Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 30 days ending Sep 4, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,382kcal/day
18 of 30 days fully logged, target 2,503 kcal
Protein
122g/day
1.4 g per kg bodyweight, target 159 g
Calories burned
2,891kcal/day
24 full days worn
Weight
84.4kg
-0.4 kg since Feb 17
4 weigh-ins, last Sep 1
Workouts
13sessions
+9 vs previous
174 working sets, 104,042 lb
Sleep
7h 28m
24 nights tracked
HRV
93ms
Resting HR 60.8 bpm (-)
Steps
5,464/day
17 Active Zone Minutes/day
Diet plan
Coach protocol (August 2026), by the coach, since Aug 14, 2026. Targets are daily and only count fully logged days; 22 of the 30 days in this range fall under a plan.
Calories-121 kcal
2,382/ 2,503 kcal
8 of 18 days on target (within 10%)
Protein-37 g
122/ 159 g
4 of 18 days on target (at least 90%)
Carbs-48 g
259/ 307 g
3 of 18 days on target (within 10%)
Fat+20 g
88/ 67 g
5 of 18 days on target (at most 110%)
Water
4.2 L/day
0 of 3 logged days
Cardio
30 min/day
4 of 22 days
Free meals
1/week
not tracked
Salad
150 g twice a day
not tracked
Meals, swaps and rules
Breakfast
356 kcal, P 23 C 28 F 17
Option 1
- 1 slice Sliced sandwich bread
- 60 g Banana
- 3 Eggs
Option 2
- 170 g Plain yogurt
- 30 g Whey protein
- 20 g Oats
- 60 g Banana
Lunch
801 kcal, P 56 C 99 F 17
Option 1
- 300 g Cooked white rice, or 220 g rice + 120 g beans
- 30 g Farofa (toasted cassava flour)
- 150 g Chicken breast, or 110 g lean beef stewed in tomato sauce
- 8 g Olive oil, or 12 g 70% chocolate, or 10 g 90% chocolate
- 150 g Three-colour salad, or as much as wanted, minimum 150 g
Afternoon snack
545 kcal, P 24 C 81 F 16
Option 1
- 4 slices Sliced sandwich bread
- 120 g Banana
- 2 Eggs
Option 2
- 170 g Plain yogurt
- 30 g Whey protein
- 60 g Oats
- 120 g Banana
Option 3
A meal cooked by his girlfriend, tracked in a calorie app (MyFitnessPal suggested), at most 540 kcal.
Dinner
801 kcal, P 56 C 99 F 17
Option 1
- 300 g Cooked white rice, or 220 g rice + 120 g beans
- 30 g Farofa (toasted cassava flour)
- 150 g Chicken breast, or 110 g lean beef stewed in tomato sauce
- 8 g Olive oil, or 12 g 70% chocolate, or 10 g 90% chocolate
- 150 g Three-colour salad, or as much as wanted, minimum 150 g
Option 2
- 2 buns Hamburger buns
- 150 g Lean beef, or 200 g chicken (burger or ground)
- 30 g Mozzarella
- 30 g Requeijão (cream cheese spread)
- Salad, or as much as wanted
Option 3
- 150 g Tapioca starch (goma)
- 2 Eggs
- 150 g Chicken, or 110 g lean beef
- 30 g Mozzarella
- 30 g Requeijão (cream cheese spread)
- Salad, or as much as wanted
Rules
- Do not use oil to cook food; the listed olive oil is weighed and eaten as part of the meal.
- Weigh food cooked.
- Drink at least 4.2 litres of water per day.
- Eat at least 150 g of three-colour salad at lunch and at dinner (e.g. broccoli, carrot, beetroot).
- Do 30 minutes of moderate cardio per day (e.g. treadmill at 6 km/h).
- One free meal per week, preferably after a leg or back workout.
Supplements (optional)
- Creatine, 5 g. Every day; after the workout on training days.
- Caffeine, ~210 mg, or 3 cups of strong filtered coffee (~300 ml). Pre-workout, only on days he trains before 17:00.
