Actual Precision Health report · static read-only Mission Control copy · internal record identifiers removed · decisions disabled
Training review · Precision Health
this sessionthe relevant review2026-08-1221:44–23:15 MDTlbs
Intermediate — Chest
Reading levelPlain words, no jargon. Same facts and the same decisions.Written for someone who knows fitness but is not a specialist.Full technical detail: scores, gate conditions and figures in the prose.
Total load moved
12,855.5 lbs
Everything you lifted, added upProvider session totalProvider session total
Duration
89 min
21:44–23:15 MDT
Quality checks passed
9/10
Held means do it again, not you failedHeld means repeat, not failedHeld means repeat, not failed
New best weights
2
Heaviest you have worked at, not a one-off repCompared on your usual working weightModal working-load comparison
Decisions waiting
6
Things for you to say yes or no toFrom this reviewFrom this review
25 working sets · 10 loaded movements (of 18 total)
Verdict
You finished every rep, four exercises earned a step up, and the barbell bench press did not.Every rep completed, with four exercises earning more reps while the barbell bench press stalled on control scores.All 25 working sets completed; four movements earned a rep step, and Barbell Bench Press stalled on control.
What went well
Every weight, set and rep matched the plan, start to finish. Nothing was skipped or trimmed.The session ran exactly as written: 25 working sets at their prescribed loads and reps across ten loaded movements, 89 minutes of device time, nothing dropped.Full conformance to plan revision: 25 working sets across ten loaded movements, 12,855.5 lb of capacity, every prescribed rep completed across 89 minutes of device time in a 21:44 to 23:15 window.
Four exercises earned a step up: the incline chest press, the half-kneeling shoulder press, the incline chest fly and the tricep rope woodchops. Each gets more reps, not more weight.Four exercises have now had two clean sessions at the same setting, which is what earns a step. All four gain reps rather than weight, because their reps still have room inside their range.Four movements banked a second clean performance at their current prescription and earned a rep step: Incline Dual-Handle Chest Press, Half-kneeing Single-Arm Neutral-Grip Shoulder Press, Incline Dual-Handle Low-to-High Chest Fly and Standing Tricep Rope Low to High Woodchops.
Your left and right sides were close on every one-sided exercise. The single-leg hip extension, which was noticeably uneven last time, is nearly even again.Every single-arm and single-leg movement stayed under a 10 percent side-to-side difference. The single-leg hip extension, which was flagged at 15.4 percent last time out, closed to 8.5 percent.Left/right power read under 10 percent on all six unilateral movements. Standing Single-Leg Hip Extension, flagged at 15.4 percent on the previous Chest session, came back at 8.5 percent - 243.4 W left against 265.9 W right.
Worth watching
The bench press ran its full weight for the first time and you finished every rep, but the machine rated your control lower than last time.The bench press ran the full 66 lb on all three sets and you finished every rep, but control fell from 5 to 3 and range steadiness stayed at 3. Both need 4.Barbell Bench Press ran the full 66 lb on all three sets for the first time and completed 30 of 30 reps, but force control fell from 5 to 3 and range steadiness stayed at 3 - the gate needs 4 on both.
Five exercises were doing a new weight or rep count for the first time. They each need one more clean session before they earn anything.Five exercises were running a new setting for the first time, so they each have one clean session banked and need a second before anything changes.Five movements ran their first performance at a prescription changed since the last Chest session, so each holds one qualifying performance of the two a step needs. Nothing moves on them yet.
You ate about half the protein and drank under half the water your training day asks for.You logged 73 g of protein against a 135 g training-day target and 46 oz of water against 104 oz. That is a little over half on both.Fuelling was short on a training day: 73 g of protein against a 135 g target and 46 oz of water against 104 oz. The stored rest-day target is not an error; the training-day target resolves at read time.
Even better if
Leave the bench press weight alone next time and focus on smooth, controlled reps. The weight is not the problem.Keep the bench press at 66 lb next time and aim at the control score rather than the weight. It was 5 when the first set ran lighter and 3 at the full load.Hold Barbell Bench Press at 66 lb for a third appearance and treat control, not load, as the thing to move. It read 5 when set one ran 64 lb and 3 at a full 66.
The tricep rope crunch needs one decision from you: is its lower range score normal for that movement, or a fault to fix? Right now both answers are being applied.Decide what a range score of 3 on the tricep rope crunch means. One review treated it as normal for the movement and another treated it as a problem, and both decisions are live on different workouts.Settle how a range steadiness reading of 3 on Seated Tricep Rope Crunch should be read. Two reviews answered it opposite ways and both answers are in force on different templates that share the movement.
Try to get protein and water in earlier in the day, especially when you are training that evening.Get protein and water in earlier on training days. Two days running at about half your protein target sit under a week with four sessions in it.Front-load protein and water on training days. Two consecutive days at roughly half the protein target - 67 g on 2026-08-11 and 73 g here - sit under a week carrying four sessions.
Gate scoreboard — 9/10 passed
9 exercises moved well enough to earn a step up. Barbell Bench Press is staying the same until the movement looks right again.9 movements cleared their movement-quality check; Barbell Bench Press is held for one more clean session.9 movements cleared their quality rule; Barbell Bench Press is held for another clean exposure.
How the gates are scored (technical)
Each exercise gets two scores out of five: how far it travelled and how steady it was. Small exercises need one score of 3 or better; big ones need both at 4 or better.Classes are pinned in this report's manifest. An isolation movement passes when range or control scores at least 3; a compound needs both at least 4.Interim classes are pinned in the manifest. Isolation passes when AMP or FCS is at least 3; compound requires both at least 4.
