An evidence-graded notebook on building muscle, a training program built from it, and a training log that reviews itself every week.
Site: https://0-draft.github.io/muscle/ (English) · 日本語 · README（日本語）
- Knowledge: 12 topics (volume, effort, range of motion, protein, eating with a small appetite, restarting after a layoff, habits, and more). Every claim carries an evidence grade, and every source has a PubMed ID that CI checks.
- Program: a 12-week, 2-day-a-week upper-body restart program. On a phone it becomes an attempt board: last session's numbers prefilled, ± steppers, plate math and warm-ups, a rest clock, a "good lift" verdict on every personal record, and one-tap logging.
- Records: rebuilt after every logged session: a records board, sets per muscle on a body map, e1RM by session, training days and body-weight trend.
- Log: training sessions and body weight, stored as plain text in this repo and summarized every Monday.
Each claim is judged like a lift on the platform: three referee lights, white for a good lift, red for no lift. The number of white lights is the grade, and red lights carry a slash, so it never depends on colour alone. Plate colours are kept for what they mean in a gym: load.
| Grade | Lights | Meaning |
|---|---|---|
| A | ⚪⚪⚪ | Several meta-analyses or systematic reviews agree |
| B | ⚪⚪🔴 | One meta-analysis, or several RCTs |
| C | ⚪🔴🔴 | A few RCTs or observational studies only |
| D | 🔴🔴🔴 | Expert opinion or reasoning from mechanisms |
Evidence from untrained people only loses one white light when applied to trained lifters.
| When | Do this | Where |
|---|---|---|
| At the gym | Adjust the load on the attempt board, press Done, rest until the clock beeps | Program page on your phone (add it to the home screen) |
| After the session | Tap Log this session, then Submit on GitHub (every finished set is already in it) | Program page |
| Every morning | Enter your weight, tap Log weight, then Submit | Program page |
| Every 4 weeks | Add your waist to the morning weigh-in | Program page |
| Monday morning | Read the weekly numbers and merge the written review | GitHub notifications |
Log format, if you ever edit the files by hand: log/README.md.
flowchart LR
phone["Phone: workout screen"] -->|prefilled issue| issue["GitHub issue"]
issue -->|ingest.yml validates| log["log/ in this repo"]
log -->|Mon 07:00 JST| numbers["[review] issue with the numbers"]
log -->|Mon 08:00 JST| claude["Claude writes a review PR"]
claude -->|you merge| reviews["reviews/"]
| Schedule (JST) | What | Runs on |
|---|---|---|
| On every log issue | Validate, commit to log/, close the issue (or comment what's wrong) |
GitHub Actions ingest.yml |
| Monday 07:00 | Post last week's sets per muscle, e1RM trends and 7-day weight average as an issue | GitHub Actions weekly-review.yml |
| Monday 08:00 | Write a review in Japanese and open a PR; the first review after week 2 also proposes 12-week goals in goals.md |
Claude routine |
| 1st of the month, 09:00 | Re-check every PMID against PubMed, including retractions; open an issue on problems | GitHub Actions refs-watch.yml |
| 1st of the month, 09:00 | Look for new evidence on pages not reviewed for 60 days and open a PR | Claude routine |
| Every push | Lint, type check, unit tests, build, PubMed check, E2E and accessibility tests, then deploy | GitHub Actions check.yml, deploy.yml |
Only issues opened by kanywst are written to the log. The repo is public, so the log is public too.
knowledge/{ja,en}/ one topic per file; Japanese is written first, English mirrors it
program/plan.json exercises, sets, reps, RIR, rest and phases (drives the workout screen)
program/{ja,en}/ why the program is built this way, weekly set counts, nutrition
log/ training/YYYY-MM.txt and body.csv
goals.md process and outcome goals the weekly review checks against
reviews/ weekly reviews
data/exercises.json exercise ids and the muscles they count toward
scripts/ log ingest, weekly summary, PubMed reference check
src/ the Astro site
.claude/skills/ research, weekly-review, update-program
| Command | Use it to |
|---|---|
/research <topic> |
Research a topic and write or update its page in both languages |
/weekly-review |
Write this week's review on demand |
/update-program |
Propose program changes from the logs, then apply them after you approve |
Requires Node 24 or later.
npm install
npm run dev # local site at http://localhost:4321/muscle/
npm run build
npm run lint # markdownlint
npm run check # astro check (types)
npm test # unit tests
npm run e2e # Playwright: accessibility and workout flow (build first; run `npx playwright install chromium` once)
npm run verify-refs # every PMID against PubMed
npm run review -- --end 2026-09-30Personal research notes, not medical advice. Numbers are study averages; test them against your own log.