Enter the kilojoules (kJ) from your watch or the gym machine at the end of the day.
π Morning hip check
Was your hip stiff or sore when you woke up? (Key recovery signal from your physio plan.)
π― Today's focus
β Daily non-negotiables
ποΈ Workout
Tap each exercise as you finish it β it saves instantly, so you won't lose your place mid-workout.
Pain during / after (0β10)0
π¦ Green-light check
Keep pain at or below 2/10 during and after β above that, drop the load or stop the exercise.
Leg extension: top 60β70% only, never lock out. Hip machines: neutral, mid-range, light β outer-hip pain = stop.
Neutral grips only; no barbell overhead press. Straps for pulling if the wrist fatigues.
Fasting day: no heavy lifting on empty fuel β train after 6:30pm or keep it very light.
βοΈ Log your numbers
Log what you did β weight, distance, time, or just a tick. Last week's numbers show underneath as your target to beat.
π¦ This week vs last week
ποΈ Weight lifted per exercise
Combines what you log above with anything Claude picks up from your workout notes.
π€ Am I progressing?
Claude checks your last 3 weeks of lifts against the plan's progression rule (~5β10% load increase every 1β2 weeks, only when pain-free) and your injury limits.
β
Not enough data yet
π The breakdown
π Weight vs goal
Your weightGoal path β 69 kg
β‘ Energy balance β last 14 days
Eaten (kcal)BurnedDaily target
π€ AI coach
Claude reads your last two weeks β weight, food, energy burned, training, pain β and tells you how to get back on path.
π― Your goals
Plan rules to remember
Pain during and after exercise must stay at or below 2/10 β above that, hold or regress.
No increase in morning hip stiffness the day after a session.
No heavy lifting fully fasted on Mon/Fri β train after 6:30pm or keep it very light.
Avoid deep hip flexion past 90Β°, sumo squats, crossing legs, and loaded wrist extension.
Leg extension machine: top 60β70% of range only β never lock out under load (MRI showed early kneecap wear).
Hip abductor/flexor machines: start light and mid-range from neutral; outer-hip pain is a stop signal, not something to push through.
No barbell overhead or front-rack press β neutral-grip machine or dumbbells only for the wrist.
Reassess with your physio every 2 weeks; pogo hops only once cleared.
π
π Your journey so far
π Milestones
Your whole journey lives on this phone. Export a backup weekly (Settings β Backup) to keep it safe.
π― Goal settings
Pre-filled from your plan (6 July 2026). Change only if your physio updates the plan.
Tell the app about anything new β a physio review, a flare-up, a green light to progress, a new restriction. Every AI review, daily coaching message, and workout comparison will factor this in from now on.
π Weekly plan review
Every Sunday, Claude reviews the week's logged data against your plan and decides whether to progress your rehab phase. Any update lands here first.
π€ AI macro estimates
Paste your Anthropic API key and every food you log gets automatic calorie & macro estimates from Claude. The key is stored only on this device and sent only to Anthropic.
Daily calorie target (kcal)
How do I get an API key?
Go to console.anthropic.com and sign up (free).
Add a small amount of credit (US$5 lasts a very long time β each food estimate costs a fraction of a cent).
Open API Keys β Create Key, copy the key that starts with sk-ant-, and paste it above.
Never share this key or paste it anywhere else.
πΎ Backup
All data lives only on this phone. Export a backup once a week and save it somewhere safe (email it to yourself or save to iCloud/Drive).
β οΈ Danger zone
Built from your Integrated Rehab, Training & Nutrition Plan Β· 6 July 2026