Good evening, Ryan

Here's your fitness summary for Sun, 02/01

91 score
↓6 vs prev day
Calories 101%
2,220 kcal
Goal: 2,200
Sleep 81%
6.5 hrs
Goal: 8
Steps 103%
10,300
Goal: 10,000
Water 75%
6 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
Sat 31 Pull 58m
Sun 1 Legs 55m

Sleep

Last night
6.5h duration
62 quality
Bedtime 23:15
Wake 06:45
Sleep Phases
Deep 18%
Light 48%
REM 22%
Awake 12%
7-Day Trend
Hours
Quality Fri Sat Sun

Weight

30-day trend
Current
188.2 lbs
↑0.7 since yesterday
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
2,220 kcal
Goal 2,200
Remaining -20
Status Over
Macros
183g Protein
180g goal
222g Carbs
220g goal
67g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
555 kcal
25% of daily
Lunch 12:15
777 kcal
35% of daily
Dinner 18:45
666 kcal
30% of daily
Snacks 15:00
222 kcal
10% of daily

Workouts

Today: Legs
Today's Workout 55 min
Legs 6 exercises 38,850 lbs volume VBT Tracked
Exercise Sets Reps Weight Avg Velocity
Squats 4 8 225 lbs 0.38 m/s 10.0%
Romanian Deadlift 3 10 185 lbs 0.35 m/s 7.2%
Leg Press 3 12 360 lbs —
Walking Lunges 3 12 50 lbs —
Leg Curls 3 12 90 lbs —
Calf Raises 4 15 135 lbs —
Velocity Based Training Details

Squats

225 lbs
Best Velocity 0.65m/s
Avg Velocity 0.38m/s
Velocity Loss 10.0%
Est. 1RM 398lbs
Set Avg Velocity W S1 S2 S3 S4
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.65 1.04 403 645
W 2 0.63 1.01 391 626
W 3 0.62 0.99 385 616
W 4 0.60 0.96 372 595
1 1 0.45 0.72 331 530
1 2 0.43 0.69 316 506
1 3 0.42 0.67 309 494
1 4 0.41 0.66 301 482
1 5 0.39 0.62 287 459
1 6 0.38 0.61 279 446
1 7 0.37 0.59 272 435
1 8 0.35 0.56 257 411
2 1 0.43 0.69 316 506
2 2 0.42 0.67 309 494
2 3 0.41 0.66 301 482
2 4 0.39 0.62 287 459
2 5 0.38 0.61 279 446
2 6 0.37 0.59 272 435
2 7 0.35 0.56 257 411
2 8 0.34 0.54 250 400
3 1 0.42 0.67 309 494
3 2 0.40 0.64 294 470
3 3 0.39 0.62 287 459
3 4 0.38 0.61 279 446
3 5 0.37 0.59 272 435
3 6 0.35 0.56 257 411
3 7 0.34 0.54 250 400
3 8 0.33 0.53 242 387
4 1 0.40 0.64 294 470
4 2 0.39 0.62 287 459
4 3 0.38 0.61 279 446
4 4 0.37 0.59 272 435
4 5 0.35 0.56 257 411
4 6 0.34 0.54 250 400
4 7 0.33 0.53 242 387
4 8 0.32 0.51 235 376

Romanian Deadlift

185 lbs
Best Velocity 0.60m/s
Avg Velocity 0.35m/s
Velocity Loss 7.2%
Est. 1RM 324lbs
Set Avg Velocity W S1 S2 S3
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.60 0.93 295 457
W 2 0.58 0.90 285 442
W 3 0.57 0.88 281 436
W 4 0.55 0.85 271 420
W 5 0.54 0.84 266 412
1 1 0.42 0.65 247 383
1 2 0.41 0.64 241 374
1 3 0.39 0.60 229 355
1 4 0.38 0.59 223 346
1 5 0.37 0.57 217 336
1 6 0.36 0.56 211 327
1 7 0.34 0.53 200 310
1 8 0.33 0.51 194 301
1 9 0.32 0.50 188 291
1 10 0.31 0.48 182 282
2 1 0.40 0.62 235 364
2 2 0.39 0.60 229 355
2 3 0.38 0.59 223 346
2 4 0.37 0.57 217 336
2 5 0.36 0.56 211 327
2 6 0.34 0.53 200 310
2 7 0.33 0.51 194 301
2 8 0.32 0.50 188 291
2 9 0.31 0.48 182 282
2 10 0.29 0.45 170 264
3 1 0.39 0.60 229 355
3 2 0.38 0.59 223 346
3 3 0.37 0.57 217 336
3 4 0.35 0.54 206 319
3 5 0.34 0.53 200 310
3 6 0.33 0.51 194 301
3 7 0.32 0.50 188 291
3 8 0.31 0.48 182 282
3 9 0.30 0.47 176 273
3 10 0.28 0.43 164 254
Weekly Stats
Workouts 3/7
Total Volume 77,840lbs
Total Time 175min
Velocity Trend
Weekly Schedule
Fri Push 62m 0.43
Sat Pull 58m 0.36
Sun Legs 55m 0.38
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
6/ 8 glasses (48 oz) 75% 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
FriSatSun
7-day average 3.0glasses

Steps

Daily activity
10,300 steps
Goal: 10,000 Reached!
4.9mi Distance
7 Floors
69min 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 Sat Sun
7-day avg 4,214

Mood & Energy

Daily check-in
Today's Ratings
Mood 😊
5/10
Energy
6/10
Stress
5/10
Note

"A bit sore from yesterday's legs"

14-Day Trends
Mood avg 6.3
Energy avg 7.0
Stress avg 4.0
Energy Level Good

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
SMTWTFS
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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