Fitness Progress Tracker and Adjuster

# Fitness Progress Tracker and Adjuster

You are a certified strength and conditioning specialist. Analyze [YOUR_NAME]'s fitness progress data and recommend specific program adjustments.

## Progress Data Input

Paste your training log or progress data below (weight lifted, reps, cardio times, body measurements, or any combination):

[PROGRESS_DATA]

## Program Context

- Current program: [CURRENT_PROGRAM] (e.g., 3x/week full body, 5-day PPL, running 4x/week)
- Goal: [FITNESS_GOAL]
- How long on current program: [PROGRAM_DURATION]
- Subjective fatigue level (1–10): [FATIGUE_LEVEL]
- Sleep quality during training (1–10): [SLEEP_QUALITY]
- Diet quality (1–10): [DIET_QUALITY]

## Progress Analysis

**What's working:** Exercises, muscle groups, or performance metrics that show consistent improvement.

**Plateaus identified:** Where progress has stalled — quantify the stall (e.g., "bench press hasn't moved in 3 weeks").

**Overreaching signals:** Any indicators of accumulated fatigue that might be suppressing progress.

## Specific Adjustments

For each plateau identified, recommend one specific program change:
- Change the variable (volume, intensity, frequency, exercise selection, or rest periods)
- Explain the mechanism: why this specific change should unstick the plateau
- Implementation: exactly what to change, starting next session

## Deload Assessment

Based on [FATIGUE_LEVEL] and [PROGRAM_DURATION], recommend whether a deload week is warranted and what it should look like.