★ Hack Squat quads
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 45.0 | 8 | |
| 2 | 10 | 50.0 | 8 | |
| 3 | 10 | 55.0 | 9 | |
| 4 | 6 | 60.0 | 9 | |
| 5 | 12 | 50.0 | 10 |
Sleep + Recovery Oura
65
Readiness
51
Sleep
Main sleep 4h30 · 57% efficient
HR 52
HR low 45
HRV 42
breath 14.8
latency 6min
sleep 0h38 · 76% efficient
latency 12min
Body-temp deviation: -0.08°C (trend +0.12°C)
Contributor breakdown
Readiness
activity balance
74
body temperature
100
hrv balance
89
previous day activity
67
previous night
8
recovery index
100
resting heart rate
94
sleep balance
27
sleep regularity
83
Sleep
deep sleep
62
efficiency
23
latency
75
rem sleep
40
restfulness
39
timing
97
total sleep
43
Fix date (OCR misread)
Workout (6 exercises, 24 sets)
Leg Extension quads
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 68.0 | 10 |
★ Lying Leg Curl hamstrings
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 50.0 | 7 | |
| 2 | 10 | 60.0 | 8 | |
| 3 | 8 | 65.0 | 8 | |
| 4 | 6 | 70.0 | 9 | |
| 5 | 12 | 50.0 | 9 | |
| 6 | 8 | 12.5 | 9 |
★ Seated Calf Raises calves
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 91.0 | 6 | ↑ |
| 2 | 18 | 100.0 | 7 | |
| 3 | 17 | 109.0 | 8 | |
| 4 | 23 | 127.0 | 8 | |
| 5 | 18 | 109.0 | 9 |
Standing Raises calves
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 80.0 | 8 |
★ Incline Slider abs
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | – | 6 | |
| 2 | 10 | – | 7 | |
| 3 | 14 | – | 8 | |
| 4 | 12 | – | 9 | |
| 5 | 14 | – | 9 | |
| 6 | 14 | – | 9 |
Diet (5 meals)
Meal 1 · no time
?P / ?CNone
614 kcal · 44.7g P · 59.1g C · 22.7g F fdc
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 550 | 45.0 | 50.0 | 15.0 |
| fdc (100% match) | 614 | 44.7 | 59.1 | 22.7 |
Per-item FDC breakdown (10 items)
| Item | g | FDC match | kcal | P | C | F |
|---|---|---|---|---|---|---|
| pulled pork | 45 | [SR Legacy] Pulled pork in barbecue sauce | 76 | 5.9 | 8.4 | 2.0 |
| shredded cheese | 45 | [SR Legacy] Cheese, parmesan, shredded | 187 | 17.1 | 1.5 | 12.3 |
| corn | 45 | [Survey (FNDDS)] Corn beverage | 20 | 0.4 | 4.2 | 0.1 |
| sliced jalapeños | 45 | [Survey (FNDDS)] Breakfast link, pattie, or slice, meatless | 115 | 9.1 | 3.6 | 8.2 |
| diced tomatoes | 45 | [Branded] DICED TOMATOES | 9 | 0.4 | 1.9 | 0.0 |
| cucumbers | 45 | [Survey (FNDDS)] Cucumber salad made with cucumber and vinegar | 15 | 0.2 | 3.1 | 0.1 |
| shredded carrots | 45 | [Branded] SHREDDED CARROTS | 18 | 0.5 | 4.2 | 0.0 |
| black beans | 45 | [Branded] BLACK BEANS | 154 | 10.3 | 28.3 | 0.0 |
| green bell peppers | 45 | [Foundation] Peppers, bell, green, raw | 10 | 0.3 | 2.1 | 0.1 |
| lettuce | 45 | [Survey (FNDDS)] Lettuce, raw | 9 | 0.4 | 1.7 | 0.0 |
Edit macros (override fdc)
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Meal 2 · no time
?P / ?CCarrots hummus & cottage cheese