- Multivitamin, 2 capsules. After breakfast. Required on days without salad at lunch and dinner.
- Beta-alanine, 6 g. Every day; before the workout on training days.
Swaps
1 slice sandwich bread
- 18 g oats
- 15 g granola
- 30 g tapioca starch
- ½ French roll
4 slices sandwich bread
- 70 g oats
- 60 g granola
- 116 g tapioca starch
- 2 French rolls
20 g oats
- 15 g granola
- 20 g Mucilon
- 22 g oat bran
60 g oats
- 50 g granola
- 60 g Mucilon
- 64 g oat bran
300 g cooked rice
- 220 g rice + 300 g mashed potatoes
- 285 g pasta
- 720 g potatoes
- 306 g cassava
- 330 g couscous
- 490 g sweet potato
30 g farofa / cassava flour
- 180 ml 100% grape juice
- 235 ml 100% orange juice
- +100 g rice or pasta
- 15 g farofa + 50 g rice or pasta
- 15 g farofa + 90 ml 100% grape juice
2 hamburger buns
- 4 slices sandwich bread
- 2 French rolls
- 2 Rap10 tortilla wraps
2 eggs
- 100 g shredded chicken
- 22 g whey + 10 g peanut butter
- 60 g white cheese (minas, meia cura) or 50 g mozzarella
- 45 g chicken + 35 g requeijão
- 1 egg + 30 g requeijão
- 35 g whey
3 eggs
- 145 g shredded chicken or 122 g tuna
- 30 g whey + 20 g peanut butter
- 90 g white cheese or 70 g mozzarella
- 120 g chicken + 16 g requeijão
- 2 eggs + 30 g requeijão
- 55 g whey
170 g plain yogurt
- 250 ml skim milk
- 240 ml zero-sugar flavoured yogurt
- 220 ml semi-skimmed milk
150 g chicken breast
- 110 g lean beef (patinho, acém, coxão duro or filet mignon)
- 230 g grilled tilapia
- 110 g lean pork (tenderloin or loin)
- 3 eggs
60 g banana
- 120 g pineapple
- 195 g strawberries
- 115 g kiwi
- 145 g papaya
- 180 g acerola or 180 g watermelon
- 200 g melon
- 110 g pear or 110 g grapes
- 105 g apple
- 130 g orange
- 115 g mango
120 g banana
- 235 g pineapple
- 395 g strawberries
- 230 g kiwi
- 295 g papaya
- 355 g acerola or 355 g watermelon
- 405 g melon
- 225 g pear or 225 g grapes
- 210 g apple
- 255 g orange
- 230 g mango
The meal macro table in the protocol matches option 1 of each meal. Arthur's own English summary (docs/Diet Plan.pdf) follows breakfast option 1, snack option 2, and lunch and dinner option 1 with the 30 g farofa swapped for +100 g rice (so 400 g rice, 960 g potatoes or 380 g pasta per meal). That summary has transcription errors in its substitution tables; the coach's protocol is authoritative. Source: docs/Arthur Duarte - PROTOCOLO ALIMENTAR.pdf.
Nutrition
Faded columns are days where the food log looks incomplete (fewer than 3 meals or under 1,200 kcal). The dashed line is the diet plan target.
