Good evening, Ryan

Here's your fitness summary for Mon, 02/23

98 score
↑3 vs prev day
Calories 109%
2,400 kcal
Goal: 2,200
Sleep 102%
8.2 hrs
Goal: 8
Steps 105%
10,500
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
Tue 17 Rest
Wed 18 Push 62m
Thu 19 Rest
Fri 20 Push 62m
Sat 21 Pull 58m
Sun 22 Legs 55m
Mon 23 Cardio 45m

Sleep

Last night
8.2h duration
86 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 26%
Light 41%
REM 27%
Awake 6%
7-Day Trend
Hours
Quality Tue Wed Thu Fri Sat Sun Mon

Weight

30-day trend
Current
184.3 lbs
↑0.4 since yesterday
Total Lost
3.9 lbs
since 01/30
To Goal
4.3 lbs left
180 lbs target
Progress
48 %
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
2,400 kcal
Goal 2,200
Remaining -200
Status Over
Macros
198g Protein
180g goal
240g Carbs
220g goal
72g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
600 kcal
25% of daily
Lunch 12:15
840 kcal
35% of daily
Dinner 18:45
720 kcal
30% of daily
Snacks 15:00
240 kcal
10% of daily

Workouts

Today: Cardio & Core
Today's Workout 45 min
Cardio & Core 5 exercises 4,650 lbs volume
Exercise Sets Reps Weight
Treadmill Run 1 1 BW
Plank Hold (60s) 3 1 BW
Cable Crunches 3 15 70 lbs
Russian Twists 3 20 25 lbs
Hanging Leg Raises 3 12 BW
Weekly Stats
Workouts 5/7
Total Volume 102,495lbs
Total Time 282min
Velocity Trend
Weekly Schedule
Tue Rest
Wed Push 62m 0.43
Thu Rest
Fri Push 62m 0.43
Sat Pull 58m 0.37
Sun Legs 55m 0.39
Mon Cardio & Core 45m
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
TueWedThuFriSatSunMon
7-day average 7.1glasses

Steps

Daily activity
10,500 steps
Goal: 10,000 Reached!
5mi Distance
7 Floors
70min 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
Tue Wed Thu Fri Sat Sun Mon
7-day avg 9,257

Mood & Energy

Daily check-in
Today's Ratings
Mood 🤩
7/10
Energy
8/10
Stress
3/10
Note

"Tired but satisfied after gym"

14-Day Trends
Mood avg 6.4
Energy avg 7.1
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
SMTWTFS
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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