/* Training — dark, burgundy, gym-legible. No external deps. */

:root {
  --bg: #12100f;
  --card: #1c1918;
  --card-2: #241f1e;
  --accent: #800000;      /* burgundy — active states, completed sets, primary */
  --accent-hi: #a01414;
  --gold: #c9a227;        /* section headers / emphasis */
  --text: #f4f1ee;        /* warm off-white */
  --muted: #9a908a;
  --line: #2c2725;
  --good: #3f7d4e;
  --danger: #b0413e;
  --tap: 46px;            /* min touch target */
  font-size: 16px;
}

* { box-sizing: border-box; }
html, body { margin: 0; padding: 0; background: var(--bg); color: var(--text); }
body {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
  -webkit-font-smoothing: antialiased;
  overscroll-behavior-y: none;
}
input, button, select, textarea { font-family: inherit; color: inherit; }
.num, .timer-clock, .last-num, .ex-scheme, .meal-kcal, .trend-latest, .chart-label, .set-btn, td, th {
  font-variant-numeric: tabular-nums;
  font-feature-settings: "tnum" 1;
}

#app {
  display: flex;
  flex-direction: column;
  min-height: 100vh;
  min-height: 100dvh;
  padding-bottom: calc(84px + env(safe-area-inset-bottom));
  /* Clip stray horizontal overflow WITHOUT creating a scroll container (overflow:clip
     does not force overflow-y to auto the way overflow:hidden does, so vertical page
     scrolling on touch devices is preserved). */
  overflow-x: clip;
}

/* ---------- header ---------- */
.app-header {
  position: sticky; top: 0; z-index: 20;
  display: flex; align-items: center; justify-content: space-between;
  padding: calc(env(safe-area-inset-top) + 10px) 14px 10px;
  background: linear-gradient(180deg, #12100f 70%, rgba(18,16,15,0.85));
  border-bottom: 1px solid var(--line);
}
.brand { display: flex; flex-direction: column; line-height: 1.1; }
.brand-title { font-size: 1.25rem; font-weight: 800; letter-spacing: 0.5px; }
.brand-sub { font-size: 0.75rem; color: var(--gold); margin-top: 2px; }
.header-actions { display: flex; gap: 8px; }
.icon-btn {
  min-height: var(--tap); min-width: var(--tap);
  padding: 0 12px; border: 1px solid var(--line); border-radius: 10px;
  background: var(--card); color: var(--text); font-size: 0.85rem; font-weight: 600;
}
.icon-btn:active { background: var(--card-2); }

/* ---------- tabs ---------- */
.tabs {
  position: sticky; top: 0; z-index: 15;
  display: flex; gap: 6px; overflow-x: auto; scrollbar-width: none;
  padding: 10px 12px; background: var(--bg); border-bottom: 1px solid var(--line);
  -webkit-overflow-scrolling: touch;
}
.tabs::-webkit-scrollbar { display: none; }
.tab {
  flex: 0 0 auto; min-height: 40px; padding: 0 16px;
  border: 1px solid var(--line); border-radius: 999px;
  background: var(--card); color: var(--muted); font-weight: 700; font-size: 0.9rem;
  white-space: nowrap;
}
.tab.active { background: var(--accent); border-color: var(--accent-hi); color: #fff; }

/* ---------- content ---------- */
.content { flex: 1; padding: 14px 12px 20px; }
.day-meta { display: flex; flex-wrap: wrap; gap: 8px; margin-bottom: 12px; }
.chip {
  font-size: 0.75rem; padding: 5px 10px; border-radius: 8px;
  background: var(--card); border: 1px solid var(--line); color: var(--muted);
}
.chip-cardio { color: var(--gold); }

.day-actions { display: flex; gap: 8px; margin-bottom: 14px; }
.day-act {
  flex: 1; min-height: 42px; border: 1px solid var(--line); border-radius: 11px;
  background: var(--card); color: var(--text); font-weight: 700; font-size: 0.85rem;
}
.day-act:active { background: var(--card-2); }
.day-act-on { background: rgba(201,162,39,0.12); border-color: var(--gold); color: var(--gold); }

