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Training log · Block 3 of 4

Let's make this block count, mhy.

ProgramPush / Pull / Legs · Hypertrophy

Block startedFri, September 11, 2026

Coachgemini-3.8-flash

Training partnerSam Okafor

Today · AI recommendations

Tap a suggestion to add it to today's plan.

Last 7 days & next 1

A rolling view: the past week, plus what's coming up.

Wed

Oct 28

Thu

Oct 29

Fri

Oct 30

Sat

Oct 31

Sun

Nov 1

Squat60kg

Bench Press40 kg

Mon

Nov 2

Badminton1 hour

Tue

Nov 3

Wed

Nov 4

4 · 8 · 12 week milestones

Three outcomes per checkpoint. We'll review each at the matching check-in with Priya.

Week 4

Build the habit

Logged every session, no missed days.
Bench press form checked by the coach.
Found a pre-workout meal that actually works.

Week 8

Add the weight

+10kg on squat and deadlift working sets.
First strict pull-up in the books.
Sleep tracked alongside training load.

Week 12

Test the block

New 1-rep max on bench, squat, and deadlift.
Ran the whole program without a missed session.
Planned the next block with the coach.

Things to bookmark

Open these, save them on your phone, then forget about this page.

Resources

📓

Training log

Notion

💬

#ppl-block-3

Slack

🎵

Leg day playlist

Spotify

🍳

Macro targets

MyFitnessPal

🧑‍⚕️

Physio check-in

Biweekly

🔑

Locker 214

Code 4471

You're ready to train when…

✓

Warmed up joints and raised heart rate for 5 minutes.Every session, no exceptions.

✓

Water bottle filled, playlist queued.Small friction, skipped daily.

Logged yesterday's soreness before loading today's weights.Adjust if anything's still sore.

Hit yesterday's protein target.Recovery runs on protein, not willpower.

Reviewed today's session in the log before walking in.Know the weights before you touch the bar.

AI usage & settings

See how much you're using the AI coach, and point it at a different endpoint or model.

Token usage

39737Prompt tokens

94042Completion tokens

133779Total tokens

$0.7649Estimated cost