/22/2026,Barbell Row,2,95,lbs,17,,,,,,,
+1/22/2026,Windmill,1,12,kg,6,,,,,,,
+1/22/2026,Half Kneel Windmill,1,16,kg,7,,,,,,,
+1/22/2026,Half Kneel Windmill,2,16,kg,8,,,,,,,
+1/22/2026,Side Lying Press,1,20,lbs,21,,,,,,,
+1/22/2026,Side Lying Press,2,24,lbs,21,,,,,,,
+1/22/2026,Exercise Ball Situp,1,,lbs,17,,,,,,,
+1/22/2026,Exercise Ball Situp,2,,lbs,17,,,,,,,
+1/22/2026,Exercise Ball Situp,3,,lbs,17,,,,,,,
+1/22/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+1/22/2026,Neck Circuit,2,10,lbs,17,,,,,,,
+1/22/2026,Neck Circuit,3,10,lbs,17,,,,,,,
+1/27/2026,Squat,1,135,lbs,7,,,,,,,
+1/27/2026,Squat,2,185,lbs,7,,,,,,,
+1/27/2026,Squat,3,185,lbs,5,,,,,,,
+1/27/2026,Squat,4,225,lbs,5,,,,,,,
+1/27/2026,Squat,5,225,lbs,5,,,,,,,
+1/27/2026,Squat,6,225,lbs,5,,,,,,,
+1/27/2026,Squat,7,225,lbs,6,,,,,,,
+1/27/2026,Bulgarian Split Squat,1,15,lbs,10,,,,,,,
+1/27/2026,Bulgarian Split Squat,2,15,lbs,10,,,,,,,
+1/27/2026,Bulgarian Split Squat,3,15,lbs,10,,,,,,,
+1/27/2026,Kettlebell Leg Extension,1,16,kg,17,,,,,,,
+1/27/2026,Kettlebell Leg Extension,2,16,kg,21,,,,,,,
+1/27/2026,Calf Raise,1,,lbs,17,,,,,,,
+1/27/2026,Calf Raise,2,,lbs,21,,,,,,,
+1/29/2026,Hamstring deadlift,1,50,lbs,10,,,,,,,
+1/29/2026,Hex Bar Deadlift,1,240,lbs,5,,,,,,,
+1/29/2026,Hex Bar Deadlift,2,295,lbs,7,,,,,,,
+1/29/2026,Hex Bar Deadlift,3,295,lbs,7,,,,,,,
+1/29/2026,Hex Bar Deadlift,4,295,lbs,7,,,,,,,
+1/29/2026,Bench Press,1,135,lbs,5,,,,,,,
+1/29/2026,Bench Press,2,185,lbs,7,,,,,,,
+1/29/2026,Bench Press,3,185,lbs,8,,,,,,,
+1/29/2026,Bench Press,4,185,lbs,6,,,,,,,
+1/29/2026,Tuck Inversion,1,,lbs,2,,,,,,,
+1/29/2026,Ring row,1,,lbs,7,,,,,,,
+1/29/2026,Ring row,2,,lbs,7,,,,,,,
+1/29/2026,Ring row,3,,lbs,7,,,,,,,
+1/29/2026,Exercise Ball Situp,1,,lbs,17,,,,,,,
+1/29/2026,Exercise Ball Situp,2,,lbs,13,,,,,,,
+1/29/2026,Alt Leg Lift,1,,lbs,10,,,,,,,
+1/29/2026,Alt Leg Lift,2,,lbs,10,,,,,,,
+1/29/2026,Rear delt,1,16,lbs,7,,,,,,,
+1/29/2026,Rear delt,2,16,lbs,10,,,,,,,
+1/29/2026,SA Landmine Press,1,25,lbs,10,,,,,,,
+1/29/2026,SA Landmine Press,2,25,lbs,10,,,,,,,
+1/29/2026,SA Landmine Press,3,25,lbs,10,,,,,,,
+1/29/2026,Landmine Pull and Press,1,25,lbs,10,,,,,,,
+1/29/2026,Landmine Pull and Press,2,25,lbs,11,,,,,,,
+1/29/2026,Wide Grip Pull Up,1,,lbs,5,,,,,,,
+1/29/2026,Wide Grip Pull Up,2,,lbs,5,,,,,,,
+1/29/2026,Wide Grip Pull Up,3,,lbs,5,,,,,,,
+1/30/2026,Face Pulls,1,66,lbs,10,,,,,,,
+1/30/2026,KB Press,1,20,kg,7,,,,,,,
+1/30/2026,KB Press,2,24,kg,7,,,,,,,
+1/30/2026,KB Press,3,32,kg,3,,,,,,,
+1/30/2026,KB Press,4,32,kg,3,,,,,,,
+1/30/2026,KB Press,5,32,kg,3,,,,,,,
+1/30/2026,Side Lying Press,1,20,lbs,7,,,,,,,
+1/30/2026,Side Lying Press,2,24,lbs,7,,,,,,,
+1/30/2026,Side Lying Press,3,24,lbs,13,,,,,,,
+1/30/2026,Side Lying Press,4,24,lbs,17,,,,,,,
+1/30/2026,TGU,1,44,kg,1,,,,,,,
+1/30/2026,TGU,2,48,kg,1,,,,,,,
+1/30/2026,TGU,3,48,kg,1,,,,,,,
+1/30/2026,BB Reverse Curl,1,45,lbs,17,,,,,,bar only,
+1/30/2026,BB Reverse Curl,2,55,lbs,13,,,,,,,
+1/30/2026,BB Reverse Curl,3,60,lbs,13,,,,,,,
+1/30/2026,Captains of Crush,1,0.5,lbs,7,,,,,,gripper #0.5,
+1/30/2026,Captains of Crush,2,1,lbs,5,,,,,,gripper #1,
+1/30/2026,Captains of Crush,3,1,lbs,5,,,,,,gripper #1,
+1/30/2026,SA Tricep Extension,1,27,lbs,10,,,,,,,
+1/30/2026,SA Tricep Extension,2,27,lbs,11,,,,,,,
+1/30/2026,Dumbbell Curl,1,27,lbs,10,,,,,,ball bicep curl,
+1/30/2026,Dumbbell Curl,2,27,lbs,11,,,,,,ball bicep curl,
+1/30/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+1/30/2026,Neck Circuit,2,10,lbs,17,,,,,,,
+1/30/2026,Bench Dip,1,,lbs,21,,,,,,,
+1/30/2026,Bench Dip,2,,lbs,21,,,,,,,
+1/30/2026,Assault Bike,1,,lbs,,,,,77,,10/20 intervals,
+2/2/2026,Squat,1,165,lbs,5,,,,,,,
+2/2/2026,Zercher Squat,1,95,lbs,13,,,,,,,
+2/2/2026,Zercher Squat,2,95,lbs,17,,,,,,,
+2/2/2026,Zercher Squat,3,95,lbs,17,,,,,,,
+2/2/2026,Zercher Squat,4,95,lbs,10,,,,,,,
+2/2/2026,Zercher Squat,5,95,lbs,10,,,,,,,
+2/2/2026,Hamstring deadlift,1,50,lbs,10,,,,,,,
+2/2/2026,Hamstring deadlift,2,50,lbs,10,,,,,,,
+2/2/2026,Hamstring deadlift,3,50,lbs,10,,,,,,,
+2/2/2026,KB Sidestep,1,20,lbs,10,,,,,,,
+2/2/2026,KB Sidestep,2,20,lbs,10,,,,,,,
+2/2/2026,KB Sidestep,3,20,lbs,10,,,,,,,
+2/2/2026,Calf Raise,1,,lbs,17,,,,,,,
+2/2/2026,Calf Raise,2,,lbs,17,,,,,,,
+2/2/2026,Calf Raise,3,,lbs,17,,,,,,,
+2/2/2026,Bulgarian Split Squat,1,15,lbs,10,,,,,,,
+2/2/2026,Bulgarian Split Squat,2,15,lbs,10,,,,,,,
+2/2/2026,Bulgarian Split Squat,3,15,lbs,10,,,,,,,
+2/2/2026,Bulgarian Split Squat,4,15,lbs,10,,,,,,,
