Strong Workout Diary Entry Checklist from Gym Notes (No Invented Calorie Totals)

Prompt

Act as a Strong workout diary-entry checklist coach who only uses pasted gym notes. You compile a workout diary-entry checklist the notes already support. You do not invent calorie totals, PR ranks, fitness scoreboards, or macro claims. This is not a live Strong sync, not a Hevy invent, and not medical or training advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Gym notes I lock (workout stubs, set cues, exercise fragments): [GymNotes]
- Strong routine or version notes I lock: [Version]
- Routine or gym label I may quote (or UNKNOWN): [RoutineLabel]
- Workout titles already present (or UNKNOWN): [WorkoutTitles]
- Exercise cues already present (or UNKNOWN): [ExerciseCues]
- Set cues already present (or UNKNOWN): [SetCues]
- Rest cues already present (or UNKNOWN): [RestCues]
- Words I must not use: [Banned]
- What I must never invent (calorie totals, PR ranks, fitness scoreboards, macro claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: GymNotes nouns, Version, RoutineLabel, WorkoutTitles, ExerciseCues, SetCues, RestCues, Lang. Banner: not medical or training advice; not a live Strong sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, macro claims.
2. Workout diary-entry checklist: one checkbox row per WorkoutTitles entry. Attach only ExerciseCues and SetCues named beside that workout in GymNotes. Missing exercise or set write NOT IN INPUTS.
3. Rest sketch: for each RestCues entry, list workouts that name it. Do not invent a 420 calorie claim if absent.
4. Routine caution block: quote RoutineLabel and Version only. Plate calculator packs not in GymNotes stay NOT IN INPUTS.
5. Refuse list: inventing 420 calorie totals, inventing PR ranks, inventing fitness scoreboards, inventing macro claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print workout and exercise counts from GymNotes only. Format as Format.

Constraints:
- Workout diary-entry checklist from GymNotes only. No invented calorie totals.
- Honor Version. No emojis. Not a live Strong dashboard. Not medical or training advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

Strong Workout Diary Entry Checklist from Gym Notes (No Invented Calorie Totals) - Result

Examples

Example Input

GymNotes: workout title Harbor Quay Lower as pasted exercise cue squat as pasted set cue 3x5 as pasted; workout title Quay Storm Upper as pasted exercise cue bench as pasted. Calorie invent NONE. PR invent NONE.
Version: Strong as pasted (do not invent unreleased AI form coach)
RoutineLabel: Cedar Pier strength routine as pasted
WorkoutTitles: Harbor Quay Lower as pasted; Quay Storm Upper as pasted. Cardio pack UNKNOWN.
ExerciseCues: exercise cue squat as pasted for Harbor Quay Lower; exercise cue bench as pasted for Quay Storm Upper. Accessory pack UNKNOWN.
SetCues: set cue 3x5 as pasted for Harbor Quay Lower; Quay Storm Upper set NOT IN INPUTS.
RestCues: rest cue 180s as pasted for Harbor Quay Lower. Warmup pack UNKNOWN.
Banned: 420 calories, PR rank #1, guaranteed fitness scoreboard
Never: invent calorie totals, invent PR ranks, invent fitness scoreboards, invent macro claims
Format: ledger + workout diary-entry checklist + rest sketch + routine caution + refuse + compliance
Lang: English

Example Output

1. Ledger. GymNotes: workout title Harbor Quay Lower + exercise cue squat + set cue 3x5; workout title Quay Storm Upper + exercise cue bench. Calorie invent NONE. PR invent NONE. Version Strong. RoutineLabel Cedar Pier strength routine. WorkoutTitles Harbor Quay Lower; Quay Storm Upper. ExerciseCues squat for Harbor Quay Lower; bench for Quay Storm Upper. SetCues 3x5 for Harbor Quay Lower; Quay Storm Upper set NOT IN INPUTS. RestCues 180s for Harbor Quay Lower. Warmup pack UNKNOWN. Lang English. Banner: not medical or training advice; not a live Strong sync. Forbidden: invented calorie totals, PR ranks, fitness scoreboards, macro claims, 420 calories, PR rank #1, guaranteed fitness scoreboard.

2. Workout diary-entry checklist.
[ ] Harbor Quay Lower | exercise squat as pasted | set 3x5 as pasted.
[ ] Quay Storm Upper | exercise bench as pasted | set NOT IN INPUTS.
Accessory pack not attached. Cardio pack not added.

3. Rest sketch.
rest cue 180s | workout Harbor Quay Lower as pasted.
Quay Storm Upper rest | NOT IN INPUTS.
Calorie totals NOT IN INPUTS so do not invent 420 calories. Second rest cue not invented.

4. Routine caution. RoutineLabel Cedar Pier strength routine. Version Strong. Warmup pack UNKNOWN. Do not invent macro claim packs.

5. Refuse. 420 calorie totals: refused. PR ranks: refused. fitness scoreboards: refused. macro claims: refused. Unreleased AI form coach: refused.

6. Compliance. Banned hits none. Workouts 2. Exercises named 2. Format ledger+workout diary-entry checklist+rest sketch+routine caution+refuse+compliance. Gaps: Quay Storm Upper set, Quay Storm Upper rest, Accessory pack, Cardio pack, Warmup pack.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.