Good evening, Ryan

Here's your fitness summary for Fri, 01/30

96 score
first day
Calories 102%
2,250 kcal
Goal: 2,200
Sleep 94%
7.5 hrs
Goal: 8
Steps 100%
10,000
Goal: 10,000
Water 88%
7 glasses
Goal: 8
Weekly Scores Last 7 days
Active Streaks
💪 Workout: 5d 📝 Logging: 30d 💧 Water Goal: 8d 👟 Step Goal: 3d 😴 Sleep 7h+: 6d
This Week Schedule
Fri 30 Push 62m

Sleep

Last night
7.5h duration
78 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 22%
Light 45%
REM 25%
Awake 8%
7-Day Trend
Hours
Quality Fri

Weight

30-day trend
Current
188.2 lbs
first day
Total Lost
0 lbs
since 01/30
To Goal
8.2 lbs left
180 lbs target
Progress
0 %
30-Day Weight Trend
Weight Moving Avg Goal
179.2 181.6 184.1 186.6 189 30 04 09 14 19 24 28 Goal: 180 lbs

Nutrition

Today's intake
2,250 kcal
Goal 2,200
Remaining -50
Status Over
Macros
186g Protein
180g goal
225g Carbs
220g goal
68g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
563 kcal
25% of daily
Lunch 12:15
788 kcal
35% of daily
Dinner 18:45
675 kcal
30% of daily
Snacks 15:00
224 kcal
10% of daily

Workouts

Today: Push (Chest/Shoulders/Triceps)
Today's Workout 62 min
Push (Chest/Shoulders/Triceps) 6 exercises 20,005 lbs volume VBT Tracked
Exercise Sets Reps Weight Avg Velocity
Bench Press 4 8 185 lbs 0.43 m/s 11.1%
Overhead Press 3 10 115 lbs 0.39 m/s 6.9%
Incline DB Press 3 12 60 lbs —
Lateral Raises 3 15 25 lbs —
Tricep Pushdowns 3 12 50 lbs —
Dips 3 10 BW —
Velocity Based Training Details

Bench Press

185 lbs
Best Velocity 0.68m/s
Avg Velocity 0.43m/s
Velocity Loss 11.1%
Est. 1RM 326lbs
Set Avg Velocity W S1 S2 S3 S4
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.68 1.12 325 536
W 2 0.67 1.11 320 528
W 3 0.65 1.07 311 513
W 4 0.64 1.06 306 505
1 1 0.50 0.83 285 470
1 2 0.49 0.81 280 462
1 3 0.47 0.78 268 442
1 4 0.46 0.76 262 432
1 5 0.44 0.73 251 414
1 6 0.43 0.71 245 404
1 7 0.41 0.68 234 386
1 8 0.40 0.66 228 376
2 1 0.48 0.79 274 452
2 2 0.47 0.78 268 442
2 3 0.45 0.74 257 424
2 4 0.44 0.73 251 414
2 5 0.43 0.71 245 404
2 6 0.41 0.68 234 386
2 7 0.40 0.66 228 376
2 8 0.38 0.63 217 358
3 1 0.47 0.78 268 442
3 2 0.45 0.74 257 424
3 3 0.44 0.73 251 414
3 4 0.42 0.69 240 396
3 5 0.41 0.68 234 386
3 6 0.40 0.66 228 376
3 7 0.38 0.63 217 358
3 8 0.37 0.61 211 348
4 1 0.45 0.74 257 424
4 2 0.43 0.71 245 404
4 3 0.42 0.69 240 396
4 4 0.41 0.68 234 386
4 5 0.39 0.64 223 368
4 6 0.38 0.63 217 358
4 7 0.37 0.61 211 348
4 8 0.35 0.58 200 330