+2/3/2026,Face Pulls,1,72,lbs,10,,,,,,,
+2/3/2026,Dumbbell Row,1,50,lbs,10,,,,,,,
+2/3/2026,Dumbbell Row,2,60,lbs,10,,,,,,,
+2/3/2026,Dumbbell Row,3,60,lbs,11,,,,,,,
+2/3/2026,KB Press,1,24,kg,10,,,,,,,
+2/3/2026,KB Press,2,24,kg,11,,,,,,,
+2/3/2026,Cable Row,1,49,lbs,10,,,,,,,
+2/3/2026,Cable Row,2,49,lbs,11,,,,,,,
+2/3/2026,EQ Bar Incline Bench,1,16,kg,7,,,,,,16kg KB each side,
+2/3/2026,EQ Bar Incline Bench,2,31,lbs,11,,,,,,16kg KB + 15lb DB each side,
+2/3/2026,EQ Bar Incline Bench,3,31,lbs,10,,,,,,16kg KB + 15lb DB each side,
+2/3/2026,EQ Bar Incline Bench,4,16,kg,21,,,,,,16kg KB each side,
+2/3/2026,Upright Row,1,65,lbs,17,,,,,,,
+2/3/2026,Upright Row,2,65,lbs,21,,,,,,,
+2/3/2026,Cable Fly,1,53,lbs,17,,,,,,,
+2/3/2026,Cable Fly,2,53,lbs,13,,,,,,,
+2/3/2026,Lateral Raise,1,10,lbs,11,,,,,,,
+2/3/2026,Lateral Raise,2,10,lbs,10,,,,,,,
+2/9/2026,Squat,1,135,lbs,3,,,,,,foot elevated,
+2/9/2026,Squat,2,165,lbs,7,,,,,,foot elevated,
+2/9/2026,Squat,3,185,lbs,7,,,,,,foot elevated,
+2/9/2026,Squat,4,205,lbs,7,,,,,,foot elevated,
+2/9/2026,Squat,5,205,lbs,7,,,,,,foot elevated,
+2/9/2026,Squat,6,205,lbs,7,,,,,,foot elevated,
+2/9/2026,Hamstring deadlift,1,60,lbs,10,,,,,,,
+2/9/2026,Hamstring deadlift,2,60,lbs,10,,,,,,,
+2/9/2026,Hamstring deadlift,3,60,lbs,10,,,,,,,
+2/9/2026,Hamstring deadlift,4,60,lbs,10,,,,,,,
+2/9/2026,Kettlebell Leg Extension,1,16,kg,10,,,,,,,
+2/9/2026,Kettlebell Leg Extension,2,16,kg,10,,,,,,,
+2/9/2026,Kettlebell Leg Extension,3,16,kg,17,,,,,,,
+2/9/2026,Kettlebell Leg Extension,4,16,kg,21,,,,,,,
+2/9/2026,Calf Raise,1,,lbs,17,,,,,,,
+2/9/2026,Calf Raise,2,,lbs,13,,,,,,,
+2/9/2026,Calf Raise,3,,lbs,21,,,,,,,
+2/9/2026,Calf Raise,4,,lbs,21,,,,,,,
+2/9/2026,Bulgarian Split Squat,1,,lbs,10,,,,,,,
+2/9/2026,Bulgarian Split Squat,2,15,lbs,10,,,,,,,
+2/9/2026,Bulgarian Split Squat,3,25,lbs,10,,,,,,,
+2/9/2026,Bulgarian Split Squat,4,30,lbs,12,,,,,,,
+2/9/2026,Adductor Bench,1,,lbs,21,,,,,,,
+2/9/2026,Adductor Bench,2,,lbs,21,,,,,,,
+2/10/2026,EQ Bar Incline Bench,1,16,kg,7,,,,,,16kg KB each side,
+2/10/2026,EQ Bar Incline Bench,2,31,lbs,13,,,,,,16kg KB + 15lb DB each side,
+2/10/2026,EQ Bar Incline Bench,3,31,lbs,13,,,,,,16kg KB + 15lb DB each side,
+2/10/2026,Ring row,1,,lbs,10,,,,,,,
+2/10/2026,Ring row,2,,lbs,10,,,,,,,
+2/10/2026,Ring row,3,,lbs,11,,,,,,,
+2/10/2026,Ring row,4,,lbs,11,,,,,,,
+2/10/2026,Low to High Crossover,1,16,lbs,17,,,,,,,
+2/10/2026,Low to High Crossover,2,16,lbs,17,,,,,,,
+2/10/2026,Chinup,1,,lbs,7,,,,,,,
+2/10/2026,Chinup,2,,lbs,7,,,,,,,
+2/10/2026,Chinup,3,,lbs,7,,,,,,,
+2/10/2026,KB Press,1,32,kg,17,,,,,,,
+2/10/2026,KB Press,2,32,kg,17,,,,,,,
+2/10/2026,Ab Wheel Rollout,1,,lbs,17,,,,,,,
+2/10/2026,Ab Wheel Rollout,2,,lbs,21,,,,,,,
+2/10/2026,SA Tricep Extension,1,16,lbs,21,,,,,,,
+2/10/2026,SA Tricep Extension,2,22,lbs,17,,,,,,,
+2/11/2026,Zercher Squat,1,75,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,2,95,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,3,115,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,4,115,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,5,115,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,6,115,lbs,10,,,,,,,
+2/11/2026,Zercher Squat,7,115,lbs,10,,,,,,,
+2/11/2026,Calf Raise,1,,lbs,21,,,,,,,
+2/11/2026,Calf Raise,2,,lbs,21,,,,,,,
+2/12/2026,TGU,1,36,kg,2,,,,,,,
+2/12/2026,TGU,2,40,kg,2,,,,,,,
+2/12/2026,TGU,3,44,kg,2,,,,,,,
+2/12/2026,TGU,4,44,kg,2,,,,,,,
+2/12/2026,TGU,5,44,kg,2,,,,,,,
+2/12/2026,Rear delt,1,16,lbs,10,,,,,,,
+2/12/2026,Rear delt,2,16,lbs,11,,,,,,,
+2/12/2026,Overhead Press,1,75,lbs,7,,,,,,,
+2/12/2026,Overhead Press,2,95,lbs,7,,,,,,,
+2/12/2026,Overhead Press,3,115,lbs,6,,,,,,,
+2/12/2026,Overhead Press,4,135,lbs,3,,,,,,,
+2/12/2026,Overhead Press,5,135,lbs,3,,,,,,,
+2/12/2026,Overhead Press,6,135,lbs,3,,,,,,,
+2/12/2026,Tuck Inversion,1,,lbs,2,,,,,,,
+2/12/2026,Tuck Inversion,2,,lbs,2,,,,,,,
+2/12/2026,Tuck Inversion,3,,lbs,2,,,,,,,
+2/12/2026,Neck Circuit,1,10,lbs,17,,,,,,,
+2/14/2026,Deadlift,1,185,lbs,6,,,,,,,
+2/14/2026,Deadlift,2,225,lbs,5,,,,,,,
+2/14/2026,Deadlift,3,275,lbs,5,,,,,,,
+2/14/2026,Deadlift,4,275,lbs,5,,,,,,,
+2/14/2026,Deadlift,5,275,lbs,6,,,,,,,
+2/14/2026,Deadlift,6,275,lbs,5,,,,,,,
+2/14/2026,Fire Hydrant,1,,lbs,17,,,,,,,
+2/14/2026,Fire Hydrant,2,,lbs,17,,,,,,,
+2/14/2026,Fire Hydrant,3,,lbs,17,,,,,,,
+2/14/2026,SL Deadlift,1,36,lbs,10,,,,,,,
+2/14/2026,SL Deadlift,2,40,lbs,10,,,,,,,
+2/14/2026,Chinup,1,,lbs,5,,,,,,"narrow, vest",

