:root {
  --bg: #100f0c;
  --bg-2: #18160f;
  --card: #1f1c14;
  --line: #3a3426;
  --ink: #f4ead6;
  --muted: #9b8f78;
  --amber: #e8a54b;
  --amber-dim: #8a6428;
  --blue: #7eb6d9;
  --green: #8fbc8f;
  --danger: #c45c3e;
  --shadow: 0 12px 40px rgba(0, 0, 0, 0.35);
  --font: "Segoe UI", system-ui, sans-serif;
  --display: "Iowan Old Style", "Palatino Linotype", Palatino, Georgia, serif;
}

* { box-sizing: border-box; }
html, body { margin: 0; min-height: 100%; background: var(--bg); color: var(--ink); font-family: var(--font); }
body {
  background:
    radial-gradient(1200px 500px at 80% -10%, #2a2214 0%, transparent 50%),
    var(--bg);
}
button, input { font: inherit; color: inherit; }
button { border: 0; background: none; cursor: pointer; }
#app { max-width: 480px; margin: 0 auto; min-height: 100dvh; position: relative; }

.sheet { padding: 20px 16px 120px; }
.brand {
  display: flex;
  align-items: center;
  gap: 10px;
  margin-bottom: 14px;
  padding: 0;
  text-align: left;
}
.brand img {
  width: 40px;
  height: 40px;
  border-radius: 10px;
  border: 1px solid var(--line);
}
.brand b {
  display: block;
  font-family: var(--display);
  letter-spacing: 0.14em;
  font-size: 15px;
}
.brand small { color: var(--muted); letter-spacing: 0.08em; }
.wordmark {
  width: 100%;
  height: auto;
  display: block;
  margin: 0 0 12px;
  border: 1px solid var(--line);
}
.top { display: flex; justify-content: space-between; gap: 16px; align-items: flex-start; margin-bottom: 18px; }
.eyebrow, .kicker {
  margin: 0 0 4px;
  color: var(--amber);
  letter-spacing: 0.12em;
  text-transform: uppercase;
  font-size: 11px;
}
h1, h2, h3 { font-family: var(--display); font-weight: 600; margin: 0; }
h1 { font-size: 28px; line-height: 1.1; }
h2 { font-size: 32px; line-height: 1.05; }
h3 { font-size: 20px; }
.goal-chip {
  min-width: 86px;
  padding: 8px 10px;
  border: 1px solid var(--line);
  background: var(--bg-2);
  text-align: right;
}
.goal-chip span { display: block; font-family: var(--display); font-size: 22px; }
.goal-chip small { color: var(--muted); font-size: 11px; }

.hero, .card, .preview {
  background: var(--card);
  border: 1px solid var(--line);
  box-shadow: var(--shadow);
  padding: 18px;
  margin-bottom: 14px;
}
.hero.rest { border-color: #3d4a3d; }
.hero.done { border-color: var(--green); }
.hero.live { border-color: var(--amber-dim); }
.hero p, .card p { color: var(--muted); margin: 8px 0 0; }
.metric { color: var(--ink) !important; font-size: 18px; }
.hint { color: var(--muted); font-size: 14px; line-height: 1.45; }
.hint.block { margin: 8px 4px 0; }

.bar { height: 6px; background: #2b261b; margin: 14px 0 8px; overflow: hidden; }
.bar i { display: block; height: 100%; background: linear-gradient(90deg, var(--amber), #f0c27a); }
.bar.big { height: 10px; }

.primary, .finish, .choice.is-on, .chip.is-on, .dock-btn.is-on {
  background: var(--amber);
  color: #1a140a;
}
.primary, .finish {
  width: 100%;
  margin-top: 16px;
  padding: 14px 16px;
  font-weight: 700;
  letter-spacing: 0.02em;
}
.finish { position: sticky; bottom: 84px; }

