Health Log

GZCLP's four-day rotation as published (thefitness.wiki/routines/gzclp/): Day 1 squat T1, bench T2, lat pulldown T3 · Day 2 overhead press T1, deadlift T2, dumbbell row T3 · Day 3 bench T1, squat T2, lat pulldown T3 · Day 4 deadlift T1, overhead press T2, dumbbell row T3; three days a week with a rest day between, so the days rotate across weeks. Each tier of a lift progresses on its own. The rehab rows are the shoulder band work from the OrthoInfo program (3 days a week) added to the same sessions; two calisthenics rungs a day (your call, 10-31), rotating through the chart's six columns in pairs, one pair per workout: vertical pull with legs, vertical push with core, horizontal pull with horizontal push. The pairs follow the Recommended Routine's pull-up with squat and row with push-up pairing; each rung is the lowest current one in its column, and its sets and reps follow the Recommended Routine (3×5–8, holds to 30 s). The Calisthenics page under Log tracks every rung in the background. Tap a row to load it into the set with its rest. The day moves on when you tap Done with this day.

Shoulder: the three band exercises in your workout list, 3 sets each, 3 days a week (OrthoInfo's 3 days a week) = 27 sets. The elbow protocols run daily once you have a FlexBar.

Your pick. Nothing here is mine: each rule is copied from the page it links, and the app applies that rule to the sets you log. Starting Strength is not listed because its site refuses cloud fetches, so its rules could not be read and verified.

Bodyweight Fitness Progressions v5.4 (u/shellerik, after Chad McDuck's Calisthenics Skill Tree), every column started at the bottom. Rule: 3×5–8, add a rep a session, at 3×8 move up and restart at 3×5; holds 3×10–30 s, move up at 3×30 s (Recommended Routine). Enter a hold's seconds in the Reps box. Move up is yours to tap; the green ready pill only says the logged sets meet the rule.

Sports, dances included, are a simple count of times you went. The list is your own: your Fitness goals note and your Volo leagues. Each button shows this week and this month.