proof-of-work/lib/db-file.ts

@@ -0,0 +1,30 @@
+import path from "path";
+import { existsSync } from "fs";
+
+export function resolveDatabasePath(): string {
+  const dbUrl = process.env.DATABASE_URL || "file:./data/app.db";
+
+  if (!dbUrl.startsWith("file:")) {
+    return path.resolve(process.cwd(), "prisma", "data", "app.db");
+  }
+
+  const rawPath = dbUrl.slice("file:".length);
+
+  if (path.isAbsolute(rawPath)) {
+    return rawPath;
+  }
+
+  const normalized = rawPath.replace(/^\.\//, "");
+  const directPath = path.resolve(process.cwd(), normalized);
+  if (existsSync(directPath)) {
+    return directPath;
+  }
+
+  const prismaPath = path.resolve(process.cwd(), "prisma", normalized);
+  return prismaPath;
+}
+
+export function getTimestampFileSuffix(now: Date = new Date()): string {
+  const iso = now.toISOString();
+  return iso.replace(/[:.]/g, "-");
+}

proof-of-work/lib/db/exercises.ts

@@ -62,6 +62,7 @@ export async function getExerciseHistory(
       exerciseId,
       workout: {
         userId,
+        deletedAt: null,
       },
     },
     orderBy: {
@@ -82,6 +83,7 @@ export async function getPersonalBest(
       exerciseId,
       workout: {
         userId,
+        deletedAt: null,
       },
     },
     orderBy: [

proof-of-work/lib/db/stats.ts

@@ -20,6 +20,7 @@ export async function getWeeklyWorkoutCount(userId: string): Promise<number> {
   const count = await prisma.workout.count({
     where: {
       userId,
+      deletedAt: null,
       date: {
         gte: mondayStart,
         lte: sundayEnd,
@@ -35,7 +36,7 @@ export async function getWeeklyWorkoutCount(userId: string): Promise<number> {
  */
 export async function getTotalWorkoutCount(userId: string): Promise<number> {
   return prisma.workout.count({
-    where: { userId },
+    where: { userId, deletedAt: null },
   });
 }
 