Calories eaten vs burned
EatenBurnedTarget
Daily averages
18 fully logged days
Eaten2,382 kcal18 days also worn
Burned2,847 kcalsame days
Balance-465 kcaldeficit
Fiber14.7 g
Sugar44 g
Sodium2,086 mg
Water2,920 ml3 days logged
First / last meal10:41 / 20:14avg
Protein122 g · 21%
Carbs259 g · 45%
Fat88 g · 34%
Protein
avg 122 g, target 159 g
Carbs
avg 259 g, target 307 g
Fat
avg 88 g, target 67 g
What you ate
91 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 22 | 19 | 4,225 | 359 g |
| Lean Ground BeefWalmart | 12 | 10 | 3,220 | 333 g |
| Instant White RiceGreat Value | 11 | 10 | 3,133 | 63 g |
| Banana Oats Muffin | 7 | 5 | 2,016 | 37 g |
| Banana | 16 | 12 | 1,644 | 20 g |
| 100% Wheat BreadDempster's | 10 | 10 | 1,530 | 51 g |
| Corona ExtraCorona | 5 | 3 | 1,480 | 0 g |
| Granola Bar | 5 | 4 | 1,463 | 36 g |
| Long Grain White RiceSunRice | 3 | 2 | 1,389 | 29 g |
| Pork ChopsMaple Leaf | 4 | 4 | 1,282 | 201 g |
| 6" Chicken TeriyakiSubway | 2 | 2 | 1,140 | 78 g |
| Chicken ThighsWalmart Inc | 5 | 5 | 1,009 | 159 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 9 | 8 | 906 | 11 g |
| Ground Beef PattiesKirkland Signature | 1 | 1 | 880 | 48 g |
| Crispy Garlic NaanTandoori | 3 | 3 | 780 | 24 g |
| Tortilla Wraps | 3 | 3 | 736 | 20 g |
| Quick OatsGreat Value | 5 | 5 | 705 | 24 g |
| BLT Chicken BurgerA&W Restaurant | 1 | 1 | 700 | 27 g |
| Neapolitan Pizza DoughHoly napoli | 1 | 1 | 680 | 20 g |
| Smoky Barbecue Back RibsM&M Meat Shops | 1 | 1 | 636 | 53 g |
| Brown Bread | 2 | 2 | 592 | 23 g |
| Spare Ribs RoastedCrunchips | 1 | 1 | 550 | 5 g |
| Dominos Tandoori Hot - Classic Crust - Medium (Reduced Fat Mozzarella)Domino's Pizza | 1 | 1 | 516 | 33 g |
| Chicken Breast GrillsM&M Meat Shops | 3 | 3 | 510 | 45 g |
| 100% Whole Grain, 12 Grain BreadDempsters | 2 | 2 | 480 | 16 g |
| Pepperoni PizzaMikes | 1 | 1 | 480 | 20 g |
| Rice Noodles | 1 | 1 | 430 | 8 g |
| White Macadamia CookieSubway | 1 | 1 | 430 | 5 g |
| Garlic & Herb SauceHellmann's | 1 | 1 | 425 | 2 g |
| Yellow PotatoesWegmans | 1 | 1 | 372 | 10 g |
| Vanilla Greek YogurtOur Finest | 3 | 3 | 369 | 37 g |
| All DressedPringles | 3 | 3 | 364 | 3 g |
| Pasta, SpaghettiPrimo | 1 | 1 | 357 | 13 g |
| Ravioli | 1 | 1 | 344 | 11 g |
| Marble Cheddar CheeseGreat Value | 2 | 2 | 337 | 17 g |
| Hamburger BunsWonder | 2 | 2 | 320 | 11 g |
| Bistro Express Jasmine RiceUncle Ben's | 1 | 1 | 306 | 7 g |
| Mozzarella CheeseGreat Value | 3 | 3 | 303 | 27 g |
| Mozzarella Cheese (Whole Milk) | 1 | 1 | 300 | 22 g |
| Teriyaki Meatballs, Pork & BeefShirakiku | 1 | 1 | 300 | 22 g |
| White Wine, GlassLonghorn Steakhouse | 1 | 1 | 300 | 0 g |
| SpaghettiPrimo | 1 | 1 | 292 | 10 g |
| Chocolate Cake, with Chocolate IcingWalmart Inc | 1 | 1 | 280 | 2 g |
