:root{--bg:#0d0d0e;--panel:#17171a;--panel-2:#1f1f23;--line:#2c2c31;--line-2:#45454c;--ink:#f3f0ea;--muted:#b4afa8;--accent:#ff6b2c;--accent-ink:#121212;--accent-soft:rgba(255,107,44,.14);--err:#ff8a7a;--err-bg:rgba(255,92,72,.12);--ok:#7fd99a;--ok-bg:rgba(90,200,120,.12);--warn:#ffcf6b;--warn-bg:rgba(255,200,80,.12);--head:"Oswald","Arial Narrow","Helvetica Neue Condensed",Impact,sans-serif;--body:-apple-system,BlinkMacSystemFont,"Segoe UI",Inter,Roboto,Arial,sans-serif;color-scheme:dark}*{box-sizing:border-box}html{-webkit-text-size-adjust:100%}body{margin:0;background:var(--bg);color:var(--ink);font:16px/1.55 var(--body);min-width:320px}button,input,textarea,select{font:inherit;color:inherit}button{cursor:pointer;touch-action:manipulation}a{color:var(--accent)}:focus-visible{outline:3px solid #ffb08a;outline-offset:3px}.visually-hidden{position:absolute!important;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);white-space:nowrap}.tfl-top{display:flex;align-items:center;justify-content:space-between;padding:14px 18px;border-bottom:1px solid var(--line);position:sticky;top:env(safe-area-inset-top,0px);background:#0d0d0ef0;backdrop-filter:blur(8px);-webkit-backdrop-filter:blur(8px);z-index:5}.tfl-brand{font-family:var(--head);font-weight:700;letter-spacing:.08em;text-transform:uppercase;font-size:15px}.tfl-brand b{color:var(--accent);font-weight:700}.tfl-step-count{font-size:13px;color:var(--muted)}.tfl-progress{height:4px;background:var(--line)}.tfl-progress span{display:block;height:100%;background:var(--accent);transition:width .25s}.tfl-main{max-width:640px;margin:0 auto;padding:24px 18px calc(120px + env(safe-area-inset-bottom))}.eyebrow{color:var(--accent);font-size:12px;font-weight:700;letter-spacing:.18em;text-transform:uppercase}h1,h2,h3{font-family:var(--head);text-transform:uppercase;line-height:1.08;margin:.3em 0 .4em;letter-spacing:.01em}h1{font-size:clamp(34px,9vw,52px)}h1 em,h2 em{font-style:normal;color:var(--accent)}h2{font-size:28px}h3{font-size:19px}p{color:var(--muted);margin:.4em 0 1em}.lead{font-size:17px}.q{border:0;margin:0 0 26px;padding:0;min-width:0}.q>legend,.q-label{display:block;font-weight:650;font-size:17px;color:var(--ink);margin-bottom:4px;padding:0}.q-help{display:block;font-size:14px;color:var(--muted);margin-bottom:10px}.q.has-error>legend,.q.has-error .q-label{color:var(--err)}.q-error{display:flex;gap:8px;align-items:flex-start;color:var(--err);background:var(--err-bg);border-radius:10px;padding:9px 12px;font-size:15px;margin-top:10px;font-weight:600}.q-error:before{content:"!";flex:none;display:inline-grid;place-items:center;width:20px;height:20px;border-radius:50%;background:var(--err);color:#1a0905;font-size:13px;font-weight:900}.options{display:grid;gap:10px}.options.cols-2{grid-template-columns:1fr 1fr}.options.days{grid-template-columns:repeat(7,1fr);gap:6px}.options.chips{display:flex;flex-wrap:wrap;gap:8px}.opt{position:relative;display:flex;align-items:center;gap:12px;min-height:54px;padding:12px 14px;border:1.5px solid var(--line-2);border-radius:14px;background:var(--panel);cursor:pointer;-webkit-tap-highlight-color:transparent;transition:border-color .15s,background .15s}.opt input{position:absolute;opacity:0;pointer-events:none;width:1px;height:1px}.opt .mark{flex:none;width:22px;height:22px;border:2px solid