Good evening, Ryan

Here's your fitness summary for Fri, 02/27

98 score
↑29 vs prev day
Calories 109%
2,390 kcal
Goal: 2,200
Sleep 101%
8.1 hrs
Goal: 8
Steps 106%
10,600
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 21 Pull 58m
Sun 22 Legs 55m
Mon 23 Cardio 45m
Tue 24 Rest
Wed 25 Push 62m
Thu 26 Rest
Fri 27 Push 62m

Sleep

Last night
8.1h duration
88 quality
Bedtime 22:30
Wake 06:30
Sleep Phases
Deep 27%
Light 40%
REM 28%
Awake 5%
7-Day Trend
Hours
Quality Sat Sun Mon Tue Wed Thu Fri

Weight

30-day trend
Current
183.5 lbs
↑0.4 since yesterday
Total Lost
4.7 lbs
since 01/30
To Goal
3.5 lbs left
180 lbs target
Progress
57 %
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
2,390 kcal
Goal 2,200
Remaining -190
Status Over
Macros
197g Protein
180g goal
239g Carbs
220g goal
72g Fat
73g goal
Meal Log 4 meals
Breakfast 07:30
598 kcal
25% of daily
Lunch 12:15
837 kcal
35% of daily
Dinner 18:45
717 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 10.6%
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 10.6%
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 0.68 1.12 325 536
W 3 0.66 1.09 316 521
W 4 0.65 1.07 311 513
1 1 0.51 0.84 291 480
1 2 0.50 0.83 285 470
1 3 0.48 0.79 274 452
1 4 0.47 0.78 268 442
1 5 0.45 0.74 257 424
1 6 0.44 0.73 251 414
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 0.44 0.73 251 414
2 6 0.42 0.69 240 396
2 7 0.41 0.68 234 386
2 8 0.39 0.64 223 368
3 1 0.48 0.79 274 452
3 2 0.46 0.76 262 432
3 3 0.45 0.74 257 424
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 0.38 0.63 217 358
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 0.42 0.69 240 396
4 5 0.40 0.66 228 376
4 6 0.39 0.64 223 368
4 7 0.38 0.63 217 358
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 0.67 1.07 188 301
W 3 0.65 1.04 183 293
W 4 0.64 1.02 180 288
W 5 0.62 0.99 174 278
1 1 0.48 0.77 155 248
1 2 0.47 0.75 152 243
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 0.37 0.59 120 192
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 0.44 0.70 142 227
2 4 0.42 0.67 136 218
2 5 0.41 0.66 133 213
2 6 0.40 0.64 129 206
2 7 0.38 0.61 123 197
2 8 0.37 0.59 120 192
2 9 0.35 0.56 113 181
2 10 0.34 0.54 110 176
3 1 0.45 0.72 146 234
3 2 0.43 0.69 139 222
3 3 0.42 0.67 136 218
3 4 0.41 0.66 133 213
3 5 0.39 0.62 126 202
3 6 0.38 0.61 123 197
3 7 0.37 0.59 120 192
3 8 0.35 0.56 113 181
3 9 0.34 0.54 110 176
3 10 0.33 0.53 107 171
Weekly Stats
Workouts 5/7
Total Volume 102,495lbs
Total Time 282min
Velocity Trend
Weekly Schedule
Sat Pull 58m 0.37
Sun Legs 55m 0.39
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 6.9glasses

Steps

Daily activity
10,600 steps
Goal: 10,000 Reached!
5mi Distance
7 Floors
71min 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 9,029

Mood & Energy

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

"Feeling grateful, great week overall"

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