| Wine, Port 3oz GlassSeasons 52 | 1 | 1 | 280 | 0 g |
| Superfries Straight CutMcCain | 1 | 1 | 275 | 2 g |
| Basmati Rice | 1 | 1 | 274 | 6 g |
| Bavette SteaksM&S Food | 1 | 1 | 263 | 34 g |
| 2% Greek YogurtLiberte | 1 | 1 | 262 | 13 g |
| Beef BurgersGreat Value | 1 | 1 | 260 | 16 g |
| Original Smoked SausagesGreat Value | 1 | 1 | 250 | 12 g |
| Gold Standard 100% Whey ChocolateOptimum Nutrition | 2 | 2 | 244 | 48 g |
| FocacciaBüsch | 1 | 1 | 239 | 7 g |
| Picanha | 1 | 1 | 238 | 32 g |
| Natural Peanut Butter, Smooth | 1 | 1 | 216 | 10 g |
| Chicken Drumstick | 1 | 1 | 210 | 26 g |
| Chocolate Chip CookieKirkland Signature | 1 | 1 | 210 | 3 g |
| FriesA&W Restaurant | 1 | 1 | 204 | 3 g |
| Ready Rice Pouch OriginalUncle bens | 1 | 1 | 192 | 4 g |
| 85% Swiss Dark ChocolateOur Finest | 1 | 1 | 188 | 3 g |
| Low Sodium RoundsTostitos | 1 | 1 | 175 | 2 g |
| Sushi Tempura | 1 | 1 | 175 | 6 g |
| Apple | 2 | 2 | 174 | 1 g |
| BrowniesOriginal Two-Bite | 1 | 1 | 170 | 1 g |
| Boneless Chicken BreastM&M Meat Shops | 1 | 1 | 165 | 33 g |
| Ground Lean BeefKirkland Signature | 1 | 1 | 150 | 16 g |
| Jelly Beans | 1 | 1 | 150 | 0 g |
| Yogurt Vanilla Granola BarQuaker | 1 | 1 | 150 | 2 g |
| Beef | 1 | 1 | 134 | 15 g |
| Ground BeefKirkland Signature | 1 | 1 | 131 | 14 g |
| Gold Whey ProteinOptimum Nutrition | 1 | 1 | 126 | 24 g |
| Garli Aioli Sauce Style MayonnaiseHellmann's | 1 | 1 | 123 | 0 g |
| Original PopcornOrville Redenbacher's | 1 | 1 | 115 | 3 g |
| Vanilla Cone (Small)Dairy Queen | 1 | 1 | 115 | 4 g |
| BreadCountry Harvest | 1 | 1 | 110 | 5 g |
| Greek YogurtOur Finest | 1 | 1 | 107 | 17 g |
| 2% MilkSealtest | 1 | 1 | 104 | 7 g |
| Mild Cheddar CheeseGreat Value | 1 | 1 | 100 | 6 g |
| Vegetable EggrollsWegmans | 1 | 1 | 100 | 2 g |
| Aged Cheddar CheeseBalderson | 1 | 1 | 90 | 5 g |
| Shrimp (Cooked) | 1 | 1 | 90 | 18 g |
| Batata PalhaYoki | 1 | 1 | 84 | 1 g |
| Frozen StrawberriesGreat Value | 1 | 1 | 75 | 2 g |
| Real MayonnaiseHellmann's | 1 | 1 | 75 | 0 g |
| Brigadeiro | 1 | 1 | 68 | 1 g |
| Potatoes | 1 | 1 | 60 | 2 g |
| Brocoli | 2 | 2 | 48 | 4 g |
| Sliced StrawberriesIrresistibles | 1 | 1 | 48 | 1 g |
| Asparagus | 1 | 1 | 36 | 4 g |
| Avocado | 1 | 1 | 30 | 0 g |
| Lettuce | 1 | 1 | 16 | 1 g |
| Pizza SaucePrimo | 1 | 1 | 15 | 1 g |
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 84.4 kg on Sep 1
Weigh-ins
last 12 months
- Sep 1, 202684.35 kg+0.40
- Aug 28, 202683.95 kg+0.40
- Aug 16, 202683.55 kg-0.45
- Aug 11, 202684.00 kg-0.75
- Feb 17, 202684.75 kg+2.74
- Sep 15, 202582.01 kg
Training
Hevy workouts. Volume is weight x reps on working sets, in pounds. Heart rate comes from the Air during the session.
