[[reply_to_current]] Sí. **Ya lo paré**.

Deshabilité:
- **DIA autonomous orders fetch (HTTP cookie mode)**

No va a seguir corriendo. Si querés, después lo podemos **reactivar** o **borrarlo del todo**.


Conversation info (untrusted metadata):
```json
{
  "message_id": "4345",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 16:10 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

tranqui. gracias.


[[reply_to_current]] De una.


Conversation info (untrusted metadata):
```json
{
  "message_id": "4347",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 16:11 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

voy a tirar un /new asi refrescamos el context de esta conversacion. Podrias escribir en algun lado lo que hablamos el otro dia mientras estabamos en el gym? Ahora en un rato voy a ir y quisiera estar a punto.


Question: gym workout discussion March 16 Hevy smith squat leg curl yoga Wednesday seated calf raise rest times actionable summary for next workout

Question: gym workout discussion March 16 Hevy smith squat leg curl yoga Wednesday seated calf raise rest times actionable summary for next workout


assistant: Perdón, tenés razón. Te tendría que haber ido diciendo “ya está” o “todavía no terminé” en vez de dejarte en el limbo.

Estado real ahora mismo:
- **sí**, ya revisé el programa 4X
- **sí**, ya saqué el **día 1 exacto**
- **no**, **todavía no terminé** de cargártelo en Hevy

Lo cierro ahora mismo y te aviso apenas quede creado.
assistant: Te lo cierro ahora: voy a crear una carpeta nueva de **MinMax x4 Restart** y adentro te dejo cargado el **día 1 (Full Body)** listo para usar ahora mismo.
assistant: [[reply_to_current]] Listo, **ya quedó creado** en Hevy.

Te dejé:
- carpeta: **MinMax x4 Restart**
- rutina: **Day 1 - Full Body (Week 1)**

La armé para que te sirva **hoy mismo**,

Source: memory/2026-03-16-incline-press.md#L45-L84

# Session: 2026-03-16 19:01:26 UTC

- **Session Key**: agent:pipo:telegram:direct:842987156
- **Session ID**: 6506b75e-8ac6-441e-88d8-b4f8c63fbe2c
- **Source**: telegram

## Conversation Summary

assistant: We need to find the ID for incline press.

We can try a different query "Incline Bench Press".

{"command":"hevy exercises --search 'Incline Bench Press' --json","workdir":"/home/ubuntu/.openclaw/workspace","yieldMs":10000,"timeout":60}
user: System: [2026-03-16 18:09:52 UTC] Exec completed (warm-tid, code 0) :: [ { "id": "B8127AD1", "title": "Lying Leg Curl (Machine)", "type": "weight_reps", "primary_muscle_group": "hamstrings", "secondary_muscle_groups": [ "calves" ], "equipment": "mach

Source: memory/2026-03-16-incline-press.md#L1-L17

System: [2026-03-16 18:12:19 UTC] Exec completed (mild-riv, code 0) :: 36Z", "created_at": "2025-10-22T21:12:04.036Z" }, { "id": 1510714, "index": 2, "title": "Fundamentals Hypertrophy Program", "updated_at": "2025-09-03T16:55:07.513Z", "created_at":…
System: [2026-03-16 18:12:36 UTC] Exec completed (mild-gla, code 0) :: _meters": null, "duration_seconds": null, "custom_metric": null }, { "index": 2, "type": "normal", "weight_kg": 50, "reps": 10, "distance_meters": null, "duration_seconds": null, …
System: [2026-03-16 18:12:55 UTC] Exec completed (calm-tra, code 0) :: 37be926-00fe-4e5d-a283-0cf9a3e2539d Full Body 1723116 bbaf4a25-8d69-41de-b97f-b7a875e80d30 Upper (Strength Focus) 1726073 58d

Source: memory/2026-03-16-incline-press.md#L16-L21

- en los compuestos **no fuerces reps feas**
- si una serie “a fallo” se siente dudosa, dejala en **RIR 1**
- priorizá salir del gym **bien**, no destruido

