Initial commit: HITO MVP

Heavy Duty I prescriptive training system encoding Mentzer's methodology.

- 4-day split program (Chest & Back, Legs, Shoulders, Arms)
- Prescription engine with pre-exhaust superset structure
- Strict progression logic (+5kg large / +2.5kg small muscles)
- Recovery gating with stall-based extension and override
- Onboarding via experience level (Novice/Intermediate/Advanced)
- Session logging with full progression analysis
- Exercise substitution (33 alternatives for 17 canonical movements)
- Objectivist aesthetic: black/gold, serif, rectilinear

Stack: Hunchentoot, Mito/SQLite, Djula, SBCL

1 files changed, 868 insertions, 0 deletions

diff --git a/static/css/hito.css b/static/css/hito.css
new file mode 100644
index 0000000..1de9869
--- /dev/null
+++ b/static/css/hito.css
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+/* HITO - Objectivist Aesthetic
+   Black. Gold. White. No compromise.
+   Rectilinear. Architectural. Certain.
+
+   "A is A." The design reflects the philosophy:
+   clarity, purpose, and respect for the rational mind. */
+
+/* === VARIABLES === */
+
+:root {
+  --bg: #0A0A0A;
+  --bg-raised: #111111;
+  --bg-input: #1A1A1A;
+  --fg: #F0EDE6;
+  --fg-dim: #9A958D;
+  --gold: #C5A24D;
+  --gold-dim: #8B7235;
+  --red: #8B0000;
+  --red-bright: #CC2200;
+  --green: #4A7A3A;
+  --mono: 'SF Mono', 'Cascadia Code', 'Fira Code', 'Consolas', monospace;
+  --serif: Georgia, 'Times New Roman', 'Noto Serif', serif;
+  --sans: -apple-system, BlinkMacSystemFont, 'Segoe UI', sans-serif;
+}
+
+/* === RESET === */
+
+*, *::before, *::after {
+  margin: 0;
+  padding: 0;
+  box-sizing: border-box;
+}
+
+/* === BASE === */
+
+html {
+  font-size: 17px;
+  line-height: 1.65;
+}
+
+body {
+  background-color: var(--bg);
+  color: var(--fg);
+  font-family: var(--serif);
+  min-height: 100vh;
+  display: flex;
+  justify-content: center;
+  padding: 2rem 1rem;
+}
+
+main {
+  max-width: 640px;
+  width: 100%;
+}
+
+/* === TYPOGRAPHY === */
+
+h1, h2, h3 {
+  font-family: var(--serif);
+  font-weight: normal;
+  letter-spacing: 0.05em;
+}
+
+h2 {
+  font-size: 1.6rem;
+  color: var(--gold);
+  text-transform: uppercase;
+  letter-spacing: 0.1em;
+  margin-bottom: 1.5rem;
+  padding-bottom: 0.5rem;
+  border-bottom: 1px solid var(--gold-dim);
+}
+
+h3 {
+  font-size: 1.1rem;
+  color: var(--fg);
+  margin-bottom: 0.5rem;
+}
+
+p {
+  margin-bottom: 1rem;
+}
+
+strong {
+  color: var(--gold);
+  font-weight: normal;
+  font-style: italic;
+}
+
+a {
+  color: var(--gold);
+  text-decoration: none;
+}
+
+a:hover {
+  text-decoration: underline;
+}
+
+/* === HEADER === */
+
+header {
+  margin-bottom: 2.5rem;
+}
+
+.logo-link {
+  text-decoration: none;
+}
+
+.logo-link:hover {
+  text-decoration: none;
+}
+
+.logo {
+  font-size: 2.5rem;
+  letter-spacing: 0.3em;
+  text-transform: uppercase;
+  color: var(--gold);
+  margin-bottom: 0.1rem;
+  font-weight: normal;
+}
+
+.subtitle {
+  font-size: 0.75rem;
+  letter-spacing: 0.2em;
+  text-transform: uppercase;
+  color: var(--fg-dim);
+  font-family: var(--mono);
+}
+
+/* === FOOTER / QUOTES === */
+
+footer {
+  margin-top: 3rem;
