★ Bench Press chest
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 20.0 | 6 | ↑ |
| 2 | 12 | 40.0 | 7 | |
| 3 | 8 | 50.0 | 8 | |
| 4 | 4 | 60.0 | 9 | |
| 5 | 12 | 30.0 | 8 |
Sleep + Recovery Oura
76
Readiness
78
Sleep
Main sleep 6h24 · 79% efficient
HR 50
HR low 46
HRV 38
breath 16.1
latency 16min
Body-temp deviation: +0.09°C (trend +0.19°C)
Contributor breakdown
Readiness
activity balance
86
body temperature
98
hrv balance
76
previous day activity
78
previous night
73
recovery index
56
resting heart rate
76
sleep balance
79
sleep regularity
81
Sleep
deep sleep
97
efficiency
69
latency
94
rem sleep
71
restfulness
63
timing
96
total sleep
73
Fix date (OCR misread)
Workout (5 exercises, 25 sets)
★ Shoulder Free Press shoulders
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 15.0 | 6 | |
| 2 | 12 | 20.0 | 7 | |
| 3 | 12 | 30.0 | 8 | |
| 4 | 10 | 40.0 | 9 | |
| 5 | 10 | 30.0 | 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 | 6 | 75.0 | 9 | |
| 5 | 14 | 55.0 | 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 | 12 | 20.0 | 9 |
★ Cable Pulldowns triceps
Rename
| Set | Reps | Weight (kg) | Intensity | ↑ |
|---|---|---|---|---|
| 1 | 12 | 27.5 | 6 | |
| 2 | 10 | 32.5 | 7 | |
| 3 | 10 | 37.5 | 8 | |
| 4 | 7 | 42.5 | 9 | |
| 5 | 15 | 30.0 | 9 |
Diet (6 meals)
Meal 1 · 8:19 AM
?P / ?CProtein 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 · 1:42 PM
?P / ?CFeijoada
550 kcal · 20.0g P · 80.0g C · 10.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 550 | 20.0 | 80.0 | 10.0 |
Edit macros (override vision)
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Meal 3 · 8:28 PM
?P / ?CNone
200 kcal · 20.0g P · 15.0g C · 10.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 200 | 20.0 | 15.0 | 10.0 |
Edit macros (override vision)
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Meal 4 · 8:28 PM
?P / ?CNone
400 kcal · 5.0g P · 50.0g C · 20.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 400 | 5.0 | 50.0 | 20.0 |
Edit macros (override vision)
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Meal 5 · 8:28 PM
?P / ?CNone
250 kcal · 10.0g P · 30.0g C · 10.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 250 | 10.0 | 30.0 | 10.0 |
Edit macros (override vision)
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Meal 6 · 8:28 PM
?P / ?CNone
400 kcal · 30.0g P · 20.0g C · 15.0g F vision
| kcal | protein g | carbs g | fat g | |
|---|---|---|---|---|
| vision | 400 | 30.0 | 20.0 | 15.0 |