Andá tranquilo y cuando llegues a una máquina o te surja una duda, me escribís desde el gym y te voy armando el resto sobre la marcha.
user: [Queued messages while agent was busy]

---
Queued #1
System: [2026-03-16 18:22:03 UTC] Exec completed (nova-sum, code 0) :: s de failure\nWarmup2: 70% de kgs de failure 7 Calf Press (Machine) 91237BDD 120 1-2 second pause at the bottom of each rep. Instead of just going up onto your toes, think about r…
System: [2026-03-16 18:22:30 UTC] Exec completed (young-ti, code 0) :: "start": 6, "end": 10 } }

Source: memory/2026-03-16-incline-press.md#L76-L115

System: [2026-03-16 18:13:52 UTC] Exec completed (dawn-sag, code 0) :: "sets": [ { "type": "warmup", "rep_range": { "start": 6, "end": 10 }, "reps": null, "weight_kg": null }, { "type": "failure", "rep_range": { "start": 6, "end": 8 }, "reps": null, …
System: [2026-03-16 18:16:32 UTC] Exec failed (marine-f, signal SIGTERM) :: s reps_only 7C50F118 Wide Pull Up lats reps_only ### Wide Grip Pull Up ### Wide Grip Lat Pulldown ### Hack Squat AC5A4C58 Hack Squat quadriceps weight_reps 1E42FD5F Hack Squat (Ma…
System: [2026-03-16 18:18:14 UTC] Exec completed (fresh-mi, code 0) :: ### Incline Bench 50DFDFAB Incline Bench Press (Barbell) chest weight_reps 07B38369 Incline Bench Press (Dumbbell) chest

Source: memory/2026-03-16-incline-press.md#L20-L52

# Session: 2026-03-03 18:50:53 UTC

- **Session Key**: agent:pipo:main
- **Session ID**: c7b0aeac-727e-4ef4-8ebc-7b59d443dc2b
- **Source**: webchat

## Conversation Summary

user: System: [2026-03-03 18:23:26 UTC] Done: codex-demo ready at https://miopenclaw-vnic.tail9799d2.ts.net/preview/codex-demo/
System: [2026-03-03 18:23:26 UTC] Done: gemini-demo ready at https://miopenclaw-vnic.tail9799d2.ts.net/preview/gemini-demo/

Read HEARTBEAT.md if it exists (workspace context). Follow it strictly. Do not infer or repeat old tasks from prior chats. If nothing needs attention, reply HEARTBEAT_OK.
Current time: Tuesday, March 3rd, 2026 — 6:23 PM (UTC)
assistant: HEARTBEAT_OK

Source: memory/2026-03-03-demo-previews.md#L1-L15


## OpenClaw hardening + audit
- Applied reversible OpenClaw hardening changes:
  - `tools.exec.security = allowlist`
  - `tools.exec.ask = on-miss`
  - `plugins.entries.acpx.config.permissionMode = approve-reads`
  - `plugins.entries.acpx.config.expectedVersion = 0.1.15`
  - pinned `plugins.installs.clawrouter.spec` to `@blockrun/clawrouter@0.12.43`
- Cleaned local `asana` skill so it no longer reads OAuth client credentials from environment variables; it now uses `~/.clawdbot/asana/credentials.json` only.
- OpenClaw restarted cleanly after config patch; Telegram stayed up.
- Deep security audit result after changes: **0 critical, 5 warnings, 2 info**.
  - Remaining warnings:
    - Claude/Claude Opus CLI workers are below recommended model tiers.
    - Extension plugin tools are still reachable under permissive tool policy for several agents.
    - `clawrouter` plugin flagged by heuristic scanner for possible exfiltration patterns.
    - `asana` skill still flagged heuristically because it reads local token files and talks to the Asana API.
    - deep gateway probe still warns: missing scope `operator.read`.
  - Info:
    - Tailscale Serve exposure is enabled for the gateway on the tailnet.
    - attack surface summary is otherwise in personal-assistant / trusted-operator mode.
- Good operational summary to remember: no active critical findings remain; next optional pass would be tightening agent tool policies, disabling/reviewing `clawrouter`, disabling `asana` if unused, or investigating `operator.read` for the deep probe.

