Good evening, Ryan

Here's your fitness summary for Sun, 02/22

95 score
↑5 vs prev day
Calories 106%
2,340 kcal
Goal: 2,200
Sleep 94%
7.5 hrs
Goal: 8
Steps 97%
9,700
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
Mon 16 Cardio 45m
Tue 17 Rest
Wed 18 Push 62m
Thu 19 Rest
Fri 20 Push 62m
Sat 21 Pull 58m
Sun 22 Legs 55m

Sleep

Last night
7.5h duration
76 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 22%
Light 45%
REM 25%
Awake 8%
7-Day Trend
Hours
Quality Mon Tue Wed Thu Fri Sat Sun

Weight

30-day trend
Current
183.9 lbs
↓0.8 since yesterday
Total Lost
4.3 lbs
since 01/30
To Goal
3.9 lbs left
180 lbs target
Progress
52 %
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
2,340 kcal
Goal 2,200
Remaining -140
Status Over
Macros
193g Protein
180g goal
234g Carbs
220g goal
70g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
585 kcal
25% of daily
Lunch 12:15
819 kcal
35% of daily
Dinner 18:45
702 kcal
30% of daily
Snacks 15:00
234 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 0.39 m/s 10.7%
Romanian Deadlift 3 10 185 lbs 0.36 m/s 6.8%
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 0.66m/s
Avg Velocity 0.39m/s
Velocity Loss 10.7%
Est. 1RM 405lbs
Set Avg Velocity W S1 S2 S3 S4
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.66 1.06 410 656
W 2 0.64 1.02 397 635
W 3 0.63 1.01 391 626
W 4 0.61 0.98 379 606
1 1 0.46 0.74 338 541
1 2 0.44 0.70 323 517
1 3 0.43 0.69 316 506
1 4 0.42 0.67 309 494
1 5 0.40 0.64 294 470
1 6 0.39 0.62 287 459
1 7 0.38 0.61 279 446
1 8 0.36 0.58 265 424
2 1 0.44 0.70 323 517
2 2 0.43 0.69 316 506
2 3 0.41 0.66 301 482
2 4 0.40 0.64 294 470
2 5 0.39 0.62 287 459
2 6 0.38 0.61 279 446
2 7 0.36 0.58 265 424
2 8 0.35 0.56 257 411
3 1 0.43 0.69 316 506
3 2 0.41 0.66 301 482
3 3 0.40 0.64 294 470
3 4 0.39 0.62 287 459
3 5 0.37 0.59 272 435
3 6 0.36 0.58 265 424
3 7 0.35 0.56 257 411
3 8 0.34 0.54 250 400
4 1 0.41 0.66 301 482
4 2 0.40 0.64 294 470
4 3 0.38 0.61 279 446
4 4 0.37 0.59 272 435
4 5 0.36 0.58 265 424
4 6 0.35 0.56 257 411
4 7 0.34 0.54 250 400
4 8 0.32 0.51 235 376

Romanian Deadlift

185 lbs
Best Velocity 0.61m/s
Avg Velocity 0.36m/s
Velocity Loss 6.8%
Est. 1RM 330lbs
Set Avg Velocity W S1 S2 S3
Rep-by-rep data
Set Rep Mean Vel Peak Vel Mean Power Peak Power
W 1 0.61 0.95 300 465
W 2 0.59 0.91 290 450
W 3 0.58 0.90 285 442
W 4 0.56 0.87 276 428
W 5 0.55 0.85 271 420
1 1 0.43 0.67 253 392
1 2 0.41 0.64 241 374
1 3 0.40 0.62 235 364
1 4 0.39 0.60 229 355
1 5 0.38 0.59 223 346
1 6 0.36 0.56 211 327
1 7 0.35 0.54 206 319
1 8 0.34 0.53 200 310
1 9 0.32 0.50 188 291
1 10 0.31 0.48 182 282
2 1 0.41 0.64 241 374
2 2 0.40 0.62 235 364
2 3 0.39 0.60 229 355
2 4 0.37 0.57 217 336
2 5 0.36 0.56 211 327
2 6 0.35 0.54 206 319
2 7 0.34 0.53 200 310
2 8 0.33 0.51 194 301
2 9 0.31 0.48 182 282
2 10 0.30 0.47 176 273
3 1 0.40 0.62 235 364
3 2 0.39 0.60 229 355
3 3 0.37 0.57 217 336
3 4 0.36 0.56 211 327
3 5 0.35 0.54 206 319
3 6 0.34 0.53 200 310
3 7 0.33 0.51 194 301
3 8 0.31 0.48 182 282
3 9 0.30 0.47 176 273
3 10 0.29 0.45 170 264
Weekly Stats
Workouts 5/7
Total Volume 102,495lbs
Total Time 282min
Velocity Trend
Weekly Schedule
Mon Cardio & Core 45m
Tue Rest
Wed Push 62m 0.43
Thu Rest
Fri Push 62m 0.43
Sat Pull 58m 0.37
Sun Legs 55m 0.39
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
MonTueWedThuFriSatSun
7-day average 7.0glasses

Steps

Daily activity
9,700 steps
Goal: 10,000 300 to go
4.6mi Distance
6 Floors
65min 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
Mon Tue Wed Thu Fri Sat Sun
7-day avg 9,171

Mood & Energy

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

"Feeling lean, clothes fitting better"

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