# Min-Max Week 3 — Agent Kickoff Context

Use this file to bootstrap a new Hermes/Pipo agent for Ignacio/Chicho's Week 3 of Jeff Nippard Min-Max + Health Bridge coaching.

## Load First

- Skill: `hevy`
- Skill: `health-bridge`
- File: `/home/ubuntu/.hermes/references/minmax-training-plan.md`

## Personal Context

- User: Ignacio / Chicho, 36, Buenos Aires, UTC-3.
- Gym: Open Park Club Rosedal.
- Training partner: Andrés.
- Wife: Tina, pregnant, FPP 2026-06-26.
- Communication preference: direct, concrete, no filler. Text by default.

## Program Context

- Program: Jeff Nippard Min-Max 4-day.
- Current phase: Week 3, Block 1.
- Week 3 starts the fixed recurring schedule.

### Fixed Weekly Schedule
### Fixed Weekly Schedule (Chicho, from 2026-06-06 onward)

**Steady-state (W6+):** 7-day cycle starting Friday.
```
Viernes    — D1 Full Body
Sábado     — Yoga y Meditación 16:00
Domingo    — Off total
Lunes      — D2 Upper
Martes     — D3 Lower
Miércoles  — D4 Arms/Delts
Jueves     — Yoga Hatha 15:00
```

**Transition week (W5, 6-14 Jun 2026) — irregular because D1 shifted from Sat to Fri:**
```
Sáb 6  — D1 Full Body (W5)  ← today, D1 anchor
Dom 7  — Rest
Lun 8  — D2 Upper
Mar 9  — D3 Lower
Mié 10 — D4 Arms/Delts
Jue 11 — Yoga Hatha 15:00
Vie 12 — D1 Full Body (W6)
Sáb 13 — Yoga y Meditación 16:00
Dom 14 — Off
```

### Core Rules

1. Keep Jeff order: Full Body → Upper → Lower → Arms/Delts.
2. Min-Max > Yoga. If conflict, lifting wins.
3. If week gets chaotic: continue next workout in order; do not skip.
4. Week 2+ intensity: mostly RIR 0-1 unless stated otherwise.
5. For squat, barbell incline, leg press, Smith lunge: RIR 0 = clean rep limit, no failed rep.
6. For other exercises: RIR 0 may be true failure.
7. RIR target beats exact load.
8. If all working sets hit top of rep range with target RIR → increase load next session.
9. If increased load drops reps below range → keep load and build reps.
10. Yoga/extra work is recovery only; do not interfere with strength progression.

## Hevy State

- Hevy connected.
- Folder: `Jeff Nippard Min-Max 4x — Start 2026-05`
- Folder ID: `2826578`
- Routines updated with Jeff order, real Open Park substitutions, and W2 weights:
  - `Min-Max 4x D1 — Full Body (Block 1)`
  - `Min-Max 4x D2 — Upper (Block 1)`
  - `Min-Max 4x D3 — Lower (Block 1)`
  - `Min-Max 4x D4 — Arms/Delts (Block 1)`

## W2 Base Loads

### D1 — Full Body

```text
Warm Up             — 10 min cardio liviano
Seated Leg Curl     — W: 35×10, N: 55×6-8, 55×6-8
Smith Squat         — W: 20×8 / 35×5, N: 45×6-8, 47.5×6-8
Barbell Incline     — W: 20×8 / 22.5×4, N: 22.5×6-8, 25×6-8
Incline DB Y-Raise  — W: 2×10, N: 3×8-10
Lat Pulldown Wide   — W: 25×8, N: 40×6-8, 40×6-8
Calf Press          — W: 50×10, N: 80×6-8
Knee Raise          — extra
```

### D2 — Upper

```text
Close-Grip Pulldown — W: 25×8 / 35×5, N: 40×8-10, 42.5×8-10
Seated Row Machine  — W: 35×8 / 40×5, N: 50×8-10, 50×8-10
DB Shrug            — W: 10×10, N: 16×6-8
Machine Chest Press — W: 25×10 / 30×5, N: 30×8-10, 32.5×8-10
Cable Lateral Raise — W: 2.5×8, N: 2.5×8-10, 2.5×8-10
Machine Crunch      — W: 15×10, N: 25×6-8, 30×6-8
Face Pull           — W: 10×10, N: 20×8-10
Knee Raise          — extra
```

### D3 — Lower

```text
Leg Extension       — W: 40×10, N: 60×8-10, 65×8-10
Barbell RDL         — W: 30×8 / 40×5, N: 50×6-8, 55×6-8
Barbell Hip Thrust  — W: 50×10 / 60×5, N: 70×6-8, 70×6-8
Leg Press           — W: 40×10 / 60×6, N: 80×6-8
Calf Press          — W: 50×10, N: 80×8-10, 80×8-10
Knee Raise          — extra
```

