Workout Tracker

A minimal terminal-based Push / Pull / Legs tracker. Data lives in a GitHub repo — pull it up on any machine with a terminal.

---

Setup (one time)

1. Create a GitHub repo

Create a new private repo (e.g. my-workouts) on GitHub.
It can be completely empty — the app will create workout_data.json on first save.

2. Create a GitHub token

Go to GitHub → Settings → Developer settings → Personal access tokens → Tokens (classic).
Generate a new token with the repo scope.
Copy it — you'll only see it once.

3. Install Python dependency

pip install -r requirements.txt

4. Run

python main.py

On first run you'll be prompted for your GitHub username, token, and repo name.
Config is stored at ~/.workout_tracker_config.json on each machine.

---

Daily use

python main.py

╔══════════════════════════════════════════════╗
║        W O R K O U T   T R A C K E R        ║
║          Push · Pull · Legs  v1.0            ║
╚══════════════════════════════════════════════╝

  Status   : Week 2 of 4  (RIR target: 3)
  RIR plan : 3 → 3 → 2 → 1 → Deload
  Next day : Push 1 — Chest · Triceps · Shoulder

  [1]  Start workout
  [2]  New mesocycle
  [3]  View history
  [4]  Reconnect / reconfigure GitHub
  [0]  Exit

---

The PPL split

Day	Focus	Exercises
Push 1	Chest + Tris	Barbell Bench, Overhead Extension, Lateral Raise
Pull 1	Horizontal Back	Barbell Row, Barbell Curl, Face Pull
Legs 1	Quad focus	Squat, Leg Curl (light), Hip Thrust
Push 2	Incline Chest	Incline Press, Pushdown, Rear Delt Fly
Pull 2	Vertical Back	Lat Pulldown, Incline DB Curl, Band Pull-Apart
Legs 2	Hamstring focus	SLDL, Leg Extension (light), RDL, Calf Raise

You can rename any exercise on the fly during the session prompt.

---

Mesocycle structure

Start with: 2 sets for large muscles, 3 sets for small muscles.

Duration	RIR progression
3 weeks	3 → 2 → 1 → Deload
4 weeks	3 → 3 → 2 → 1 → Deload
5 weeks	3 → 3 → 2 → 2 → 1 → Deload

Sets adjust automatically based on biofeedback after each exercise.

---

Biofeedback

After each exercise you'll be asked:

Pump?      0 = yes (got a pump)       1 = no (barely felt it)
Soreness?  -1 = didn't recover        0 = recovered just in time
            1 = wasn't sore at all

Pump	Soreness	Result
yes	1	+1 set next session
yes	0	+1 set next session
yes	-1	= maintain
no	0 / 1	= maintain
no	-1	-1 set next session

---

Myo-rep match sets (small muscles)

Small muscles (triceps, biceps, shoulders, glutes, calves) are logged as myo-rep match sets:

1. Activation set — go to ~1 RIR at the top of the rep range
2. Rest — 5-10 breaths
3. Mini sets — match ≈ 30 % of activation reps; repeat until failure to match
4. Log: activation reps + number of mini sets

---

Accessing on another machine

git clone  # not needed — the app fetches/pushes directly via the GitHub API
pip install -r requirements.txt
python main.py
# enter your GitHub username, token, and repo name again

Your ~/.workout_tracker_config.json stores credentials locally.
All data is fetched live from GitHub on startup.