Same time, fasted, after the toilet, before anything to drink. The daily number bounces; the average is the one that means anything.
| Week of | Average | Change | Days |
|---|
A week needs at least three mornings before its average means much.
Copy your training log as plain text — send it to a coach, a training partner, or an AI.
Copying was blocked, so select this and copy it by hand:
Pick what runs on each day. A day set to Rest shows as a rest day on the Log tab.
Muscles are coloured from your latest measurements. Tap one to change it: good, watch, sore, then clear. Drag the figure sideways to spin them round. Front view is mirror-style — your right is on the left. Want to learn about a muscle? The Journal has a 3D body with tips for every one.
Body artwork from MuscleMap by Melih Colpan, MIT licence.
Sunday, fasted, same spots every time. Mark your thigh and arm placement so you measure the same point. Measure twice and use the average.
Well past targetReally good — at or past targetDecent — closeRoom to growHips and wrists aren’t scored.
Newest first. Tap a date to load it back into the boxes above.
Your best logged set turned into an estimated one-rep max, divided by your bodyweight, then checked against typical standards, adjusted for your sex and age. Machine and cable lifts vary hugely between gyms, so treat those as a rough guide and the barbell and dumbbell lifts as the real signal.
Tap a muscle to see every exercise that trains it.
One area that day fills the block. Several areas show as dots.
Tap any muscle for tips on training it, what to watch out for, easing it when it's tight or sore, and recovering. 100+ tips per muscle. Drag to spin, pinch to zoom.
Pick a muscle above to get a tip.
General training info, not medical advice. Everyone's body is different — use it at your own risk. If something hurts, stop and see a doctor or physio.
3D body from Z-Anatomy, simplified, CC BY-SA 4.0.