My workouts: your workout log and progress tracker

My workouts is a private workout log that fills itself in automatically — every time you complete a session with the 3D coach, it's recorded here with the date, duration, sets and estimated calories, so you never need to manually write anything down.

How the log works

Whenever you finish a set or session using "start set" or "start this workout" anywhere on the site, that activity is saved to this log automatically. The page shows your current streak (consecutive days trained), total sessions completed, and total minutes trained, along with an activity grid showing which of the last 12 weeks had a workout — a familiar heat-map style view that makes consistency visible at a glance.

What the log tracks for each session

Each entry lists the session name, date and time, how long it took, how many sets you completed, and an estimated calorie cost based on the exercises involved, calculated the same way as the standalone calories burned calculator. Scrolling through your history gives a simple, honest record of what you've actually done — useful for noticing patterns like which days you tend to skip, or how your total weekly training time has changed over the past month.

Why a streak and consistency matter more than any single session

Training consistency over weeks and months drives far more progress than any individual "great" session, and a visible streak or activity grid is simply a way to make that consistency tangible instead of abstract. If you break a streak, the useful response is to log the next session rather than treating one missed day as a reason to stop tracking altogether — the grid is a record, not a judgment. Many people find that simply seeing an unbroken run of activity in the grid is enough motivation on its own to show up for a short session even on a day they'd otherwise skip.

Exporting, importing and clearing your data

Use the export button to download your full workout history as a file you can keep as a backup or move to another device. The import option lets you load that file back in, which is useful after clearing browser data or switching to a new device or browser. The clear option permanently deletes your logged history from this browser — there's a confirmation step since this can't be undone, so export a backup first if you might want the data later.

Using the log alongside your training plan

Pair this log with the plan builder to see not just what your plan says you should do, but what you've actually completed over time. If you notice sessions are consistently shorter or less frequent than your plan intends, that's a signal to either build a more realistic plan (fewer days, shorter sessions) or adjust your schedule to fit training in more reliably — either response is more useful long-term than ignoring the gap or blaming a lack of willpower for what is often just an overly ambitious plan that didn't match your actual available time.

Why beginners benefit from a log especially

New lifters often underestimate how much they're actually training, or overestimate it after a demotivating week — an automatic log removes the guesswork by showing exactly what happened, not what you remember happening. Seeing "3 sessions this week" written down plainly is more useful for staying motivated and adjusting your plan than a vague sense of "I've been pretty good" or "I've been slacking," which memory alone often gets wrong in either direction.

Using the log for motivation, not pressure

A visible history works best as encouragement rather than a source of guilt — if a week looks sparse, the useful next step is simply logging the next session, not trying to retroactively fix the past week or overcompensating with an unsustainable amount of training. Treat gaps in the grid the same way a coach would: notice them, adjust the plan if needed, and move forward without dwelling on days that are already gone.

Privacy

Your entire workout history is stored locally in your browser using localStorage — there's no account, no server, and no sign-up. This means your log is private to that specific browser and device, doesn't sync automatically anywhere, and will be lost if you clear your browser's site data without exporting first, so back up your history periodically if it matters to you, especially before switching phones, reinstalling a browser, or clearing site data for privacy reasons.