2026-06-08 · BFL

Sleep + Recovery Oura

Readiness

Sleep

sleep 0h08 · 28% efficient

Main sleep 7h28 · 90% efficient

HR 48 HR low 45 HRV 40 breath 15.2 latency 8min

sleep 1h02 · 74% efficient

HR 60 HR low 57 HRV 19 latency 21min

Body-temp deviation: +0.18°C (trend +0.12°C)

Contributor breakdown

Readiness

activity balance 87

body temperature 91

hrv balance 78

previous day activity 100

previous night 99

recovery index 100

resting heart rate 85

sleep balance 88

sleep regularity 90

Sleep

deep sleep 97

efficiency 88

latency 81

rem sleep 84

restfulness 65

timing 95

total sleep 98

Fix date (OCR misread)

Workout (10 exercises, 30 sets)

★ Chest Press chest

Rename

Set	Reps	Weight (kg)	Intensity
1	12	27.0	6
2	10	36.0	7
3	8	46.0	8
4	6	50.0	9
5	12	32.0	9

Incline Dumbell Flye chest

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Set	Reps	Weight (kg)	Intensity	↑
1	7	20.0	10	↑

★ Shoulder Force Press shoulders

Rename

Set	Reps	Weight (kg)	Intensity
1	12	15.0	6
2	10	20.0	7
3	14	25.0	8
4	9	35.0	9
5	10	25.0	10

Seated Dumbell Press shoulders

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	9	12.5	9

★ Preacher Curls biceps

Rename

Set	Reps	Weight (kg)	Intensity
1	12	25.0	6
2	10	30.0	7
3	8	35.0	8
4	6	40.0	9
5	15	20.0	9

Seated Dumbell Curl biceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	15	12.5	9

★ Cable Rows back

Rename

Set	Reps	Weight (kg)	Intensity
1	12	55.0	6
2	10	60.0	7
3	8	65.0	8
4	8	70.0	9
5	12	60.0	9

Row Machine back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	9	46.0	9

★ Cable Pulldown triceps

Rename

Set	Reps	Weight (kg)	Intensity
1	15	20.0	6
2	15	27.5	7
3	10	35.0	8
4	6	40.0	9
5	20	25.0	9

Lying Tri Extension triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	15	10.0	9

Diet (4 meals)

Meal 1 · 12:16 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 2 · 9:00 AM

1.0P / ?C

protein shake @

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Meal 3 · 3:13 PM

?P / ?C

1/5th of this tofu stir fry leftovers

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 · 5:09 PM

?P / ?C

Tuna salmon poke

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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