2026-04-22 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 4h44 · 71% efficient

HR 49 HR low 45 HRV 46 breath 15.0 latency 16min

Body-temp deviation: +0.39°C (trend +0.45°C)

Contributor breakdown

Readiness

activity balance 73

body temperature 73

hrv balance 93

previous day activity 69

previous night 36

recovery index 68

resting heart rate 94

sleep balance 32

sleep regularity 81

Sleep

deep sleep 85

efficiency 51

latency 94

rem sleep 67

restfulness 51

timing 83

total sleep 47

Fix date (OCR misread)

Workout (9 exercises, 29 sets)

★ Decline Bench Press chest

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Set	Reps	Weight (kg)	Intensity
1	12	20.0	6
2	10	30.0	7
3	8	35.0	8
4	9	40.0	8
5	10	30.0	9

Chest Press Machine chest

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Set	Reps	Weight (kg)	Intensity	↑
1	9	41.0	9

★ Seated Dumbbell Press shoulders

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Set	Reps	Weight (kg)	Intensity
1	12	7.5	6
2	10	10.0	8
3	10	10.0	8
4	6	12.5	9
5	14	7.5	9

Shoulder Press Machine shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	7	41.0	10

★ Cable Row back

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Set	Reps	Weight (kg)	Intensity	↑
1	12	45.0	6	↑
2	10	50.0	7
3	10	55.0	8
4	8	65.0	8
5	12	50.0	9

Cable Pull Downs (flat bar - wide grip) back

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Set	Reps	Weight (kg)	Intensity
1	12	22.0	4
2	10	30.0	7
3	8	35.0	8
4	5	40.0	10
5	12	30.0	9

★ Preacher Curls biceps

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Set	Reps	Weight (kg)	Intensity
1	12	15.0	6
2	10	20.0	7
3	8	25.0	8
4	6	30.0	10
5	20	15.0	9

Seated Dumbbell Curls biceps

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Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	10

★ Assisted Dips triceps

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Set	Reps	Weight (kg)	Intensity	↑
1	8	-60.0	10

Diet (4 meals · 5.0 water ticks)

Meal 1 · 8:30 AM

1.0P / ?C

protein shake

No photo matched.

92 kcal · 9.9g P · 1.3g C · 5.1g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	92	9.9	1.3	5.1

Per-item FDC breakdown (1 items)

Item	g	FDC match	kcal	P	C	F
protein shake	150	[Survey (FNDDS)] Nutritional drink or shake, high protein, ready-to-drink, NFS	92	9.9	1.3	5.1

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Meal 2 · 12:00 PM

1.0P / 1.0C

chicken teriyaki + brown rice, carrots + potatoes + peas

874 kcal · 46.9g P · 135.7g C · 17.2g F fdc

	kcal	protein g	carbs g	fat g
vision	550	45.0	50.0	15.0
fdc (100% match)	874	46.9	135.7	17.2

Per-item FDC breakdown (3 items)

Item	g	FDC match	kcal	P	C	F
grilled chicken breast	150	[Survey (FNDDS)] Chicken breast, grilled with sauce, skin eaten	303	31.7	11.0	13.7
brown rice	150	[Branded] BROWN RICE	524	13.9	115.0	3.5
mixed vegetables	150	[Branded] MIXED VEGETABLES	48	1.2	9.6	0.0

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Meal 3 · 3:00 PM

1.0P / 1.0C

almonds + hummus, carrots

No photo matched.

921 kcal · 35.3g P · 47.3g C · 69.2g F fdc

	kcal	protein g	carbs g	fat g
fdc (100% match)	921	35.3	47.3	69.2

Per-item FDC breakdown (3 items)

Item	g	FDC match	kcal	P	C	F
almonds	100	[Branded] ALMONDS	633	23.3	13.3	56.7
hummus	100	[Branded] HUMMUS	250	10.7	25.0	12.5
carrots	100	[Branded] CARROTS	38	1.3	9.0	0.0

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Meal 4 · 10:30 PM

1.0P / 1.0C

salmon salad from Honest Greens

406 kcal · 18.3g P · 56.8g C · 11.7g F fdc

	kcal	protein g	carbs g	fat g
vision	500	35.0	45.0	10.0
fdc (100% match)	406	18.3	56.8	11.7

Per-item FDC breakdown (7 items)

Item	g	FDC match	kcal	P	C	F
grilled fish	57	[Survey (FNDDS)] Fish sandwich, grilled	103	9.2	12.1	1.9
red cabbage	57	[Survey (FNDDS)] Cabbage, red, pickled	28	0.6	6.0	0.1
green onions	57	[Survey (FNDDS)] Onions, green, raw	18	1.1	4.2	0.1
corn	57	[Survey (FNDDS)] Corn beverage	25	0.5	5.4	0.1
cucumber	57	[Survey (FNDDS)] Cucumber salad made with cucumber and vinegar	19	0.3	3.9	0.1
lime	57	[Survey (FNDDS)] Lime souffle	187	5.0	22.8	8.6
kale	57	[Survey (FNDDS)] Kale, raw	25	1.7	2.5	0.8

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