Mission Control
What the record needs from you, what today looks like so far, and whether the instruments are still reporting. Every counter here is a running total, never a verdict — a figure at midday is a partial, not a missed target.
Guest Mode · frozen at 17:22 on 2026-08-17 · nothing on this page recomputes
Outstanding
Debts are things the record is missing. An opportunity is a re-baseline that is available and costs nothing to skip.
Guidance converges on every 2-4 weeks, monthly preferred: week-to-week change is too subtle to see, and detectable muscle cross-sectional-area change appears at ~3-4 weeks. 28 days sits in the same band but drifts off calendar months, and /body keys its checkpoints on the month.
The re-test band where 1RM testing is used at all is 8-10 weeks; the low end is taken because novice strength gains are fast and waiting discards signal. The usual objection - that novices should not perform maximal 1RM tests - does not apply: this IS the submaximal estimate recommended for beginners in place of a true max.
Daily is the recommended self-weighing frequency. The stronger reason here is mechanical: /body reads a monthly MEDIAN, so daily readings give ~30 samples a month against ~10 at every third day, and a median over 30 barely moves on one bad hydration day. Three days is the first gap that is unambiguously a lapse rather than a busy day.
Today
Logged for 2026-08-17 · training day, so the water target is the higher one.
Readiness
Vendor readiness is a snapshot of what the smart gym believed when Precision Health last asked, not a measurement with an event time of its own.
Feeds
The instrument panel. These feeds have failed silently before; a page showing confident numbers over a dead feed is worse than no page.
| Feed | Last seen | Expected | |
|---|---|---|---|
| Smart gym training records Landed by the Phase 3 sweep. A long gap here usually means no training, not a broken feed. | 22.3 h ago | on demand + per session | reporting |
| Open Wearables sync Known to fail silently — redis OOM on SDK bursts, and cancelled n8n runs orphaning loops that hold the lock. | 8.2 h ago | nightly | reporting |
| Precision Health physiology capture Muscle readiness carries no event time of its own — a gap means nobody asked, not that there was no fatigue. | 20.9 h ago | nightly | reporting |
| Template drift check Runs last of the nightly jobs, after physiology capture. | 11.9 h ago | nightly 05:30 | reporting |
Awaiting your call
18 proposed and never answered. Accepting records your decision; enacting it on the device is a separate step. Leaving one alone is how you defer it.
Guest Mode: the controls below work exactly as the operational ones do, but nothing is sent and nothing is stored — reload and the board is blank again.
Intermediate - Shoulders · Sun, Aug 16 · 1 itemtraining review not included in this demo
Standing Single-Arm Lateral Raise (Main Frame) on Intermediate - Shoulders: hold 4x10 at 19 lb, and confirm the machine alternates sides across the four sets. This appearance ran left, right, left, left, so the right side got 10 reps against 20.
Intermediate - Back · Fri, Aug 14 · 10 itemstraining review not included in this demo
Seated Barbell Row on Intermediate - Back: decide what replaces the standing cue from action 95, which has had three appearances without moving range steadiness off 3. Seven consecutive appearances at 44 lb 3x10 have read range 3 with force control 5, so the load is not the limiter and more time on the same cue is not evidence. The options are a setup change (seat position, torso angle, handle path), a deliberate lighter range-focused appearance at reduced load, or accepting 3 as this movement's structural ceiling and letting it progress on the rep axis anyway.
Barbell High Pull on Intermediate - Back: hold 3x12 at 41 lb and keep action 131's finish-height cue in force. Range steadiness read 3 for the fourth time in five appearances, but today is the cue's first appearance, so it has not yet been given a fair test. Reassess after its second.
Bent-Over Dual-Handle Wide Row on Intermediate - Back: hold 2x12 at 53 lb for one more appearance. Range steadiness fell from 4 to 3 at an unchanged load, so this is a single-session drop rather than a load problem. One more reading decides whether it was noise or the start of a pattern.
Barbell Bent Over Row on Intermediate - Back: hold 2x10 at 53 lb for a second appearance. Range steadiness fell from 4 to 3 on the first appearance at the stepped 53 lb while force control held at 5, so the load is being controlled but the movement path shortened. Do not progress either axis until range steadiness reads 4 again at 53 lb.
Standing Dual-Handle Shrug on Intermediate - Back: release the rep step action 130 has been holding and increase from 3x12 to 3x14 at an unchanged 21/16/16 lb. Range steadiness rose from 2 to 3, which is the exact release condition action 130 wrote down on 2026-08-09. This releases a step earned on 2026-08-03; it is not a new qualification, and the load stays where it is until range steadiness reads 4.
