IRONLOG · User Manual
OFFICIAL ON-SITE MANUAL

IRONLOG User Manual

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IronLog User Manual

IronLog combines workout logging, body measurements, goals, form analysis, and personalized coaching guidance. This English manual covers the current IronLog web app.

IronLog is informational and does not replace medical care, physical therapy, or qualified in-person coaching. Stop exercising and seek professional help if you experience pain, dizziness, chest discomfort, breathing difficulty, or another concerning symptom.

Quick start

After the startup loading screen, signed-out visitors first see the IronLog product introduction. It summarizes workout logging, body trends, goals, AI form analysis, personalized guidance, IronCoach collaboration, membership plans, privacy, and safety.

  • Select Sign in to open the existing account form.
  • Select Start strong or Create free account to open registration directly.
  • If Remember me is enabled and the saved Firebase session remains valid, IronLog skips the introduction and opens the member dashboard.
  • An account that still needs email verification opens the verification flow directly.
  • Language and light/dark appearance can be changed from the product page before signing in; the preference is stored on the current device.

On the signed-in dashboard, the header greeting follows the device or browser's local time zone: Good morning from 05:00–11:59, Good afternoon from 12:00–17:59, and Good evening at other times. An open page updates automatically when it crosses a period or date boundary. Check the device date, time, and time-zone settings if the greeting appears incorrect.

The right side of the introduction presents real IronLog mobile screenshots inside a metallic phone, staged over a gym background with weight plates, and automatically rotates through dashboard, workout, body-data, and progress screens. Use the arrows or page indicators to move manually. The feature matrix below uses illustrative examples for workout sets, body trends, personal records, goals, form analysis, and AI guidance; it does not show the signed-in member's personal data. Enabling Reduce motion stops automatic rotation while keeping manual controls available.

The introduction uses an editorial, long-form brand layout with alternating chapters, data visuals, and plan comparison rows. These elements explain the product and are not live member data.

  1. Create an account and complete email verification when required.
  2. Complete your member profile.
  3. Add your first body measurement.
  4. Create a measurable goal.
  5. Build a reusable workout template or record a workout.
  6. Review progress after enough data has accumulated.
  7. Open Movement Guide to review detailed technique notes before training. Video demonstrations will return after they are rebuilt.
  8. Record or select a video of up to 30 seconds when you need personalized form feedback.

Account and profile

Sign in with email, Google, or another method currently offered on the sign-in screen. Email registrations must complete verification. Use Forgot password to request a reset email.

After verification, complete your name, nickname, phone, birth date, gender, height, and weight. Cloud synchronization makes supported records available after sign-in on another device.

  • Clear workouts and goals removes workout records, exercise sets, and goals while keeping the account, profile, body measurements, and custom exercises.
  • Delete account permanently removes the login and associated IronLog data and cannot be undone.

Workout records and templates

Open Workout Log, select Add, and enter the date, type, gym, coach, duration, calories, feeling, and notes. Select an exercise category and exercise, or add a custom exercise. Add one or more sets with weight, repetitions, RPE, rest seconds, tempo, and notes, then save.

Use completed rather than planned values so volume, personal records, and weekly or monthly statistics remain meaningful.

Templates store routines you repeat, including workout type, location, coach, estimated duration, exercises, and set structure. A workout started from a template can still be adjusted before saving. The editor also saves a local draft on the same browser and device.

On a phone, the focused field automatically moves above the software keyboard. The bottom completion bar is temporarily hidden while typing so it cannot cover weight, repetitions, RPE, rest, tempo, or note fields. Drag the form downward to dismiss the keyboard.

Open an existing workout to edit or delete it. Deletion affects dashboard totals, trends, and personal-record calculations.

Workout records are loaded from the backend in pages of 10. Previous and Next switch pages and show the current page and total record count. Selecting All, Self, or Coached restarts at the first page for that server-side filter. Adding a workout returns to page one; editing or deleting reloads the current page, and an empty final page falls back automatically.

