Good evening, Ryan

Here's your fitness summary for Sat, 02/21

90 score
↓8 vs prev day
Calories 102%
2,240 kcal
Goal: 2,200
Sleep 84%
6.7 hrs
Goal: 8
Steps 90%
9,000
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
Sun 15 Legs 55m
Mon 16 Cardio 45m
Tue 17 Rest
Wed 18 Push 62m
Thu 19 Rest
Fri 20 Push 62m
Sat 21 Pull 58m

Sleep

Last night
6.7h duration
63 quality
Bedtime 23:15
Wake 06:45
Sleep Phases
Deep 17%
Light 49%
REM 22%
Awake 12%
7-Day Trend
Hours
Quality Sun Mon Tue Wed Thu Fri Sat

Weight

30-day trend
Current
184.7 lbs
↑0.6 since yesterday
Total Lost
3.5 lbs
since 01/30
To Goal
4.7 lbs left
180 lbs target
Progress
43 %
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
2,240 kcal
Goal 2,200
Remaining -40
Status Over
Macros
185g Protein
180g goal
224g Carbs
220g goal
67g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
560 kcal
25% of daily
Lunch 12:15
784 kcal
35% of daily
Dinner 18:45
672 kcal
30% of daily
Snacks 15:00
224 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 0.35 0.54 327 507
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 0.51 0.87 215 366
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 0.54 0.92 228 388
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
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
SunMonTueWedThuFriSat
7-day average 6.9glasses

Steps

Daily activity
9,000 steps
Goal: 10,000 1,000 to go
4.3mi Distance
6 Floors
60min 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 9,043

Mood & Energy

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

"Took a long walk in the park"

14-Day Trends
Mood avg 6.3
Energy avg 6.9
Stress avg 4.2
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