.block { margin-bottom: 18px; }
.block-title {
  font-size: 0.8rem; text-transform: uppercase; letter-spacing: 0.6px;
  color: var(--gold); margin: 0 0 10px; font-weight: 800;
}

/* ---------- exercise card ---------- */
.exercise {
  background: var(--card); border: 1px solid var(--line); border-radius: 14px;
  padding: 12px; margin-bottom: 10px;
}
.exercise.ex-progress { border-color: var(--accent-hi); box-shadow: 0 0 0 1px var(--accent-hi) inset; }
.ex-head { display: flex; align-items: center; gap: 10px; }
.ex-tag {
  flex: 0 0 auto; min-width: 30px; height: 30px; padding: 0 6px;
  display: inline-flex; align-items: center; justify-content: center;
  background: var(--card-2); border-radius: 8px; font-weight: 800; font-size: 0.8rem; color: var(--gold);
}
.ex-title-wrap { flex: 1; display: flex; flex-direction: column; min-width: 0; }
.ex-name { font-weight: 700; font-size: 1rem; line-height: 1.2; }
.ex-scheme { font-size: 0.8rem; color: var(--muted); margin-top: 2px; }
.ss-badge { font-size: 0.65rem; font-weight: 800; color: var(--gold); border: 1px solid var(--gold); border-radius: 6px; padding: 2px 5px; }
.note-btn {
  flex: 0 0 auto; min-width: 40px; height: 34px; padding: 0 8px;
  border: 1px solid var(--line); border-radius: 9px; background: var(--card-2);
  color: var(--muted); font-size: 0.8rem; font-weight: 700;
}
.note-btn.has-notes { color: var(--gold); border-color: var(--gold); }
.ex-note { margin-top: 8px; font-size: 0.82rem; color: var(--muted); font-style: italic; }

.coach-cue {
  margin-top: 8px; display: flex; align-items: center; gap: 8px;
  font-size: 0.85rem; color: var(--text);
  background: rgba(201,162,39,0.08); border: 1px solid rgba(201,162,39,0.35);
  border-radius: 9px; padding: 8px 10px;
}
.coach-badge {
  flex: 0 0 auto; font-size: 0.6rem; font-weight: 900; letter-spacing: 0.6px;
  color: #12100f; background: var(--gold); border-radius: 5px; padding: 2px 5px;
}
.coach-badge.sm { font-size: 0.55rem; }

.progress-flag {
  margin-top: 10px; display: flex; align-items: center; gap: 8px;
  background: var(--accent); color: #fff; border-radius: 10px; padding: 9px 11px;
  font-size: 0.85rem; font-weight: 600;
}
.progress-flag.coach-target { background: #6a3d00; }
.pf-icon { font-size: 1rem; }
.pf-text b { font-weight: 800; }

/* ---------- sets ---------- */
.sets { margin-top: 12px; display: flex; flex-direction: column; gap: 8px; }
.sets-simple { flex-direction: row; flex-wrap: wrap; }
.set-row { display: flex; align-items: center; gap: 10px; }
.set-btn {
  flex: 0 0 auto; width: var(--tap); height: var(--tap);
  border-radius: 12px; border: 2px solid var(--line); background: var(--card-2);
  color: var(--text); font-weight: 800; font-size: 1rem;
  transition: background 0.12s, border-color 0.12s, transform 0.05s;
}
.set-btn:active { transform: scale(0.94); }
.set-btn.done { background: var(--accent); border-color: var(--accent-hi); color: #fff; }
.set-simple { width: auto; min-width: 72px; height: var(--tap); padding: 0 14px; }
.set-inputs { flex: 1; display: flex; align-items: center; gap: 6px; }
.num {
  width: 100%; min-width: 0; height: var(--tap);
  background: var(--bg); border: 1px solid var(--line); border-radius: 10px;
  color: var(--text); font-size: 1.05rem; font-weight: 700; text-align: center;
  padding: 0 6px;
  -moz-appearance: textfield;
}
.num::-webkit-outer-spin-button, .num::-webkit-inner-spin-button { -webkit-appearance: none; margin: 0; }
.num:focus { outline: none; border-color: var(--accent-hi); }
.num.weight { flex: 1.3; }
.num.reps { flex: 1; }
.mult { color: var(--muted); font-weight: 700; }
.last-wrap { flex: 0 0 auto; display: flex; flex-direction: column; align-items: flex-end; min-width: 62px; }
.last-tag { font-size: 0.6rem; text-transform: uppercase; letter-spacing: 0.5px; color: var(--muted); }
.last-num { font-size: 0.9rem; font-weight: 700; color: var(--gold); }
.last-empty { color: var(--muted); }

