Fitness

Training, food, sleep and recovery, pulled from Hevy and a Fitbit Air.

Last sync Sep 16, 2026, data through Sep 15

Jun 23 to Jul 6, 2022

compared with Jun 9 to Jun 22

Overview

Averages for the 14 days ending Jul 6, 2022. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.

Calories eaten

-kcal/day

0 of 14 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

83kg

0 weigh-ins, last Jun 22

Workouts

9sessions

-1 vs previous

256 working sets, 140,687 lb

Sleep

0 nights tracked

HRV

-ms

Resting HR - bpm (-)

Steps

-/day

0 Active Zone Minutes/day

Nutrition

Faded columns are days where the food log looks incomplete (fewer than 3 meals or under 1,200 kcal).

Calories eaten vs burned

EatenBurned

Daily averages

0 fully logged days

Eaten- kcal0 days also worn

Burned- kcalsame days

Balance-

Fiber- g

Sugar- g

Sodium- mg

Water-0 days logged

First / last meal- / -avg

Protein- g · 0%

Carbs- g · 0%

Fat- g · 0%

Protein

avg - g

Carbs

avg - g

Fat

avg - g

What you ate

0 different foods

Food	Times	Days	kcal	Protein

Changes vs previous period

logged 2+ times

Started eating

Nothing notable.

Stopped eating

Nothing notable.

Body

Weigh-ins over the last 90 days. Weigh in more often for a usable trend.

Weight

last 83 kg on Jun 22

Weigh-ins

last 12 months

Jun 22, 202283.00 kg+1.90
May 1, 202281.10 kg+2.10
Apr 1, 202279.00 kg+4.00
Feb 5, 202275.00 kg

Training

Hevy workouts. Volume is weight x reps on working sets, in pounds. Heart rate comes from the Air during the session.

Workouts

9 sessions, 256 working sets (-64 vs previous), 140,687 lb (-50,879)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
Wed, Jul 6	Arms	70 min	9	29	8,732 lb	-	-
Tue, Jul 5	Lower 1	88 min	7	26	35,441 lb	-	-
Mon, Jul 4	Upper 1	78 min	9	35	11,014 lb	-	-
Fri, Jul 1	Frank Zane - Pull (Back - Biceps - Forearms)	77 min	10	32	18,234 lb	-	-
Thu, Jun 30	Frank Zane - Push (Chest - Shoulders - Triceps)	50 min	7	23	11,314 lb	-	-
Tue, Jun 28	Frank Zane - Pull (Back - Biceps - Forearms)	87 min	9	30	15,975 lb	-	-
Mon, Jun 27	Frank Zane - Push (Chest - Shoulders - Triceps)	80 min	9	32	18,129 lb	-	-
Fri, Jun 24	with the boys	79 min	4	14	8,488 lb	-	-
Thu, Jun 23	Frank Zane - Push (Chest - Shoulders - Triceps)	100 min	10	35	13,359 lb	-	-

Working sets per muscle

This periodprevious 14 days

chest

59 / 51

shoulders

41 / 44

triceps

35 / 36

biceps

29 / 36

forearms

18 / 23

upper back

14 / 20

lats

13 / 15

abdominals

12 / 18

glutes

11 / 23

hamstrings

8 / 6

quadriceps

7 / 39

traps

6 / 0

calves

3 / 9

Sessions per week

last 26 weeks

Volume per week

last 26 weeks, lb

Lift progress

best estimated 1-rep max per session (Epley), last 12 months, your 8 most trained lifts

Bench Press (Barbell)

142lb e1RM+56 lb

Last 121 lb x 5 on Jul 4. Best 138 lb x 3.

Incline Bench Press (Dumbbell)

56lb e1RM+14 lb

Last 40 lb x 12 on Jun 27. Best 49 lb x 10.

Shoulder Press (Dumbbell)

56lb e1RM+25 lb

Last 40 lb x 12 on Jul 6. Best 49 lb x 8.

Deadlift (Barbell)

200lb e1RM+123 lb

Last 176 lb x 4 on Jul 5. Best 176 lb x 5.

Lateral Raise (Dumbbell)

28lb e1RM+12 lb

Last 20 lb x 12 on Jul 6. Best 20 lb x 12.

Triceps Rope Pushdown

73lb e1RM-4 lb

Last 55 lb x 10 on Jun 30. Best 88 lb x 12.

Concentration Curl

31lb e1RM+6 lb

Last 22 lb x 12 on Jul 6. Best 22 lb x 12.

Rack Pull

247lb e1RM+185 lb

Last 176 lb x 12 on Jul 1. Best 176 lb x 12.

Sleep and recovery

Each night is shown on the date you woke up. HRV and resting heart rate are measured during that night.

Time asleep

avg -, 0 nights

Sleep window

bedtime to wake time

HRV

avg - ms

Resting heart rate

avg - bpm

Deep sleep

avg - min

REM sleep

avg - min

Breathing rate

avg - br/min

Skin temperature vs baseline

avg - °C

Activity

Faded columns are days the Air was worn less than 16 hours.

Steps

avg -

Active Zone Minutes

avg 0

Sedentary time

avg -

Weekday patterns

Last 8 weeks (May 12 to Jul 6). The last three columns look at the night and morning after each day, so a heavy Friday shows up in Friday's row.

Day	Sessions	Sets/session	Volume/session	kcal eaten	Steps	Sleep after	HRV next morning	Resting HR next
Mon	7	33	12,922 lb	-	-	-	-	-
Tue	8	29.9	18,869 lb	-	-	-	-	-
Wed	6	26.7	31,274 lb	-	-	-	-	-
Thu	8	33.1	12,612 lb	-	-	-	-	-
Fri	6	28.2	15,839 lb	-	-	-	-	-
Sat	1	8	0 lb	-	-	-	-	-
Sun	0	-	-	-	-	-	-	-

Shading runs from the lowest to the highest value in each column.

Data coverage

What was actually recorded each day. Gaps here explain gaps in the charts above.

Food logged 0/14

Food complete 0/14

Air worn 16h+ 0/14

Sleep tracked 0/14

Weigh-in 0/14

Workout 9/14

Water logged 0/14

Food logged on 0 of 14 days, sleep tracked on 0, Air worn a full day on 0.

Daily log

Every number behind the charts, newest first.

Date	kcal	Protein	Carbs	Fat	Fiber	Water	Weight	Workout	Sets	Volume	Steps	Burned	Asleep	Deep	REM	HRV	RHR	Worn
Wed, Jul 6	-	-	-	-	-	-	-	Arms	29	8,732 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jul 5	-	-	-	-	-	-	-	Lower 1	26	35,441 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jul 4	-	-	-	-	-	-	-	Upper 1	35	11,014 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jul 3	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jul 2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jul 1	-	-	-	-	-	-	-	Frank Zane - Pull (Back - Biceps - Forearms)	32	18,234 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jun 30	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	23	11,314 lb	-	-	-	-	-	-	-	0h 00m
Wed, Jun 29	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Tue, Jun 28	-	-	-	-	-	-	-	Frank Zane - Pull (Back - Biceps - Forearms)	30	15,975 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jun 27	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	32	18,129 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jun 26	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jun 25	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Fri, Jun 24	-	-	-	-	-	-	-	with the boys	14	8,488 lb	-	-	-	-	-	-	-	0h 00m
Thu, Jun 23	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	35	13,359 lb	-	-	-	-	-	-	-	0h 00m