Seated Tricep Rope Crunch on Intermediate - Back: increase from 1x14 to 1x16 at an unchanged 42 lb. Second qualifying performance in this template at 1x14 at 42 lb (2026-08-08 and 2026-08-14), and range steadiness recovered to 4 today from 3 on 2026-08-13. Rep window is 12-16, so 16 is the window top. Shared-infrastructure exercise: apply to Intermediate - Back only.
Seated Single-Arm Cross Body Pulldown on Intermediate - Back: increase from 6x12 to 6x14 at an unchanged 22 lb, keeping the alternating left-right set order. Second consecutive qualifying performance at 6x12 at 22 lb (2026-08-08 and 2026-08-14), range steadiness 4 and force control 5 both times. Rep window is 10-14, so 14 is the window top.
Seated Single-Arm Crossbody Row on Intermediate - Back: increase from 6x12 to 6x14 at an unchanged 32 lb, keeping the alternating left-right set order. Second consecutive qualifying performance at 6x12 at 32 lb (2026-08-08 and 2026-08-14), range steadiness 4 and force control 5 both times. Rep window is 10-14, so 14 is the window top.
Standing Single-Leg Hip Extension on Intermediate - Back: increase from 2x12 to 2x14 per side at an unchanged 68 lb. Second qualifying performance in this template at 2x12 at 68 lb (2026-08-08 and 2026-08-14), range steadiness 4 and force control 5. Rep window is 12-16. This is a shared-infrastructure exercise: apply the rep change to Intermediate - Back only, and expect the other templates holding it to stay at their own rep counts.
Barbell Romanian Deadlift on Intermediate - Back: increase from 3x12 to 3x14 at an unchanged 60 lb. Second consecutive clean qualifying performance at 3x12 at 60 lb (2026-08-08 and 2026-08-14), range steadiness 4 and force control 5 both times. Rep window is 10-14, so 14 is the window top and the next step after this one is a load increase with reps reset to 10.
Intermediate - Arms · Thu, Aug 13 · 7 itemstraining review not included in this demo
Standing Push Twist on Intermediate - Arms: hold 2x12 at 56 lb for one more appearance. The rep step landed but control fell 5 to 3 and the compound gate is unmet. All reps completed, so this is a hold, not a deload.
Standing Tricep Rope High-to-Low Woodchops: step to 2x16 at 24 lb, not a load increase. Two clean 2x14 performances at range 4, control 5. The seeded window is 12-16, so 14 is the middle rung. Action 97 called it the band top; it is not.
Standing Single-Arm Crossbody Overhead Triceps Extension: step to 4x12 at 22/25/25/25 lb, not 27 lb. Three clean 4x10 appearances at range 4. Reps move before load and 10 is the window floor, so action 72's load test is superseded.
Seated Single-Arm Wrist Reverse Curl: step to 4x14 at 14 lb on Intermediate - Arms. Two clean 4x12 performances (2026-08-04, 2026-08-13), all reps completed, control 5 both times. 14 is the top of its rep window.
Seated Single-Arm Concentration Curl: step to 4x14 at 28 lb on Intermediate - Arms. Two clean 4x12 performances (2026-08-04, 2026-08-13) at range 4 and control 5. 14 is the top of its rep window; the load axis is next.
Seated Single-Arm Wrist Curl: step to 4x14 at 14 lb on Intermediate - Arms. Two clean 4x12 performances at 14 lb (2026-08-04, 2026-08-13), all reps completed, control 5 both times. 14 is the top of its rep window; the load axis is next.
Standing Single-Arm Horizontal Triceps Extension: step to 4x12 at 28 lb on Intermediate - Arms. Two clean 4x10 appearances at 28 lb, gate met both times, but 20 days apart - it was off the template for two Arms cycles.
13 already accepted, waiting on a template edit or a device write — decided, not a question
Intermediate - Shoulders · Sun, Aug 16 · 5 itemstraining review not included in this demo
Standing Tricep Rope Face Pull: re-read session 221 as qualifying. Its set-2 load was the template's eccentric mode, the same evidence that corrected this session. If accepted, 226 is the second consecutive performance and 2x14 steps to 2x16 at an unchanged 33 lb.
Accepted — waiting on a template edit or a device write.
Progression policy: add a single-session fast path to the two-performance rule. Where a movement completes all prescribed work with BOTH scores at 5, no hold in force, and the earned axis is reps, one performance releases the step. Load steps still require two. Recorded as strategy v3 if accepted.
Accepted — waiting on a template edit or a device write.
Standing Single-Leg Hip Extension on Intermediate - Shoulders: 2x12 to 2x14 per side at the same 68 lb. Second consecutive qualifying performance at 2x12 (sessions 221, 226); 12 is the window floor, so reps move. Shoulders template only.
