Your log syncs to your account. Write it on your phone, open it on your laptop, it is all here. Export CSV any time to keep your own copy.
This week
On Day 7, screenshot this card and post it in ✅ Weekly Check-In.
Pick the day you are starting, whatever day of the week it is. Your weeks then run in sevens from there, so day one is day one and week 1 is a full week. Nothing you have already logged moves — only the numbering does.
My process goals
Goals built on actions you control. "Train 4 days this week" beats "lose 5 kg in 2 months."
Why I am doing this
One sentence, your own words. For the hard weeks.
Log a new entry
Or "rest day", which counts. This is the one thing the tracker cannot work out for itself.
0 is wrecked, 10 is the best you have ever slept. Drag it, even if it lands back on 5.
Waist, arm, leg, chest and hips are optional day to day. Take them once a week and the card will use them. Measure at the same spot every time: waist on belly button, arm at flexed peak, leg at mid-quad, chest across the nipples after a normal breath out, hips at the widest point of the glutes.
Save what you have. The four marked * are what a finished day carries, and none of them stops you saving: take your measurements in the morning, come back tonight, pick the same date and the form returns filled in for the rest.