★ Leg Extension quads
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| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 46.0 | 6 | ↑ |
| 2 | 10 | 55.0 | 7 | |
| 3 | 12 | 64.0 | 8 | |
| 4 | 11 | 73.0 | 9 | |
| 5 | 15 | 68.0 | 9 |
Sleep + Recovery Oura
86
Readiness
85
Sleep
Main sleep 6h54 · 89% efficient
HR 47
HR low 45
HRV 40
breath 15.0
latency 6min
Body-temp deviation: +0.13°C (trend -0.05°C)
Contributor breakdown
Readiness
activity balance
77
body temperature
94
hrv balance
91
previous day activity
74
previous night
94
recovery index
90
resting heart rate
84
sleep balance
84
sleep regularity
89
Sleep
deep sleep
96
efficiency
93
latency
75
rem sleep
96
restfulness
73
timing
100
total sleep
81
Fix date (OCR misread)
Workout (7 exercises, 19 sets)
Hack Squat quads
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| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 60.0 | 10 |
Dumbell Lunge hamstrings
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| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 12.5 | 9 |
★ Seated Calf Raises calves
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 20 | 100.0 | 6 | |
| 2 | 20 | 118.0 | 7 | |
| 3 | 20 | 136.0 | 8 | |
| 4 | 22 | 146.0 | 9 | |
| 5 | 19 | 118.0 | 9 |
Standing Calf Raises calves
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 15 | 50.0 | 9 |
★ Abdominal Machine abs
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 46.0 | 7 | |
| 2 | 10 | 50.0 | 8 | |
| 3 | 10 | 55.0 | 8 | |
| 4 | 8 | 59.0 | 9 | |
| 5 | 12 | 50.0 | 9 |
Knee Raises abs
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | – | 8 |
Diet (6 meals)
Meal 1 · 8:29 AM
?P / ?CProtein shake
350 kcal · 30.0g P · 40.0g C · 10.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 350 | 30.0 | 40.0 | 10.0 |
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Meal 2 · 10:32 AM
?P / ?CChicken bacon sandwich
450 kcal · 20.0g P · 40.0g C · 25.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 450 | 20.0 | 40.0 | 25.0 |
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Meal 3 · 11:41 AM
?P / ?CCarnitas 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 4 · 2:17 PM
?P / ?CNone
350 kcal · 8.0g P · 45.0g C · 15.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 350 | 8.0 | 45.0 | 15.0 |
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Meal 5 · 4:16 PM
?P / ?CNone
120 kcal · 15.0g P · 5.0g C · 5.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 120 | 15.0 | 5.0 | 5.0 |
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Meal 6 · 10:01 PM
?P / ?CNone
400 kcal · 15.0g P · 50.0g C · 20.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 400 | 15.0 | 50.0 | 20.0 |