var(--line-2);border-radius:50%;display:grid;place-items:center}.opt.multi .mark{border-radius:6px}.opt.selected{border-color:var(--accent);background:var(--accent-soft)}.opt.selected .mark{border-color:var(--accent);background:var(--accent)}.opt.selected .mark:after{content:"";width:8px;height:8px;border-radius:50%;background:var(--accent-ink)}.opt.multi.selected .mark:after{width:10px;height:5px;border-radius:0;background:none;border:solid var(--accent-ink);border-width:0 0 2.5px 2.5px;transform:rotate(-45deg) translate(1px,-1px)}.opt:has(input:focus-visible){outline:3px solid #ffb08a;outline-offset:2px}.opt-text{display:flex;flex-direction:column}.opt-text small{color:var(--muted);font-size:13px}.chips .opt{min-height:44px;padding:9px 14px;border-radius:999px}.chips .opt .mark{display:none}.days .opt{justify-content:center;padding:12px 0;min-height:52px;border-radius:12px;font-weight:700;font-size:14px}.days .opt .mark{display:none}.has-error .opt{border-color:#ff8a7a8c}.field{display:block;width:100%;font-size:16px;padding:14px;border-radius:12px;border:1.5px solid var(--line-2);background:var(--panel);min-height:52px;-webkit-appearance:none;-moz-appearance:none;appearance:none}textarea.field{min-height:96px;resize:vertical}.field:focus{border-color:var(--accent);outline:none}.has-error .field{border-color:var(--err)}.consent{display:flex;gap:12px;align-items:flex-start;padding:14px;border:1.5px solid var(--line-2);border-radius:14px;background:var(--panel);cursor:pointer}.consent input{width:24px;height:24px;flex:none;margin:1px 0 0;accent-color:var(--accent)}.consent span{color:var(--ink);font-size:15px}.has-error .consent{border-color:var(--err)}.summary{border:2px solid var(--err);background:var(--err-bg);border-radius:16px;padding:16px 18px;margin:0 0 24px;scroll-margin-top:90px}.summary:focus{outline:none}.summary h3{color:var(--err);margin:0 0 8px;font-size:20px}.summary ul{margin:0;padding:0;list-style:none;display:grid;gap:4px}.summary button{background:none;border:0;padding:6px 0;text-align:left;color:var(--ink);text-decoration:underline;text-underline-offset:3px;font-weight:600;min-height:36px}.notice{border-radius:14px;padding:14px 16px;margin:0 0 20px;font-size:15px}.notice.err{background:var(--err-bg);border:1.5px solid var(--err);color:var(--ink)}.notice.ok{background:var(--ok-bg);border:1.5px solid var(--ok)}.notice.warn{background:var(--warn-bg);border:1.5px solid var(--warn)}.bar{position:fixed;left:0;right:0;bottom:0;background:#0d0d0ef5;border-top:1px solid var(--line);padding:12px 18px calc(12px + env(safe-area-inset-bottom));z-index:6}.bar-inner{max-width:640px;margin:0 auto;display:flex;gap:10px}.btn{min-height:54px;border-radius:999px;padding:0 22px;font-weight:800;font-size:16px;border:1.5px solid var(--line-2);background:var(--panel-2);color:var(--ink);display:inline-flex;align-items:center;justify-content:center;gap:8px;text-decoration:none}.btn.primary{flex:1;background:var(--accent);border-color:var(--accent);color:var(--accent-ink)}.btn.small{min-height:40px;padding:0 14px;font-size:14px}.btn[aria-busy=true]{opacity:.7;cursor:progress}.btn.ghost{background:transparent}.card{background:var(--panel);border:1px solid var(--line);border-radius:18px;padding:16px 18px;margin:0 0 14px}.review-row{display:grid;grid-template-columns:1fr;gap:2px;padding:8px 0;border-top:1px solid