Last sync Sep 16, 2026, data through Sep 15
Overview
Averages for the 30 days ending Sep 13, 2026. Food averages only use fully logged days, and activity averages only use days the Air was worn 16h or more.
Calories eaten
2,358kcal/day
27 of 30 days fully logged, target 2,503 kcal
Protein
124g/day
1.4 g per kg bodyweight, target 159 g
Calories burned
2,908kcal/day
+106 kcal vs previous
26 full days worn
Weight
86.1kg
+2.05 kg since Aug 11
4 weigh-ins, last Sep 13
Workouts
17sessions
+11 vs previous
199 working sets, 152,447 lb
Sleep
7h 27m
+1 min vs previous
27 nights tracked
HRV
90ms
-37 ms vs previous
Resting HR 61.6 bpm (+6.6)
Steps
5,606/day
+1,526 vs previous
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.
Calories-145 kcal
2,358/ 2,503 kcal
11 of 27 days on target (within 10%)
Protein-35 g
124/ 159 g
6 of 27 days on target (at least 90%)
Carbs-50 g
258/ 307 g
4 of 27 days on target (within 10%)
Fat+19 g
87/ 67 g
7 of 27 days on target (at most 110%)
Water
4.2 L/day
0 of 4 logged days
Cardio
30 min/day
5 of 30 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
27 fully logged days
Eaten2,387 kcal23 days also worn
Burned2,863 kcalsame days
Balance-476 kcaldeficit
Fiber14.2 g
Sugar40 g
Sodium1,878 mg
Water2,465 ml4 days logged
First / last meal10:24 / 20:37avg
Protein124 g · 21%
Carbs258 g · 45%
Fat87 g · 34%
Protein
avg 124 g, target 159 g
Carbs
avg 258 g, target 307 g
Fat
avg 87 g, target 67 g
What you ate
98 different foods
| Food | Times | Days | kcal | Protein |
|---|---|---|---|---|
| Egg | 31 | 25 | 5,915 | 503 g |
| Lean Ground BeefWalmart | 19 | 16 | 4,930 | 514 g |
| Instant White RiceGreat Value | 15 | 14 | 4,133 | 83 g |
| Banana Oats Muffin | 14 | 10 | 4,032 | 74 g |
| 100% Wheat BreadDempster's | 16 | 16 | 2,520 | 84 g |
| Banana | 25 | 18 | 2,432 | 30 g |
| Granola Bar | 8 | 7 | 2,208 | 55 g |
| Chicken ThighsWalmart Inc | 13 | 10 | 2,034 | 320 g |
| Corona ExtraCorona | 7 | 5 | 1,924 | 0 g |
| Pork ChopsMaple Leaf | 5 | 5 | 1,548 | 242 g |
| LasagnaGreat Value | 2 | 2 | 1,482 | 59 g |
| Quick OatsGreat Value | 9 | 9 | 1,455 | 49 g |
| 72% Cocoa Swiss Dark ChocolateOur Finest | 14 | 12 | 1,406 | 17 g |
| Long Grain White RiceSunRice | 3 | 2 | 1,389 | 29 g |
| Crispy Garlic NaanTandoori | 5 | 5 | 1,300 | 40 g |
| Bistro Express Jasmine RiceUncle Ben's | 5 | 4 | 1,225 | 26 g |
| Chicken Breast GrillsM&M Meat Shops | 5 | 5 | 1,020 | 90 g |
| Ground Beef PattiesKirkland Signature | 1 | 1 | 880 | 48 g |
| Chicken Shawarma Wrap (Regular)Osmows | 1 | 1 | 848 | 40 g |
| 6" Chicken TeriyakiSubway | 2 | 2 | 760 | 52 g |
| Tortilla Wraps | 3 | 3 | 736 | 20 g |
| BLT Chicken BurgerA&W Restaurant | 1 | 1 | 700 | 27 g |
| Neapolitan Pizza DoughHoly napoli | 1 | 1 | 680 | 20 g |
| Mozzarella CheeseGreat Value | 5 | 5 | 646 | 57 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 |
| SpaghettiPrimo | 1 | 1 | 547 | 19 g |
| 2% Greek YogurtLiberte | 3 | 2 | 531 | 27 g |
| Vanilla Greek YogurtOur Finest | 4 | 4 | 518 | 52 g |
| Dominos Tandoori Hot - Classic Crust - Medium (Reduced Fat Mozzarella)Domino's Pizza | 1 | 1 | 516 | 33 g |
| All Dressed (28g)Ruffles | 1 | 1 | 482 | 6 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 |
| Garli Aioli Sauce Style MayonnaiseHellmann's | 3 | 3 | 382 | 0 g |
| Yellow PotatoesWegmans | 1 | 1 | 372 | 10 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 |
| Low Sodium RoundsTostitos | 2 | 2 | 325 | 4 g |