+  padding-top: 2rem;
+  border-top: 1px solid var(--bg-raised);
+}
+
+blockquote {
+  border-left: 2px solid var(--gold-dim);
+  padding-left: 1.25rem;
+  margin: 0;
+  font-style: italic;
+  color: var(--fg-dim);
+  font-size: 0.9rem;
+  line-height: 1.7;
+}
+
+blockquote cite {
+  display: block;
+  margin-top: 0.75rem;
+  font-style: normal;
+  font-size: 0.8rem;
+  color: var(--gold-dim);
+  font-family: var(--mono);
+}
+
+/* === BUTTONS === */
+
+.btn-primary {
+  display: inline-block;
+  background-color: var(--gold);
+  color: var(--bg);
+  font-family: var(--mono);
+  font-size: 0.85rem;
+  font-weight: bold;
+  letter-spacing: 0.15em;
+  text-transform: uppercase;
+  padding: 0.9rem 2rem;
+  border: none;
+  cursor: pointer;
+  text-decoration: none;
+  margin-top: 1.5rem;
+  transition: background-color 0.15s;
+}
+
+.btn-primary:hover {
+  background-color: var(--fg);
+  text-decoration: none;
+}
+
+.btn-warning {
+  display: inline-block;
+  background-color: transparent;
+  color: var(--red-bright);
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.1em;
+  text-transform: uppercase;
+  padding: 0.7rem 1.5rem;
+  border: 1px solid var(--red);
+  cursor: pointer;
+  text-decoration: none;
+  margin-top: 1.5rem;
+  transition: all 0.15s;
+}
+
+.btn-warning:hover {
+  background-color: var(--red);
+  color: var(--fg);
+  text-decoration: none;
+}
+
+.btn-danger {
+  display: inline-block;
+  background-color: var(--red);
+  color: var(--fg);
+  font-family: var(--mono);
+  font-size: 0.85rem;
+  font-weight: bold;
+  letter-spacing: 0.1em;
+  text-transform: uppercase;
+  padding: 0.9rem 2rem;
+  border: none;
+  cursor: pointer;
+  text-decoration: none;
+  margin-top: 1rem;
+  transition: background-color 0.15s;
+}
+
+.btn-danger:hover {
+  background-color: var(--red-bright);
+}
+
+.btn-secondary {
+  display: inline-block;
+  color: var(--fg-dim);
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.1em;
+  text-transform: uppercase;
+  padding: 0.7rem 1.5rem;
+  border: 1px solid var(--fg-dim);
+  text-decoration: none;
+  margin-top: 1rem;
+  margin-left: 1rem;
+  transition: all 0.15s;
+}
+
+.btn-secondary:hover {
+  color: var(--fg);
+  border-color: var(--fg);
+  text-decoration: none;
+}
+
+/* === FORMS === */
+
+fieldset {
+  border: none;
+  margin-bottom: 2rem;
+  padding: 0;
+}
+
+legend {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.15em;
+  text-transform: uppercase;
+  color: var(--gold);
+  padding-bottom: 0.75rem;
+  margin-bottom: 1rem;
+  border-bottom: 1px solid var(--bg-raised);
+  width: 100%;
+  display: block;
+}
+
+label {
+  display: block;
+  font-size: 0.95rem;
+  margin-bottom: 0.25rem;
+  color: var(--fg);
+}
+
+input[type="number"],
+input[type="text"] {
+  background: var(--bg-input);
+  border: none;
+  border-bottom: 2px solid var(--fg-dim);
+  color: var(--fg);
+  font-family: var(--mono);
+  font-size: 1rem;
+  padding: 0.5rem 0.5rem;
+  width: 100%;
+  transition: border-color 0.15s;
+}
+
+input[type="number"]:focus,
+input[type="text"]:focus {
+  outline: none;
+  border-bottom-color: var(--gold);
+}
+
+input[type="number"]::placeholder {
