2026-04-03 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h42 · 86% efficient

HR 48 HR low 44 HRV 46 breath 15.1 latency 4min

Body-temp deviation: -0.20°C (trend +0.02°C)

Contributor breakdown

Readiness

activity balance 66

body temperature 98

hrv balance 89

previous day activity 70

previous night 98

recovery index 54

resting heart rate 100

sleep balance 73

sleep regularity 85

Sleep

deep sleep 96

efficiency 86

latency 70

rem sleep 96

restfulness 82

timing 86

total sleep 93

Fix date (OCR misread)

Workout (10 exercises, 30 sets)

★ Dumbbell Fly chest

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Set	Reps	Weight (kg)	Intensity
1	12	12.5	6
2	10	15.0	7
3	8	17.5	8
4	6	20.0	8
5	20	10.0	8

Dumbbell Decline Fly chest

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Set	Reps	Weight (kg)	Intensity	↑
1	15	12.5	8

★ Shoulder Press shoulders

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	36.0	6	↑
2	10	41.0	7
3	8	45.0	8
4	6	50.0	8
5	9	36.0	9

Seated Dumbbell shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	9	10.0	9

★ Machine Row back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	36.0	6	↑
2	10	41.0	7
3	8	46.0	8
4	9	50.0	8
5	12	41.0	8

Dumbbell Row back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	17.5	8

★ Cable Triceps triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	38.0	6
2	10	44.0	7
3	8	49.0	8	↑
4	8	55.0	8
5	12	44.0	8

Dumbbell Extension triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	9

★ Preacher Curl biceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	42.0	6
2	10	47.0	8
3	8	52.0	8
4	4	57.0	9
5	20	32.0	9

Seated Hammer Curl biceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	15.0	9

Diet (4 meals)

Meal 1 · 8:30 AM

1.0P / ?C

protein shake

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Meal 2 · 1:00 PM

1.0P / 1.0C

sausage, egg, rice, salad

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Meal 3 · 4:45 PM

1.0P / 1.0C

salmon poke bowl 1/2

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Meal 4 · 8:30 PM

1.0P / 1.0C

shrimp pad thai

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