Workouts
13 sessions, 174 working sets (+103 vs previous), 104,042 lb (+53,674)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Thu, Sep 3 | Rest | Cardio | 38 min | 2 | 2 | - | 131 bpm | 157 bpm |
| Wed, Sep 2 | C | Lower | FALL 2026 | 72 min | 6 | 15 | 24,190 lb | 109 bpm | 137 bpm |
| Tue, Sep 1 | B | Back - Biceps - Shoulders | FALL 26 | 67 min | 7 | 13 | 8,050 lb | 112 bpm | 142 bpm |
| Mon, Aug 31 | A | Chest - Shoulders - Triceps | FALL 26 | 67 min | 8 | 16 | 8,800 lb | 96 bpm | 127 bpm |
| Wed, Aug 26 | B | Back - Biceps - Shoulders | FALL 26 | 60 min | 7 | 22 | 8,310 lb | 104 bpm | 134 bpm |
| Mon, Aug 24 | A | Chest - Shoulders - Triceps | FALL 26 | 53 min | 6 | 14 | 8,352 lb | 103 bpm | 130 bpm |
| Sat, Aug 22 | Afternoon workout 💪 | 30 min | 1 | 4 | - | 139 bpm | 169 bpm |
| Fri, Aug 21 | D | Upper | FALL 26 | 41 min | 5 | 10 | 3,400 lb | 113 bpm | 137 bpm |
| Thu, Aug 20 | B | 52 min | 4 | 13 | 12,930 lb | 115 bpm | 138 bpm |
| Tue, Aug 18 | B | Back - Biceps - Shoulders | FALL 26 | 71 min | 7 | 13 | 9,460 lb | 112 bpm | 156 bpm |
| Sun, Aug 16 | Morning workout ☀️ | 57 min | 5 | 14 | 7,440 lb | 112 bpm | 159 bpm |
| Wed, Aug 12 | SPR26 | Arms + Shoulders | 52 min | 7 | 21 | 9,770 lb | 109 bpm | 125 bpm |
| Fri, Aug 7 | Afternoon workout 💪 | 70 min | 6 | 17 | 3,340 lb | - | - |
Working sets per muscle
This periodprevious 30 days
shoulders
33 / 24
biceps
27 / 10
chest
17 / 14
lats
17 / 0
quadriceps
14 / 9
triceps
10 / 12
upper back
10 / 0
forearms
7 / 0
abdominals
7 / 0
glutes
5 / 0
calves
3 / 0
adductors
3 / 0
hamstrings
0 / 1
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
Lateral Raise (Dumbbell)
28lb e1RM-5 lb
Last 20 lb x 12 on Aug 12. Best 26 lb x 12.
Leg Extension (Machine)
253lb e1RM-13 lb
Last 190 lb x 10 on Sep 2. Best 190 lb x 12.
Bench Press (Barbell)
204lb e1RM+13 lb
Last 170 lb x 6 on Aug 31. Best 170 lb x 7.
Overhead Triceps Extension (Cable)
154lb e1RM+21 lb
Last 110 lb x 12 on Aug 12. Best 115 lb x 12.
Face Pull
93lb e1RM+5 lb
Last 70 lb x 10 on Jul 29. Best 70 lb x 12.
Preacher Curl (Barbell)
70lb e1RM+14 lb
Last 55 lb x 8 on Sep 1. Best 55 lb x 8.
Squat (Smith Machine)
132lb e1RM+9 lb
Last 110 lb x 6 on Sep 2. Best 130 lb x 8.
