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Days logged
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Current weight (kg)
vs start
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Best chin-up set
— sec hang
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Bench press PR (kg)
— reps
Body weight
Weekly weigh-ins · target +0.5–1 kg/month
Push-up progression
Daily reps logged · 12-week plan
Key lifts
Session weights — bench · row · OHP
Weekly consistency
Days with a logged entry (push-ups or gym)
Protein target
Daily hit rate — last 14 days (target 145 g)