AI-Agent
3806dbc717
Image bauen und in die Registry schieben / build (push) Successful in 6s
- Satz-Zeile: kg/reps-Felder mit fester, normaler Breite (84px) statt jeweils halber Zeile; nur Check/Buttons passen sich an (Grid auto auto auto auto auto) - config.json: Technogym-Referenzen (Selection 900/700 etc.) aus allen Uebungs-Infotexten entfernt - generische Maschinenbeschreibungen (Chest-Press-, Latzug-, Beinpresse-Maschine ...) - demo-data.json neu generiert (Config-Snapshot synchron) - Tests: 169 Checks gruen (39+18+52+32+28)
5436 lines
103 KiB
JSON
5436 lines
103 KiB
JSON
{
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"format": "trainingsplan-export-v2",
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"exported_at": "2026-10-02T00:00:00",
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"config": {
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"profile": {
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"name": "",
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"weightUnit": "kg",
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"repsLabel": "reps"
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},
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"activities": [
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{
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"id": "gym",
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"name": "Gym (Kraft)",
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"type": "strength",
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"active": true,
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"displayOrder": 1,
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"cycle": {
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"name": "Push/Pull/Legs",
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"days": [
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{
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"key": "Push",
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"title": "Push",
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"exercises": [
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{
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"name": "Bankdrücken KH (je Hand)",
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"sets": 4,
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"reps": "8-10",
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"startKg": 18,
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"tags": [
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"brust",
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"kh"
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],
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"info": "Chest-Press-Maschine oder freie Hantelbank. Hanteldrücken mit Kurzhanteln: auf der Bank sitzen, Schulterblätter zusammen, Gewicht langsam nach vorn-oben drücken, oben kurz halten, kontrolliert senken. Macht Brust + hintere Schulter."
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},
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{
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"name": "Schrägbank KH (je Hand)",
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"sets": 3,
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"reps": "10-12",
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"startKg": 14,
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"tags": [
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"brust",
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"kh"
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],
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"info": "Wie Bankdrücken, aber Bank auf ~30-45 Grad geneigt. Ziel: obere Brust + vordere Schulter. Langsam senken bis Brust und zwingend kontrolliert drücken."
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},
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{
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"name": "Pectoral/Butterfly",
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"sets": 3,
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"reps": "12-15",
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"startKg": 20,
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"tags": [
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"brust",
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"maschine"
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],
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"info": "Butterfly- oder Pectoral-Maschine (Brustfalter). Unterarme auf den Polstern, Griffe langsam zusammenführen, in der Endstellung kurz anspannen, kontrolliert zurück."
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},
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{
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"name": "Seitheben (je Hand)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 8,
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"tags": [
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"schulter",
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"kh"
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],
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"info": "Seitheben-Maschine (Delts) oder Kurzhanteln. Seitliches Anheben bis Schulterhöhe, Ellenbogen leicht gebeugt, oben kurz halten, langsam senken. Trifft seitliche Schulter (Delts)."
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},
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{
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"name": "Schulterpresse Maschine",
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"sets": 3,
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"reps": "10-12",
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"startKg": 25,
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"tags": [
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"schulter",
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"maschine"
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],
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"info": "Schulterpresse-Maschine. Sitzen, hintere Schulter gegen das Rückenpolster, Gewicht über Kopf drücken, oben nicht komplett durchstrecken."
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},
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{
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"name": "Kabel-Trizeps-Pushdown",
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"sets": 3,
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"reps": "12-15",
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"startKg": 25,
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"tags": [
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"trizeps",
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"kabel"
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],
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"info": "Am Kabelturm: Griff auf Brusthöhe, Ellenbogen dicht am Körper lassen, Unterarm nach unten strecken, am Ende anspannen, kontrolliert zurück. Dein Favorit am Kabelturm."
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},
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{
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"name": "Trizeps-Strecken (French Press Maschine)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 15,
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"tags": [
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"trizeps",
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"maschine"
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],
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"info": "French-Press-/Arm-Streckmaschine. Oberarme liegen auf dem Polster, Gewicht über Kopf strecken, nur die Unterarme bewegen sich. Alternativ: Kabel-Überkopf."
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},
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{
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"name": "Kabel-Curls (Bizeps)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 15,
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"tags": [
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"bizeps",
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"kabel"
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],
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"info": "Bizeps am Kabelturm (Favorit): Stange oder Seil auf niedriger Höhe, Ellenbogen dicht am Körper, Unterarme nach oben rollen bis der Bizeps angespannt ist, oben kurz halten, langsam zurück. Macht den kompletten Bizeps, gut kontrollierbar."
