★ Incline Dumbbell Fly chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 14 | 12.5 | 6 | ↑ |
| 2 | 14 | 15.0 | 7 | |
| 3 | 15 | 17.5 | 8 | |
| 4 | 10 | 20.0 | 8 | |
| 5 | 12 | 17.5 | 9 |
Sleep + Recovery Oura
84
Readiness
77
Sleep
Main sleep 6h10 · 64% efficient
HR 48
HR low 43
HRV 64
breath 14.5
latency 24min
sleep 0h50 · 76% efficient
HR 55
HR low 50
HRV 51
latency 15min
Body-temp deviation: +0.30°C (trend +0.12°C)
Contributor breakdown
Readiness
activity balance
77
body temperature
80
hrv balance
98
previous day activity
88
previous night
70
recovery index
100
resting heart rate
100
sleep balance
58
sleep regularity
85
Sleep
deep sleep
97
efficiency
37
latency
75
rem sleep
96
restfulness
56
timing
98
total sleep
82
Fix date (OCR misread)
Workout (9 exercises, 30 sets)
Decline Dumbbell Fly chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 10 | 17.5 | 8 |
★ Shoulder Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 36.0 | 8 | |
| 2 | 8 | 36.0 | 8 | |
| 3 | 6 | 41.0 | 9 | |
| 4 | 1 | 46.0 | 9 | |
| 5 | 12 | 32.0 | 9 |
Seated Dumbbell Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 8 | 10.5 | 9 |
★ Cable Row Machine back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 40.0 | 6 | |
| 2 | 14 | 45.0 | 8 | |
| 3 | 10 | 50.0 | 8 | |
| 4 | 9 | 55.0 | 8 | |
| 5 | 15 | 20.0 | 9 |
Dumbbell Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 15.0 | 8 |
★ Bicep Preacher Curl biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 10 | 20.0 | 8 | |
| 2 | 7 | 25.0 | 9 | |
| 3 | 6 | 25.0 | 10 | |
| 4 | 15 | 10.0 | 9 | |
| 5 | 12 | 12.5 | 10 |
★ Tricep Cable Pull Down (Flat Bar) triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 14 | 49.0 | 6 | |
| 2 | 10 | 55.0 | 7 | |
| 3 | 10 | 60.0 | 8 | |
| 4 | 10 | 66.0 | 8 | |
| 5 | 10 | 60.0 | 9 | |
| 6 | 15 | 60.0 | 9 |
Dumbbell Extension triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 10.5 | 9 |
Diet (4 meals)
Meal 1 · 10:30 AM
1.0P / ?Cprotein shake
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Meal 2 · 12:40 PM
1.0P / 1.0Ccarnitas bowl at Hoy
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Meal 3 · 4:00 PM
1.0P / 1.0Ccarrots, hummus, cottage, almonds
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Meal 4 · 8:45 PM
1.0P / 1.0Cpasta, ground beef, carrots & peas
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