Good evening, Ryan

Here's your fitness summary for Fri, 02/20

98 score
↑21 vs prev day
Calories 108%
2,380 kcal
Goal: 2,200
Sleep 100%
8 hrs
Goal: 8
Steps 103%
10,300
Goal: 10,000
Water 100%
8 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
Sat 14 Pull 58m
Sun 15 Legs 55m
Mon 16 Cardio 45m
Tue 17 Rest
Wed 18 Push 62m
Thu 19 Rest
Fri 20 Push 62m

Sleep

Last night
8h duration
83 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 24%
Light 43%
REM 27%
Awake 6%
7-Day Trend
Hours
Quality Sat Sun Mon Tue Wed Thu Fri

Weight

30-day trend
Current
184.1 lbs
↓0.7 since yesterday
Total Lost
4.1 lbs
since 01/30
To Goal
4.1 lbs left
180 lbs target
Progress
50 %
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
2,380 kcal
Goal 2,200
Remaining -180
Status Over
Macros
196g Protein
180g goal
238g Carbs
220g goal
71g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
595 kcal
25% of daily
Lunch 12:15
833 kcal
35% of daily
Dinner 18:45
714 kcal
30% of daily
Snacks 15:00
238 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 10.4%
Overhead Press 3 10 115 lbs 0.40 m/s 7.5%
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 10.4%
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 0.42 0.69 240 396
1 8 0.40 0.66 228 376
2 1 0.49 0.81 280 462
2 2 0.48 0.79 274 452
2 3 0.46 0.76 262 432
2 4 0.45 0.74 257 424
2 5 0.43 0.71 245 404
2 6 0.42 0.69 240 396
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 0.42 0.69 240 396
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 0.46 0.76 262 432
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 0.39 0.64 223 368
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 7.5%
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 0.44 0.70 142 227
1 5 0.42 0.67 136 218
1 6 0.41 0.66 133 213
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 0.45 0.72 146 234
2 3 0.43 0.69 139 222
2 4 0.42 0.67 136 218
2 5 0.41 0.66 133 213
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 0.34 0.54 110 176
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
Sat Pull 58m 0.37
Sun Legs 55m 0.38
Mon Cardio & Core 45m
Tue Rest
Wed Push 62m 0.43
Thu Rest
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
8/ 8 glasses (64 oz) Goal reached!
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
SatSunMonTueWedThuFri
7-day average 7.0glasses

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
Sat Sun Mon Tue Wed Thu Fri
7-day avg 9,100

Mood & Energy

Daily check-in
Today's Ratings
Mood 🤩
7/10
Energy
8/10
Stress
4/10
Note

"Crushed leg day, legs are jelly"

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