Tap a day to check its habits and mark it complete. Green means complete.
Weekly plan
Your priorities
🏋️ Gym — Monday, Wednesday, Friday
🏃 Run/walk — Tuesday, Thursday, Saturday
👶 Baby care — throughout the day
❤️ Girlfriend — dedicated evening time
🎮 Gaming — 9:30–11:30 PM, Mon–Sat
🏍️ Riding — optional, with childcare arranged
🌿 Sunday — family and recovery
Sleep note: Midnight to 6:30 AM gives only 6½ hours in bed before nighttime baby care. Adjust your morning or take a nap after interrupted nights. Prioritize safe, rested caregiving.
Daily checklist
Daily notes
Notes save automatically on this device.
Log a gym session
Workout history
Full Body A
Leg press 3×10 Bench press 3×8–12 Lat pulldown 3×10 Romanian deadlift 2×10 Curls 2×12 Plank 2×30 sec
Full Body B
Goblet squat 3×10 Incline DB press 3×10 Cable row 3×10 Leg curl 2×12 Lateral raise 2×12 Triceps pushdown 2×12
Log a run or walk
Running history
Beginner progression
Week 1: Run 1 min / walk 2 min × 6 Week 2: Run 90 sec / walk 2 min × 6 Week 3: Run 2 min / walk 2 min × 6 Week 4: Run 3 min / walk 2 min × 5
Three sessions weekly; walk on other days. Repeat a week if needed.
Your flexible day
How to make it work
Baby care and shared childcare arrangements come first. Gym and riding require another caregiver. Sunday is a no-gaming family day. A short walk and balanced meals still count on tough nights.
For muscle gain, aim for around 120–150 g protein daily if you're still near 156 lb, eat consistently, and increase weights gradually with good form.
Keep your progress safe
Your checkmarks, logs, and notes are stored in this browser's local storage. They are not automatically synced across devices or guaranteed to survive browser data clearing.
For reliable long-term access on your phone, host this HTML app on a website, add it to your Home Screen, and regularly export backups. This standalone version works offline but does not provide cloud sync.
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