example.lfl

; Lift Ledger Format Example

@exercises
    [Squat]
    id:          SQ001
    description: Barbell squat targeting quads, glutes, and core
    tutorial:    https://example.com/squat-tutorial
    image:       squat.jpg

    [Deadlift]
    id:          DL001
    description: Compound exercise for posterior chain
    tutorial:    https://example.com/deadlift-tutorial
    image:       deadlift.jpg
@end-exercises

@template Leg Day
    Squat:      100kg 5x3 @RPE8
    Deadlift:   120kg 5x3 @RPE7
    Leg Press:  150kg 10x3
    Calf Raises: 50kg 15x4
@end-template

2023-03-01 * Leg Day
    Squat:      100kg 5/5/4 @RPE8 "Felt tired on last set"
    Deadlift:   120kg 5/5/3 @RPE7 "Lower back tight, stopped early"
    Leg Press:  150kg 10/10/8 "Fatigue on last set"
    Calf Raises: 50kg 15x4

2023-03-05 # Measurements
    Weight:   75kg
    Body Fat: 15%
    Chest:    100cm
    Waist:    80cm

2023-03-07 ^ PR
    Squat:    1RM 140kg
    Deadlift: 1RM 160kg