## Workout note (Ignacio)
- Ignacio will share minute-by-minute workout updates so we can help assemble the next workout plan tomorrow or the day after.
- Current machine detail to remember: leg curl is being done on a **Mastertech prone leg curl** machine.
- This machine has **no intermediate weights**.
- Warm-up sets used today on leg curl:
  - first warm-up: **20 kg**
  - second warm-up: **30 kg** instead of **27.5 kg** because that increment is not available.
- Target for the first working set after warm-up was **RIR 1**, but the actual effort felt closer to **RPE 7 / ~RIR 3+** (at least 3 reps left in reserve), so the set likely landed too light versus target.
- Preference to account for in planning: Ignacio would like to do **yoga on Wednesdays**, after the gym.
- Future programming note: review **rest times**, especially whether **5 minutes on Smith squats** is excessive for his current goal/workout flow.
- Today, for **Smith squat warm-ups**, Ignacio used **3 min 30 s** of rest before the **first warm-up set**.
- For the **second Smith squat warm-up**, Ignacio tested a shorter rest of **2 min 30 s** and it felt good: not cold, rather **active/ready**.
- Ignacio will also use **2 min 30 s** of rest after the **third Smith squat warm-up**.
- The **fourth Smith squat warm-up** felt **a bit harder**, so Ignacio planned **3 min** of rest before the **first working set**, but ended up resting **5 min**.
- Result on Smith squats: he **performed well**, but the set also left him **pretty drained**, so he did **not increase the weight much** and will rest **5 min again** before the **last set**.
- Preference note: for **calf raises**, Ignacio prefers doing them on the **caballito** machine; correction from Ignacio: treat it as a **seated calf raise** machine.
- Important program correction for Jeff Nippard Min-Max 4x, **Week 1 / Full Body**: the original spreadsheet entry for **Standing Calf Raise** is **0-1 warm-up sets**, **1 working set**, **6-8 reps**, **1-2 min rest**. A prior Hevy entry with **2 warm-up sets (6-10, 4-6) + 1 working set** was an over-prescription compared with the source sheet.
- Verification status: this was later confirmed against **both** sources: the local **`Min-Max_Program_4x.xlsx`** copy and the local **`The_Min-Max_Program__4X.pdf`** copy (PDF page showing **Week 1 / Full Body** table). Both matched on the calf raise prescription.
- Hevy check succeeded: today's workout was found in Hevy as **`Full Body`** (`b276a355-a685-4db6-a704-34f41114256b`), from **2026-03-16 19:28:38 UTC** to **2026-03-16 21:35:18 UTC**, including **Seated Calf Raise** logged as warm-up **30 x 10 @7** and working/failure set **40 x 10 @7.5**.


ENOENT: no such file or directory, access '/home/ubuntu/.openclaw/workspace/memory/2026-03-18.md'


**Creating a workout summary**

I need to write today’s file, which will be a summary. The user asked for a note about our conversation, so I’ll create today’s memory note referencing 2026-03-16. It should be concise and actionable. I’m considering a "Gym carry-forward" note in 2026-03-18.md or potentially in the daily note. I could also make a dedicated workout note for today's gym session and summarize actionable points, ensuring I include the date header since this file doesn't exist yet.

write

# 2026-03-18

## Gym carry-forward from 2026-03-16

- Ignacio asked that this summary survive a `/new` so the next session can pick up the gym context quickly.
- Program context: Jeff Nippard **Min-Max 4x Restart**, **Day 1 – Full Body (Week 1)**.

### What to keep in mind for the next workout
- **Leg curl machine:** Mastertech **prone leg curl**.
- That machine has **no intermediate weights**.
- Last warm-ups used there:
  - **20 kg**
  - **30 kg** (instead of 27.5 kg because the increment was unavailable)
- On leg curl, the first working set was supposed to be around **RIR 1**, but actually felt closer to **RPE 7 / ~RIR 3+**, so it likely started **too light**.

