2026-05-20 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h27 · 87% efficient

HR 46 HR low 41 HRV 54 breath 14.6 latency 14min

sleep 0h42 · 67% efficient

HR 53 HR low 51 HRV 33 latency 22min

sleep 0h38 · 52% efficient

HR 49 HR low 46 HRV 42 latency 38min

Body-temp deviation: -0.06°C (trend -0.19°C)

Contributor breakdown

Readiness

activity balance 71

body temperature 100

hrv balance 90

previous day activity 79

previous night 100

recovery index 100

resting heart rate 96

sleep balance 91

sleep regularity 89

Sleep

deep sleep 96

efficiency 76

latency 94

rem sleep 96

restfulness 71

timing 93

total sleep 99

Fix date (OCR misread)

Workout (9 exercises, 30 sets)

★ Bench press chest

Rename

Set	Reps	Weight (kg)	Intensity
1	12	30.0	6
2	10	40.0	7
3	8	50.0	8
4	5	55.0	10
5	12	30.0	9

Chest press machine chest

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	7	35.0	10

★ Shoulder press free machine shoulders

Rename

Set	Reps	Weight (kg)	Intensity
1	12	30.0	7
2	10	40.0	8
3	7	45.0	9
4	4	50.0	10
5	11	30.0	9

Shoulder press Nautilus shoulders

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Set	Reps	Weight (kg)	Intensity	↑
1	12	32.0	10

★ Cable row back

Rename

Set	Reps	Weight (kg)	Intensity
1	12	50.0	6
2	10	55.0	7
3	8	65.0	7
4	7	75.0	9
5	12	50.0	8

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	7
2	10	25.0	8
3	8	30.0	9
4	2	35.0	10
5	12	20.0	9

★ Assisted Dips triceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	15.0	9
2	12	-80.0	6
3	10	-70.0	7
4	8	-60.0	8
5	4	-50.0	10

Cable pull downs triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	90.0	8
2	10	35.0	9

Diet (6 meals)

Meal 1 · 9:29 AM

?P / ?C

Protein shake

250 kcal · 20.0g P · 30.0g C · 5.0g F vision

	kcal	protein g	carbs g	fat g
vision	250	20.0	30.0	5.0

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Meal 2 · 12:39 PM

?P / ?C

Chicken burrito bowl

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

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Meal 3 · 2:45 PM

?P / ?C

None

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

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Meal 4 · 6:57 PM

?P / ?C

None

120 kcal · 20.0g P · 6.0g C · 4.0g F vision

	kcal	protein g	carbs g	fat g
vision	120	20.0	6.0	4.0

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Meal 5 · 6:57 PM

?P / ?C

None

120 kcal · 10.0g P · 10.0g C · 5.0g F vision

	kcal	protein g	carbs g	fat g
vision	120	10.0	10.0	5.0

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Meal 6 · 7:04 PM

?P / ?C

None

600 kcal · 40.0g P · 70.0g C · 20.0g F vision

	kcal	protein g	carbs g	fat g
vision	600	40.0	70.0	20.0

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