365 kcal · 21.3g P · 39.4g C · 14.5g F fdc
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 350 | 20.0 | 40.0 | 10.0 |
| fdc (100% match) | 365 | 21.3 | 39.4 | 14.5 |
Per-item FDC breakdown (3 items)
| Item | g | FDC match | kcal | P | C | F |
|---|---|---|---|---|---|---|
| Züger Bio-Cottage Cheese | 100 | [Survey (FNDDS)] Cheese, cottage, with fruit | 74 | 9.4 | 4.9 | 2.0 |
| hummus | 100 | [Branded] HUMMUS | 250 | 10.7 | 25.0 | 12.5 |
| carrot sticks | 100 | [Branded] CARROT STICKS | 41 | 1.2 | 9.4 | 0.0 |
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Meal 3 · no time
?P / ?CTuna in olive oil
212 kcal · 17.0g P · 21.6g C · 6.8g F fdc
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 300 | 25.0 | 0.0 | 20.0 |
| fdc (100% match) | 212 | 17.0 | 21.6 | 6.8 |
Per-item FDC breakdown (1 items)
| Item | g | FDC match | kcal | P | C | F |
|---|---|---|---|---|---|---|
| canned meat | 200 | [Survey (FNDDS)] Chili with meat, canned | 212 | 17.0 | 21.6 | 6.8 |
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Meal 4 · no time
?P / ?CRed peppers & anchovies
967 kcal · 21.1g P · 50.8g C · 75.5g F fdc
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 400 | 15.0 | 30.0 | 25.0 |
| fdc (100% match) | 967 | 21.1 | 50.8 | 75.5 |
Per-item FDC breakdown (5 items)
| Item | g | FDC match | kcal | P | C | F |
|---|---|---|---|---|---|---|
| roasted red peppers | 60 | [Branded] ROASTED RED PEPPERS | 20 | 0.0 | 2.0 | 0.0 |
| fresh mozzarella | 60 | [Branded] FRESH MOZZARELLA | 150 | 10.7 | 2.1 | 10.7 |
| parsley | 60 | [Survey (FNDDS)] Parsley, raw | 22 | 1.8 | 3.8 | 0.5 |
| olive oil | 60 | [Survey (FNDDS)] Olive oil | 540 | 0.0 | 0.0 | 60.0 |
| garlic chips | 60 | [Branded] GARLIC BAGEL CHIPS, GARLIC | 236 | 8.6 | 42.8 | 4.3 |
Edit macros (override fdc)
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Meal 5 · no time
?P / ?CLamb shawarma + peppers
527 kcal · 18.4g P · 72.0g C · 18.1g F fdc
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 600 | 40.0 | 50.0 | 25.0 |
| fdc (100% match) | 527 | 18.4 | 72.0 | 18.1 |
Per-item FDC breakdown (8 items)
| Item | g | FDC match | kcal | P | C | F |
|---|---|---|---|---|---|---|
| pulled pork | 56 | [SR Legacy] Pulled pork in barbecue sauce | 94 | 7.4 | 10.5 | 2.5 |
| flatbread | 56 | [Survey (FNDDS)] Crackers, flatbread | 232 | 5.5 | 42.3 | 4.6 |
| green sauce | 56 | [Survey (FNDDS)] Enchilada sauce, green | 21 | 0.6 | 3.6 | 0.5 |
| red sauce | 56 | [Survey (FNDDS)] Enchilada sauce, red | 17 | 0.3 | 2.7 | 0.5 |
| sour cream | 56 | [Branded] SOUR CREAM | 107 | 1.9 | 1.9 | 9.4 |
| yellow bell peppers | 56 | [Foundation] Peppers, bell, yellow, raw | 17 | 0.5 | 3.7 | 0.1 |
| red bell peppers | 56 | [Foundation] Peppers, bell, red, raw | 18 | 0.5 | 3.7 | 0.1 |
| parsley | 56 | [Survey (FNDDS)] Parsley, raw | 20 | 1.7 | 3.6 | 0.4 |