Shadew Fitness

Daily check-in

Day type Bodyweight kg Steps Maintenance kcal Calorie target Protein target g

Habits

Append-only daily log

Habit Amount Unit Note

Boditrax scan · reference only

Machine weight and BIA fields are retained separately; only the home-scale bodyweight drives the trend.

Food & drinks

Workouts completed

Strength logs

Log the best clean set per main lift — e1RM and goal projections are built from these.

Planned tap a workout for target weights & status ✓ Completed Skipped Logged workout ▲ Top sets

Progression rules

Main lifts advance only after the prescribed work is clean at the stated RPE. Extra rest can justify one harder main set or one extra backoff — not catching up every missed exercise. Substitutions are allowed; log what actually happened.

Strength trajectory — projection & pace

Where you should be vs. your deadline

Trends

Macro cycles

Cycles set the default daily targets during their date range. Training / rest adjustments are planning aids — they never overwrite a day you explicitly edited.

Global defaults

Used when no macro cycle covers a date and no day-specific value is set.

WHOOP

Checking…

Connect WHOOP to bring recovery, sleep, strain, workouts, and body measurements into this private dashboard.