Good evening, Ryan

Here's your fitness summary for Wed, 02/18

94 score
↑14 vs prev day
Calories 102%
2,250 kcal
Goal: 2,200
Sleep 89%
7.1 hrs
Goal: 8
Steps 93%
9,300
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
Thu 12 Rest
Fri 13 Push 62m
Sat 14 Pull 58m
Sun 15 Legs 55m
Mon 16 Cardio 45m
Tue 17 Rest
Wed 18 Push 62m

Sleep

Last night
7.1h duration
71 quality
Bedtime 23:15
Wake 06:45
Sleep Phases
Deep 20%
Light 46%
REM 24%
Awake 10%
7-Day Trend
Hours
Quality Thu Fri Sat Sun Mon Tue Wed

Weight

30-day trend
Current
184.2 lbs
↓1 since yesterday
Total Lost
4 lbs
since 01/30
To Goal
4.2 lbs left
180 lbs target
Progress
49 %
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 10.7%
Overhead Press 3 10 115 lbs 0.40 m/s 7.0%
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 0.69m/s
Avg Velocity 0.43m/s
Velocity Loss 10.7%
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 0.69 1.14 330 545
W 2 0.67 1.11 320 528
W 3 0.66 1.09 316 521
W 4 0.64 1.06 306 505
1 1 0.51 0.84 291 480
1 2 0.49 0.81 280 462
1 3 0.48 0.79 274 452
1 4 0.46 0.76 262 432
1 5 0.45 0.74 257 424
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 0.49 0.81 280 462
2 2 0.47 0.78 268 442
2 3 0.46 0.76 262 432
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 0.39 0.64 223 368
3 1 0.47 0.78 268 442
3 2 0.46 0.76 262 432
3 3 0.44 0.73 251 414
3 4 0.43 0.71 245 404
3 5 0.41 0.68 234 386
3 6 0.40 0.66 228 376
3 7 0.39 0.64 223 368
3 8 0.37 0.61 211 348
4 1 0.45 0.74 257 424
4 2 0.44 0.73 251 414
4 3 0.43 0.71 245 404
4 4 0.41 0.68 234 386
4 5 0.40 0.66 228 376
4 6 0.38 0.63 217 358
4 7 0.37 0.61 211 348
4 8 0.36 0.59 205 338

Overhead Press

115 lbs
Best Velocity 0.68m/s
Avg Velocity 0.40m/s
Velocity Loss 7.0%
Est. 1RM 211lbs
Set Avg Velocity W S1 S2 S3
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.68 1.09 191 306
W 2 0.66 1.06 186 298
W 3 0.65 1.04 183 293
W 4 0.63 1.01 177 283
W 5 0.62 0.99 174 278
1 1 0.48 0.77 155 248
1 2 0.46 0.74 149 238
1 3 0.45 0.72 146 234
1 4 0.43 0.69 139 222
1 5 0.42 0.67 136 218
1 6 0.40 0.64 129 206
1 7 0.39 0.62 126 202
1 8 0.38 0.61 123 197
1 9 0.36 0.58 116 186
1 10 0.35 0.56 113 181
2 1 0.46 0.74 149 238
2 2 0.44 0.70 142 227
2 3 0.43 0.69 139 222
2 4 0.42 0.67 136 218
2 5 0.40 0.64 129 206
2 6 0.39 0.62 126 202
2 7 0.38 0.61 123 197
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 0.43 0.69 139 222
3 3 0.42 0.67 136 218
3 4 0.40 0.64 129 206
3 5 0.39 0.62 126 202
3 6 0.38 0.61 123 197
3 7 0.36 0.58 116 186
3 8 0.35 0.56 113 181
3 9 0.34 0.54 110 176
3 10 0.32 0.51 103 165
Weekly Stats
Workouts 5/7
Total Volume 102,495lbs
Total Time 282min
Velocity Trend
Weekly Schedule
Thu Rest
Fri Push 62m 0.43
Sat Pull 58m 0.37
Sun Legs 55m 0.38
Mon Cardio & Core 45m
Tue Rest
Wed 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
ThuFriSatSunMonTueWed
7-day average 6.7glasses

Steps

Daily activity
9,300 steps
Goal: 10,000 700 to go
4.4mi Distance
6 Floors
62min 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
Thu Fri Sat Sun Mon Tue Wed
7-day avg 8,957

Mood & Energy

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

"Motivated after seeing progress photos"

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