TRAINING
Weekly Schedule
Mon
Day A – Lower Body Power
Tue
Day B – Push
Wed
Day C – Pull
Thu
Day D – Explosiveness
Fri
Day E – Full Body Blend
Sat
Active Rest
Sun
Active Rest
Workout Details
automatically generated from Hevy. May not be 100% accurate.Day A
Strength
Leg Press (Machine) 3×8 @ ~209lbs
Seated Leg Curl (Machine) 3×10 @ ~121lbs
Conditioning
Standing Calf Raise (Machine) 3×12 @ ~100lbs
Goblet Squat 3×12 @ ~40lbs
Kettlebell Swing 3×12 @ ~40lbs
Plank 3×31s
Day B
Strength
Chest Press (Machine) 3×8 @ ~121lbs
Seated Shoulder Press (Machine) 3×8 @ ~70lbs
Triceps Rope Pushdown 3×10 @ ~50lbs
Conditioning
Push Up 3×12
Arnold Press (Dumbbell) 3×10 @ ~25lbs
Crunch 3×15
Day C
Strength
Seated Row (Machine) 3×8 @ ~125lbs
Lat Pulldown (Cable) 3×6 @ ~125lbs
Bicep Curl (Dumbbell) 3×10 @ ~25lbs
Conditioning
Chin Up 3×7
Renegade Row (Dumbbell) 3×5 @ ~25lbs
Hanging Knee Raise 3×8
Day D
Strength
Leg Press (Machine) 3×6 @ ~227lbs
Chest Press (Machine) 3×6 @ ~121lbs
Seated Row (Machine) 3×6 @ ~145lbs
Conditioning
Jump Squat 3×15
Push Up 3×6
Frog Jumps 3×10
Day E
Strength
Incline Chest Press (Machine) 3×8 @ ~140lbs
Leg Press (Machine) 3×8 @ ~250lbs
Seated Row (Machine) 3×8 @ ~140lbs
Hip Thrust (Machine) 3×10 @ ~180lbs
Conditioning
Plank 3×31s
Day F
Strength
Squat (Bodyweight) 1×12
Conditioning
Plank 1×30s
Jump Rope 1×60s
Push Up 1×10
HISTORY
October 2025
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
Day C
8325 lbs
34 min
2
Day D
8160 lbs
35 min
3
4
5
6
Day A
17958 lbs
34 min
7
Day B
6624 lbs
35 min
8
9
Day C
7115 lbs
36 min
10
11
12
13
Day D
9198 lbs
36 min
14
Day B
18200 lbs
42 min
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
Workout day
Today
10 workout days
Total workouts: 10
Total volume: 82,837
lbs
Avg session: 37
min
PROGRESS
Progress Photos
Oct 1, 2025
163.6 lbs • 17.1% body fat
front view
side view
back view
MEALS
Day
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Mon
Eggs + Oats + Banana
Yogurt + Almonds
Chicken + Rice + Broccoli
Whey + Apple
Salmon + Sweet Potato + Spinach
Tue
Yogurt + Oats + Strawberries
Whey + Banana
Turkey + Quinoa + Peppers
Rice Cakes + PB
Chicken + Zucchini + Salad
Wed
Eggs + Oats + Strawberries
Yogurt + Walnuts
Salmon + Rice + Broccoli
Whey + Apple
Turkey Stir Fry + Sweet Potato
Thu
Yogurt + Oats + Banana
Rice Cakes + PB
Chicken + Quinoa + Spinach
Whey + Apple
Salmon + Carrots + Greens
Fri
Eggs + Oats + Strawberries
Yogurt + Almonds
Turkey + Rice + Peppers
Whey + Banana
Chicken Wrap (Spinach + Turkey)
Sat
Yogurt + Oats + Banana
Whey + Apple
Salmon + Rice + Broccoli
Yogurt + Walnuts
Turkey + Sweet Potato + Spinach
Sun
Eggs + Oats + Strawberries
Whey + Banana
Chicken + Rice + Broccoli
Yogurt + Almonds
Salmon + Roasted Veg + Salad
SHOPPING
proteins
Chicken breast 5–6 lbs
Ground turkey 4 lbs
Salmon 4 lbs
Eggs 36
Egg whites 2 cartons (~1 L)
Greek yogurt 3 kg
Whey protein 14 scoops
carbs
Rice (brown/jasmine) 10–12 cups uncooked
Sweet potatoes 6–8 lbs
Oats 7 cups
Whole wheat wraps 6–8
Bananas 14
Apples 14
Strawberries 4–5 cups
veggies
Broccoli 2 lbs
Bell peppers 8–10
Onions 5–6
Zucchini 6–8
Carrots 6–8
Spinach 2 bags
Mixed greens 2 boxes
fats
Olive oil 8–10 tbsp
Avocados 4–5
Almonds/walnuts 280 g
Nut butter 5–6 tbsp
Wheel of Life
Your life satisfaction across different areas. Data from Google Sheets, updated at build time.
Latest Entry: 2025-10-01 "I shot my first feature film last month and gained 10 lbs"
📊 Data sourced from Google Sheets • Last updated: 10/18/2025
Total entries: 1
Life Balance Insights
Highest Areas: personal growth (8), career (6), health (5)
Areas for Improvement: spirituality (1), recreation (2)
Overall Balance Score: 4.13/10
Progression Over Time
Health
Latest: 5
Career
Latest: 6
Relationships
Latest: 4
Finances
Latest: 3
Personal Growth
Latest: 8
Recreation
Latest: 2
Spirituality
Latest: 1
Environment
Latest: 4