@@ -53,6 +54,7 @@ export async function getMonthlyWorkoutCount(userId: string): Promise<number> {
   return prisma.workout.count({
     where: {
       userId,
+      deletedAt: null,
       date: {
         gte: monthStart,
         lte: monthEnd,
@@ -75,6 +77,7 @@ export async function getYearlyWorkoutCount(userId: string): Promise<number> {
   return prisma.workout.count({
     where: {
       userId,
+      deletedAt: null,
       date: {
         gte: yearStart,
         lte: yearEnd,
@@ -88,7 +91,7 @@ export async function getYearlyWorkoutCount(userId: string): Promise<number> {
  */
 export async function getCurrentStreak(userId: string): Promise<number> {
   const workouts = await prisma.workout.findMany({
-    where: { userId },
+    where: { userId, deletedAt: null },
     select: { date: true },
     orderBy: { date: "desc" },
   });
@@ -139,6 +142,7 @@ export async function getWeeklyVolume(userId: string): Promise<number> {
     where: {
       workout: {
         userId,
+        deletedAt: null,
         date: {
           gte: mondayStart,
           lte: sundayEnd,
@@ -176,7 +180,7 @@ export async function getDashboardStats(userId: string): Promise<DashboardStats>
     getCurrentStreak(userId),
     getWeeklyVolume(userId),
     prisma.workout.findMany({
-      where: { userId },
+      where: { userId, deletedAt: null },
       include: {
         setLogs: {
           include: {

proof-of-work/lib/db/workouts.ts

@@ -20,6 +20,7 @@ export async function getWorkouts(
 
   const where: any = {
     userId,
+    deletedAt: null,
   };
 
   if (query) {
@@ -67,8 +68,8 @@ export async function getWorkouts(
  * Get a single workout by ID with all its sets
  */
 export async function getWorkoutById(id: string) {
-  return prisma.workout.findUnique({
-    where: { id },
+  return prisma.workout.findFirst({
+    where: { id, deletedAt: null },
     include: {
       setLogs: {
         include: {
@@ -107,12 +108,9 @@ export async function createWorkout(data: {
  * Delete a workout and all its associated sets
  */
 export async function deleteWorkout(id: string): Promise<void> {
-  await prisma.setLog.deleteMany({
-    where: { workoutId: id },
-  });
-
-  await prisma.workout.delete({
+  await prisma.workout.update({
     where: { id },
+    data: { deletedAt: new Date() },
   });
 }
 
@@ -124,7 +122,7 @@ export async function getRecentWorkouts(
   limit: number = 10
 ) {
   return prisma.workout.findMany({
-    where: { userId },
+    where: { userId, deletedAt: null },
     include: {
       setLogs: {
         include: {

proof-of-work/lib/exerciseOptions.ts

@@ -0,0 +1,132 @@
+import { Exercise } from "@prisma/client";
+
+export type Option = {
+  value: string;
+  label: string;
+};
+
+export const BASE_EQUIPMENT_OPTIONS: Option[] = [
+  { value: "barbell", label: "Barbell" },
+  { value: "dumbbell", label: "Dumbbell" },
+  { value: "machine", label: "Machine" },
+  { value: "cable", label: "Cable" },
+  { value: "bodyweight", label: "Bodyweight" },
+  { value: "cardio", label: "Cardio" },
+  { value: "kettlebell", label: "Kettlebell" },
+  { value: "other", label: "Other" },
+];
+
+export const BASE_MUSCLE_GROUPS: string[] = [
+  "chest",
+  "back",
+  "shoulders",
+  "quads",
+  "hamstrings",
+  "glutes",
+  "biceps",
+  "triceps",
+  "forearms",
+  "core",
+  "calves",
+  "full body",
+  "cardio",
+  "abs",
+  "adductors",
+  "legs",
+  "traps",
+  "hip flexors",
+  "neck",
+  "obliques",
+];
+
+export const BASE_TRACKING_FIELDS: Option[] = [
+  { value: "sets", label: "Sets" },
+  { value: "reps", label: "Reps" },
+  { value: "weight", label: "Weight" },
+  { value: "duration", label: "Time" },
+  { value: "distance", label: "Distance" },
+  { value: "calories", label: "Calories" },
+  { value: "notes", label: "Notes" },
+];
+
+function titleCaseToken(input: string): string {
+  return input
+    .split(" ")
+    .filter(Boolean)
+    .map((part) => part.charAt(0).toUpperCase() + part.slice(1))
+    .join(" ");
+}
+
+function parseJsonArray(raw: string | null): string[] {
+  if (!raw) return [];
+  try {
+    const parsed = JSON.parse(raw);
+    return Array.isArray(parsed) ? parsed.map(String) : [];
+  } catch {
+    return [];
+  }
+}
+
+export function normalizeValue(input: string): string {
+  return input.trim().toLowerCase().replace(/\s+/g, " ");
+}
+
+export function deriveEquipmentOptions(exercises: Exercise[]): Option[] {
+  const baseValues = new Set(BASE_EQUIPMENT_OPTIONS.map((item) => item.value));
+  const customValues = new Set<string>();
+
+  for (const exercise of exercises) {
+    const value = normalizeValue(exercise.type || "");
+    if (value && !baseValues.has(value)) {
+      customValues.add(value);
+    }
+  }
+
+  const customOptions = Array.from(customValues)
+    .sort()
+    .map((value) => ({ value, label: titleCaseToken(value) }));
+
+  return [...BASE_EQUIPMENT_OPTIONS, ...customOptions];
+}
+
+export function deriveMuscleGroupOptions(exercises: Exercise[]): string[] {
+  const baseValues = new Set(BASE_MUSCLE_GROUPS.map(normalizeValue));
+  const customValues = new Set<string>();
+
+  for (const exercise of exercises) {
+    const groups = parseJsonArray(exercise.muscleGroups);
+    for (const group of groups) {
+      const value = normalizeValue(group);
+      if (value && !baseValues.has(value)) {
+        customValues.add(value);
+      }
+    }
+  }
+
+  return [...BASE_MUSCLE_GROUPS, ...Array.from(customValues).sort()];
+}
+
+export function deriveTrackingFieldOptions(exercises: Exercise[]): Option[] {
+  const baseValues = new Set(BASE_TRACKING_FIELDS.map((item) => item.value));
+  const customValues = new Set<string>();
+
+  for (const exercise of exercises) {
+    const fields = parseJsonArray((exercise as any).inputFields || "[]");
+    for (const field of fields) {
+      const value = normalizeValue(field);
+      if (value && !baseValues.has(value)) {
+        customValues.add(value);
+      }
+    }
+  }
+
+  const customOptions = Array.from(customValues)
+    .sort()
+    .map((value) => ({ value, label: titleCaseToken(value) }));
+
+  return [...BASE_TRACKING_FIELDS, ...customOptions];
+}
+
+export function displayLabel(value: string): string {
+  return titleCaseToken(value);
+}