| Hamburger BunsWonder | 2 | 2 | 320 | 11 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 |
| 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 |
| Beef BurgersGreat Value | 1 | 1 | 260 | 16 g |
| Original Smoked SausagesGreat Value | 1 | 1 | 250 | 12 g |
| IsoNatural, Whey Protein Isolate, VanillaAllmax Nutrition | 2 | 2 | 240 | 54 g |
| FocacciaBüsch | 1 | 1 | 239 | 7 g |
| Picanha | 1 | 1 | 238 | 32 g |
| Rainbow Trout Fillets | 1 | 1 | 225 | 35 g |
| Plain Greek YogurtLiberte | 3 | 3 | 217 | 39 g |
| Chicken Drumstick | 1 | 1 | 210 | 26 g |
| Chocolate Chip CookieKirkland Signature | 1 | 1 | 210 | 3 g |
| Brownie CookiesMerba | 1 | 1 | 204 | 2 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 |
| Tortillas OriginalDempster's | 1 | 1 | 180 | 6 g |
| Sushi Tempura | 1 | 1 | 175 | 6 g |
| Apple | 2 | 2 | 174 | 1 g |
| BrowniesOriginal Two-Bite | 1 | 1 | 170 | 1 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 |
| Sweet PotatoesWaitrose | 1 | 1 | 144 | 2 g |
| Reserve Cappuccino - Semi-Skimmed Milk (Grande)Starbucks | 1 | 1 | 136 | 10 g |
| Beef | 1 | 1 | 134 | 15 g |
| Ground BeefKirkland Signature | 1 | 1 | 131 | 14 g |
| Gold Whey ProteinOptimum Nutrition | 1 | 1 | 126 | 24 g |
| Gold Standard 100% Whey ChocolateOptimum Nutrition | 1 | 1 | 122 | 24 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 |
| 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 |
| Real MayonnaiseHellmann's | 1 | 1 | 75 | 0 g |
| Brigadeiro | 1 | 1 | 68 | 1 g |
| Parmesan CheeseGreat Value | 1 | 1 | 61 | 3 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 |
| Pizza SaucePrimo | 3 | 3 | 35 | 1 g |
| Avocado | 1 | 1 | 30 | 0 g |
| Lettuce | 1 | 1 | 16 | 1 g |
| CreatineJacked Factory | 2 | 2 | 0 | 0 g |
Changes vs previous period
logged 2+ times
Started eating
- Banana25x
- Lean Ground BeefWalmart19x
- 100% Wheat BreadDempster's16x
- Instant White RiceGreat Value15x
- 72% Cocoa Swiss Dark ChocolateOur Finest14x
- Banana Oats Muffin14x
- Chicken ThighsWalmart Inc13x
- Quick OatsGreat Value9x
- Corona ExtraCorona7x
- Bistro Express Jasmine RiceUncle Ben's5x
Stopped eating
Nothing notable.
Body
Weigh-ins over the last 90 days. Weigh in more often for a usable trend.
Weight
last 86.1 kg on Sep 13
Weigh-ins
last 12 months
- Sep 13, 202686.05 kg+1.70
- 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
17 sessions, 199 working sets (+90 vs previous), 152,447 lb (+88,969)
| Day | Workout | Time | Exercises | Sets | Volume | Avg HR | Max HR |
|---|---|---|---|---|---|---|---|
| Sat, Sep 12 | Quickie | 52 min | 3 | 7 | 8,370 lb | 106 bpm | 145 bpm |
| Thu, Sep 10 | B | Back - Biceps - Shoulders | FALL 26 | 59 min | 7 | 13 | 7,945 lb | 98 bpm | 132 bpm |
| Wed, Sep 9 | A | Chest - Shoulders - Triceps | FALL 26 | 71 min | 8 | 16 | 13,380 lb | - | - |
| Tue, Sep 8 | Morning workout ☀️ | 25 min | 1 | 1 | - | - | - |
| Sun, Sep 6 | E | Lower | FALL 2026 | 68 min | 7 | 14 | 27,780 lb | 114 bpm | 149 bpm |
| Sat, Sep 5 | D | Upper | FALL 26 | 48 min | 6 | 12 | 4,040 lb | 109 bpm | 134 bpm |
| 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 |
Working sets per muscle
This periodprevious 30 days
shoulders
33 / 35
biceps
27 / 16
quadriceps
23 / 9
lats
23 / 0
chest
22 / 18
abdominals
10 / 3
upper back
8 / 4
triceps
6 / 18
calves
5 / 0
glutes
5 / 0
forearms
3 / 4
adductors
3 / 0
hamstrings
2 / 1
abductors
2 / 0
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)
33lb e1RM±0 lb
Last 25 lb x 10 on Sep 5. Best 26 lb x 12.
