2026-05-29 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Main sleep 7h47 · 87% efficient

HR 51 HR low 46 HRV 35 breath 15.5 latency 14min

Body-temp deviation: +0.30°C (trend +0.05°C)

Contributor breakdown

Readiness

activity balance 85

body temperature 80

hrv balance 73

previous day activity 77

previous night 100

recovery index 65

resting heart rate 74

sleep balance 75

sleep regularity 89

Sleep

deep sleep 95

efficiency 88

latency 94

rem sleep 96

restfulness 79

timing 100

total sleep 95

Fix date (OCR misread)

Workout (10 exercises, 30 sets)

★ Chest Press Machine chest

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Set	Reps	Weight (kg)	Intensity
1	12	27.0	6
2	10	36.0	7
3	8	41.0	8
4	6	46.0	9
5	10	32.0	10

Dumbell Flyes chest

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Set	Reps	Weight (kg)	Intensity	↑
1	9	20.0	9

★ Shoulder Press Free shoulders

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

Shoulder Press Fixed shoulders

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

★ Cable Row back

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

Dumbell Rows back

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Set	Reps	Weight (kg)	Intensity	↑
1	10	25.0	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	2	45.0	10	↑
5	12	30.0	9

Dumbell Extensions triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	10	15.0	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	6	35.0	10
5	12	20.0	9

Seated Curls biceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	10.0	9

Diet (9 meals)

Meal 1 · 9:05 AM

?P / ?C

Protein shake

300 kcal · 25.0g P · 30.0g C · 10.0g F vision

	kcal	protein g	carbs g	fat g
vision	300	25.0	30.0	10.0

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Meal 2 · 10:48 AM

?P / ?C

Carnitas 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 · 2:41 PM

?P / ?C

Chicken bacon sandwich

450 kcal · 30.0g P · 40.0g C · 20.0g F vision

	kcal	protein g	carbs g	fat g
vision	450	30.0	40.0	20.0

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Meal 4 · 7:57 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 · 7:57 PM

?P / ?C

None

150 kcal · 2.0g P · 10.0g C · 10.0g F vision

	kcal	protein g	carbs g	fat g
vision	150	2.0	10.0	10.0

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Meal 6 · 7:57 PM

?P / ?C

None

300 kcal · 30.0g P · 10.0g C · 15.0g F vision

	kcal	protein g	carbs g	fat g
vision	300	30.0	10.0	15.0

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Meal 7 · 7:57 PM

?P / ?C

None

250 kcal · 30.0g P · 5.0g C · 10.0g F vision

	kcal	protein g	carbs g	fat g
vision	250	30.0	5.0	10.0

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Meal 8 · 7:57 PM

?P / ?C

None

400 kcal · 30.0g P · 10.0g C · 25.0g F vision

	kcal	protein g	carbs g	fat g
vision	400	30.0	10.0	25.0

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Meal 9 · 7:57 PM

?P / ?C

None

600 kcal · 8.0g P · 70.0g C · 30.0g F vision

	kcal	protein g	carbs g	fat g
vision	600	8.0	70.0	30.0

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