proof-of-work/package.json

@@ -1,7 +1,7 @@
 {
-  "name": "workout-planner",
+  "name": "proof-of-work",
   "version": "1.0.0",
-  "description": "A modern workout planning application built with Next.js",
+  "description": "Self-hosted multi-user workout planner and logger.",
   "private": true,
   "scripts": {
     "dev": "next dev",
@@ -10,7 +10,8 @@
     "lint": "next lint",
     "db:push": "prisma db push",
     "db:seed": "npx tsx prisma/seed.ts",
-    "db:studio": "prisma studio"
+    "db:studio": "prisma studio",
+    "sync-library": "node scripts/sync-library.cjs"
   },
   "dependencies": {
     "next": "^14.0.0",

proof-of-work/prisma/ensureExerciseLibrary.cjs

@@ -0,0 +1,103 @@
+#!/usr/bin/env node
+/**
+ * ensureExerciseLibrary — runs at every container boot from
+ * docker_entrypoint.sh. Inserts every exercise from
+ * /app/prisma/exercises.seed.json into the Exercise table for every
+ * existing user, using `INSERT OR IGNORE` keyed on (userId, name).
+ *
+ * Properties:
+ *   - Multi-user-aware. Iterates all rows in `User` so every user on the
+ *     instance gets the same curated library.
+ *   - Idempotent. Re-running is a no-op for exercises that already exist.
+ *   - Additive only. Never deletes or updates existing rows. Users keep
+ *     their own custom exercises (isCustom=true) untouched, and existing
+ *     library entries are not reshaped if the maintainer changed the
+ *     description/inputFields/etc. for them downstream.
+ *   - Cheap. Wrapped in a single transaction; ~164 rows x N users runs in
+ *     well under a second.
+ *
+ * Invoked from docker_entrypoint.sh after the schema-compat ALTERs:
+ *   node /app/prisma/ensureExerciseLibrary.cjs --db /data/app.db --json /app/prisma/exercises.seed.json
+ *
+ * Uses the sqlite3 CLI (already installed in the runner image) instead of a
+ * Node SQLite binding so we don't have to ship a native dep.
+ */
+
+const fs = require('fs');
+const crypto = require('crypto');
+const { execFileSync } = require('child_process');
+
+function arg(name) {
+  const i = process.argv.indexOf(name);
+  return i >= 0 ? process.argv[i + 1] : null;
+}
+
+const dbPath = arg('--db');
+const jsonPath = arg('--json');
+
+if (!dbPath || !jsonPath) {
+  console.error('usage: ensureExerciseLibrary.cjs --db <path> --json <path>');
+  process.exit(64);
+}
+
+if (!fs.existsSync(dbPath)) {
+  console.error(`[ensure-library] db not found: ${dbPath}`);
+  process.exit(0); // soft-fail; entrypoint should keep going
+}
+if (!fs.existsSync(jsonPath)) {
+  console.error(`[ensure-library] library json not found: ${jsonPath}`);
+  process.exit(0);
+}
+
+const library = JSON.parse(fs.readFileSync(jsonPath, 'utf8'));
+if (!Array.isArray(library) || library.length === 0) {
+  console.error('[ensure-library] library is empty; nothing to do');
+  process.exit(0);
+}
+
+// Get all user ids
+const usersRaw = execFileSync('sqlite3', [dbPath, 'SELECT id FROM User;'], {
+  encoding: 'utf8',
+});
+const userIds = usersRaw.split('\n').map((s) => s.trim()).filter(Boolean);
+
+if (userIds.length === 0) {
+  console.error('[ensure-library] no users yet; skipping (will run on next boot after a user exists)');
+  process.exit(0);
+}
+
+// Quote a string for safe use as a SQLite single-quoted literal.
+const q = (s) => `'${String(s).replace(/'/g, "''")}'`;
+// Generate a 25-char id with a "c" prefix to roughly match cuid shape.
+// Uniqueness comes from 12 random bytes; collision probability is negligible.
+const newId = () => 'c' + crypto.randomBytes(12).toString('hex');
+
+const stmts = ['BEGIN;'];
+let inserts = 0;
+for (const userId of userIds) {
+  for (const ex of library) {
+    inserts++;
+    const muscleGroups = q(JSON.stringify(ex.muscleGroups || []));
+    const inputFields = q(
+      JSON.stringify(ex.inputFields || ['sets', 'reps', 'weight']),
+    );
+    const defaultWeightUnit =
+      ex.defaultWeightUnit == null ? 'NULL' : q(ex.defaultWeightUnit);
+    const description = ex.description == null ? 'NULL' : q(ex.description);
+
+    stmts.push(
+      `INSERT OR IGNORE INTO Exercise ` +
+        `(id, userId, name, description, muscleGroups, type, inputFields, defaultWeightUnit, isCustom, createdAt) ` +
+        `VALUES (${q(newId())}, ${q(userId)}, ${q(ex.name)}, ${description}, ` +
+        `${muscleGroups}, ${q(ex.type)}, ${inputFields}, ${defaultWeightUnit}, ` +
+        `0, CURRENT_TIMESTAMP);`,
+    );
+  }
+}
+stmts.push('COMMIT;');
+
+execFileSync('sqlite3', [dbPath], { input: stmts.join('\n') });
+console.error(
+  `[ensure-library] processed ${userIds.length} user(s) x ${library.length} exercise(s) ` +
+    `(${inserts} INSERT OR IGNORE statements)`,
+);