Overhead Press

115 lbs
Best Velocity 0.67m/s
Avg Velocity 0.39m/s
Velocity Loss 6.9%
Est. 1RM 207lbs
Set Avg Velocity W S1 S2 S3
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.67 1.07 188 301
W 2 0.66 1.06 186 298
W 3 0.64 1.02 180 288
W 4 0.63 1.01 177 283
W 5 0.61 0.98 172 275
1 1 0.47 0.75 152 243
1 2 0.46 0.74 149 238
1 3 0.44 0.70 142 227
1 4 0.43 0.69 139 222
1 5 0.41 0.66 133 213
1 6 0.40 0.64 129 206
1 7 0.39 0.62 126 202
1 8 0.37 0.59 120 192
1 9 0.36 0.58 116 186
1 10 0.34 0.54 110 176
2 1 0.45 0.72 146 234
2 2 0.44 0.70 142 227
2 3 0.43 0.69 139 222
2 4 0.41 0.66 133 213
2 5 0.40 0.64 129 206
2 6 0.39 0.62 126 202
2 7 0.37 0.59 120 192
2 8 0.36 0.58 116 186
2 9 0.35 0.56 113 181
2 10 0.33 0.53 107 171
3 1 0.44 0.70 142 227
3 2 0.42 0.67 136 218
3 3 0.41 0.66 133 213
3 4 0.40 0.64 129 206
3 5 0.39 0.62 126 202
3 6 0.37 0.59 120 192
3 7 0.36 0.58 116 186
3 8 0.35 0.56 113 181
3 9 0.33 0.53 107 171
3 10 0.32 0.51 103 165
Weekly Stats
Workouts 1/7
Total Volume 20,005lbs
Total Time 62min
Weekly Schedule
Fri Push 62m 0.43
Strength Trends 30-day e1RM progression
Bench Press = stable
Current e1RM 326lbs
Best e1RM 326lbs
Avg Velocity 0.43m/s
Overhead Press = stable
Current e1RM 211lbs
Best e1RM 211lbs
Avg Velocity 0.40m/s
Deadlift = stable
Current e1RM 561lbs
Best e1RM 561lbs
Avg Velocity 0.37m/s
Barbell Rows + improving
Current e1RM 271lbs
Best e1RM 271lbs
Avg Velocity 0.50m/s
Squats = stable
Current e1RM 405lbs
Best e1RM 405lbs
Avg Velocity 0.38m/s
Romanian Deadlift = stable
Current e1RM 330lbs
Best e1RM 330lbs
Avg Velocity 0.35m/s
Bench Press — Estimated 1RM
325.9 326 326 326.1 326.1 01-30 02-04 02-06 02-11 02-13 02-18 02-20 02-25 02-27
Overhead Press — Estimated 1RM
206.6 207.8 209 210.2 211.4 01-30 02-04 02-06 02-11 02-13 02-18 02-20 02-25 02-27
Deadlift — Estimated 1RM
548.9 552.2 555.5 558.8 562.1 01-31 02-07 02-14 02-21 02-28
Barbell Rows — Estimated 1RM
266.6 267.8 269 270.2 271.4 01-31 02-07 02-14 02-21 02-28
Squats — Estimated 1RM
397.3 399.4 401.5 403.6 405.7 02-01 02-08 02-15 02-22
Romanian Deadlift — Estimated 1RM
323.4 325.2 327 328.8 330.6 02-01 02-08 02-15 02-22

Hydration

Daily water intake
1
2
3
4
5
6
7
8
7/ 8 glasses (56 oz) 88% of goal
Hourly Intake 6 AM - 10 PM
6a 7a 8a 9a 10a 11a 12p 1p 2p 3p 4p 5p 6p 7p 8p 9p
7-Day Trend
Fri
7-day average 1.0glasses

Steps

Daily activity
10,000 steps
Goal: 10,000 Reached!
4.8mi Distance
7 Floors
67min Active Min
Hourly Steps 6 AM - 10 PM
6a 7a 8a 9a 10a 11a 12p 1p 2p 3p 4p 5p 6p 7p 8p 9p
7-Day Steps
Fri
7-day avg 1,429

Mood & Energy

Daily check-in
Today's Ratings
Mood 🤩
7/10
Energy
7/10
Stress
4/10
Note

"Great morning workout, feeling energized"

14-Day Trends
Mood avg 7.0
Energy avg 7.0
Stress avg 4.0
Energy Level High

Body Measurements

Progress tracking
Measurements vs 2026-01-30
Body Part Current Start Change
Chest 43" 42.5" +0.5"
Waist 34" 35" -1"
Hips 39.5" 40" -0.5"
Bicep (L) 15" 14.5" +0.5"
Bicep (R) 15.5" 15" +0.5"
Thigh (L) 24.5" 24" +0.5"
Thigh (R) 25" 24.5" +0.5"
Key Highlights
📏
Waist Down 1" 35.0" → 34.0" in 30 days
💪
Arms Growing Biceps up +0.5" average
🦵
Legs Progressing Thighs up +0.5" average
Measurement Schedule
Last measured 2026-02-28
Total entries 3
Frequency Every 15 days

Streaks & Achievements

Consistency tracking
Active Streaks
💪
Workout
5d Best: 12d
📝
Logging
30d Best: 30d
💧
Water Goal
8d Best: 15d
👟
Step Goal
3d Best: 9d
😴
Sleep 7h+
6d Best: 11d
February Heatmap Daily Score
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Less
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Badges 6/8 earned
⭐ First Week Logged 7 days in a row 2026-02-05
🏋️ Iron Will Completed 10 workouts 2026-02-15
🌊 Hydration Hero Hit water goal 15 days 2026-02-20
🌅 Early Bird Woke before 6:30 AM 10 times 2026-02-18
📉 5lb Down Lost 5 lbs from starting weight 2026-02-26
🏆 Perfect Month Log every day for 30 days 2026-02-28
🗺️ Marathon Month Walk 100 miles in a month Locked
💤 Sleep Master Average 8+ hours for a week Locked