/* ---------- variant / segmented toggles ---------- */
.variant-toggle { display: flex; flex-direction: column; gap: 6px; margin-bottom: 14px; }
.variant-label { font-size: 0.75rem; color: var(--muted); font-weight: 700; text-transform: uppercase; letter-spacing: 0.5px; }
.variant-hint { font-size: 0.7rem; color: var(--muted); font-style: italic; }
.segmented { display: inline-flex; gap: 0; border: 1px solid var(--line); border-radius: 10px; overflow: hidden; }
.seg {
  min-height: 40px; padding: 0 12px; border: none; background: var(--card);
  color: var(--muted); font-weight: 700; font-size: 0.82rem;
  border-right: 1px solid var(--line);
}
.seg:last-child { border-right: none; }
.seg-active { background: var(--accent); color: #fff; }
.alt-seg { margin-top: 8px; }
.alt-seg .seg { font-size: 0.78rem; }

/* ---------- food ---------- */
.phase-head { background: var(--card); border: 1px solid var(--line); border-radius: 14px; padding: 12px; margin-bottom: 12px; }
.phase-seg { width: 100%; display: flex; }
.phase-seg .seg { flex: 1; text-align: center; }
.phase-macros { display: flex; flex-wrap: wrap; gap: 12px; margin-top: 12px; font-size: 0.85rem; color: var(--muted); }
.phase-macros b { color: var(--text); }
.phase-goal { margin-top: 8px; font-size: 0.82rem; color: var(--gold); }

.meal-progress { display: flex; align-items: center; gap: 10px; margin-bottom: 12px; }
.meal-progress-bar { flex: 1; height: 10px; background: var(--card-2); border-radius: 999px; overflow: hidden; }
.meal-progress-fill { height: 100%; background: var(--accent); transition: width 0.2s; }
.meal-progress-text { font-size: 0.85rem; font-weight: 700; color: var(--muted); min-width: 92px; text-align: right; }