Bicep Curl (Barbell)
70lb e1RM+4 lb
Last 50 lb x 12 on Aug 16. Best 50 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 7h 28m, 24 nights
Sleep window
bedtime to wake time
HRV
avg 93 ms
Resting heart rate
avg 61 bpm
Deep sleep
avg 89 min
REM sleep
avg 87 min
Breathing rate
avg 13.7 br/min
Skin temperature vs baseline
avg 0.12 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 5,464
Active Zone Minutes
avg 17
Sedentary time
avg 9h 01m
Weekday patterns
Last 8 weeks (Jul 11 to Sep 4). 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 | 3 | 15.3 | 8,797 lb | 2,237 | 4,860 | 7h 13m | 98 ms | 61.7 bpm |
| Tue | 3 | 12 | 11,682 lb | 2,619 | 4,389 | 7h 23m | 101 ms | 59.8 bpm |
| Wed | 5 | 20.6 | 13,173 lb | 2,039 | 3,688 | 6h 57m | 114 ms | 59.8 bpm |
| Thu | 2 | 7.5 | 12,930 lb | 2,440 | 5,463 | 7h 15m | 93 ms | 60.3 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,361 | 6,280 | 8h 11m | 93 ms | 60.7 bpm |
| Sat | 1 | 4 | - | 2,810 | 8,307 | 8h 15m | 46 ms | 62 bpm |
| Sun | 1 | 14 | 7,440 lb | 2,167 | 5,585 | 7h 19m | 97 ms | 62 bpm |
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.
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
1
2
3
4
Food logged 20/30
Food complete 18/30
Air worn 16h+ 24/30
Sleep tracked 24/30
Weigh-in 4/30
Workout 13/30
Water logged 3/30
Food logged on 20 of 30 days, sleep tracked on 24, Air worn a full day on 24.
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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Fri, Sep 4 | 1,691 | 79 g | 219 g | 56 g | 8.5 g | - | - | - | - | - | 9,985 | 3,039 | 8h 49m | 96m | 87m | 62 | 63 | 18h 08m |
| Thu, Sep 3 | 2,756 | 101 g | 381 g | 97 g | 15.8 g | - | - | Rest | Cardio | 2 | - | 4,309 | 2,711 | 7h 15m | 74m | 82m | 111 | 61 | 20h 12m |
| Wed, Sep 2 | 2,022 | 121 g | 185 g | 90 g | 12.4 g | - | - | C | Lower | FALL 2026 | 15 | 24,190 lb | 4,694 | 2,796 | 7h 03m | 94m | 58m | 89 | 62 | 18h 20m |
| Tue, Sep 1 | 3,063 | 158 g | 382 g | 103 g | 19.2 g | - | 84.35 kg | B | Back - Biceps - Shoulders | FALL 26 | 13 | 8,050 lb | 5,311 | 2,904 | 7h 15m | 87m | 93m | 108 | 62 | 22h 26m |
| Mon, Aug 31 | 1,908 | 85 g | 180 g | 98 g | 14.3 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 16 | 8,800 lb | 8,354 | 3,159 | 6h 43m | 54m | 94m | 101 | 63 | 23h 15m |
| Sun, Aug 30 | - | - | - | - | - | - | - | - | - | - | 7,323 | 3,089 | 10h 19m | 113m | 80m | 45 | 63 | 23h 34m |
| Sat, Aug 29 | 3,307 | 145 g | 279 g | 158 g | 11.8 g | - | - | - | - | - | 7,607 | 3,139 | 9h 46m | 111m | 133m | 135 | 61 | 21h 54m |
| Fri, Aug 28 | 3,043 | 136 g | 385 g | 112 g | 20.7 g | - | 83.95 kg | - | - | - | 4,830 | 2,679 | 6h 16m | 89m | 61m | 114 | 61 | 23h 06m |
| Thu, Aug 27 | 1,818 | 96 g | 191 g | 76 g | 7.1 g | - | - | - | - | - | 5,656 | 2,773 | 6h 57m | 74m | 75m | 113 | 61 | 24h 00m |