var(--line)}.review-row:first-of-type{border-top:0}.review-row dt{font-size:13px;color:var(--muted)}.review-row dd{margin:0;font-weight:600}.card-head{display:flex;justify-content:space-between;align-items:center;gap:10px}.pill{display:inline-block;font-size:12px;font-weight:800;letter-spacing:.06em;text-transform:uppercase;border-radius:999px;padding:4px 10px;background:var(--panel-2);color:var(--muted)}.pill.needs_review{background:var(--warn-bg);color:var(--warn)}.pill.escalated{background:var(--err-bg);color:var(--err)}.pill.released{background:var(--ok-bg);color:var(--ok)}.trust{display:grid;gap:10px;margin:22px 0}.trust div{display:flex;gap:12px;align-items:flex-start;color:var(--muted);font-size:15px}.trust b{color:var(--ink)}.trust i{font-style:normal;flex:none;width:28px;height:28px;border-radius:8px;background:var(--accent-soft);color:var(--accent);display:grid;place-items:center;font-weight:900}.prog-hero{padding:8px 0 4px}.meta{display:flex;flex-wrap:wrap;gap:8px;margin:12px 0 18px}.tabs{display:flex;gap:8px;overflow-x:auto;padding:4px 0 12px;-webkit-overflow-scrolling:touch;scrollbar-width:none}.tabs button{flex:none;min-height:44px;border-radius:999px;border:1.5px solid var(--line-2);background:var(--panel);padding:0 16px;font-weight:700}.tabs button[aria-pressed=true]{background:var(--accent);border-color:var(--accent);color:var(--accent-ink)}.ex{border-top:1px solid var(--line);padding:14px 0}.ex:first-child{border-top:0}.ex-top{display:flex;justify-content:space-between;gap:12px;align-items:baseline}.ex-name{font-weight:750;font-size:17px}.ex-dose{font-family:var(--head);font-size:20px;color:var(--accent);white-space:nowrap}.ex-sub{font-size:14px;color:var(--muted);margin-top:2px}.ex details{margin-top:8px}.ex summary{cursor:pointer;color:var(--ink);font-weight:600;font-size:14px;min-height:36px;display:flex;align-items:center}.ex ul{margin:6px 0 0;padding-left:18px;color:var(--muted);font-size:15px}.list{margin:0;padding-left:20px;color:var(--muted)}.list li{margin:6px 0}.week-row{display:flex;gap:6px;flex-wrap:wrap;margin-top:8px}.week-row span{background:var(--panel-2);border-radius:10px;padding:6px 10px;font-size:14px}.week-row b{color:var(--accent)}.foot{color:var(--muted);font-size:13px;margin-top:30px;text-align:center}@media print{:root{--bg:#fff;--panel:#fff;--panel-2:#f3f3f3;--ink:#111;--muted:#444;--line:#ddd;--line-2:#ccc}.tfl-top,.bar,.tabs,.no-print{display:none!important}.tfl-main{padding:0;max-width:none}.print-all .session-card{display:block!important;break-inside:avoid}details{display:block}details>*{display:block}}@media(min-width:560px){.review-row{grid-template-columns:200px 1fr;gap:12px}}.sets{display:grid;gap:8px;margin:10px 0 4px}.set-row{display:grid;grid-template-columns:52px minmax(0,1fr) 14px minmax(0,1fr) 56px;align-items:center;gap:6px}.set-n{font-size:13px;color:var(--muted);font-weight:700}.set-in{width:100%;min-height:44px;font-size:16px;padding:8px 10px;border-radius:10px;border:1.5px solid var(--line-2);background:var(--panel-2);color:var(--ink);text-align:center;-webkit-appearance:none;-moz-appearance:none;appearance:none}.set-in:focus{border-color:var(--accent);outline:none}.set-in::placeholder{color:#77726b}.set-x{color:var(--muted);text-align:center}.set-btn{min-height:44px;border-radius:10px;border:1.5px solid