.warmup ul, .how, .log { margin: 10px 0 0; padding-left: 18px; color: var(--ink); }
.warmup li, .how li, .log li { margin: 6px 0; }
.preview ol { margin: 10px 0 0; padding-left: 20px; }
.preview li { margin: 8px 0; }
.preview li span { display: block; color: var(--muted); font-size: 13px; }

.exercise { position: relative; }
.exercise.is-done { outline: 1px solid #3d5a3d; }
.ex-head { display: flex; gap: 12px; align-items: flex-start; }
.num {
  width: 32px; height: 32px;
  display: grid; place-items: center;
  border: 1px solid var(--line);
  font-family: var(--display);
}
.alt { font-size: 13px; }
.weight { display: flex; align-items: center; gap: 8px; margin: 14px 0; color: var(--muted); }
.weight input {
  width: 88px;
  padding: 8px 10px;
  background: var(--bg);
  border: 1px solid var(--line);
}
.sets { display: grid; grid-template-columns: repeat(3, 1fr); gap: 8px; }
.set {
  min-height: 58px;
  border: 1px solid var(--line);
  background: var(--bg);
  display: flex;
  flex-direction: column;
  justify-content: center;
  gap: 2px;
}
.set em { font-style: normal; font-family: var(--display); font-size: 20px; }
.set span { font-size: 11px; color: var(--muted); letter-spacing: 0.06em; text-transform: uppercase; }
.set.is-on { background: #2a3a28; border-color: var(--green); }
.set.is-on span { color: var(--green); }
.how-btn { margin-top: 12px; color: var(--amber); padding: 0; }

.week { display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; margin-bottom: 12px; }
.day {
  background: var(--card);
  border: 1px solid var(--line);
  min-height: 92px;
  padding: 8px 4px;
  text-align: center;
}
.day b { display: block; color: var(--muted); font-size: 11px; }
.day .n { display: block; font-family: var(--display); font-size: 20px; margin: 6px 0; }
.day small { color: var(--muted); font-size: 10px; line-height: 1.2; }
.day.is-plan { border-color: var(--amber-dim); }
.day.is-today { outline: 1px solid var(--amber); }
.day.is-done { background: #1d2a1d; border-color: var(--green); }

.mdays { display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; margin: 8px 0 16px; }
.mday {
  aspect-ratio: 1;
  display: grid;
  place-items: center;
  background: var(--card);
  border: 1px solid transparent;
  color: var(--muted);
  font-size: 13px;
}
.mday.empty { background: transparent; }
.mday.head { background: transparent; color: var(--muted); font-size: 11px; aspect-ratio: auto; padding-bottom: 2px; }
.mday.plan { border-color: var(--amber-dim); color: var(--ink); }
.mday.done { background: #2a3a28; color: var(--green); border-color: var(--green); }
.mday.today { outline: 1px solid var(--amber); }

.row { display: flex; gap: 8px; margin-top: 12px; }
.row.wrap { flex-wrap: wrap; }
.choice, .chip, .ghost, .danger {
  border: 1px solid var(--line);
  padding: 12px;
  background: var(--bg);
}
.choice { flex: 1; text-align: left; }
.choice b { display: block; }
.choice span { display: block; margin-top: 4px; color: var(--muted); font-size: 13px; }
.goals { display: grid; gap: 8px; margin-top: 12px; }
.goals .choice { width: 100%; }
.goal-line { color: var(--amber) !important; font-size: 15px; }
.form-pic { width: 100%; height: auto; display: block; margin: 12px 0; border: 1px solid var(--line); }
.form-video { position: relative; width: 100%; aspect-ratio: 16 / 9; margin: 12px 0; border: 1px solid var(--line); }
.form-video iframe { position: absolute; inset: 0; width: 100%; height: 100%; border: 0; }
.shots { display: grid; grid-template-columns: repeat(3, 1fr); gap: 6px; margin-top: 12px; }
.shots img { width: 100%; aspect-ratio: 1; object-fit: cover; border: 1px solid var(--line); }
.choice em { display: block; margin-top: 6px; font-style: normal; font-size: 12px; letter-spacing: 0.06em; text-transform: uppercase; color: var(--amber); }
.chip { min-width: 48px; }
.ghost.file { position: relative; overflow: hidden; }
.ghost.file input { position: absolute; inset: 0; opacity: 0; cursor: pointer; }
.danger { width: 100%; margin-top: 10px; color: #f0b2a4; border-color: #5a3228; }