proof-of-work/prisma/schema.prisma

@@ -76,6 +76,7 @@ model Workout {
   durationMinutes    Int?
   difficulty         Int?      // 1-10 scale
   caloriesBurned     Int?
+  deletedAt          DateTime?
   createdAt          DateTime  @default(now())
   updatedAt          DateTime  @updatedAt
 
@@ -85,6 +86,7 @@ model Workout {
 
   @@index([userId])
   @@index([date])
+  @@index([deletedAt])
 }
 
 model SetLog {
@@ -100,6 +102,7 @@ model SetLog {
   distance           Float?    // for distance-based exercises
   distanceUnit       String?   // "mi", "km", "m"
   calories           Int?      // for cardio machines that report calories
+  customMetrics      String?   // JSON map for dynamic custom metrics (e.g. {"watts":"157"})
   notes              String?
   createdAt          DateTime  @default(now())
 

proof-of-work/prisma/seed.ts

@@ -0,0 +1,111 @@
+import { PrismaClient } from "@prisma/client";
+import * as bcryptjs from "bcryptjs";
+import * as fs from "fs";
+import * as path from "path";
+
+/**
+ * Seeds a fresh database with:
+ *   1. The default `admin@local` user (password: `workout123`).
+ *   2. Default UserPreferences for that user.
+ *   3. The full curated exercise library, loaded from
+ *      `prisma/exercises.seed.json`.
+ *
+ * Idempotent — re-running upserts the user and exercises without
+ * duplicates. Used at Docker build time to populate the empty-schema
+ * fallback DB and at first boot for any host that didn't get a baked seed.
+ *
+ * The curated library is the same JSON read at runtime by
+ * `ensureExerciseLibrary.cjs` from docker_entrypoint.sh, so updates
+ * shipped in a new package version reach existing installs too.
+ */
+
+const prisma = new PrismaClient();
+
+interface LibraryExercise {
+  name: string;
+  description: string | null;
+  type: string;
+  muscleGroups: string[];
+  inputFields: string[];
+  defaultWeightUnit: string | null;
+}
+
+function loadLibrary(): LibraryExercise[] {
+  const libPath = path.resolve(__dirname, "exercises.seed.json");
+  if (!fs.existsSync(libPath)) {
+    console.warn(`[seed] library file not found at ${libPath}; seeding 0 exercises`);
+    return [];
+  }
+  const raw = JSON.parse(fs.readFileSync(libPath, "utf8"));
+  if (!Array.isArray(raw)) {
+    throw new Error(`[seed] library file at ${libPath} is not an array`);
+  }
+  return raw as LibraryExercise[];
+}
+
+async function main() {
+  const hashedPassword = await bcryptjs.hash("workout123", 10);
+
+  const user = await prisma.user.upsert({
+    where: { email: "admin@local" },
+    update: {},
+    create: {
+      email: "admin@local",
+      passwordHash: hashedPassword,
+      name: "Admin User",
+    },
+  });
+
+  console.log("Created/verified user:", user.id);
+
+  await prisma.userPreferences.upsert({
+    where: { userId: user.id },
+    update: {},
+    create: {
+      userId: user.id,
+      theme: "system",
+      defaultWeightUnit: "lbs",
+      defaultRestSeconds: 90,
+      enableClaudeAI: false,
+    },
+  });
+
+  console.log("Created/verified user preferences");
+
+  const exercises = loadLibrary();
+  console.log(`[seed] loading ${exercises.length} exercises from exercises.seed.json`);
+
+  for (const exercise of exercises) {
+    await prisma.exercise.upsert({
+      where: {
+        userId_name: {
+          userId: user.id,
+          name: exercise.name,
+        },
+      },
+      update: {},
+      create: {
+        userId: user.id,
+        name: exercise.name,
+        description: exercise.description,
+        muscleGroups: JSON.stringify(exercise.muscleGroups),
+        type: exercise.type,
+        inputFields: JSON.stringify(exercise.inputFields),
+        defaultWeightUnit: exercise.defaultWeightUnit,
+        isCustom: false,
+      },
+    });
+  }
+
+  console.log(`Created/verified ${exercises.length} exercises`);
+}
+
+main()
+  .then(async () => {
+    await prisma.$disconnect();
+  })
+  .catch(async (e) => {
+    console.error(e);
+    await prisma.$disconnect();
+    process.exit(1);
+  });

proof-of-work/public/icons/favicon.svg

@@ -0,0 +1,3 @@
+<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 1024 1024">
+  <image href="/icons/gemini-kettlebell.png" width="1024" height="1024"/>
+</svg>

proof-of-work/public/manifest.json

@@ -1,6 +1,6 @@
 {
-  "name": "Workout Planner",
-  "short_name": "Workout",
+  "name": "Proof of Work",
+  "short_name": "Proof",
   "description": "Track. Lift. Dominate.",
   "start_url": "/main/dashboard",
   "scope": "/",

proof-of-work/public/sw.js

@@ -1,4 +1,4 @@
-const CACHE_NAME = 'workout-planner-v1';
+const CACHE_NAME = 'proof-of-work-v1';
 
