Session
Before you lift — hip flexor + quad stretch, 2 × 30 s each side
Your lower back curving in with the hips pushed forward is anterior pelvic tilt; the POSTURE exercises below are the corrective work, so don't skip them.
17 weeks · 119 days
Tap a week to open it. Your current week is outlined; the bar under each number is how much of that week you finished.
Consistency
Everything here is computed from what you actually logged. Showing up is the part that compounds.
Body weight
One reading a week, taken from the card on the Today tab.
Every day of the plan
One square per day — the seven days down, all seventeen weeks across. Darker means more of that day got finished, and a run of gaps along a row is a slot you keep skipping. Tap a square to read it.
Week by week
Days you closed out of the seven each week asks for.
Where you drop off
The shape of your week, from Day 1 through the rest day. The dip is the session to protect.
What slips first
When a week gets away from you, these are what go — and the plan is explicit that the posture work decides whether your back is happy in week 15.
Your data
Saved in this browser only. Nobody else can see it, and it does not travel between devices on its own — use export/import for that. The app has no calendar: it opens wherever you left off, and each session carries the date you typed on it.
Backup
Export writes training-log.json — your whole history in one file. Import replaces what is in this browser, which is how you move to a new phone.
Reset
The program itself always stays. Only your logged work is cleared.