Fitness

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

Last sync Sep 16, 2026, data through Sep 15

Jun 18 to Jun 24, 2022

compared with Jun 11 to Jun 17

Overview

Averages for the 7 days ending Jun 24, 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 7 days fully logged

Protein

-g/day

Calories burned

-kcal/day

0 full days worn

Weight

83kg

+1.9 kg since May 1

1 weigh-in, last Jun 22

Workouts

5sessions

±0 vs previous

139 working sets, 90,366 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

5 sessions, 139 working sets (-19 vs previous), 90,366 lb (-1,048)

Day	Workout	Time	Exercises	Sets	Volume	Avg HR	Max HR
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	-	-
Wed, Jun 22	Frank Zane - Legs (Thighs - Calves)	80 min	7	24	39,207 lb	-	-
Tue, Jun 21	Frank Zane - Pull (Back - Biceps - Forearms)	116 min	11	32	16,378 lb	-	-
Mon, Jun 20	Frank Zane - Push (Chest - Shoulders - Triceps)	90 min	10	34	12,935 lb	-	-

Working sets per muscle

This periodprevious 7 days

chest

40 / 25

shoulders

20 / 20

triceps

18 / 18

quadriceps

15 / 21

biceps

9 / 18

abdominals

7 / 8

upper back

6 / 11

glutes

6 / 11

forearms

6 / 11

calves

6 / 3

lats

3 / 9

hamstrings

3 / 3

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)

147lb e1RM+61 lb

Last 110 lb x 10 on Jun 24. Best 138 lb x 3.

Incline Bench Press (Dumbbell)

57lb e1RM+16 lb

Last 44 lb x 9 on Jun 23. Best 49 lb x 10.

Lateral Raise (Dumbbell)

22lb e1RM+6 lb

Last 15 lb x 12 on Jun 23. Best 18 lb x 12.

Shoulder Press (Dumbbell)

49lb e1RM+19 lb

Last 35 lb x 12 on Jun 23. Best 49 lb x 8.

Deadlift (Barbell)

206lb e1RM+129 lb

Last 176 lb x 5 on Jun 21. Best 176 lb x 5.

Triceps Rope Pushdown

63lb e1RM-14 lb

Last 44 lb x 13 on Jun 23. Best 88 lb x 12.

Leg Extension (Machine)

278lb e1RM+185 lb

Last 198 lb x 12 on Jun 22. Best 198 lb x 12.

Rack Pull

206lb e1RM+144 lb

Last 154 lb x 10 on Jun 7. Best 176 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 -, 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 (Apr 30 to Jun 24). 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	30.6	13,606 lb	-	-	-	-	-
Tue	8	31.6	15,419 lb	-	-	-	-	-
Wed	7	26.4	36,054 lb	-	-	-	-	-
Thu	8	34.1	13,334 lb	-	-	-	-	-
Fri	6	28.5	14,599 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 0/7

Food complete 0/7

Air worn 16h+ 0/7

Sleep tracked 0/7

Weigh-in 1/7

Workout 5/7

Water logged 0/7

Food logged on 0 of 7 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
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
Wed, Jun 22	-	-	-	-	-	-	83.00 kg	Frank Zane - Legs (Thighs - Calves)	24	39,207 lb	-	-	-	-	-	-	-	0h 00m
Tue, Jun 21	-	-	-	-	-	-	-	Frank Zane - Pull (Back - Biceps - Forearms)	32	16,378 lb	-	-	-	-	-	-	-	0h 00m
Mon, Jun 20	-	-	-	-	-	-	-	Frank Zane - Push (Chest - Shoulders - Triceps)	34	12,935 lb	-	-	-	-	-	-	-	0h 00m
Sun, Jun 19	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m
Sat, Jun 18	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	0h 00m