GrindTracker

Good evening, Đại ca

Sunday, 18 Oct 2026 · Week 42

✓ Saved DEMO DATA
AI INSIGHT Sun 18 Oct · 22:47
Sleep averaged 7h 24m this week, up 31 min — but daily movement stayed at 41% of your 8,000-step target.
Evidence
6 of 7 nights ≥ 7h · steps 3,290/day avg · 0 days above 6k
Low-step days cluster on deep-work days (Tue, Thu)
Suggested action
Two 12-min walks after lunch and after your 16:00 block → est. +2,400 steps

Today's priorities

Sun 18 Oct

Today's Top 3

1 / 3

Training & nutrition

PLANNED
Legs — Session BBack squat 5×5 · RDL 3×8 · Leg press 3×12 · 18:30
52 min
Protein124 g of 160 g logged
Calories1,840 of 2,300 kcal
Water2.1 of 3.0 L

Habits

5 / 8

All areas at a glance

Tap an area to dive deeper

Last 7 days ▸ expand

green = goal met · yellow = close · red = missed

Life domains ▸ expand

Measured where metrics exist

Weekly performance

Normalised to each target · hover for values
Daily log

Sunday, 18 October

Three ways in: structured Quick Add, one natural-language line, or the AI assistant. Every record carries its state so nothing is silently invented.

ConfirmedEstimatedMissingPlanned

Natural language input

Type like you talk. The AI proposes records; you confirm.
METHOD 2
Nothing is saved until you confirm each record.

AI daily summary

GENERATED

Slept 8h 30m (23:00 → 07:30), best this week. Protein is at 124 g with dinner still to come; one CB2 would land you at 162 g. Steps 2,047, well short of target. Legs session planned at 18:30.

Missing
Morning weight · Mood · Scripture
Note
Missing ≠ zero. These stay blank until you log them.

Timeline

Habits

5 / 8

Notes

Private
Body & fitness

Body composition and training

Weight, body fat and skeletal muscle trends with progressive overload tracked per exercise variation. A PR counts only when load rises at equal or higher reps with clean form.

Training schedule

Tap a day to see details · drag to reschedule (demo)

Up next

AI-suggested progressive overload
SMART

Quick template

Copy → iPhone Notes → fill → paste back

Body weight

Daily morning weight · 7-day average overlaid
−2.4 kg / 47 d

Composition

Body fat vs skeletal muscle

Training volume

kg × reps per session, by week

Strength progression

Back squat · estimated 1RM (Epley)

Recovery score

Sleep quality × HRV × rest days

Training frequency

Sessions per week · 30 days

Muscle groups

Sets this month · weekly split balance

PRs this month

Personal records

BMI trend

Body Mass Index · 30 days
NORMAL

Avg rest time

Between sets · target ≤ 2:30

Session intensity

Volume / duration (kg/min)

Cardio & conditioning

Steps + active minutes · 30 days

Sleep vs performance

Training volume on sleep quality days

Exercise history

Last 8 sessions · click a row to compare

Session comparison

Back squat · same variation only
CLEAN PR

Progressive overload

Track load, volume and e1RM progression per exercise

inBody scan history

Import scan photos to track body composition over time

Photos stored locally in browser. In production: encrypted in Cloudflare R2 with signed URLs.

Exercise setup

Define exercises, target sets × reps, and progression rules
Nutrition

Fuel and meal prep

Calories, protein and macros against targets, plus a reusable meal-code inventory. Consuming a meal adds its nutrition and deducts one portion exactly once.

Calories vs target

Last 14 days · target 2,300 kcal

Today's macros

1,840 kcal logged
80%
Protein124 g
Carbs182 g
Fat58 g
Fiber21 g
Protein124 / 160 g
Water2.1 / 3.0 L
Vegetables3 / 5 servings

Protein trend

30 days · target line at 160 g

Meal prep inventory

Reusable meal codes · alerts at 1 portion
Sleep & recovery

Sleep and circadian rhythm

Duration, consistency and quality, with recovery signals. Comparisons against training, mood and productivity are shown as correlations only.

Sleep duration

Last 29 nights · goal 7h 30m

Bedtime & wake consistency

Each dot is one night

Sleep calendar

13 weeks · darker = closer to goal
JULAUGSEPOCT

Sleep × next-day deep work

29 observations · r = 0.41 (moderate). Correlation only.

Recovery signals

Last 7 mornings
AI intelligence

Your central intelligence layer

Log, edit, query and analyse across every domain in plain language. The assistant separates missing data from confirmed negatives and asks only when it must.

Daily

Morning briefing

Sleep, recovery, today's plan and one thing to protect.

Weekly

Sunday review

Plan → Actual → Proof → Gap → Next rep across six domains.

Patterns

Cross-domain detection

Finds co-occurrences (poor sleep + low output) and shows the evidence.

Suggested prompts

Click to open in the assistant

Recent conversations

LIFEDEP Assistant
Online · demo mode