Body data

Add weight, body-fat percentage, skeletal muscle, waist circumference, and other supported measurements using the actual measurement date. The trend chart defaults to weight; select another metric to change it. Compare measurements taken under similar conditions and focus on trends instead of one reading. History entries can be edited or deleted.

Measurement records are loaded in pages of 10 with Previous, Next, the current page, and total count. The latest summary and trend remain based on the newest measurements when you browse older pages. A new measurement returns to page one; editing or deleting reloads the current page.

Goals, calendar, and progress

Create goals for weight, body fat, workout frequency, or another supported objective. Add a clear name, start and target dates, and measurable targets. IronLog calculates progress from relevant body and workout data when enough information exists.

Active goals support edit, complete, archive, and delete actions. The calendar identifies workout and rest days, while progress views summarize weekly and monthly activity, volume, and personal records.

Form analysis

IronLog can analyze a fitness movement from a video of up to 30 seconds and 30 MB.

To record, open Form Analysis, select Enable camera, position the full body in frame, start and stop recording, then select Upload and analyze. The camera closes after recording stops.

To use an existing video, choose the gallery or file option and select a compatible MP4 or MOV within the limits. Use stable lighting, avoid obstruction, and choose an angle that clearly shows the relevant joints. Results may include a score, strengths, improvement priorities, next-practice cues, and safety notes. Only successful analyses count toward usage limits.

The private original is retained for up to seven days after upload. During that period, use Watch original video for playback or Download MP4 to save your own copy. WebM browser recordings and selected MOV files are converted to a real H.264 MP4 at download time rather than merely being renamed. Keep the page open while the MP4 is prepared. Both operations require the uploading member's valid sign-in and do not create a public video URL. The structured analysis remains after the original expires until you delete the analysis or account.

Personalized coaching guidance

AI Coach organizes available workout, body, goal, and form-analysis data into readiness and training guidance. The latest analysis is retained when you return. Use Coach re-analysis only when you want a new report based on updated data.

Readiness may remain unavailable when sleep, fatigue, soreness, pain, or recent training data is missing. Enter honest data rather than fabricated values. Re-analysis and question usage depend on the membership plan. AI output can be incomplete or inaccurate and must be reviewed in context.

My Coaches

Open My Coaches, scan an active IronCoach QR code, review the coach, and confirm. Invitations expire after 15 minutes. A member may bind multiple coaches.

A bound coach can access authorized training, body, goal, form-analysis, and recent AI Coach data, manage workouts, and leave advice. You may revoke an individual coach at any time; access ends immediately.

Membership and sharing

The membership screen displays current Basic, Advanced, and Premium plan information and usage limits for form analyses, coach re-analyses, and coach questions. Failed operations do not consume successful-use quota. Confirm current in-app commercial terms before purchase.

Advanced and Premium are currently sold as one-time 30-day purchases. Each checkout charges only the displayed amount, creates no recurring-payment mandate, and does not renew or charge the card automatically. Continued access after expiry requires another purchase initiated by the member. Select Buy 30 days or Extend 30 days, confirm the plan and amount, and continue to NewebPay's hosted payment page. After returning to IronLog, refresh the membership screen; the plan changes only after the backend verifies the signed transaction notice, order number, and amount. IronLog does not request or store the full card number on its own page. If a charge appears but the plan does not update after a reasonable time, retain the merchant order number and contact brad@brad.tw.

While a paid plan is active, email brad@brad.tw to request a full refund of the amount actually paid for the current period. Include the sign-in email, payment date, amount, plan, and NewebPay merchant order number, but never send a complete card number, password, verification code, or authentication token. After receiving complete verifiable information, IronLog submits the refund to the original payment channel within three calendar days; the financial institution controls the later posting time. The refunded paid plan then ends and the account returns to Basic, while existing records normally remain. See the IronLog Refund Policy for full details.