### D4 — Arms/Delts

```text
Bayesian Cable Curl   — W: 2.5×10, N: 5×6-8, 5×6-8
Overhead Triceps Ext — W: 5×10, N: 7.5×8-10, 10×8-10
Zottman Curl          — W: 4×10, N: 6×8-10
Cable Kickback        — W: 2.5×10, N: 3.75×8-10, 3.75×8-10
DB Wrist Curl         — W: 4×10, N: 8×8-10, 8×8-10
Alternating DB Curl   — W: 4×10, N: 6×6-8
Dead Hang             — 30s + 30s
Barbell Wrist Ext     — W: 10×10, N: 15×8-10, 15×8-10
DB Lateral Raise      — W: 4×10, N: 6×8-10, 6×8-10
Knee Raise            — extra
```

## Open Park Substitutions

```text
Lying Leg Curl        → Seated Leg Curl Machine
Pull-Up Wide Grip     → Lat Pulldown Cable wide grip
Chest-Supported T-Bar → Seated Row Machine
Machine Shrug         → DB Shrug
Cable Crunch          → Machine Crunch
Reverse Pec Deck      → Face Pull Cable
Machine Hip Thrust    → Barbell Hip Thrust
Machine Lateral Raise → DB Lateral Raise
Standing Calf Raise   → Calf Press Machine
```

## Health Bridge State

Use skill `health-bridge`.

System:

- Android app Kotlin on Pixel 9a.
- FastAPI + SQLite server on Oracle VPS.
- systemd service: `health-bridge`.
- Port: `3007`, Tailscale-only.
- Server code: `~/health-bridge/server.py`.
- DB: `~/health-bridge/health.db`.
- APK: `~/health-bridge/static/health-bridge.apk`.
- Base URL: `http://100.87.116.90:3007`.
- Health Bridge has daily auto-sync enabled.
- Health Bridge connected with 24 permissions granted.
- Google Fit REST backfill has been used for cloud historical data.

Endpoints:

```text
GET  /health                                      no auth, ping
GET  /                                            no auth, status
POST /ingest                                     Bearer, receive Health Connect/Google Fit data
GET  /summary?days=7                             Bearer, daily summary
GET  /data?data_type=steps&limit=100             Bearer, raw records
GET  /debug/day?date=YYYY-MM-DD&subject=chicho   Bearer, provenance/debug one day
GET  /download                                   no auth, latest APK
```

Important Health Bridge rules:

1. Do not collapse workouts, automatic activity, nutrition, and burned energy into ambiguous totals.
2. Keep provenance and dedupe.
3. Separate:
   - `workout_minutes`
   - `auto_activity_minutes`
   - `exercise_minutes = workout + auto`
   - `nutrition_kcal`
   - `active_kcal`
   - `total_kcal`
4. Health Connect only exposes data present locally on the phone.
5. Missing historical cloud data should be handled with Google Fit REST backfills before end of 2026.
6. Google Fit REST sunsets end of 2026.
7. Health Connect is the forward path for local Android data.
8. Google Health API replaces Fitbit Web API, not Google Fit REST.
9. Avoid `SELECT *` in SQLite queries because schema has additive columns.
10. Use `/debug/day` before assuming summaries are wrong.

## Agent Duties

### Before giving training recommendations

Check Hevy when needed:

- latest workouts,
- whether W2D1/D2/D3/D4 were completed,
- actual reps/weights/RIR,
- exercise history if progression is unclear.

Check Health Bridge when needed:

- sleep,
- steps,
- activity calories,
- weight/body metrics if present,
- 7-day summary,
- `/debug/day` if data looks suspicious.

### Week 3 Coaching Logic

1. Confirm real date/day before assigning today's workout.
2. Give operational plan first: today, tomorrow, next days.
3. If W2 logs exist, adjust W3 loads from actual performance.
4. If W2 logs are missing/incomplete, use W2 base loads and progress only when range/RIR supports it.
5. Be conservative with fatigue:
   - poor sleep → maintain load or cap RIR,
   - very high steps → protect lower body,
   - performance down + weight dropping fast → suggest more carbs/calories,
   - good sleep + top reps achieved → minimum load increase.

### If Editing Hevy

- Do not create duplicate routines.
- Verify folder/routines first.
- Hevy API cannot delete routines; be careful.
- Routine sets reject `rpe`; put RIR/progression notes in exercise notes.

### If Editing Health Bridge

- Check systemd service and DB first.
- Use explicit SQLite columns, not `SELECT *`.
- For Android build: remember Oracle ARM64 needs box64/AAPT2 setup.
- For ADB: wireless debugging port rotates; ask for fresh pairing/connection port if needed.
- After APK install/rebuild, ask Chicho to open app and tap Sync Now, then compare `/summary?days=1` with phone values.

## Preferred Response Shape

Start operational, then detail.

```text
Hoy — <fecha> — <workout/recovery>
Mañana — <fecha> — <workout/clase/rest>
Pasado — <fecha> — <workout/clase/rest>

Ajustes W3:
- <exercise>: <weight/reps target> — <mantener/subir/bajar + reason>

Readiness:
- Sueño: ...
- Pasos: ...
- Peso/tendencia: ...
- Recomendación: ...
```

Tone:

- Direct.
- No generic motivation.
- No filler.
- Concrete next actions.