var(--accent);background:transparent;color:var(--accent);font-weight:800}.set-btn:disabled{opacity:.6}.set-row.done .set-btn{background:var(--ok-bg);border-color:var(--ok);color:var(--ok);opacity:1}.set-row.done .set-in{border-color:#7fd99a73}.set-meta{grid-column:2/-1;font-size:12px;color:var(--muted);min-height:0}.set-meta:empty{display:none}.set-err{color:var(--err)}.target{display:grid;gap:2px;margin:10px 0 2px;padding:10px 12px;border-radius:12px;border:1.5px solid var(--line-2);background:var(--panel-2)}.target-tag{font-size:11px;font-weight:800;letter-spacing:.08em;text-transform:uppercase;color:var(--muted)}.target-head{font-size:17px;color:var(--ink)}.target-why{font-size:13px;color:var(--muted)}.target.t-up{border-color:var(--accent);background:#ff6b2c1a}.target.t-up .target-tag{color:var(--accent)}.target.t-same .target-tag{color:var(--ok)}.target.t-back{border-color:var(--warn);background:var(--warn-bg)}.target.t-back .target-tag,.target.t-hold .target-tag{color:var(--warn)}@media print{.sets,.target{display:none}}.growth-nav{display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:4px;margin:0 0 18px}.growth-nav a,.growth-nav button{display:grid;place-items:center;min-height:44px;padding:4px 2px;border:1px solid var(--line);border-radius:8px;background:transparent;color:var(--ink);font:inherit;font-size:clamp(11px,2.8vw,14px);text-align:center;text-decoration:none}.growth-nav button[aria-pressed=true]{background:var(--accent);color:var(--accent-ink);border-color:var(--accent);font-weight:700}.growth-next h2,.growth-history h2{font-size:1.15rem;margin:6px 0 12px}.growth-ex-actions{display:flex;flex-wrap:wrap;align-items:center;gap:8px 14px;margin:8px 0}.growth-ex-actions a{display:inline-flex;align-items:center;min-height:44px}.growth-rest{position:sticky;top:0;z-index:2;display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:8px;padding:8px 12px;border:1px solid var(--accent);border-radius:10px;background:#161616}.growth-rest b{color:var(--accent);font-variant-numeric:tabular-nums}.session-card h3[tabindex]{scroll-margin-top:72px}.tfl-account-bar{display:flex;align-items:center;justify-content:space-between;gap:10px;padding:6px 14px;border-bottom:1px solid var(--line);background:#0a0a0b;font-size:13px;color:var(--muted)}.tfl-account-bar .btn.small{min-height:36px}.auth-container{background:transparent;border:0;padding:0;margin:0}.auth-container .form-stack{display:grid;gap:16px;margin:18px 0 8px}.auth-container .form-stack label{display:grid;gap:6px;font-weight:650;color:var(--ink)}.auth-container .form-stack input{width:100%;font-size:16px;padding:14px;border-radius:12px;border:1.5px solid var(--line-2);background:var(--panel);min-height:52px;-webkit-appearance:none;-moz-appearance:none;appearance:none}.auth-container .form-stack input:focus{border-color:var(--accent);outline:none}.auth-container .btn.primary{width:100%;flex:none}.auth-container .error{color:var(--err);background:var(--err-bg);border-radius:10px;padding:9px 12px;font-weight:600;margin:0}.auth-container .success{color:var(--ok);background:var(--ok-bg);border-radius:10px;padding:9px 12px;font-weight:600;margin:0}.auth-container .auth-links{display:flex;flex-wrap:wrap;gap:10px;margin-top:6px}.auth-container .auth-links button{background:transparent;border:0;color:var(--accent);text-decoration:underline;min-height:44px;padding:0 4px;font-weight:650}