| Wed, Aug 26 | 2,363 | 130 g | 272 g | 87 g | 10 g | - | - | B | Back - Biceps - Shoulders | FALL 26 | 22 | 8,310 lb | 4,266 | 3,012 | 7h 47m | 98m | 92m | 104 | 62 | 23h 31m |
| Tue, Aug 25 | 2,461 | 140 g | 268 g | 95 g | 22.8 g | - | - | - | - | - | 3,252 | 2,391 | 6h 45m | 98m | 79m | 90 | 63 | 24h 00m |
| Mon, Aug 24 | 2,353 | 153 g | 297 g | 58 g | 23.4 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 14 | 8,352 lb | 2,382 | 2,636 | 6h 48m | 74m | 70m | 84 | 64 | 19h 29m |
| Sun, Aug 23 | 2,167 | 113 g | 153 g | 117 g | 11 g | - | - | - | - | - | 4,812 | 2,634 | 5h 54m | 100m | 59m | 49 | 65 | 20h 27m |
| Sat, Aug 22 | 2,312 | 103 g | 232 g | 79 g | 12.6 g | - | - | Afternoon workout 💪 | 4 | - | 6,041 | 2,848 | 7h 08m | 69m | 75m | 55 | 65 | 23h 43m |
| Fri, Aug 21 | 2,348 | 106 g | 158 g | 113 g | 13.6 g | - | - | D | Upper | FALL 26 | 10 | 3,400 lb | 5,845 | 3,015 | 7h 00m | 96m | 101m | 48 | 62 | 23h 00m |
| Thu, Aug 20 | 2,746 | 144 g | 242 g | 56 g | 16.4 g | - | - | B | 13 | 12,930 lb | 6,854 | 3,374 | 5h 23m | 75m | 48m | 107 | 61 | 21h 51m |
| Wed, Aug 19 | 1,732 | 141 g | 205 g | 39 g | 16.3 g | - | - | - | - | - | 3,041 | 2,517 | 7h 27m | 104m | 78m | 101 | 61 | 24h 00m |
| Tue, Aug 18 | 2,332 | 137 g | 294 g | 69 g | 23.2 g | 1,828 ml | - | B | Back - Biceps - Shoulders | FALL 26 | 13 | 9,460 lb | 4,603 | 3,069 | 7h 39m | 80m | 99m | 95 | 60 | 23h 50m |
| Mon, Aug 17 | 2,449 | 101 g | 344 g | 76 g | 5.9 g | 3,750 ml | - | - | - | - | 3,845 | 2,542 | 8h 25m | 99m | 118m | 106 | 59 | 23h 27m |
| Sun, Aug 16 | - | - | - | - | - | 3,182 ml | 83.55 kg | Morning workout ☀️ | 14 | 7,440 lb | 4,619 | 2,840 | 8h 33m | 94m | 133m | 44 | 58 | 21h 20m |
| Sat, Aug 15 | - | - | - | - | - | - | - | - | - | - | 11,272 | 3,820 | 7h 39m | 91m | 111m | 89 | 56 | 21h 03m |
| Fri, Aug 14 | - | - | - | - | - | - | - | - | - | - | 4,460 | 2,699 | 6h 53m | 82m | 62m | 148 | 55 | 23h 47m |
| Thu, Aug 13 | - | - | - | - | - | - | - | - | - | - | 5,032 | 2,760 | 8h 11m | 89m | 109m | 123 | 56 | 20h 48m |
| Wed, Aug 12 | 1,676 | 104 g | 213 g | 51 g | 13.9 g | - | - | SPR26 | Arms + Shoulders | 21 | 9,770 lb | 2,749 | 2,945 | 7h 14m | 89m | 80m | 112 | 54 | 23h 40m |
| Tue, Aug 11 | 1,076 | 62 g | 81 g | 55 g | 3.8 g | - | 84.00 kg | - | - | - | 4,556 | 1,555 | - | - | - | - | - | 11h 15m |
| Mon, Aug 10 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sun, Aug 9 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Sat, Aug 8 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |
| Fri, Aug 7 | - | - | - | - | - | - | - | Afternoon workout 💪 | 17 | 3,340 lb | - | - | - | - | - | - | - | 0h 00m |
| Thu, Aug 6 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 0h 00m |