Accepted — waiting on a template edit or a device write.
Standing Single-Arm Rear Delt Fly on Intermediate - Shoulders: step 4x14 at 18 lb to 4x10 per side at 19 lb. Second consecutive qualifying performance at 18 lb (sessions 221, 226); 14 is the top of the 10-14 window, so load moves and reps reset to 10.
Accepted — waiting on a template edit or a device write.
Seated Dual-Handle Lateral Raise on Intermediate - Shoulders: step 2x12 at 21 lb to 2x10 at 22 lb. Second consecutive qualifying performance at 21 lb (sessions 221, 226); 12 is the top of the 10-12 window, so load moves and reps reset to 10.
Accepted — waiting on a template edit or a device write.
Intermediate - Core Express #3 · Sun, Aug 16 · 3 itemstraining review not included in this demo
Schedule Core Express #3 through Phase 1 before its next outing rather than running it ad-hoc. Its rotation is now on record as CX from this backfill, so it can be dropped on the Mission Control calendar like any other template and will no longer refuse with the never-scheduled error. Doing so also gives the session a Current Workout Notes page, which is the only reason this review has no athlete feedback in it.
Accepted — waiting on a template edit or a device write.
Add a standing cue on Side Plank Row aimed at holding the plank rather than the row: set the hips high and stacked before the first rep and stop the set when the hips drop rather than finishing the reps through a collapsing position. Amplitude read 3 here against 4 in both prior outings, and on this movement the range is limited by the plank, not the pull. Load stays at 11 lb.
Accepted — waiting on a template edit or a device write.
Verify on the device that Standing Push Twist sets 3 and 4 in Core Express #3 are actually set to eccentric mode. The template prescribes M3 but the session recorded a flat 56.0 lb across all 24 reps of both sets, with no eccentric rise, while the three other M3 movements in the same session all rose above their written load. If the setting is correct on the device, the next outing will show the same flat trace and the conclusion becomes that this movement does not load its eccentric phase - record that instead of re-raising it.
Accepted — waiting on a template edit or a device write.
Intermediate - Legs · Sat, Aug 15 · 4 itemstraining review not included in this demo
Standing Tricep Rope Pull Through on Intermediate - Legs: hold 3x14 at 36 lb for one more appearance and keep cue 15 in force. On the cue's first appearance mean per-rep travel rose 30 percent (0.293 m to 0.380 m) and mean power rose from 61.1 W to 69.7 W, but the amplitude score still reads 3 and the compound gate is unmet. The measured range moved before the score did, which is a reason to give the cue a second appearance rather than to change the prescription.
Accepted — waiting on a template edit or a device write.
Belt Bulgarian Split Squat on Intermediate - Legs: hold 4x10 per side at 66 lb for one more appearance and keep cue 7 in force. Range steadiness rose from 2 to 3 and per-rep travel turned positive for the first time on record, so the cue is working and the load is not the problem - but the compound gate needs 4 and it is not there yet. Action 25's condition (no load test until range reads 4 and bilateral balance clears 2) is now half met: balance read 3 this session.
Accepted — waiting on a template edit or a device write.
Create a standing cue for Seated Leg Curl. With the alternation now running correctly, the per-rep trace shows the left leg travelling 0.162 m against the right leg's 0.051 m at effectively identical power (55.0 W against 54.4 W) - equal effort over a third of the distance. Proposed cue text: 'Take the right leg through the same arc as the left - curl until the heel reaches the same point, and let the last third of the range happen slowly rather than cutting the rep short.' No load or rep change is implied; the prescription stays 6x12 at 30 lb and needs one more clean appearance before any step.
Accepted — waiting on a template edit or a device write.
Retire cue 14 on Crunch From Top. It was created on 2026-08-10 because the right hand was travelling about a fifth less than the left, with bilateral balance down to 2. Over two appearances the gap has closed to 3.6 percent (0.195 m left against 0.188 m right), balance is back to 4 and absolute travel is up 47 percent. Ending a set early on right-side shortfall is no longer the right instruction for this movement, and leaving it standing would have you cutting sets that no longer need cutting.
Accepted — waiting on a template edit or a device write.
Intermediate - Chest · Wed, Aug 12 · 1 itemIntermediate - Chest · Training Review ↗
Barbell Bench Press on Intermediate - Chest: hold 3x10 at 66 lb for a third appearance. The load is now executing correctly on all three sets, but force control fell from 5 to 3 while range steadiness stayed at 3, so the compound gate is unmet for the second appearance running. Prescribed work was completed both times, so this is a hold and not a deload. Watch force control before the load moves again.
Accepted — waiting on a template edit or a device write.