+  color: var(--fg-dim);
+}
+
+.form-row {
+  display: flex;
+  align-items: center;
+  justify-content: space-between;
+  margin-bottom: 0.75rem;
+  gap: 1rem;
+}
+
+.form-row label {
+  flex: 1;
+  margin-bottom: 0;
+}
+
+.input-group {
+  display: flex;
+  align-items: center;
+  gap: 0.4rem;
+}
+
+.input-group input[type="number"] {
+  width: 5rem;
+  text-align: right;
+}
+
+.unit {
+  font-family: var(--mono);
+  font-size: 0.75rem;
+  color: var(--fg-dim);
+  text-transform: uppercase;
+  letter-spacing: 0.05em;
+}
+
+/* === INSTRUCTIONS === */
+
+.instruction {
+  font-size: 0.9rem;
+  line-height: 1.7;
+  color: var(--fg);
+  margin-bottom: 1rem;
+}
+
+.instruction.secondary {
+  color: var(--fg-dim);
+  font-size: 0.85rem;
+  margin-bottom: 2rem;
+}
+
+/* === DASHBOARD === */
+
+.dashboard .status {
+  margin-bottom: 2.5rem;
+}
+
+.status.ready h2 {
+  color: var(--gold);
+  border-bottom: none;
+  padding-bottom: 0;
+  margin-bottom: 0.75rem;
+}
+
+.status.recovering h2 {
+  color: var(--red-bright);
+  border-bottom: none;
+  padding-bottom: 0;
+  margin-bottom: 1rem;
+}
+
+.next-workout {
+  font-size: 1.1rem;
+  margin-bottom: 0.5rem;
+}
+
+.days-remaining {
+  display: flex;
+  align-items: baseline;
+  gap: 0.75rem;
+  margin-bottom: 1rem;
+}
+
+.big-number {
+  font-family: var(--mono);
+  font-size: 3rem;
+  color: var(--red-bright);
+  line-height: 1;
+}
+
+.days-remaining .label {
+  font-family: var(--mono);
+  font-size: 0.85rem;
+  color: var(--fg-dim);
+  text-transform: uppercase;
+  letter-spacing: 0.1em;
+}
+
+.next-date {
+  font-size: 0.95rem;
+  margin-bottom: 0.5rem;
+}
+
+.recovery-reason {
+  font-size: 0.85rem;
+  color: var(--fg-dim);
+  font-style: italic;
+}
+
+/* === SESSION HISTORY === */
+
+.history {
+  margin-top: 2.5rem;
+  padding-top: 1.5rem;
+  border-top: 1px solid var(--bg-raised);
+}
+
+.history h3 {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.15em;
+  text-transform: uppercase;
+  color: var(--fg-dim);
+  margin-bottom: 1rem;
+}
+
+.history-entry {
+  display: flex;
+  align-items: center;
+  gap: 1rem;
+  padding: 0.5rem 0;
+  border-bottom: 1px solid var(--bg-raised);
+  font-size: 0.9rem;
+}
+
+.history-date {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  color: var(--fg-dim);
+  min-width: 6rem;
+}
+
+.history-day {
+  color: var(--fg);
+}
+
+.history-badge {
+  font-family: var(--mono);
+  font-size: 0.65rem;
+  letter-spacing: 0.1em;
+  text-transform: uppercase;
+  padding: 0.15rem 0.4rem;
+}
+
+.history-badge.override {
+  color: var(--red-bright);
+  border: 1px solid var(--red);
+}
+
+/* === SESSION / WORKOUT === */
+
+.session {
+  margin-bottom: 2rem;
+}
+
+.exercise-group {
+  margin-bottom: 2rem;
+  padding: 0;
+  border: none;
+}
+
+.exercise-group.superset {
+  border-left: 3px solid var(--gold-dim);
+  padding-left: 1.25rem;
+}
+
+.group-label {
+  font-family: var(--mono);
+  font-size: 0.7rem;
+  letter-spacing: 0.15em;
+  text-transform: uppercase;
+  color: var(--gold-dim);
+  padding: 0;
+  margin-bottom: 1rem;
+  border: none;
+  width: auto;
+}
+
+.exercise-entry {
+  margin-bottom: 1.5rem;
+}
+
+.exercise-name {
+  font-size: 1.05rem;
