★ Chest Decline Press chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 10.0 | 6 | ↑ |
| 2 | 15 | 15.0 | 7 | |
| 3 | 15 | 20.0 | 8 | |
| 4 | 8 | 30.0 | 9 | |
| 5 | 12 | 20.0 | 9 |
Sleep + Recovery Oura
88
Readiness
89
Sleep
Main sleep 8h22 · 87% efficient
HR 50
HR low 45
HRV 36
breath 15.8
latency 7min
sleep 0h48 · 71% efficient
HR 55
HR low 52
HRV 26
latency 18min
Body-temp deviation: +0.20°C (trend +0.08°C)
Contributor breakdown
Readiness
activity balance
72
body temperature
88
hrv balance
88
previous day activity
65
previous night
100
recovery index
91
resting heart rate
100
sleep balance
86
sleep regularity
86
Sleep
deep sleep
97
efficiency
83
latency
78
rem sleep
96
restfulness
64
timing
98
total sleep
100
Fix date (OCR misread)
Workout (10 exercises, 30 sets)
Dumbbell Flye Decline chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 12.5 | 8 | ↑ |
★ Shoulder Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 41.0 | 6 | |
| 2 | 9 | 46.0 | 8 | |
| 3 | 7 | 46.0 | 9 | |
| 4 | 4 | 46.0 | 9 | |
| 5 | 8 | 27.0 | 9 |
Seated Dumbbell shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 8 | 10.0 | 9 |
★ Lat Pull Down back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 46.0 | 6 | ↑ |
| 2 | 12 | 55.0 | 6 | |
| 3 | 10 | 64.0 | 8 | |
| 4 | 8 | 73.0 | 8 | |
| 5 | 15 | 59.0 | 9 |
Dumbbell Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 20 | 17.5 | 8 |
★ Cable Row Down (Tricep Pushdown) triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 44.0 | 7 | |
| 2 | 10 | 49.0 | 8 | |
| 3 | 10 | 55.0 | 8 | |
| 4 | 10 | 60.0 | 9 | |
| 5 | 15 | 49.0 | 9 |
Dumbbell Extension triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 10.0 | 9 |
★ Preacher Curl biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 15.0 | 6 | |
| 2 | 10 | 20.0 | 7 | |
| 3 | 8 | 25.0 | 8 | |
| 4 | 6 | 30.0 | 9 | |
| 5 | 15 | 15.0 | 9 |
Dumbbell Curl biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 10 | 15.0 | 8 |
Diet (4 meals)
Meal 1 · 10:30 AM
1.0P / ?Cprotein shake
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Meal 2 · 1:00 PM
1.0P / 1.0Cslow bowl large
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Meal 3 · 4:00 PM
1.0P / 1.0Ccottage cheese, carrots, hummus
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Meal 4 · 10:30 PM
1.0P / 1.0Cbeef stir fry + rice
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