.meals { display: grid; gap: 8px; margin-top: 14px; }
.meal {
  text-align: left;
  padding: 12px;
  border: 1px solid var(--line);
  background: var(--bg);
  display: grid;
  gap: 4px;
}
.meal b { font-size: 12px; letter-spacing: 0.08em; text-transform: uppercase; color: var(--amber); }
.meal span { color: var(--ink); }
.meal small { color: var(--muted); }
.meal.is-on { background: #2a3a28; border-color: var(--green); }
.meal.is-on b { color: var(--green); }
.idea-box {
  width: 100%;
  min-height: 120px;
  resize: vertical;
  padding: 12px;
  background: var(--bg);
  border: 1px solid var(--line);
  color: var(--ink);
}
.idea-text { color: var(--ink) !important; font-size: 16px; line-height: 1.4; }
.plan-nav { margin-bottom: 8px; }
.ghost.is-on { background: var(--amber); color: #1a140a; }

.dock {
  position: fixed;
  left: 50%;
  transform: translateX(-50%);
  bottom: 12px;
  width: min(448px, calc(100% - 16px));
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 6px;
  padding: 8px;
  background: #16140e;
  border: 1px solid var(--line);
}
.dock-btn { padding: 12px 4px; color: var(--muted); font-size: 13px; }
.dock-btn.is-on { color: #1a140a; font-weight: 700; }

.person {
  width: 100%;
  display: grid;
  grid-template-columns: 1fr auto;
  gap: 12px;
  align-items: center;
  text-align: left;
  padding: 14px;
  margin-bottom: 8px;
  border: 1px solid var(--line);
  background: var(--card);
}
.person b { display: block; font-size: 18px; font-family: var(--display); }
.person span, .person small { display: block; color: var(--muted); margin-top: 4px; }
.person small { font-size: 13px; }
.pulse {
  font-style: normal;
  font-size: 11px;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  white-space: nowrap;
}
.pulse.ok { color: var(--green); }
.pulse.lag { color: var(--amber); }
.pulse.silent { color: var(--muted); }
.dot {
  display: inline-block;
  width: 8px;
  height: 8px;
  border-radius: 50%;
  margin-right: 6px;
  background: var(--muted);
}
.dot.ok { background: var(--green); }
.dot.lag { background: var(--amber); }
.dot.silent { background: var(--muted); }
.name-box {
  width: 100%;
  margin: 12px 0;
  padding: 12px;
  background: var(--bg);
  border: 1px solid var(--line);
  color: var(--ink);
}
.note { border-top: 1px solid var(--line); padding-top: 10px; margin-top: 10px; }
.note.is-new { border-color: var(--amber-dim); }
.coach { border-color: var(--amber-dim); }
.coach h3 { font-size: 22px; }

.timer {
  position: fixed;
  left: 50%;
  transform: translateX(-50%);
  bottom: 84px;
  width: min(448px, calc(100% - 16px));
  background: #2a2113;
  border: 1px solid var(--amber);
  padding: 12px 14px;
  display: grid;
  grid-template-columns: auto 1fr auto;
  gap: 12px;
  align-items: center;
}
.timer p { margin: 0; color: var(--muted); font-size: 12px; }
.timer strong { font-family: var(--display); font-size: 28px; }
.timer .bar { margin: 0; }
.timer button { color: var(--amber); }

@media (min-width: 720px) {
  body { padding: 24px 0; }
  #app { box-shadow: var(--shadow); border: 1px solid var(--line); }
}