Good evening, Ryan

Here's your fitness summary for Sat, 02/14

95 score
↓3 vs prev day
Calories 103%
2,260 kcal
Goal: 2,200
Sleep 95%
7.6 hrs
Goal: 8
Steps 94%
9,400
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
Sun 8 Legs 55m
Mon 9 Cardio 45m
Tue 10 Rest
Wed 11 Push 62m
Thu 12 Rest
Fri 13 Push 62m
Sat 14 Pull 58m

Sleep

Last night
7.6h duration
77 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 22%
Light 44%
REM 26%
Awake 8%
7-Day Trend
Hours
Quality Sun Mon Tue Wed Thu Fri Sat

Weight

30-day trend
Current
185 lbs
↓1.1 since yesterday
Total Lost
3.2 lbs
since 01/30
To Goal
5 lbs left
180 lbs target
Progress
39 %
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
2,260 kcal
Goal 2,200
Remaining -60
Status Over
Macros
186g Protein
180g goal
226g Carbs
220g goal
68g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
565 kcal
25% of daily
Lunch 12:15
791 kcal
35% of daily
Dinner 18:45
678 kcal
30% of daily
Snacks 15:00
226 kcal
10% of daily

Workouts

Today: Pull (Back/Biceps)
Today's Workout 58 min
Pull (Back/Biceps) 6 exercises 18,985 lbs volume VBT Tracked
Exercise Sets Reps Weight Avg Velocity
Deadlift 3 5 275 lbs 0.37 m/s 7.4%
Barbell Rows 4 8 155 lbs 0.50 m/s 10.7%
Lat Pulldowns 3 12 130 lbs —
Face Pulls 3 15 40 lbs —
Barbell Curls 3 12 65 lbs —
Hammer Curls 3 12 30 lbs —
Velocity Based Training Details

Deadlift

275 lbs
Best Velocity 0.62m/s
Avg Velocity 0.37m/s
Velocity Loss 7.4%
Est. 1RM 561lbs
Set Avg Velocity W S1 S2 S3
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.62 0.96 496 769
W 2 0.61 0.95 488 756
W 3 0.59 0.91 472 732
1 1 0.40 0.62 374 580
1 2 0.39 0.60 365 566
1 3 0.38 0.59 356 552
1 4 0.37 0.57 346 536
1 5 0.36 0.56 337 522
2 1 0.39 0.60 365 566
2 2 0.38 0.59 356 552
2 3 0.37 0.57 346 536
2 4 0.36 0.56 337 522
2 5 0.34 0.53 318 493
3 1 0.38 0.59 356 552
3 2 0.36 0.56 337 522
3 3 0.35 0.54 327 507
3 4 0.34 0.53 318 493
3 5 0.33 0.51 309 479

Barbell Rows

155 lbs
Best Velocity 0.74m/s
Avg Velocity 0.50m/s
Velocity Loss 10.7%
Est. 1RM 271lbs
Set Avg Velocity W S1 S2 S3 S4
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.74 1.26 262 445
W 2 0.72 1.22 255 434
W 3 0.71 1.21 251 427
W 4 0.69 1.17 244 415
1 1 0.59 1.00 249 423
1 2 0.57 0.97 240 408
1 3 0.55 0.94 232 394
1 4 0.53 0.90 224 381
1 5 0.52 0.88 219 372
1 6 0.50 0.85 211 359
1 7 0.48 0.82 202 343
1 8 0.46 0.78 194 330
2 1 0.57 0.97 240 408
2 2 0.55 0.94 232 394
2 3 0.53 0.90 224 381
2 4 0.52 0.88 219 372
2 5 0.50 0.85 211 359
2 6 0.48 0.82 202 343
2 7 0.46 0.78 194 330
2 8 0.45 0.77 190 323
3 1 0.55 0.94 232 394
3 2 0.53 0.90 224 381
3 3 0.51 0.87 215 366
3 4 0.50 0.85 211 359
3 5 0.48 0.82 202 343
3 6 0.46 0.78 194 330
3 7 0.45 0.77 190 323
3 8 0.43 0.73 181 308
4 1 0.52 0.88 219 372
4 2 0.51 0.87 215 366
4 3 0.49 0.83 207 352
4 4 0.48 0.82 202 343
4 5 0.46 0.78 194 330
4 6 0.45 0.77 190 323
4 7 0.43 0.73 181 308
4 8 0.41 0.70 173 294
Weekly Stats
Workouts 5/7
Total Volume 102,495lbs
Total Time 282min
Velocity Trend
Weekly Schedule
Sun Legs 55m 0.38
Mon Cardio & Core 45m
Tue Rest
Wed Push 62m 0.43
Thu Rest
Fri Push 62m 0.43
Sat Pull 58m 0.37
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
SunMonTueWedThuFriSat
7-day average 6.9glasses

Steps

Daily activity
9,400 steps
Goal: 10,000 600 to go
4.5mi Distance
6 Floors
63min 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
Sun Mon Tue Wed Thu Fri Sat
7-day avg 8,900

Mood & Energy

Daily check-in
Today's Ratings
Mood 😄
6/10
Energy
7/10
Stress
4/10
Note

"Great energy all day"

14-Day Trends
Mood avg 6.4
Energy avg 7.0
Stress avg 4.1
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