IronLog can generate workout, form-analysis, and coach-guidance share cards in the current light or dark appearance. Download them or use the system share sheet for compatible apps. Review every card for personal, gym, body, or health information before sharing.

Language and appearance

Switch between Traditional Chinese and English, and between light and dark modes. Settings also include text size, layout density, and reduced motion. Preferences are stored on the current device and may need to be set again after browser data is cleared.

PWA updates

IronLog checks for a newer web build at startup, when it returns to the foreground, and periodically while it remains open. When an update is available, choose Update to reload the app or Later to finish the current entry, recording, or upload first. IronLog does not force a reload during active work.

The first upgrade from an older build that does not yet contain update detection requires one manual refresh. If an installed PWA remains on an old version, fully close and reopen it or refresh the production site in the browser.

Privacy and safety

The product home, sign-in, membership, and member-profile screens provide the Privacy Policy, Terms of Service, Refund Policy, Account Deletion page, Support page, AI and Fitness Safety notice, and Video Retention Policy.

Videos and body data are sensitive. Upload only content you are authorized to process. Do not use AI output as a medical diagnosis or rehabilitation prescription.

Troubleshooting

  • Data fails to load: check the network, refresh, and sign in again.
  • Google sign-in does not respond: allow pop-ups and retry in a supported browser.
  • Camera unavailable: use HTTPS, grant camera permission, close other camera apps, and reload.
  • Video cannot be selected: ensure the system picker opens and select a supported MP4 or MOV no longer than 30 seconds or larger than 25 MB.
  • Draft missing: drafts are local to the same browser and device.
  • Update prompt does not appear: fully close and reopen the PWA, or refresh the production site once; future builds will then be detected in-app.

Contact brad@brad.tw with the app version, device or browser, issue time, steps, and a screenshot without unnecessary sensitive data. Never send passwords or authentication tokens.

Movement Guide

Movement Guide provides reviewed written technique notes for a quick check before training.

Free homepage preview

Before signing in, use the IronLog homepage to switch between Chest, Back, Shoulders, Legs, Arms, and Core. The first movement for every area includes equipment, tempo, primary and supporting muscles, setup, execution, breathing, common mistakes, and safety notes. Sign in and open Movement Guide from the side navigation to unlock the remaining movements.

How to use it

  1. Sign in to IronLog and select Movement Guide from the side navigation.
  2. Under Choose a body area, select Chest, Back, Shoulders, Legs, Arms, or Core in the same order used by Form Analysis, then choose an available exercise.
  3. Read the primary and supporting muscles, equipment, suggested tempo, setup, execution, breathing, common mistakes, and safety notes.

Video demonstrations and public pages

All GIF and MP4 demonstrations are temporarily offline while they are rebuilt. IronLog does not load the previous media, while every reviewed written guide remains available. New demonstration videos will return in a future release.

You can browse all 43 movements without signing in from the English Exercise Library. Every movement has its own URL with muscles, equipment, tempo, execution, mistakes, and safety guidance. After signing in, the interactive in-app Movement Guide remains available from the side navigation.

Currently available

  • Chest: Barbell Bench Press, Incline Dumbbell Press, Dumbbell Bench Press, Incline Barbell Bench Press, Dumbbell Fly, Cable Fly, Push-up, and Machine Chest Press
  • Back: Lat Pulldown, Barbell Row, Seated Cable Row, One-arm Dumbbell Row, Pull-up, Straight-arm Pulldown, and T-bar Row
  • Shoulders: Overhead Press, Dumbbell Shoulder Press, Dumbbell Lateral Raise, Front Raise, Reverse Fly, and Face Pull
  • Legs: Back Squat, Deadlift, Romanian Deadlift, Leg Press, Hip Thrust, Lunge, Leg Extension, Leg Curl, and Standing Calf Raise
  • Arms: Biceps Curl, Triceps Pushdown, Barbell Curl, Hammer Curl, Preacher Curl, Skull Crusher, Overhead Triceps Extension, and Dip
  • Core: Plank, Crunch, Hanging Leg Raise, Ab Wheel Rollout, and Cable Crunch

The library currently keeps movements with completed and reviewed written guidance. More movements will be added progressively; IronLog does not substitute unrelated media for an unfinished demonstration.

