2026-06-17 · BFL

Sleep + Recovery Oura

Readiness

Sleep

Nap 0h43 · 76% efficient

HR 60 HR low 58 HRV 24 latency 12min

Main sleep 7h30 · 82% efficient

HR 49 HR low 45 HRV 67 breath 15.8 latency 4min

Body-temp deviation: -0.12°C (trend +0.08°C)

Contributor breakdown

Readiness

activity balance 82

body temperature 100

hrv balance 72

previous day activity 77

previous night 84

recovery index 100

resting heart rate 88

sleep balance 67

sleep regularity 84

Sleep

deep sleep 96

efficiency 74

latency 70

rem sleep 71

restfulness 54

timing 87

total sleep 97

Fix date (OCR misread)

Workout (10 exercises, 30 sets)

★ Chest Press (free) chest

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Set	Reps	Weight (kg)	Intensity
1	12	40.0	6
2	10	50.0	7
3	8	60.0	8
4	4	70.0	10
5	18	40.0	9

Incline Dumbell Flye chest

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Set	Reps	Weight (kg)	Intensity	↑
1	8	22.5	10

★ Shoulder Free Press shoulders

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	20.0	5	↑
2	12	30.0	6
3	10	40.0	8
4	8	50.0	9
5	12	30.0	9

Dumbell Shoulder Shrug shoulders

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	30.0	8

★ Dumbell Row back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	15.0	5	↑
2	10	20.0	7
3	14	22.5	8
4	10	27.5	9
5	12	22.5	9

Cable Rows back

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	65.0	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	37.5	9
5	12	25.0	9

Seated Curls biceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	9	17.5	9

★ Assisted Dips triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	-90.0	5	↑
2	12	-70.0	6
3	18	-50.0	8
4	4	–	9
5	3	-50.0	9

Dumbell Extension triceps

Rename

Set	Reps	Weight (kg)	Intensity	↑
1	12	12.5	9

Diet (5 meals)

Meal 1 · 8:54 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 · 11:28 AM

?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 · 5:20 PM

?P / ?C

None

200 kcal · 3.0g P · 35.0g C · 8.0g F vision

	kcal	protein g	carbs g	fat g
vision	200	3.0	35.0	8.0

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Meal 4 · 5:20 PM

?P / ?C

None

600 kcal · 25.0g P · 70.0g C · 30.0g F vision

	kcal	protein g	carbs g	fat g
vision	600	25.0	70.0	30.0

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Meal 5 · 7:20 PM

?P / ?C

Chicken Caesar salad

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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