### Rest-time lessons
- Ignacio wanted us to **review rest times**, especially on **Smith squats**.
- For **Smith squat warm-ups**, shortening rest to **2 min 30 s** felt **better**: active/ready, not cold.
- By the **4th warm-up**, the lift felt harder, so a longer rest before the first working set made sense.
- In practice, **5 min** before the working set happened accidentally, but the result was:
  - performance was **good**
  - recovery still felt **draining / taxing systemically**
- Working conclusion: for **Smith squat working sets**, **4–5 min rest is acceptable** if needed; for the earlier warm-ups, **2:30** looked more efficient.

### Exercise / setup preferences
- Ignacio would like to do **yoga on Wednesdays** (after the gym).
- For calves, the preferred machine is the **caballito**, clarified as **seated calf raise** (not standing, not donkey).

### Program correction we verified
- For **calf raise** in this plan, the correct source prescription from the original **Excel + PDF** was:
  - **0–1 warm-up sets**
  - **1 working set**
  - **6–8 reps**
  - **1–2 min rest**
- A previous Hevy setup with **2 warm-ups + 1 working set** was **too much** versus the original plan.

### Session-level takeaways from the workout
- **Leg curl:** first effective set likely too light.
- **Smith squat:** long rests were not crazy because the movement left Ignacio quite drained.
- **Incline bench:** also looked a bit light that day.
- **Calves:** keep them as **seated calf raise** and keep the setup faithful to the plan.

### Fast actionable summary for the next gym session
- **Leg curl:** start a bit heavier on the first working set.
- **Smith squat warm-ups:** try **2:30** rests early; save longer rest for late warm-up / working sets.
- **Smith squat working sets:** **4–5 min** is fine if recovery demands it.
- **Incline bench:** consider starting a bit heavier.
- **Calves:** use **seated calf raise**, with **0–1 warm-up + 1 set of 6–8**.


Successfully wrote 2640 bytes to /home/ubuntu/.openclaw/workspace/memory/2026-03-18.md


**Clarifying response location**

I want to keep my reply concise and direct. The user asked if I could write something down, so I need to confirm that I've done it. I should mention where I wrote it, possibly after the /new command so the user knows where to find it. I'll make sure to keep things straightforward and not add unnecessary details.

[[reply_to_current]] Sí. **Ya te lo dejé escrito** para que sobreviva al `/new`.

Lo guardé como resumen accionable en:
- `memory/2026-03-18.md`

Ahí quedó:
- leg curl / pesos / máquina
- descansos de Smith squat
- seated calf raise
- corrección del plan de calves
- resumen accionable para el próximo gym

Mandá `/new` tranquilo.


Conversation info (untrusted metadata):
```json
{
  "message_id": "4348",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 16:13 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

?


**Clarifying the response**

I see the user sent a “?” which probably means they want clarification, possibly regarding the file path I mentioned before. I just need to reassure them. I could reply with something simple like, “Listo, después del /new lo leo,” keeping it direct and straightforward. No tools are required for this, so I’ll make sure my reply is concise and to the point while including a clear reply tag.

[[reply_to_current]] Quedó guardado. Después del `/new`, lo puedo volver a leer y seguir desde ahí.


Conversation info (untrusted metadata):
```json
{
  "message_id": "4350",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 16:15 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

ok me podes dar el prompt que active eso?


