★ Chest Press chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 32.0 | 6 | |
| 2 | 10 | 36.0 | 8 | |
| 3 | 6 | 41.0 | 9 | |
| 4 | 5 | 41.0 | 9 | |
| 5 | 10 | 23.0 | 9 |
Sleep + Recovery Oura
90
Readiness
86
Sleep
sleep 0h06 · 14% efficient
latency 34min
Main sleep 7h56 · 82% efficient
HR 48
HR low 44
HRV 51
breath 14.8
latency 8min
sleep 0h37 · 53% efficient
HR 53
HR low 50
HRV 51
latency 27min
Body-temp deviation: +0.13°C (trend +0.10°C)
Contributor breakdown
Readiness
activity balance
75
body temperature
95
hrv balance
94
previous day activity
94
previous night
93
recovery index
100
resting heart rate
100
sleep balance
77
sleep regularity
84
Sleep
deep sleep
97
efficiency
69
latency
78
rem sleep
97
restfulness
58
timing
98
total sleep
98
Fix date (OCR misread)
Workout (10 exercises, 30 sets)
Dumbbell Flyes chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 12.5 | 9 |
★ Machine Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 32.0 | 6 | |
| 2 | 10 | 36.0 | 7 | |
| 3 | 8 | 41.0 | 9 | |
| 4 | 4 | 45.0 | 9 | |
| 5 | 10 | 27.0 | 9 |
Seated Dumbbell shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 7.5 | 9 | ↑ |
★ One Armed Dumbbell Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 17.5 | 6 | |
| 2 | 10 | 20.0 | 7 | |
| 3 | 8 | 22.5 | 8 | |
| 4 | 6 | 27.5 | 8 | |
| 5 | 12 | 17.5 | 8 |
Cable Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 45.0 | 8 |
★ Assisted Dips triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | -100.0 | 6 | ↑ |
| 2 | 10 | -90.0 | 7 | |
| 3 | 8 | -80.0 | 7 | |
| 4 | 6 | -70.0 | 8 | |
| 5 | 12 | -90.0 | 9 |
Dumbbell Tri Extension triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 7.5 | 10 |
★ Preacher Curls biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 47.0 | 5 | |
| 2 | 10 | 57.0 | 6 | ↑ |
| 3 | 12 | 67.0 | 7 | ↑ |
| 4 | 6 | 87.0 | 9 | |
| 5 | 16 | 57.0 | 8 |
Seated Curls biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 12.5 | 9 |
Diet (5 meals)
Meal 1 · 10:30 AM
1.0P / ?Cprotein shake
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Meal 2 · 12:20 PM
1.0P / 1.0Choy carnitas bowl
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Meal 3 · 4:00 PM
1.0P / 1.0Ccarrots, hummus, egg, turkey, cheese
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Meal 4 · 5:45 PM
1.0P / ?CMafa chicken 1/2
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Meal 5 · 8:00 PM
1.0P / ?CMafa chicken 2/2
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