IRON LOG PPL · 10-DAY {{ statusText }}
{{ monthLabel }}
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{{ dayTitle }} WK {{ wkNum }}
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WEEK {{ wkNum }} — DELOAD. Lighter loads and e1RM dips this week are by design. Don't chase last time's numbers; judge trends block-over-block.
Rest day. The growing happens now — eat the plan, sleep 8.
Pick a workout type to load that day's exercises in program order.
SUPERSET — alternate with the next exercise, minimal rest between
MECHANICAL DROPSET — on the last set, switch to the easier variation and keep going
{{ ex.num }} {{ ex.name }}
{{ ex.target }}
LAST TIME {{ ex.hintText }} {{ ex.hintExtra }} {{ ex.hintWhen }}
LB REPS
S{{ st.i }}
best e1RM {{ ex.bestVal }} lb
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{{ dayTitle }}
BODYWEIGHT {{ bwText }} morning, post-bathroom
MACROS (g) = {{ calText }} cal
LAST 7 DAYS
BODYWEIGHT {{ bwLatest }} lb {{ bwRateText }}
{{ tk.label }} {{ xt.label }}
Grey = daily · blue = 7-day average. Judge the blue line only.
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E1RM TREND
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No sets logged for this lift yet. Log a session on the calendar and the line starts here.
 {{ tk.label }} {{ xt.label }}
Grey dots = spreadsheet history · orange = sessions logged here · dashed green = smoothed trend that ignores one-off bad days and deloads. Judge the green line.
WEEKLY REVIEW {{ reviewSub }}
{{ verdictText }}
{{ rs.val }}
{{ rs.label }}
LAST WORKOUT
{{ lastWoTag }} {{ lastWoWhen }}
{{ lastWoSub }}
{{ intakeLabel }}
{{ intakeVal }}{{ intakeP }}
{{ intakePlan }}
BODYWEIGHT RATE
{{ rateVal }}
{{ ratePlan }}
E1RM — THIS WEEK vs ALL-TIME BEFORE
{{ pr.n }} {{ pr.before }} → {{ pr.now }} {{ pr.dText }}
YOUR DATA
Storage mode: {{ modeText }}. Data lives in this browser — export a backup now and then, especially before clearing Safari data.
{{ importMsg }}
PROGRAM START DATE Set this to the Monday you started Block 1 — enables the WK counter, deload banners (wk 5 & 10), and smarter block defaults.
{{ dayCount }} day(s) stored · logged sets stay on this device.
{{ timerTag }} {{ timerTime }}