.meal { background: var(--card); border: 1px solid var(--line); border-radius: 14px; margin-bottom: 10px; overflow: hidden; }
.meal.eaten { border-color: var(--accent-hi); }
.meal-head { width: 100%; display: flex; align-items: center; gap: 10px; padding: 12px; background: none; border: none; text-align: left; }
.food-hint { font-size: 0.78rem; color: var(--muted); margin: -4px 0 12px; }
.meal-check {
  flex: 0 0 auto; width: 30px; height: 30px; border-radius: 8px;
  border: 2px solid var(--line); display: inline-flex; align-items: center; justify-content: center;
  font-weight: 900; color: #fff;
}
.meal.eaten .meal-check { background: var(--accent); border-color: var(--accent-hi); }
.meal-title-wrap { flex: 1; display: flex; flex-direction: column; min-width: 0; }
.meal-time { font-weight: 700; font-size: 0.95rem; }
.meal-tag { font-size: 0.7rem; color: var(--gold); margin-top: 2px; }
.meal-kcal { font-size: 0.85rem; color: var(--muted); font-weight: 700; }
.meal-items { list-style: none; margin: 0; padding: 0 12px 12px 52px; }
.meal-item {
  display: flex; align-items: center; gap: 10px; min-height: 40px; padding: 5px 6px;
  font-size: 0.9rem; border-top: 1px solid var(--line); border-radius: 8px; cursor: pointer;
}
.meal-item:active { background: var(--card-2); }
.mi-amt { flex: 0 0 84px; font-weight: 800; color: var(--gold); }
.mi-name { flex: 1; color: var(--text); }
.mi-edit { flex: 0 0 auto; color: var(--muted); opacity: 0.5; font-size: 0.85rem; }
.meal-item.swapped { background: rgba(201,162,39,0.06); }
.mi-swap { flex: 1; color: var(--text); font-weight: 600; }
.mi-swap::before { content: "✓ "; color: var(--gold); font-weight: 800; }
.mi-revert { flex: 0 0 auto; min-width: 40px; min-height: 34px; border: 1px solid var(--line); border-radius: 8px; background: var(--card-2); color: var(--gold); font-size: 1rem; }
.mi-input {
  flex: 1; min-width: 0; height: 40px; background: var(--bg); border: 1px solid var(--accent-hi);
  border-radius: 8px; color: var(--text); font-size: 0.95rem; padding: 0 10px;
}
.mi-input:focus { outline: none; }

/* ---------- progress view ---------- */
.prog-card { background: var(--card); border: 1px solid var(--line); border-radius: 14px; padding: 14px; margin-bottom: 12px; }
.prog-h { font-size: 0.95rem; margin: 0 0 12px; color: var(--gold); font-weight: 800; }
.prog-h-row { display: flex; align-items: baseline; justify-content: space-between; }
.meas-grid { display: grid; grid-template-columns: repeat(2, 1fr); gap: 10px; margin-bottom: 12px; }
.meas-field { display: flex; flex-direction: column; gap: 5px; }
.meas-label { font-size: 0.72rem; color: var(--muted); font-weight: 700; }
.meas { text-align: left; padding: 0 10px; }
.trend-row { padding: 10px 0; border-top: 1px solid var(--line); }
.trend-row:first-of-type { border-top: none; }
.trend-head { display: flex; justify-content: space-between; align-items: baseline; margin-bottom: 4px; }
.trend-name { font-weight: 700; }
.trend-latest { color: var(--gold); font-weight: 800; }
.chart { width: 100%; height: auto; display: block; }
.chart-label { font-size: 9px; }

.photo-controls { display: flex; flex-direction: column; gap: 8px; margin-bottom: 12px; }
.pose-sel { width: 100%; }
.photo-controls .btn-primary { width: 100%; }
.hidden-file { display: none; }
.photo-gallery { display: flex; flex-direction: column; gap: 12px; }
.photo-date { font-size: 0.78rem; color: var(--muted); font-weight: 700; margin-bottom: 6px; }
.photo-thumbs { display: flex; gap: 8px; flex-wrap: wrap; }
.photo-cell { display: flex; flex-direction: column; align-items: center; gap: 3px; }
.photo-thumb { width: 92px; height: 122px; object-fit: cover; border-radius: 10px; border: 1px solid var(--line); }
.photo-pose { font-size: 0.65rem; color: var(--muted); }
.photo-full { width: 100%; border-radius: 12px; }

.note-input {
  width: 100%; background: var(--bg); border: 1px solid var(--line); border-radius: 10px;
  color: var(--text); font-size: 0.95rem; padding: 10px; resize: vertical; margin-bottom: 8px;
}
.note-input:focus { outline: none; border-color: var(--accent-hi); }
.note-list { margin-top: 12px; display: flex; flex-direction: column; gap: 8px; }
.note-row { background: var(--card-2); border: 1px solid var(--line); border-radius: 10px; padding: 10px; }
.note-meta { display: flex; justify-content: space-between; align-items: center; margin-bottom: 4px; }
.note-date { font-size: 0.72rem; color: var(--muted); font-weight: 700; }
.note-del { background: none; border: none; color: var(--muted); font-size: 0.9rem; min-width: 32px; min-height: 32px; }
.note-text { font-size: 0.9rem; white-space: pre-wrap; line-height: 1.35; }

