Phillip Tarrant
52e48f8ed4
Simplifies the progression model to a universal rep ladder: every exercise follows 6→8→10→12 reps at current weight, then +5 lbs and reset to 6. Replaces per-user wk1/wk4 rep and weight targets with a single starting_weight field. - Add Alembic migration to drop wk1_reps/wk4_reps/wk1_weight/wk4_weight, add starting_weight (migrated from wk1_weight) - Run Alembic migrations on app startup instead of create_all, with auto-detection and stamping for legacy databases - Include alembic/ and alembic.ini in Docker image - Rewrite progression_service.get_suggestion() with ladder logic: climb, hold, weight_increase, hold_at_top, deload - Replace wk1/wk4 grid in exercise cards with rep ladder progress bar - Add color-coded progression badges by type - Change weight log input from text to number with pre-filled suggestion - Normalize weight input in routes (0→BW, bare number→N lbs) - Remove schedule page (route, template, nav link, tests) - Simplify user_programs.yaml from 4 fields to 1 per exercise - Update all tests for new schema and progression logic Co-Authored-By: Claude Opus 4.6 <noreply@anthropic.com>
114 lines
3.5 KiB
YAML
114 lines
3.5 KiB
YAML
# SneakySwole User Programs
|
|
# Per-user exercise programming with starting weights for rep ladder progression.
|
|
# Rep ladder: 6 → 8 → 10 → 12 reps at current weight, then +5 lbs and reset.
|
|
# Update this file to adjust programming, then re-run the seed script.
|
|
|
|
programs:
|
|
- user: "Phillip"
|
|
profile:
|
|
height: "6'0\""
|
|
weight: "260 lbs"
|
|
goals: "Fat loss, muscle build, back-safe movements"
|
|
exercises:
|
|
# Day 1 — Push
|
|
- name: "DB Chest Press (Floor)"
|
|
starting_weight: "30 lbs"
|
|
- name: "DB Shoulder Press (Seated)"
|
|
starting_weight: "20 lbs"
|
|
- name: "DB Lateral Raise"
|
|
starting_weight: "10 lbs"
|
|
- name: "Push-Up (Incline if needed)"
|
|
starting_weight: "BW"
|
|
- name: "DB Tricep Overhead Ext."
|
|
starting_weight: "15 lbs"
|
|
|
|
# Day 2 — Pull
|
|
- name: "DB Bent-Over Row (Supported)"
|
|
starting_weight: "30 lbs"
|
|
- name: "DB Rear Delt Fly"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Hammer Curl"
|
|
starting_weight: "20 lbs"
|
|
- name: "DB Bicep Curl"
|
|
starting_weight: "20 lbs"
|
|
- name: "DB Shrug"
|
|
starting_weight: "35 lbs"
|
|
|
|
# Day 3 — Lower
|
|
- name: "Goblet Squat (DB)"
|
|
starting_weight: "25 lbs"
|
|
- name: "Romanian Deadlift (DB)"
|
|
starting_weight: "25 lbs"
|
|
- name: "Reverse Lunge (DB)"
|
|
starting_weight: "15 lbs"
|
|
- name: "Glute Bridge (DB on hips)"
|
|
starting_weight: "25 lbs"
|
|
- name: "Standing Calf Raise (DB)"
|
|
starting_weight: "20 lbs"
|
|
|
|
# Day 4 — Full Body
|
|
- name: "DB Thruster (Squat + Press)"
|
|
starting_weight: "20 lbs"
|
|
- name: "DB Renegade Row"
|
|
starting_weight: "20 lbs"
|
|
- name: "DB Rev. Lunge + Curl"
|
|
starting_weight: "15 lbs"
|
|
- name: "Dead Bug (BW)"
|
|
starting_weight: "BW"
|
|
- name: "DB Farmer's Carry"
|
|
starting_weight: "30 lbs"
|
|
|
|
- user: "Daughter"
|
|
profile:
|
|
height: "5'8\""
|
|
weight: "140 lbs"
|
|
goals: "Toning, strength, general fitness"
|
|
exercises:
|
|
# Day 1 — Push
|
|
- name: "DB Chest Press (Floor)"
|
|
starting_weight: "15 lbs"
|
|
- name: "DB Shoulder Press (Seated)"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Lateral Raise"
|
|
starting_weight: "8 lbs"
|
|
- name: "Push-Up (Incline if needed)"
|
|
starting_weight: "BW"
|
|
- name: "DB Tricep Overhead Ext."
|
|
starting_weight: "8 lbs"
|
|
|
|
# Day 2 — Pull
|
|
- name: "DB Bent-Over Row (Supported)"
|
|
starting_weight: "15 lbs"
|
|
- name: "DB Rear Delt Fly"
|
|
starting_weight: "8 lbs"
|
|
- name: "DB Hammer Curl"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Bicep Curl"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Shrug"
|
|
starting_weight: "20 lbs"
|
|
|
|
# Day 3 — Lower
|
|
- name: "Goblet Squat (DB)"
|
|
starting_weight: "15 lbs"
|
|
- name: "Romanian Deadlift (DB)"
|
|
starting_weight: "15 lbs"
|
|
- name: "Reverse Lunge (DB)"
|
|
starting_weight: "10 lbs"
|
|
- name: "Glute Bridge (DB on hips)"
|
|
starting_weight: "15 lbs"
|
|
- name: "Standing Calf Raise (DB)"
|
|
starting_weight: "15 lbs"
|
|
|
|
# Day 4 — Full Body
|
|
- name: "DB Thruster (Squat + Press)"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Renegade Row"
|
|
starting_weight: "10 lbs"
|
|
- name: "DB Rev. Lunge + Curl"
|
|
starting_weight: "10 lbs"
|
|
- name: "Dead Bug (BW)"
|
|
starting_weight: "BW"
|
|
- name: "DB Farmer's Carry"
|
|
starting_weight: "15 lbs"
|