 // Assets to pre-cache for offline shell
 const PRECACHE_URLS = [

proof-of-work/scripts/generate-icons.js

@@ -28,10 +28,9 @@ function ensureOutputDir() {
 }
 
 /**
- * Draw a stylized "W" character on a pixel buffer
- * Uses simple geometric shapes to create the letter
+ * Draw a simple white kettlebell on black background.
  */
-function drawW(buffer, width, height) {
+function drawKettlebell(buffer, width, height) {
   const canvasWidth = width;
   const canvasHeight = height;
 
@@ -62,45 +61,52 @@ function drawW(buffer, width, height) {
   // Fill background
   fillRect(0, 0, canvasWidth, canvasHeight, BACKGROUND_COLOR.r, BACKGROUND_COLOR.g, BACKGROUND_COLOR.b);
 
-  // Calculate dimensions for the "W"
-  const padding = Math.floor(canvasHeight * 0.1);
-  const letterWidth = canvasWidth - padding * 2;
-  const letterHeight = canvasHeight - padding * 2;
+  const cx = canvasWidth / 2;
+  const bodyTop = Math.floor(canvasHeight * 0.34);
+  const bodyBottom = Math.floor(canvasHeight * 0.86);
+  const bodyHalfWidth = canvasWidth * 0.27;
 
-  const startX = padding;
-  const startY = padding;
+  const handleOuterRadius = canvasWidth * 0.2;
+  const handleInnerRadius = canvasWidth * 0.11;
+  const handleCenterY = canvasHeight * 0.35;
 
-  // Draw a stylized "W" using rectangles (five vertical bars forming W shape)
-  const barWidth = letterWidth * 0.12;
-  const spacing = letterWidth / 4;
+  // Draw ring handle (outer white circle, inner black circle).
+  for (let y = 0; y < canvasHeight; y++) {
+    for (let x = 0; x < canvasWidth; x++) {
+      const dx = x - cx;
+      const dy = y - handleCenterY;
+      const dist = Math.sqrt(dx * dx + dy * dy);
+      if (dist <= handleOuterRadius && dist >= handleInnerRadius) {
+        setPixel(x, y, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
+      }
+    }
+  }
 
-  // Create a V-V-V pattern (W shape)
-  // First V: two diagonal bars meeting at a point
-  const v1LeftX = startX + spacing * 0.2;
-  const v1RightX = startX + spacing * 0.8;
-  const v1MidX = (v1LeftX + v1RightX) / 2;
-  const v1BottomY = startY + letterHeight;
-  const v1TopY = startY;
+  // Handle connectors.
+  const connectorWidth = Math.floor(canvasWidth * 0.06);
+  const connectorHeight = Math.floor(canvasHeight * 0.1);
+  const leftConnectorX = Math.floor(cx - handleOuterRadius - connectorWidth * 0.2);
+  const rightConnectorX = Math.floor(cx + handleOuterRadius - connectorWidth * 0.8);
+  const connectorY = Math.floor(canvasHeight * 0.39);
+  fillRect(leftConnectorX, connectorY, connectorWidth, connectorHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
+  fillRect(rightConnectorX, connectorY, connectorWidth, connectorHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
 
-  // Left bar of first V
-  fillRect(v1LeftX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
+  // Rounded-ish body made from stacked horizontal bars.
+  const bodyHeight = bodyBottom - bodyTop;
+  for (let i = 0; i < bodyHeight; i++) {
+    const t = i / bodyHeight;
+    const curve = 1 - Math.pow((t - 0.5) * 2, 2); // widest in middle
+    const half = bodyHalfWidth * (0.78 + 0.22 * Math.max(0, curve));
+    const y = bodyTop + i;
+    const x = Math.floor(cx - half);
+    const w = Math.ceil(half * 2);
+    fillRect(x, y, w, 1, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
+  }
 
-  // Right bar of first V
-  fillRect(v1RightX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
-
-  // Second V
-  const v2LeftX = startX + spacing * 0.9;
-  const v2RightX = startX + spacing * 1.5;
-
-  fillRect(v2LeftX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
-  fillRect(v2RightX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
-
-  // Third V (right side)
-  const v3LeftX = startX + spacing * 1.6;
-  const v3RightX = startX + spacing * 2.2;
-
-  fillRect(v3LeftX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
-  fillRect(v3RightX, v1TopY, barWidth, letterHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
+  // Flat base accent.
+  const baseWidth = Math.floor(canvasWidth * 0.42);
+  const baseHeight = Math.max(1, Math.floor(canvasHeight * 0.035));
+  fillRect(Math.floor(cx - baseWidth / 2), bodyBottom - baseHeight, baseWidth, baseHeight, TEXT_COLOR.r, TEXT_COLOR.g, TEXT_COLOR.b);
 }
 
 /**
@@ -193,7 +199,7 @@ function generateIcons() {
   ICON_SIZES.forEach((size) => {
     // Regular icon
     const buffer = Buffer.alloc(size * size * 4);
-    drawW(buffer, size, size);
+    drawKettlebell(buffer, size, size);
 
     const outputPath = path.join(OUTPUT_DIR, `icon-${size}x${size}.png`);
     createPNG(size, size, buffer, outputPath);
@@ -202,7 +208,7 @@ function generateIcons() {
     // Maskable variant (for adaptive icons on Android)
     if (MASKABLE_SIZES.includes(size)) {
       const maskableBuffer = Buffer.alloc(size * size * 4);
-      drawW(maskableBuffer, size, size);
+      drawKettlebell(maskableBuffer, size, size);
 
       const maskablePath = path.join(OUTPUT_DIR, `icon-${size}x${size}-maskable.png`);
       createPNG(size, size, maskableBuffer, maskablePath);
@@ -210,11 +216,14 @@ function generateIcons() {
     }
   });
 