.coach-banner {
  display: flex; gap: 10px; align-items: flex-start;
  background: rgba(201,162,39,0.08); border: 1px solid rgba(201,162,39,0.35);
  border-radius: 12px; padding: 10px 12px; margin-bottom: 12px;
}
.coach-summary { font-size: 0.88rem; line-height: 1.35; }
.coach-date { font-size: 0.7rem; color: var(--muted); margin-top: 3px; }
.handoff-actions { display: flex; flex-wrap: wrap; gap: 8px; }

/* ---------- reference tables ---------- */
.reference { max-width: 100%; }
.ref-h { color: var(--gold); font-size: 1.1rem; margin: 0 0 6px; }
.ref-h3 { color: var(--gold); font-size: 0.95rem; margin: 20px 0 6px; }
.ref-intro { color: var(--muted); font-size: 0.85rem; margin: 0 0 12px; }
.table-wrap { overflow-x: auto; border: 1px solid var(--line); border-radius: 12px; margin-bottom: 8px; }
.ref-table { width: 100%; border-collapse: collapse; font-size: 0.85rem; }
.ref-table th { background: var(--card-2); color: var(--gold); text-align: left; padding: 9px 10px; font-weight: 800; }
.ref-table td { padding: 9px 10px; border-top: 1px solid var(--line); vertical-align: top; }
.ref-table .ref-weeks, .ref-table .ref-pat { white-space: nowrap; font-weight: 700; color: var(--text); }
.ref-notes { margin-top: 12px; display: flex; flex-direction: column; gap: 10px; }
.ref-note { background: var(--card); border: 1px solid var(--line); border-radius: 10px; padding: 10px; }
.ref-note-k { display: block; color: var(--gold); font-weight: 800; font-size: 0.8rem; margin-bottom: 3px; }
.ref-note-v { font-size: 0.85rem; color: var(--text); line-height: 1.35; }

/* ---------- timer bar ---------- */
.timer-bar {
  position: fixed; left: 0; right: 0; bottom: 0; z-index: 30;
  display: flex; align-items: center; gap: 10px;
  padding: 8px 12px calc(8px + env(safe-area-inset-bottom));
  background: var(--card); border-top: 1px solid var(--line);
}
.timer-bar.running { border-top-color: var(--accent-hi); }
.timer-bar.flash { animation: flash 0.3s ease-in-out 3; }
@keyframes flash { 50% { background: var(--accent); } }
.timer-left { display: flex; align-items: center; gap: 6px; }
.timer-clock { font-size: 1.35rem; font-weight: 800; min-width: 62px; }
.timer-add, .timer-stop {
  min-width: 40px; height: 38px; border-radius: 9px; border: 1px solid var(--line);
  background: var(--card-2); color: var(--text); font-weight: 700; font-size: 0.8rem;
}
.timer-presets { display: flex; gap: 6px; flex: 1; justify-content: flex-end; }
.preset {
  min-width: 52px; height: 44px; border-radius: 10px; border: 1px solid var(--line);
  background: var(--card-2); color: var(--text); font-weight: 800; font-size: 0.9rem;
}
.preset:active { background: var(--accent); border-color: var(--accent-hi); color: #fff; }
.timer-progress { position: absolute; left: 0; top: 0; height: 3px; width: 100%; background: transparent; }
.timer-progress-fill { height: 100%; width: 0; background: var(--accent-hi); }