Leg Extension (Machine)
266lb e1RM±0 lb
Last 190 lb x 12 on Sep 6. Best 190 lb x 12.
Preacher Curl (Barbell)
70lb e1RM+14 lb
Last 55 lb x 8 on Sep 10. Best 55 lb x 8.
Chest Fly (Machine)
177lb e1RM+21 lb
Last 140 lb x 8 on Sep 9. Best 150 lb x 12.
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.
Cable Crunch
231lb e1RM+98 lb
Last 165 lb x 12 on Sep 12. Best 165 lb x 12.
Shoulder Press (Dumbbell)
60lb e1RM-10 lb
Last 50 lb x 6 on Aug 31. Best 55 lb x 10.
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 27m, 27 nights
Sleep window
bedtime to wake time
HRV
avg 90 ms
Resting heart rate
avg 62 bpm
Deep sleep
avg 87 min
REM sleep
avg 88 min
Breathing rate
avg 13.6 br/min
Skin temperature vs baseline
avg 0.17 °C
Activity
Faded columns are days the Air was worn less than 16 hours.
Steps
avg 5,606
Active Zone Minutes
avg 17
Sedentary time
avg 8h 48m
Weekday patterns
Last 8 weeks (Jul 20 to Sep 13). 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 | 2,290 | 4,860 | 7h 13m | 98 ms | 61.7 bpm |
| Tue | 4 | 9.3 | 11,682 lb | 2,495 | 4,389 | 7h 23m | 101 ms | 60.6 bpm |
| Wed | 6 | 19.8 | 13,207 lb | 2,084 | 3,688 | 6h 55m | 113 ms | 60.2 bpm |
| Thu | 3 | 9.3 | 10,438 lb | 2,300 | 5,230 | 7h 16m | 94 ms | 60.4 bpm |
| Fri | 2 | 13.5 | 3,370 lb | 2,364 | 5,667 | 8h 01m | 91 ms | 60.8 bpm |
| Sat | 3 | 7.7 | 6,205 lb | 2,710 | 7,353 | 7h 53m | 68 ms | 62 bpm |
| Sun | 2 | 14 | 17,610 lb | 2,236 | 6,064 | 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.
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
1
2
3
4
5
6
7
8
9
10
11
12
13
Food logged 27/30
Food complete 27/30
Air worn 16h+ 26/30
Sleep tracked 27/30
Weigh-in 4/30
Workout 17/30
Water logged 4/30
Food logged on 27 of 30 days, sleep tracked on 27, Air worn a full day on 26.
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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Sun, Sep 13 | 2,551 | 152 g | 326 g | 75 g | 18.1 g | 1,100 ml | 86.05 kg | - | - | - | 7,502 | 2,901 | 7h 31m | 58m | 102m | 150 | 60 | 22h 53m |
| Sat, Sep 12 | 2,196 | 94 g | 255 g | 82 g | 16.3 g | - | - | Quickie | 7 | 8,370 lb | 6,735 | 3,200 | 7h 31m | 88m | 76m | 84 | 60 | 23h 41m |
| Fri, Sep 11 | 2,372 | 114 g | 210 g | 117 g | 8 g | - | - | - | - | - | 3,216 | 2,597 | 7h 22m | 78m | 96m | 96 | 61 | 24h 00m |
| Thu, Sep 10 | 1,879 | 141 g | 198 g | 59 g | 14.2 g | - | - | B | Back - Biceps - Shoulders | FALL 26 | 13 | 7,945 lb | 4,297 | 2,905 | 6h 50m | 91m | 99m | 110 | 62 | 23h 25m |
| Wed, Sep 9 | 2,218 | 132 g | 224 g | 87 g | 9.1 g | - | - | A | Chest - Shoulders - Triceps | FALL 26 | 16 | 13,380 lb | 2,562 | 2,218 | - | - | - | - | 64 | 8h 30m |
| Tue, Sep 8 | 2,124 | 149 g | 194 g | 79 g | 12.1 g | - | - | Morning workout ☀️ | 1 | - | 372 | 1,857 | - | - | - | - | - | 0h 00m |
| Mon, Sep 7 | 2,449 | 142 g | 247 g | 100 g | 16 g | - | - | - | - | - | 1,773 | 1,857 | - | - | - | - | - | 0h 00m |
| Sun, Sep 6 | 1,989 | 99 g | 275 g | 58 g | 11.8 g | - | - | E | Lower | FALL 2026 | 14 | 27,780 lb | 3,322 | 2,358 | 7h 08m | 80m | 61m | 51 | 64 | 11h 53m |
| Sat, Sep 5 | 3,025 | 124 g | 361 g | 104 g | 13.4 g | - | - | D | Upper | FALL 26 | 12 | 4,040 lb | 5,109 | 3,010 | 8h 02m | 71m | 108m | 95 | 62 | 23h 04m |
| 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 |