+  color: var(--fg);
+  margin-bottom: 0.25rem;
+  font-weight: normal;
+}
+
+.prescription {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  color: var(--fg-dim);
+  margin-bottom: 0.75rem;
+}
+
+.prescription strong {
+  color: var(--gold);
+  font-style: normal;
+}
+
+.set-row {
+  display: flex;
+  align-items: center;
+  gap: 1rem;
+  margin-bottom: 0.5rem;
+  padding: 0.4rem 0;
+}
+
+.set-label {
+  font-family: var(--mono);
+  font-size: 0.75rem;
+  color: var(--fg-dim);
+  text-transform: uppercase;
+  letter-spacing: 0.05em;
+  min-width: 3rem;
+}
+
+.set-row .input-group input[type="number"] {
+  width: 4.5rem;
+}
+
+.failure-check {
+  display: flex;
+  align-items: center;
+  gap: 0.3rem;
+  font-family: var(--mono);
+  font-size: 0.7rem;
+  color: var(--fg-dim);
+  text-transform: uppercase;
+  letter-spacing: 0.05em;
+  cursor: pointer;
+}
+
+.failure-check input[type="checkbox"] {
+  accent-color: var(--gold);
+  width: 1rem;
+  height: 1rem;
+}
+
+/* === SESSION COMPLETE === */
+
+.session-complete {
+  margin-bottom: 2rem;
+}
+
+.progression-results {
+  margin-bottom: 2rem;
+}
+
+.result-entry {
+  padding: 0.75rem 0;
+  border-bottom: 1px solid var(--bg-raised);
+}
+
+.result-entry .exercise-name {
+  display: block;
+  font-size: 0.9rem;
+  color: var(--fg);
+  margin-bottom: 0.25rem;
+}
+
+.result-entry .result-text {
+  display: block;
+  font-size: 0.85rem;
+  color: var(--fg-dim);
+  font-style: italic;
+}
+
+.result-entry.increase .result-text {
+  color: var(--gold);
+}
+
+.result-entry.stall .result-text {
+  color: var(--red-bright);
+}
+
+.summary {
+  font-family: var(--mono);
+  font-size: 0.85rem;
+  letter-spacing: 0.05em;
+  margin-bottom: 0.5rem;
+}
+
+.summary.increase {
+  color: var(--gold);
+}
+
+.summary.stall {
+  color: var(--red-bright);
+}
+
+.recovery-info {
+  margin-top: 2rem;
+  padding-top: 1.5rem;
+  border-top: 1px solid var(--bg-raised);
+}
+
+.recovery-info h3 {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.15em;
+  text-transform: uppercase;
+  color: var(--fg-dim);
+  margin-bottom: 0.75rem;
+}
+
+.recovery-info p {
+  font-size: 0.9rem;
+}
+
+/* === OVERRIDE PAGE === */
+
+.override-page {
+  margin-bottom: 2rem;
+}
+
+.override-page h2 {
+  color: var(--red-bright);
+  border-bottom-color: var(--red);
+}
+
+.warning-block {
+  border-left: 3px solid var(--red);
+  padding: 1.25rem 1.25rem;
+  background: var(--bg-raised);
+  margin: 1.5rem 0;
+}
+
+.warning-text {
+  font-size: 0.9rem;
+  line-height: 1.8;
+  color: var(--fg);
+  margin-bottom: 0;
+}
+
+.override-info {
+  margin: 1.5rem 0;
+  font-size: 0.9rem;
+}
+
+.override-actions {
+  display: flex;
+  align-items: center;
+  flex-wrap: wrap;
+  gap: 0.5rem;
+}
+
+/* === SETUP PAGE === */
+
+.setup fieldset {
+  margin-bottom: 2.5rem;
+}
+
+.setup legend {
+  font-size: 0.85rem;
+}
+
+/* === RESPONSIVE === */
+
+@media (max-width: 480px) {
+  html {
+    font-size: 15px;
+  }
+
+  body {
+    padding: 1.5rem 0.75rem;
+  }
+
+  .logo {
+    font-size: 2rem;
+  }
+
+  .form-row {
+    flex-direction: column;
+    align-items: flex-start;
+    gap: 0.4rem;
+  }
+
+  .set-row {
