Synthetic explanatory artifact
From a plan to a checked record
All values are fictional. This HTML specimen explains selected workbook mechanics; it is not the original workbook, an Excel screenshot, a client record, or a training prescription.
1. Keep the plan separate from the actual work
The documented workbook workflow connects Training Blocks → Workout View → Session Log → record boards and progress views. Selecting a plan does not establish that the work was completed.
Fictional plan: example squat, three sets of five repetitions at 100 kg. The later actual entry can differ from this target.
2. Record what happened
This specimen uses three valid sets from a completed session. A fourth row belongs to an unfinished session and is excluded from this completed-session calculation.
| Session / set | Repetitions | Load | Session complete? | Included volume |
|---|---|---|---|---|
| Session A / 1 | 5 | 100 kg | Yes | 500 kg-reps |
| Session A / 2 | 5 | 100 kg | Yes | 500 kg-reps |
| Session A / 3 | 5 | 100 kg | Yes | 500 kg-reps |
| Session B / 1 | 5 | 105 kg | No | Excluded |
| Completed-session total | 15 | — | Session A only | 1,500 kg-reps |
3. Make the arithmetic inspectable
Included set volume = actual repetitions × external load in kg
Completed-session volume = (5 × 100) + (5 × 100) + (5 × 100) = 1,500 kg-reps
“kg-reps” is a load-volume bookkeeping unit. It is not force, mechanical work, energy expenditure, or a direct measurement of training stimulus. Missing values are not silently treated as performed work.
4. Interpret the record within its limits
The best eligible five-repetition load in this tiny example is 100 kg. The 105 kg row is excluded because its session is unfinished. A future three-repetition result would belong to a different rep-count record.
Corrections and completion status matter because they can change the eligible inputs. The full workbook has additional rules and sheets; this specimen does not audit or reproduce them. No estimated one-repetition maximum or automatic load prescription is calculated here.
What this artifact demonstrates
This example makes the portfolio’s documented separation of planning, actual entry, completion, and review visible. It was created for the portfolio using fictional inputs. It does not publish any original workbook rows.