Codex error: {"type":"error","error":{"type":"server_error","code":"server_error","message":"An error occurred while processing your request. You can retry your request, or contact us through our help center at help.openai.com if the error persists. Please include the request ID 6d380471-5821-4668-ac3f-f012f9532a97 in your message.","param":null},"sequence_number":2}


Codex error: {"type":"error","error":{"type":"server_error","code":"server_error","message":"An error occurred while processing your request. You can retry your request, or contact us through our help center at help.openai.com if the error persists. Please include the request ID 5435361f-1771-4872-ae72-445f02f40f05 in your message.","param":null},"sequence_number":2}


Question: 2026-03-18 gym carry-forward note prompt after /new memory 2026-03-18

Question: 2026-03-18 gym carry-forward note prompt after /new memory 2026-03-18


user: Pre-compaction memory flush. Store durable memories now (use memory/2026-03-04.md; create memory/ if needed). IMPORTANT: If the file already exists, APPEND new content only and do not overwrite existing entries. If nothing to store, reply with NO_REPLY.
Current time: Wednesday, March 4th, 2026 — 2:11 AM (UTC)
assistant: NO_REPLY
user: System: [2026-03-04 02:10:12 UTC] Exec completed (amber-ot, code 0) :: nt = url; dd.appendChild(link); row.appendChild(dt); row.appendChild(dd); dl.appendChild(row); }); if (assets.beaconsLeadMagnet || assets.beaconsAccess) { const row = document.cre…

Conversation info (untrusted metadata):
```json
{
  "timestamp": "Wed 2026-03-04 02:11 UTC"
}
```

Source: memory/2026-03-04-map-upgrade.md#L550-L561

user: Pre-compaction memory flush. Store durable memories now (use memory/2026-03-04.md; create memory/ if needed). IMPORTANT: If the file already exists, APPEND new content only and do not overwrite existing entries. If nothing to store, reply with NO_REPLY.
Current time: Wednesday, March 4th, 2026 — 2:04 AM (UTC)
assistant: NO_REPLY
user: System: [2026-03-04 01:59:30 UTC] Exec completed (briny-wh, code 0) :: = new THREE_LIB.AmbientLight(0xffffff, 1.25); scene.add(ambientLight); const keyLight = new THREE_LIB.DirectionalLight(0xffffff, 1.35); keyLight.position.set(4, 2, 6); scene.add(k…

Conversation info (untrusted metadata):
```json
{
  "timestamp": "Wed 2026-03-04 02:04 UTC"
}
```

Source: memory/2026-03-04-map-upgrade.md#L358-L369


[[reply_to_current]] Sí. Usá este:

**`Leé memory/2026-03-18.md y ponete a tono para el gym de hoy. Dame el resumen accionable corto.`**

Más corto todavía:
**`Leé memory/2026-03-18.md y resumime qué tengo que tener en cuenta para el gym de hoy.`**


Conversation info (untrusted metadata):
```json
{
  "message_id": "4351",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 16:18 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

y el prompt? amigo podes asegurarte que cuando escribis, me llegue? ya van varias veces que supuestamente escribis algo y no llega, la reputammadre que termil pario]


Codex error: {"type":"error","error":{"type":"server_error","code":"server_error","message":"An error occurred while processing your request. You can retry your request, or contact us through our help center at help.openai.com if the error persists. Please include the request ID 644338ec-b58d-430c-b3d1-fc614e67880b in your message.","param":null},"sequence_number":2}


**Addressing user frustration**

It sounds like I need to respond directly to the user's frustration, keeping things concise and to the point. There might be a chance their message didn't arrive, possibly due to a glitch with the platform like Telegram. I think a brief apology could be a good idea too, while I ensure to include a reply tag and avoid any inappropriate language. I want to make sure I address their concern effectively!

[[reply_to_current]] Sí. **Este es el prompt exacto**:

`Leé memory/2026-03-18.md y ponete a tono para el gym de hoy. Dame el resumen accionable corto.`

Y sí: **algo está fallando en la entrega a veces**. Cuando me pase, voy a mandar **un solo mensaje corto y directo**, no varias cosas partidas.


Conversation info (untrusted metadata):
```json
{
  "message_id": "4354",
  "sender_id": "842987156",
  "sender": "Snack lakes",
  "timestamp": "Wed 2026-03-18 17:21 UTC"
}
```

Sender (untrusted metadata):
```json
{
  "label": "Snack lakes (842987156)",
  "id": "842987156",
  "name": "Snack lakes",
  "username": "snacklakes"
}
```

pipo


[[reply_to_current]] Acá estoy.