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}
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]
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},
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{
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"key": "Pull",
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"title": "Pull",
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"exercises": [
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{
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"name": "Latzug / Klimmzug-Maschine",
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"sets": 4,
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"reps": "8-10",
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"startKg": 55,
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"tags": [
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"ruecken",
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"maschine"
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],
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"info": "Latzug-Maschine (vertikales Rudern). Griff auf Brust- bzw. Nackenhöhe ziehen, Schulterblätter zuerst nach unten, Ellbogen zum Rumpf."
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},
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{
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"name": "Rudern (Low Row)",
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"sets": 4,
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"reps": "10",
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"startKg": 50,
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"tags": [
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"ruecken",
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"maschine"
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],
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"info": "Rudern-Maschine (Low Row, horizontales Rudern). Griff zum Bauch ziehen, Rumpf stabil, Schulterblätter hinten zusammenziehen, langsam zurück. Trifft breiten Rücken + Rhomboiden."
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},
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{
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"name": "Face Pulls",
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"sets": 3,
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"reps": "12-15",
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"startKg": 20,
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"tags": [
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"schulter",
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"kabel"
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],
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"info": "Am Kabelturm, Band oder Seil auf Augenhöhe: zu dir zum Gesicht ziehen, Ellbogen auf Schulterhöhe ausbreiten. Trifft hintere Schulter + hält die Schulterblätter gesund."
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},
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{
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"name": "Kabel-Curls hoch (Bizeps)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 14,
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"tags": [
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"bizeps",
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"kabel"
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],
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"info": "Kabelturm-Curls mit höherem Griff: leichte Neigung, Zug von oben-vorne. Alternativ oder als zweite Bizeps-Übung, anderer Winkel als der normale Kabel-Curl."
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},
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{
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"name": "Reverse Fly (Rückwärtsheben)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 20,
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"tags": [
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"schulter",
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"maschine"
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],
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"info": "Reverse-Fly-Maschine (Rückwärtsheben). Nach vorn lehnen bzw. sitzen, Arme nach hinten-aussen hebend, Schulterblätter zusammen. Trifft hintere Delts + Rhomboiden, gute Haltung."
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}
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]
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},
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{
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"key": "Legs",
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"title": "Legs",
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"exercises": [
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{
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"name": "Beinpresse",
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"sets": 4,
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"reps": "8-10",
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"startKg": 120,
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"tags": [
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"beine",
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"maschine"
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],
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"info": "Beinpresse-Maschine. Sitzen, Füße schulterbreit auf der Platte, nicht komplett durchstrecken (Knie nie ganz gestreckt), kontrolliert bis 90 Grad senken, drücken. Schwerste Übung des Tages."
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},
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{
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"name": "Beinbeuger (Leg Curl)",
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"sets": 3,
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"reps": "10-12",
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"startKg": 50,
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"tags": [
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"beine",
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"maschine"
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],
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"info": "Beinbeuger-Maschine (Leg Curl), sitzend oder liegend. Knie beugen, Fersen zum Gesäß ziehen, oben kurz anspannen. Trifft Beinrückseite (Hamstrings)."
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},
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{
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"name": "Beinstrecker (Leg Extension)",
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"sets": 3,
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"reps": "12-15",
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"startKg": 55,
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"tags": [
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"beine",
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"maschine"
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],
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"info": "Beinstrecker-Maschine (Leg Extension) - dein Kind. Beine unter dem Polster, Knie voll strecken und oben kurz halten, langsam senken. Trifft die Oberschenkelvorderseite (Quadrizeps). Dein 55er-Gewicht passt hier perfekt."
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},
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{
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"name": "Wadenheben stehend",
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"sets": 3,
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"reps": "15-20",
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"startKg": 65,
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"tags": [
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"waden",
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"maschine"
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],
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"info": "Wadenheben stehend an der Maschine. Auf Zehenspitzen hochdrücken, oben kurz halten, bis die Wade gedehnt ist senken. Trifft die Wadenmuskulatur."
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},
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{
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"name": "Glute Press / Hip Thrust",
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"sets": 3,
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"reps": "10-12",
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"startKg": 60,
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"tags": [
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"po",
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"maschine"
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],
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"info": "Glute-Press- oder Hip-Thrust-Maschine. Schulterblätter auf das Polster, Hüfte nach oben drücken, oben anspannen. Trifft Gesäß + hintere Oberschenkel."
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},
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{
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"name": "(opz.) Bauch-Finisher (Ab Crunch)",
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"sets": 2,
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"reps": "10-15",
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"startKg": 0,
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"tags": [
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"bauch",
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"maschine"
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],
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"info": "Abdominal-Crunch-Maschine. Optional zum Abschluss: Rumpf runden, Bauch anspannen, nicht am Nacken ziehen. Nur wenn es sich gut anfühlt."