+    flex-wrap: wrap;
+    gap: 0.5rem;
+  }
+
+  .set-row .input-group input[type="number"] {
+    width: 4rem;
+  }
+
+  .override-actions {
+    flex-direction: column;
+    align-items: stretch;
+  }
+
+  .btn-secondary {
+    margin-left: 0;
+    text-align: center;
+  }
+
+  .history-entry {
+    flex-wrap: wrap;
+    gap: 0.4rem;
+  }
+
+  .days-remaining {
+    flex-direction: column;
+    gap: 0.25rem;
+  }
+}
+
+
+
+/* === EXERCISES PAGE === */
+
+.exercises-page {
+  margin-bottom: 2rem;
+}
+
+.exercise-day {
+  margin-bottom: 2.5rem;
+}
+
+.day-header {
+  font-family: var(--mono);
+  font-size: 0.85rem;
+  letter-spacing: 0.12em;
+  text-transform: uppercase;
+  color: var(--gold);
+  margin-bottom: 1rem;
+  padding-bottom: 0.5rem;
+  border-bottom: 1px solid var(--bg-raised);
+}
+
+.exercise-slot {
+  padding: 0.75rem 0;
+  border-bottom: 1px solid var(--bg-raised);
+}
+
+.slot-current {
+  margin-bottom: 0.5rem;
+}
+
+.slot-canonical {
+  color: var(--fg);
+  font-size: 0.95rem;
+}
+
+.slot-active {
+  color: var(--gold);
+  font-size: 0.9rem;
+  font-style: italic;
+  margin-left: 0.5rem;
+}
+
+.swap-form {
+  display: flex;
+  align-items: center;
+  gap: 0.75rem;
+}
+
+.swap-form select {
+  background: var(--bg-input);
+  border: none;
+  border-bottom: 2px solid var(--fg-dim);
+  color: var(--fg);
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  padding: 0.4rem 0.5rem;
+  flex: 1;
+  max-width: 20rem;
+}
+
+.swap-form select:focus {
+  outline: none;
+  border-bottom-color: var(--gold);
+}
+
+.btn-swap {
+  background: transparent;
+  color: var(--gold-dim);
+  font-family: var(--mono);
+  font-size: 0.7rem;
+  letter-spacing: 0.1em;
+  text-transform: uppercase;
+  padding: 0.35rem 0.75rem;
+  border: 1px solid var(--gold-dim);
+  cursor: pointer;
+  transition: all 0.15s;
+}
+
+.btn-swap:hover {
+  color: var(--gold);
+  border-color: var(--gold);
+}
+
+
+
+/* === NAV LINKS === */
+
+.nav-links {
+  margin-top: 2rem;
+  padding-top: 1rem;
+  border-top: 1px solid var(--bg-raised);
+}
+
+.nav-links a {
+  font-family: var(--mono);
+  font-size: 0.8rem;
+  letter-spacing: 0.05em;
+  color: var(--fg-dim);
+}
+
+.nav-links a:hover {
+  color: var(--gold);
+}
+
+
+
+/* === SETUP LEVEL SELECTION === */
+
+.level-choices {
+  display: flex;
+  flex-direction: column;
+  gap: 1rem;
+  margin: 2rem 0;
+}
+
+.level-choice {
+  cursor: pointer;
+  display: block;
+}
+
+.level-choice input[type="radio"] {
+  position: absolute;
+  opacity: 0;
+  pointer-events: none;
+}
+
+.choice-card {
+  border: 2px solid var(--bg-raised);
+  padding: 1.25rem 1.5rem;
+  transition: border-color 0.15s, background-color 0.15s;
+}
+
+.level-choice input[type="radio"]:checked + .choice-card {
+  border-color: var(--gold);
+  background-color: var(--bg-raised);
+}
+
+.level-choice:hover .choice-card {
+  border-color: var(--gold-dim);
+}
+
+.choice-title {
+  display: block;
+  font-family: var(--mono);
+  font-size: 0.9rem;
+  letter-spacing: 0.15em;
+  color: var(--gold);
+  margin-bottom: 0.4rem;
+}
+
+.choice-desc {
+  display: block;
+  font-size: 0.85rem;
+  color: var(--fg-dim);
+  line-height: 1.6;
+}