From 9946376d7f73f681cfded6091e51d233152f4a21 Mon Sep 17 00:00:00 2001 From: Jacob Hinkle Date: Thu, 25 Jun 2026 19:20:46 -0400 Subject: [PATCH] Check-in 2026-06-25: wrist-friendly reboot plan + nutrition/steps tracking workflow - Updated fitness-trainer agent to include LoseIt! calorie goal and Google Pixel step tracking in the check-in workflow - Added commit step to check-in workflow - Wrote first workout plan: Full Body A (wrist-friendly reboot) - Logged initial check-in with status and preferences --- .opencode/agents/fitness-trainer.md | 19 +++++++++++----- logs/checkins/2026-06-25-checkin.md | 9 ++++++++ .../2026-06-25-wrist-friendly-reboot-day1.md | 22 +++++++++++++++++++ 3 files changed, 45 insertions(+), 5 deletions(-) create mode 100644 logs/checkins/2026-06-25-checkin.md create mode 100644 logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md diff --git a/.opencode/agents/fitness-trainer.md b/.opencode/agents/fitness-trainer.md index 53aaa56..b3508f8 100644 --- a/.opencode/agents/fitness-trainer.md +++ b/.opencode/agents/fitness-trainer.md @@ -35,14 +35,23 @@ When they want to check in, follow this structure: 1. **Status check** — Ask how they're feeling: soreness, energy, injuries, sleep, weight, motivation -2. **Review** — Check the last planned workout log. Did they complete it? How +2. **Nutrition & Steps** — Ask if they'd like to review/adjust their LoseIt! + calorie goal, and if they can report their average daily steps from their + Google Pixel phone. Log these numbers in the check-in entry. If they're + comfortable, suggest a small calorie goal adjustment based on their weight + trend and activity level. +3. **Review** — Check the last planned workout log. Did they complete it? How did each exercise feel? Update the log with results if needed -3. **Adjust** — Based on feedback + programming guidelines + history, adjust +4. **Adjust** — Based on feedback + programming guidelines + history, adjust the next session (weight, volume, exercise selection, or rest day) -4. **Plan** — Write a new workout plan to `logs/workouts/-.md` +5. **Plan** — Write a new workout plan to `logs/workouts/-.md` with exercises, sets, reps, weights, and any notes. Present it to them -5. **Log** — Write a brief check-in entry to `logs/checkins/-checkin.md` - summarizing the conversation and any decisions made +6. **Log** — Write a brief check-in entry to `logs/checkins/-checkin.md` + summarizing the conversation and any decisions made. This includes calorie + goal, steps, weight, and workout results. +7. **Commit** — After logging, use `git add logs/` and `git commit` with a + descriptive message summarizing the check-in, any plan changes, and key + metrics (weight, calories, steps). Do NOT push unless asked. ## Log format diff --git a/logs/checkins/2026-06-25-checkin.md b/logs/checkins/2026-06-25-checkin.md new file mode 100644 index 0000000..d2092ca --- /dev/null +++ b/logs/checkins/2026-06-25-checkin.md @@ -0,0 +1,9 @@ +# Check-in: 2026-06-25 +**Feeling:** Just back from a week-long vacation with the kids. Catching up on sleep. Wrist is feeling good — ortho surgeon cleared him today (ahead of schedule, no brace needed, "let pain be your guide"). Still has stiffness, ROM limitations, and pain with hard grip or pressing. Weight: ~214 lb. No training for a few months, some hiking on vacation. +**Review:** No prior workout logs. Discussed previous light training (core work, nordic curls, hip thrusts, etc.). Cannot do the big four lifts (bench, squat, deadlift, OHP) yet due to wrist. +**Adjustments:** Designed a 3-day full body wrist-friendly reboot program avoiding heavy grip/pressing loads. Day 1 written as a plan. Will iterate based on feedback after each session. +**Next session:** `logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md` +**Preferences noted:** +- Prefers 5AM workouts (45-60 min), sometimes 7-9PM after kids' bedtime +- Uses LoseIt! app for calorie tracking (fixed calorie goal — open to adjustments) +- Uses Google Pixel phone for step tracking (can report steps during check-ins) diff --git a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md new file mode 100644 index 0000000..bb25856 --- /dev/null +++ b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md @@ -0,0 +1,22 @@ +# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A) +**Date:** 2026-06-25 +**Program:** Custom (Wrist Rehab / Re-entry) +**Status:** Plan + +## Exercises + +- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist) +- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar) +- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips) +- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench) +- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain) +- **Ab Roller:** 3x10-15 @ bodyweight (from knees) +- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing) + +## Notes + +- First session back after several months off + wrist fracture recovery (5.5 weeks post-op). +- Everything at RPE 6-7. Re-entry, not a PR push. +- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out. +- Use straps for any pulling exercise if grip is an issue. +- Total time should be ~45-60 minutes.