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}
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]
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}
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]
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}
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},
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{
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"id": "run",
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"name": "Laufen",
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"type": "cardio",
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"active": true,
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"displayOrder": 2,
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"fieldTemplates": [
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{
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"key": "distanceKm",
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"label": "Distanz",
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"unit": "km",
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"kind": "number",
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"step": 0.1
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},
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{
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"key": "minutes",
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"label": "Dauer",
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"unit": "min",
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"kind": "number",
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"step": 1
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},
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{
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"key": "pacePerKm",
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"label": "Pace",
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"unit": "min/km",
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"kind": "pace",
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"step": null
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},
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{
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"key": "heartRate",
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"label": "Puls Ø",
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"unit": "bpm",
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"kind": "number",
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"step": 1,
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"optional": true
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},
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{
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"key": "elevation",
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"label": "Höhenmeter",
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"unit": "m",
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"kind": "number",
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"step": 1,
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"optional": true
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}
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]
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},
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{
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"id": "ride",
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"name": "Radfahren",
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"type": "cardio",
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"active": true,
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"displayOrder": 3,
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"fieldTemplates": [
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{
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"key": "distanceKm",
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"label": "Distanz",
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"unit": "km",
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"kind": "number",
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"step": 0.1
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},
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{
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"key": "minutes",
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"label": "Dauer",
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"unit": "min",
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"kind": "number",
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"step": 1
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},
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{
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"key": "avgSpeed",
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"label": "Ø Tempo",
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"unit": "km/h",
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"kind": "number",
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"step": 0.1
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},
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{
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"key": "heartRate",
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"label": "Puls Ø",
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"unit": "bpm",
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"kind": "number",
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"step": 1,
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"optional": true
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},
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{
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"key": "elevation",
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"label": "Höhenmeter",
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"unit": "m",
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"kind": "number",
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"step": 1,
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"optional": true
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}
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]
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}
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]
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},
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"sessions": [
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{
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"id": 1,
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"activity": "gym",
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"day": "Push",
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"date": "2026-07-06",
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"start_time": "18:00",
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"end_time": "20:05",
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"note": "",
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"fields": {},
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"status": "done",
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"entries": [
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{
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"exercise": "Push/Bankdrücken KH (je Hand)",
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"sort": 0,
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"weight": "16.25",
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"reps": "9",
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"done": 1
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},
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{
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"exercise": "Push/Bankdrücken KH (je Hand)",
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"sort": 1,
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"weight": "16.25",
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"reps": "8",
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"done": 1
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},
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{
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"exercise": "Push/Bankdrücken KH (je Hand)",
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"sort": 2,
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"weight": "16.25",
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"reps": "10",
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"done": 1
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},
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{
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"exercise": "Push/Bankdrücken KH (je Hand)",
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"sort": 3,
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"weight": "16.25",
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"reps": "7",
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"done": 1
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},
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{
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"exercise": "Push/Schrägbank KH (je Hand)",
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"sort": 0,
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"weight": "12.5",
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"reps": "10",
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"done": 1
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},
|
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{
|
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"exercise": "Push/Schrägbank KH (je Hand)",
|
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"sort": 1,
|
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"weight": "12.5",
|
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"reps": "11",
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"done": 0
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},
|
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{
|
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"exercise": "Push/Schrägbank KH (je Hand)",
|
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"sort": 2,
|
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"weight": "12.5",
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"reps": "10",
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"done": 1
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},
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{
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"exercise": "Push/Pectoral/Butterfly",
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"sort": 0,
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"weight": "20",
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"reps": "13",
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"done": 1
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},
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{
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"exercise": "Push/Pectoral/Butterfly",
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"sort": 1,
|
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"weight": "20",
|
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"reps": "11",
|
|
"done": 1
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|
},
|
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{
|
|
"exercise": "Push/Pectoral/Butterfly",
|
|
"sort": 2,
|
|
"weight": "20",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
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|
"sort": 0,
|
|
"weight": "6.25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 1,
|
|
"weight": "6.25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Seitheben (je Hand)",
|
|
"sort": 2,
|
|
"weight": "6.25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Schulterpresse Maschine",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 0,
|
|
"weight": "25",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 1,
|
|
"weight": "25",
|
|
"reps": "11",
|
|
"done": 0
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Trizeps-Pushdown",
|
|
"sort": 2,
|
|
"weight": "25",
|
|
"reps": "12",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "11",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 1,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Trizeps-Strecken (French Press Maschine)",
|
|
"sort": 2,
|
|
"weight": "15",
|
|
"reps": "13",
|
|
"done": 1
|
|
},
|
|
{
|
|
"exercise": "Push/Kabel-Curls (Bizeps)",
|
|
"sort": 0,
|
|
"weight": "15",
|
|
"reps": "14",
|
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"done": 1
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},
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{
|
|
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|
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|
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|
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|
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|
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|
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|
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|
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|
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|
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|
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