/* ---------- modal / overlay ---------- */
.overlay {
  position: fixed; inset: 0; z-index: 50; display: flex; align-items: flex-end; justify-content: center;
  background: rgba(0,0,0,0.55); opacity: 0; transition: opacity 0.2s;
}
.overlay.open { opacity: 1; }
.modal {
  width: 100%; max-width: 560px; max-height: 90vh; overflow-y: auto;
  background: var(--card); border: 1px solid var(--line); border-radius: 18px 18px 0 0;
  transform: translateY(20px); transition: transform 0.2s;
  padding-bottom: calc(16px + env(safe-area-inset-bottom));
}
.overlay.open .modal { transform: translateY(0); }
.modal-head {
  position: sticky; top: 0; display: flex; align-items: center; justify-content: space-between;
  padding: 14px 16px; background: var(--card); border-bottom: 1px solid var(--line);
}
.modal-title { font-weight: 800; font-size: 1.05rem; }
.modal-close { min-width: 40px; min-height: 40px; border: none; background: none; color: var(--muted); font-size: 1.1rem; }
.modal-body { padding: 16px; }
.modal-h3 { color: var(--gold); font-size: 0.9rem; margin: 16px 0 8px; }
.modal-h3:first-child { margin-top: 0; }
.modal-actions { display: flex; gap: 8px; flex-wrap: wrap; margin-top: 14px; }
.modal-hr { border: none; border-top: 1px solid var(--line); margin: 18px 0; }

.field { display: flex; flex-direction: column; gap: 5px; margin-bottom: 12px; }
.field-label { font-size: 0.78rem; color: var(--muted); font-weight: 700; }
.text-input {
  width: 100%; height: var(--tap); background: var(--bg); border: 1px solid var(--line);
  border-radius: 10px; color: var(--text); font-size: 1rem; padding: 0 12px;
}
.text-input.big { height: 56px; font-size: 1.3rem; text-align: center; margin: 8px 0; }
.text-input:focus { outline: none; border-color: var(--accent-hi); }

.btn-primary {
  min-height: var(--tap); padding: 0 18px; border: none; border-radius: 11px;
  background: var(--accent); color: #fff; font-weight: 800; font-size: 0.95rem;
}
.btn-primary:active { background: var(--accent-hi); }
.btn-ghost {
  min-height: var(--tap); padding: 0 16px; border: 1px solid var(--line); border-radius: 11px;
  background: var(--card-2); color: var(--text); font-weight: 700; font-size: 0.9rem;
}
.btn-ghost.danger { color: var(--danger); border-color: var(--danger); }

.hist-select {
  width: 100%; height: var(--tap); background: var(--bg); border: 1px solid var(--line);
  border-radius: 10px; color: var(--text); font-size: 0.95rem; padding: 0 10px; margin-bottom: 12px;
}
.hist-chart { margin-top: 8px; }
.hist-list { list-style: none; margin: 12px 0 0; padding: 0; }
.hist-list li { display: flex; justify-content: space-between; padding: 8px 0; border-top: 1px solid var(--line); font-size: 0.88rem; }
.hist-date { color: var(--muted); }
.hist-top { color: var(--gold); font-weight: 700; }

.sync-status {
  font-size: 0.85rem; line-height: 1.35; margin: 4px 0 4px; padding: 9px 11px;
  border-radius: 10px; border: 1px solid var(--line); background: var(--card-2); color: var(--muted);
}
.sync-status.ok { color: #7ec98a; border-color: #2f5d3a; background: rgba(63,125,78,0.12); }
.sync-status.err { color: #f0a3a1; border-color: #6b2c2b; background: rgba(176,65,62,0.14); }
.sync-status.warn { color: var(--gold); border-color: rgba(201,162,39,0.4); background: rgba(201,162,39,0.08); }

.gate-lead { font-size: 1rem; line-height: 1.4; }
.muted { color: var(--muted); }
.small { font-size: 0.78rem; }

/* ---------- toast ---------- */
.toast {
  position: fixed; left: 50%; bottom: calc(96px + env(safe-area-inset-bottom));
  transform: translate(-50%, 10px); z-index: 60; opacity: 0; transition: all 0.25s;
  background: var(--card-2); border: 1px solid var(--line); border-radius: 999px;
  padding: 10px 18px; font-size: 0.85rem; font-weight: 700; color: var(--text);
}
.toast.show { opacity: 1; transform: translate(-50%, 0); }