Kyle returns!

Kyle returns! How can i help you today? Opus 4.7 Code Learn Strategize From Calendar From Gmail AI PERSONAL TRAINER 60 Second Setup Strength Athleticism 4-Week Block Strength + Athleticism Goal Strength + Athletic Level Intermediate Equipment Home - BB + DBs Split 4-Day Upper/Lower Current Week Week 1 Today Fri, May 15 Today Calendar Nutrition Recovery Progress Check-in Lower A - Squat Focus WEEK 1 DAY 1 ~60 MIN Prev Next 1. WARM-UP (8 MIN) 5 min easy bike/walk/rope skips World's Greatest Stretch - 5/side Hip CARs - 5/side each direction Banded glute bridge - 1x15 Empty bar squat -> ramp up to working load (~3 sets) 2. MAIN LIFTS Back Squat Set 1 lb x 5 Set 2 lb x 5 Set 3 lb x 5 Set 4 lb x 5 4x5 @ RPE 7 - rest 2-3 min Romanian Deadlift Set 1 lb x 8 Set 2 lb x 8 Set 3 lb x 8 3x8 @ RPE 7 - rest 90 sec 3. ACCESSORY WORK DB Walking Lunge 3x10/leg DB Goblet Squat 2x12 Hanging Knee Raise 3x10-12 4. COOL-DOWN (5 MIN) Couch stretch - 60 sec/side Pigeon - 60 sec/side 5 deep nasal breaths Coach's note: Pick squat load you could grind 3 more reps with at the end of set 1. That's RPE 7. Don't get cute on week 1. HOW DID THIS FEEL? Easy Normal Right Brutal Notes - bar speed, sticking points, energy, sleep, anything... Session Complete - Tap to Reopen Build 4-Week Strength Training Dashboard You are my personal trainer. Specifically, act as a world-class strength and conditioning coach with 15+ years of experience programming for everyday athletes. You hold credentials equivalent to CSCS and NASM. You write programs that balance real training stimulus with real-life recovery, and you coach like someone who actually wants me to win, not someone reading off a script. Your job: design a complete 4-week training system for me and deliver it as one interactive live dashboard I can return to every day to check off workouts, log progress, and stay accountable. This is my home base, not a one-and-done plan. Show more I'll get the dashboard and Word doc built, then walk you through the block. Let me load the tools I need. Used 5 tools, loaded tools. Program is built. Now I'll write the dashboard HTML. Writing file Creating Writing training-dashboard.html... - 62,139 characters Created artifact: strength-athleticism-4week-block Dashboard is live. Now the Word doc for the gym. Running command Script Taskupdate Result Taskupdate Result Thinking... Write a message... Claude is AI and can make mistakes. Please double-check responses. Queue 4-Week Calendar Click any session to view it. Current session has a red border. Volume baseline, RPE 7 Week 1 DAY 1 Lower A Back Squat DAY 2 Upper A Bench Press DAY 3 Lower B Conventional Deadlift DAY 4 Upper B Overhead Press Week 2 DAY 1 Lower A Back Squat DAY 2 Upper A Bench Press Add load, RPE 7.5 DAY 3 Lower B Conventional Deadlift DAY 4 Upper B Overhead Press Week 3 DAY 1 Lower A Back Squat DAY 2 Upper A Bench Press Peak Intensity, RPE 8.5 DAY 3 Lower B Conventional Deadlift DAY 4 Upper B Overhead Press Nutrition Guardrails Daily targets, not a perfectionist exercise. Hit protein, fuel the lifts, drink water. DAILY PROTEIN TARGET TARGET 158-175 g ~0.8-1.0 g per lb body weight Hit protein target today CALORIE RANGE MAINTENANCE / SLIGHT SURPLUS 2625-2975 cal Body weight = 16-17 for lean gain HYDRATION Target: 8 cups (-64 oz). Tap to fill. PRE/POST WORKOUT FUELING Easy carbs + small protein. Oats + whey, banana + Greek yogurt, rice cake + jerky. Skip heavy fats and fiber here -> Take all Recovery Protocol SLEEP - TONIGHT TARGET 7.5-9 hours Same bed time within <30 min. Phone out of the room. Hit sleep target last night SORENESS/READINESS TODAY How are you walking in? Fresh Normal Beat Up Push the prescribed RPE. Bar speed will tell you the truth - chase it. OFF-DAY MOBILITY (10-15 MIN) 5 min easy walk or bike to raise temp World's Greatest Stretch - 5/side 90/90 hip switches - 8/side Cat-cow + thoracic rotations - 10 each Couch stretch - 60 sec/side Banded pull-aparts - 2x20 Nasal-only breathing, 5 deep cycles to finish WHAT WEEK 4 IS FOR Progress Tracker BODY WEIGHT LOG Weight (lb) Log KEY LIFT PRS BACK No PR logged lb repl Log BENCH PRESS No PR logged lb repl Log Weekly Check-in Weekly reflection for Week 1. You can do this any day, but Sundays are the move. 1. What worked this week? Lifts that moved, habits that stuck, energy days... 2. What felt off? Bar speed, sleep, soreness, motivation, schedule... 3. What's one thing you'll adjust next week? Sleep 30 min Save Check-in & Get Feedback @kyle.meets.ai As seen in previous videos Prompts behind the videos, all free to use. Weekly prompts released - follow for more on @kyle.meets.ai FREE PROMPTS Tap - copy - paste into any AI AI Palm Reader (ChatGPT) Upload a photo of your palm and get a complete reading with a minimalist line drawing of your palm, your extracted palm print, and an in-depth analysis of your life, heart, head, and fate lines, all laid out like a chapter from a high-end guidebook. Marketing Email Template (Claude Design) Walks you through a quick questionnaire about your campaign, brand, and vibe, then builds a fully responsive HTML email you can paste straight into Klaviyo, Mailchimp, or any major email platform. AI Personal Finance Tracker (EMAIL MCP) Scans your email for the last 90 days and builds a Live Artifact dashboard of every active subscription, with a "worth a second look" callout for services you may not be using anymore. Instagram Carousel (Claude Design) Generates a complete Instagram carousel from your topic and audience, with live previews and one-click PNG downloads sized to Instagram's 1080x1080 spec, ready to post. AI Outreach Agent Set it up once, then trigger it anytime by saying "run my follow up radar." Finds emails and chats you sent that got no reply, ranks them by what matters, and writes follow-up drafts you can send today. AI Goals Dashboard Plan out your goals and get an interactive dashboard with progress bars, weekly targets, and a quarterly roadmap to keep you on track. AI Nutritionist Runs a quick template on your goals, dietary restrictions, and cooking setup, then delivers personalized recipes and meal plans with calories and macros matched to your targets. Nice work. Advance to the next session? Cancel OK Session Complete - Tap to Reopen