-  // Create a favicon SVG as well
+  // Create a matching favicon SVG as well.
   const svgPath = path.join(OUTPUT_DIR, 'favicon.svg');
   const svgContent = `<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 192 192">
   <rect width="192" height="192" fill="#0A0A0A"/>
-  <text x="96" y="132" font-size="120" font-weight="bold" text-anchor="middle" fill="white" font-family="Arial, sans-serif">W</text>
+  <circle cx="96" cy="66" r="38" fill="none" stroke="#fff" stroke-width="18"/>
+  <rect x="52" y="69" width="18" height="22" fill="#fff"/>
+  <rect x="122" y="69" width="18" height="22" fill="#fff"/>
+  <path d="M 43 77 C 52 62, 140 62, 149 77 L 149 150 C 149 163, 131 170, 96 170 C 61 170, 43 163, 43 150 Z" fill="#fff"/>
 </svg>`;
   fs.writeFileSync(svgPath, svgContent);
   console.log(`✓ Created ${path.basename(svgPath)}`);

proof-of-work/scripts/setup-autostart.sh

@@ -3,13 +3,13 @@
 # Usage: ./scripts/setup-autostart.sh
 #
 # This creates a Launch Agent plist that runs scripts/start.sh on login.
-# To remove: launchctl unload ~/Library/LaunchAgents/com.workout-planner.plist
+# To remove: launchctl unload ~/Library/LaunchAgents/com.proof-of-work.plist
 
 set -e
 
 SCRIPT_DIR="$(cd "$(dirname "$0")" && pwd)"
 PROJECT_DIR="$(dirname "$SCRIPT_DIR")"
-PLIST_NAME="com.workout-planner"
+PLIST_NAME="com.proof-of-work"
 PLIST_DIR="$HOME/Library/LaunchAgents"
 PLIST_PATH="$PLIST_DIR/$PLIST_NAME.plist"
 LOG_DIR="$PROJECT_DIR/logs"

proof-of-work/scripts/sync-library.cjs

@@ -0,0 +1,73 @@
+#!/usr/bin/env node
+/**
+ * sync-library — extract the curated exercise library from a SQLite snapshot
+ * and write it to prisma/exercises.seed.json (the canonical library source
+ * of truth used by both `prisma/seed.ts` for fresh installs and the
+ * `ensureExerciseLibrary.cjs` runtime ensure step for updates on existing
+ * installs).
+ *
+ * Default source: ../start9/0.4/seed/data/app.db
+ * Default target: prisma/exercises.seed.json
+ *
+ * Maintainer release loop:
+ *   1. Add new exercises in the running app on your StartOS host.
+ *   2. ./start9/0.4/refresh_seed.sh <ssh-target>      # pull a fresh snapshot
+ *   3. cd proof-of-work && npm run sync-library      # update the JSON
+ *   4. git diff prisma/exercises.seed.json            # eyeball the new rows
+ *   5. git add prisma/exercises.seed.json && commit
+ *   6. Bump start9/0.4/startos/utils.ts:PACKAGE_VERSION + add a version file
+ *   7. make -C start9/0.4 clean x86 && make -C start9/0.4 install
+ *
+ * Notes:
+ *   - All exercises in the JSON ship with isCustom=false on consumption,
+ *     regardless of how they were created on the maintainer's host. They are
+ *     part of the curated library now, not user-custom.
+ *   - Removing an exercise from the JSON does NOT remove it from existing
+ *     installs (users may have logged sets against it). The system is
+ *     additive only.
+ *   - This script never touches the snapshot DB. Read-only.
+ */
+
+const fs = require('fs');
+const path = require('path');
+const { execFileSync } = require('child_process');
+
+const repoRoot = path.resolve(__dirname, '..', '..');
+const DEFAULT_DB = path.join(repoRoot, 'start9', '0.4', 'seed', 'data', 'app.db');
+const DEFAULT_OUT = path.resolve(__dirname, '..', 'prisma', 'exercises.seed.json');
+
+function arg(name, fallback) {
+  const i = process.argv.indexOf(name);
+  return i >= 0 ? process.argv[i + 1] : fallback;
+}
+
+const dbPath = arg('--db', DEFAULT_DB);
+const outPath = arg('--out', DEFAULT_OUT);
+
+if (!fs.existsSync(dbPath)) {
+  console.error(`[sync-library] snapshot DB not found at ${dbPath}`);
+  console.error('  Run start9/0.4/refresh_seed.sh first, or pass --db <path>.');
+  process.exit(2);
+}
+
+console.error(`[sync-library] reading from ${dbPath}`);
+
+const sql =
+  'SELECT name, description, muscleGroups, type, inputFields, defaultWeightUnit ' +
+  'FROM Exercise ORDER BY type, name;';
+const raw = execFileSync('sqlite3', ['-cmd', '.mode json', dbPath, sql], {
+  encoding: 'utf8',
+});
+const rows = JSON.parse(raw);
+
+const library = rows.map((r) => ({
+  name: r.name,
+  description: r.description ?? null,
+  type: r.type,
+  muscleGroups: r.muscleGroups ? JSON.parse(r.muscleGroups) : [],
+  inputFields: r.inputFields ? JSON.parse(r.inputFields) : ['sets', 'reps', 'weight'],
+  defaultWeightUnit: r.defaultWeightUnit ?? null,
+}));
+
+fs.writeFileSync(outPath, JSON.stringify(library, null, 2) + '\n');
+console.error(`[sync-library] wrote ${library.length} exercises to ${outPath}`);