Movement Guide is general educational material, not a personalized technique or medical assessment. Use Form Analysis with your own recording when you need individual feedback. Stop and seek qualified help if you experience pain, numbness, dizziness, or another concerning symptom.

Nutrition Control

Nutrition Control estimates daily energy needs from the member profile and converts a daily calorie target into protein, fat, and carbohydrate grams.

After signing in, open Nutrition from the sidebar. It appears immediately after My Body and uses a meal-list icon.

Complete the data needed for BMR

IronLog uses the Mifflin–St Jeor equation to estimate basal metabolic rate (BMR). It requires:

  • Date of birth
  • Height
  • Weight
  • Sex used by the equation (male or female)

If data is missing, the screen lists each required field. Select Complete member profile to open the profile screen. BMR is recalculated from the latest profile instead of being stored as a stale value.

Choose an activity factor and estimate TDEE

Choose the factor that best reflects a typical week:

  • 1.2: sedentary or almost no exercise
  • 1.375: lightly active, about 1–3 days per week
  • 1.55: moderately active, about 3–5 days per week
  • 1.725: very active, about 6–7 days per week
  • 1.9: extremely active, high-intensity training, or physical work

TDEE is estimated as BMR × activity factor. Choose from your longer-term average rather than one unusually active day.

Set the daily calorie target

Enter the total calories you intend to consume each day. When an activity factor is selected for the first time, IronLog uses TDEE as the initial target and lets you adjust it.

Two additional estimates are shown:

  • Muscle gain: a moderate 10% surplus above TDEE
  • Fat loss: a moderate 15% deficit below TDEE

Select Use as daily target to copy either estimate into the target field, then select Save settings to persist it.

Distribute macronutrients

Enter the calorie percentage for each macro:

  • P: protein, 4 kcal per gram
  • F: fat, 9 kcal per gram
  • C: carbohydrate, 4 kcal per gram

The three percentages must total 100%. IronLog previews grams for the daily target and applies the same split to both scenario estimates.

Generate an AI daily meal plan

After saving the activity factor, calorie target, and P/F/C split, you can generate breakfast, lunch, and dinner in AI Daily Meal Plan:

  1. Confirm the displayed calorie and P/F/C targets.
  2. Choose a regional food culture. IronLog only uses the browser or device region as a default and does not request precise GPS location for this feature. Before generation, you can select Taiwanese, Japanese, Korean, Southeast Asian, American/Western, or Mediterranean food culture.
  3. Select Generate today's menu. AI is called only after this explicit action.
  4. Review the foods, portions, simple preparation, estimated calories and P/F/C for each meal, plus the daily total.

A successful result is saved and reused for the rest of the day. Reopening the screen does not call AI again, and switching culture cannot generate multiple menus on the same day. If you change calorie or macro targets, save them first; the new settings apply the next time a menu can be generated.

The plan favors familiar, readily available foods in the selected culture and a varied mix of food groups. Calories vary by brand, ingredient size, cooking oil, and seasoning, so all values are estimates.

This menu is not a medical nutrition prescription and does not infer allergies, disease, religion, pregnancy, or other special needs. Do not follow it without professional review if you have food allergies, a medical condition, pregnancy, eating-disorder risk, or another specialized dietary requirement.

BMR, TDEE, muscle-gain, and fat-loss values are estimates rather than medical advice or an individualized nutrition prescription. Health, training volume, body composition, and recovery can change actual needs. Consult a physician or qualified dietitian for medical conditions, pregnancy, eating-disorder risk, or other special requirements.

Formula source: the original Mifflin et al. study.

Balanced-diet reference: Taiwan Health Promotion Administration's My Plate guide.