★ Incline Dumbbell Flyes chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 15.0 | 7 | |
| 2 | 10 | 17.5 | 8 | |
| 3 | 8 | 20.0 | 9 | |
| 4 | 6 | 22.5 | 10 | |
| 5 | 9 | 15.0 | 10 |
Sleep + Recovery Oura
87
Readiness
87
Sleep
Main sleep 8h36 · 90% efficient
HR 46
HR low 43
HRV 60
breath 15.0
latency 4min
Body-temp deviation: +0.16°C (trend +0.04°C)
Contributor breakdown
Readiness
activity balance
84
body temperature
92
hrv balance
95
previous day activity
100
previous night
100
recovery index
52
resting heart rate
100
sleep balance
73
sleep regularity
83
Sleep
deep sleep
96
efficiency
95
latency
70
rem sleep
96
restfulness
64
timing
72
total sleep
98
Fix date (OCR misread)
Workout (10 exercises, 30 sets)
Chest Press Machine chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 32.0 | 9 |
★ Push Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | – | 6 | |
| 2 | 10 | – | 7 | |
| 3 | 8 | 5.0 | 8 | |
| 4 | 6 | 10.0 | 9 | |
| 5 | 10 | – | 9 |
Shoulder Press Machine shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 32.0 | 9 |
★ Cable Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 50.0 | 6 | |
| 2 | 10 | 55.0 | 7 | |
| 3 | 8 | 65.0 | 8 | |
| 4 | 6 | 75.0 | 9 | |
| 5 | 12 | 55.0 | 9 |
Dumbbell Row back
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 25.0 | 9 |
★ Preacher Curls biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 20.0 | 6 | |
| 2 | 10 | 25.0 | 8 | |
| 3 | 8 | 30.0 | 9 | |
| 4 | 6 | 35.0 | 10 | |
| 5 | 12 | 20.0 | 9 |
Seated Curls biceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 6 | 15.0 | 10 | ↑ |
★ Cable Pull Downs triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 30.0 | 6 | |
| 2 | 10 | 35.0 | 7 | |
| 3 | 8 | 40.0 | 8 | |
| 4 | 5 | 45.0 | 10 | |
| 5 | 12 | 30.0 | 9 |
Dumbbell Tri Extension triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 12.5 | 9 |
Diet (4 meals)
Meal 1 · 11:10 AM
?P / ?CNone
250 kcal · 10.0g P · 40.0g C · 5.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 250 | 10.0 | 40.0 | 5.0 |
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Meal 2 · 11:51 AM
?P / ?CNone
197 kcal · 15.0g P · 20.0g C · 8.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 197 | 15.0 | 20.0 | 8.0 |
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Meal 3 · 1:57 PM
?P / ?CNone
400 kcal · 30.0g P · 40.0g C · 10.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 400 | 30.0 | 40.0 | 10.0 |
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Meal 4 · 7:26 PM
?P / ?C3 pork chops brown rice and veggies
550 kcal · 45.0g P · 50.0g C · 15.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 550 | 45.0 | 50.0 | 15.0 |