Anything you did counts toward your load - a walk, an extra session, five minutes on the bag. The engine sees it when deciding future days.

Say it however you like. If something important is missing, the coach asks one question instead of guessing.

Pick the exercise from the list so the engine knows the muscles. Wide, diamond and other variations are their own entries. 50 reps in one set counts as 3 sets - more than one, less than five real sets.

For activities without sets - a hike is legs. Skip it when you added sets above.