From 1878397a9c519a4c8818cec4be75ba5bdceaf90e Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Sat, 27 Jun 2026 08:21:56 -0400 Subject: [PATCH] Add Analysis section to workout plan format - Updated agent config log format template to include Analysis section - Added Analysis to all existing workout plans (Day 1, Day 2, Day 3) - Each Analysis lists: muscles targeted, session goal, how it fits broader strategy - Analysis to be kept current if plan changes mid-session --- .opencode/agents/fitness-trainer.md | 3 ++ .../2026-06-25-wrist-friendly-reboot-day1.md | 3 ++ .../2026-06-26-wrist-friendly-reboot-day2.md | 3 ++ logs/workouts/2026-06-27-upper-body-core-b.md | 44 +++++++++++++++++++ 4 files changed, 53 insertions(+) create mode 100644 logs/workouts/2026-06-27-upper-body-core-b.md diff --git a/.opencode/agents/fitness-trainer.md b/.opencode/agents/fitness-trainer.md index 33fe522..d314790 100644 --- a/.opencode/agents/fitness-trainer.md +++ b/.opencode/agents/fitness-trainer.md @@ -77,6 +77,9 @@ Workout plan log: **Program:** **Status:** Plan +## Analysis + + ## Exercises - : x @ - ... diff --git a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md index ec7f12e..f0546be 100644 --- a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md +++ b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md @@ -3,6 +3,9 @@ **Program:** Custom (Wrist Rehab / Re-entry) **Status:** Complete +## Analysis +Quads, glutes, hamstrings (indirect), upper back, side delts, hips, conditioning. First session back after multi-month layoff + distal radius fracture (5.5 weeks post-op). Goal: establish baseline RPE, identify pain points, test which movements are tolerated. Reintroduction phase (weeks 1-2), all movements at RPE 6-7, mid-range only, "let pain be your guide." + ## Exercises - **BikeErg Warm-Up:** 5 min easy — completed diff --git a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md index edd2233..0ab6673 100644 --- a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md +++ b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md @@ -3,6 +3,9 @@ **Program:** Custom (Wrist Rehab / Re-entry) **Status:** Complete +## Analysis +Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly. + ## Warm-Up (5-8 min) 1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down diff --git a/logs/workouts/2026-06-27-upper-body-core-b.md b/logs/workouts/2026-06-27-upper-body-core-b.md new file mode 100644 index 0000000..3d0ce57 --- /dev/null +++ b/logs/workouts/2026-06-27-upper-body-core-b.md @@ -0,0 +1,44 @@ +# Workout: Upper Body + Core (Variant B) +**Date:** 2026-06-27 (Saturday) +**Program:** Custom (Wrist Rehab / Re-entry) +**Status:** Plan + +## Analysis +Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling. + +## Warm-Up (5-8 min) + +1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down +2. **90/90 Stretches:** 2 min each side +3. **Supine piriformis stretch:** 30s each side +4. **Glute bridges:** 2x15 (wake up glutes, keep hams relaxed) +5. **Arm circles / shoulder CARs:** test wrist ROM + +## Exercises + +- **Band Press:** 3x12-15. Same as yesterday — zero wrist compression, felt great. +- **YTWs (unweighted or 2-3 lb):** 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back. + - **Y:** Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together. + - **T:** Arms out to sides at 90°, palms forward. Squeeze upper back. + - **W:** Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts. + - Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better. +- **Face Pulls:** 3x15-20 @ light band or cable. Rear delt health. +- **Lateral Raises:** 3x15 @ 5 lb. Felt good yesterday, pain-free in wrist. +- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load. +- **BikeErg:** 10 min easy (try to stay Zone 1-2 today). + +## Notes + +- Hamstring still has mild discomfort — no leg loading, continue letting it settle. +- YTWs are new — take them slow, focus on the squeeze, not the weight. +- Same grip rules: minimal left hand demand. Straps available if needed. +- If anything hurts (wrist, hamstring, shoulder), stop or sub it out. +- Total session ~45 min. + +## Adjustments from Day 2 Feedback + +- ✅ Band press confirmed as the pressing alternative (no wrist compression) +- ✅ Lateral raises at 5 lb — good starting weight +- 🆕 YTWs added — shoulder health / new stimulus +- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session) +- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)