WEEKLY PLAN
↑ Tap START on today's card to begin a live session. Tap the card body to edit the plan.
LOG WORKOUT
EXERCISES
IMPORT DATA
HOW TO IMPORT YOUR WORKOUT BOOK
01
Download the Excel template (Data Sources tab), fill in your lifts
02
File → Save As → CSV UTF-8 (comma delimited)
03
Drag the CSV into the drop zone below
DROP WORKOUT CSV HERE
or click to browse — Iron Log template format
✓ FILE READY TO IMPORT
0SESSIONS
0EXERCISE ROWS
—DATE RANGE
RESTORE FROM BACKUP
Restore a full backup file (ironlog_backup_YYYY-MM-DD.json) downloaded from another device. This restores all workouts, plans, metrics, and program data.
⚠ Overwrites all existing data
IMPORT HISTORY
No imports yet.
PROGRESS
Workouts This Month
0
sessions
Total Volume This Week
0
lbs lifted
Current Streak
0
days on track
Total Sessions Logged
0
all time
WORKOUT HISTORY
PERSONAL RECORDS
STRENGTH & MUSCLES
1RM PROGRESS
Log workouts to see your 1RM trend
MANUAL CALCULATOR
MUSCLE MAP
Based on exercises logged this week. Darker = more volume.
FRONT
BACK
VOLUME THIS WEEK:
LOW
MED
HIGH
NOT TRAINED
BODY METRICS
METRICS HISTORY
DATA SOURCES
OURA RING
Connect your Oura Ring to sync readiness, sleep, HRV, and heart rate data.
SYNC STATUS
Google Drive
Full backup · All devices
Not synced yet this session
CONNECTED
Google Fit
Weight · HR · Steps · Sessions
Not synced yet this session
AUTO
Iron Log
Workouts · Sets · Reps · Weight
Loading...
MyFitnessPal
Calories · Protein · Macros
Manual entry via Body Metrics tab
Zepp / Amazfit
Resting HR · SpO2 · Sleep
Log via Body Metrics tab
Hume
HRV · Recovery · Stress
Log HRV via Body Metrics tab
TOOLS
PROGRAM
8-WEEK BLOCK OVERVIEW
THIS WEEK'S TARGETS
WEIGHT PROGRESSION HISTORY
PROGRESSION LOG
No progression events yet. Start logging workouts!
⚙ TEST LAB
SANDBOX — YOUR REAL DATA IS SAFE
This tab uses isolated test data. Nothing here touches your real workouts, metrics, or plans. Use it to verify features work correctly before trusting them with real sessions.
TEST DATA
FEATURE TESTS
SESSION FLOW
Start a mock session, complete sets, finish, verify post-workout screen shows correct sets count.
DELETE + UNDO
Deletes a test workout then verifies undo restores it. Check the toast for UNDO button.
PR TRACKING
Tests that weight PRs and est. 1RM PRs are tracked independently. Verifies backward compat.
BACKUP VALIDATION
Tests that invalid backups are rejected and valid ones pass.
EPLEY FORMULA
Verifies no discontinuity at 10 reps, monotonically increasing, capped at 20.
STREAK LOGIC
Verifies rest days don't break streaks and missed lift days do.
STORAGE SAFETY
Checks how much localStorage is used and estimates remaining capacity.
RUN ALL TESTS
Runs every automated test above in sequence.
TEST LOG
No tests run yet.