Standing Tricep Rope Low to High Woodchopscompound
PASS
26 lbs
4
4
Change queued
Single-leg hip extensionisolation
PASS
68 lbs
4
5
Banked 1 of 2
Supine Single-Arm Triceps Pushisolation
PASS
32 lbs
4
5
Banked 1 of 2
Rope crunchisolation
PASS
42 lbs
3
5
Change queued
What the Next column means
Change queued
A decision for this movement is already on the board or applied, so the gate arithmetic is moot - the change itself is what happens next.
Ready to progress
Enough clean sessions at this exact prescription to earn the next step. It still needs your acceptance; nothing moves on its own.
Ready - +N reps to M
Earned, and the reps are the axis that moves: same load, N more reps a set. The movement is still inside its rep window.
Ready - add load, reps to N
Earned, and the reps are at the top of the window - so the load moves instead and the reps reset to N. Never both at once.
Deload - reps N to M
The prescribed work was not completed enough times in a row to hold this rung, so the reps step back down one. The load is unchanged.
Banked N of M
This session counted toward the next step. M clean sessions at the same load and reps are needed before a change is proposed.
Hold - gate not met
The movement did not clear its quality bar, so the session does not count toward a progression. Repeat the same prescription.
Hold - baseline under review
The work was clean, but the prescription itself is under review - usually a starting weight nobody chose yet. Not counted, on purpose.
Not assessed
No qualification was recorded for this movement in this review.
The weight shown is the one your plan called for, not the highest the machine happened to read.Load is the weight your plan prescribed and the qualification was judged against; the machine's peak reading is not a prescription.Load is the review's plan-anchored qualification value; device maxima are not prescriptions.
Beneath the numbers 🔬
Recorded observation · session-completion
Every set and rep matched the plan on the machine, all twenty-five working sets, with nothing dropped or trimmed.
All ten loaded movements ran at exactly the sets, reps and loads of the frozen plan: twenty-five working sets, no shortfall anywhere.
All ten loaded cable movements completed every prescribed set and repetition against the matching session plan revision.
Twenty-five working sets, no shortfall on any set, and completion score 5 on every scored exercise.
Total capacity 12,855.5 lb over 89 minutes of device time, up from 12,563.5 lb on the previous Chest appearance.
The recorded observation, verbatim
All ten loaded cable movements completed every prescribed set and repetition against the matching session plan revision.
Twenty-five working sets, no shortfall on any set, and completion score 5 on every scored exercise.
Total capacity 12,855.5 lb over 89 minutes of device time, up from 12,563.5 lb on the previous Chest appearance.
Recorded observation · progression-qualified
The incline chest press has now been done cleanly twice at the same weights, which is what earns the next step. It gets more reps, not more weight.
Two clean sessions at 3x10 with 45/38/38 lb, control and range both at the bar. Ten reps is the bottom of its range, so reps move first.
Incline Dual-Handle Chest Press banked its second clean performance at 3x10 with 45/38/38 lb (this session on 2026-08-01, this session today).
Amplitude 4 and force control 4 both meet the compound gate's >=4 bar.
The 2026-07-26 appearance ran 37 lb on sets two and three and amplitude 3, so it is neither comparable nor clean and does not count.
Ten reps sits at the floor of the recorded 10-14 window, so the earned axis is reps, not load.
The recorded observation, verbatim
Incline Dual-Handle Chest Press banked its second clean performance at 3x10 with 45/38/38 lb (this session on 2026-08-01, this session today).
Amplitude 4 and force control 4 both meet the compound gate's >=4 bar.
The 2026-07-26 appearance ran 37 lb on sets two and three and amplitude 3, so it is neither comparable nor clean and does not count.
Ten reps sits at the floor of the recorded 10-14 window, so the earned axis is reps, not load.
Recorded observation · progression-qualified
The half-kneeling shoulder press earned its step with two clean sessions. More reps, same weight - and this is the last rep step before the weight moves.
Two clean sessions at 2x12 per side with 32 lb. Fourteen is the top of its rep range, so this is the final rep step before load.
Half-kneeing Single-Arm Neutral-Grip Shoulder Press banked its second clean performance at 2x12 per side @ 32 lb (the qualifying sessions).
Amplitude 4 and force control 5 clear the compound gate.
The 2026-07-26 appearance ran 2x10 at the same load, so it is a different prescription and does not count.
Twelve reps sits below the 14 top of the recorded 10-14 window, so the earned axis is reps.
The recorded observation, verbatim
Half-kneeing Single-Arm Neutral-Grip Shoulder Press banked its second clean performance at 2x12 per side @ 32 lb (the qualifying sessions).
Amplitude 4 and force control 5 clear the compound gate.
The 2026-07-26 appearance ran 2x10 at the same load, so it is a different prescription and does not count.
Twelve reps sits below the 14 top of the recorded 10-14 window, so the earned axis is reps.
Recorded observation · progression-qualified
The incline chest fly earned a step. Its range score has sat at 3 for three sessions, so keep every rep full as the reps go up.
Two clean sessions at 12/12/10 with 30/28/28 lb. Range steadiness has read 3 for three appearances - a step down that has held rather than one that is still falling.
Incline Dual-Handle Low-to-High Chest Fly banked its second clean performance at 12/12/10 with 30/28/28 lb (the qualifying sessions).
Force control 4 clears the isolation gate on its own.
Amplitude read 3, which is the third consecutive appearance at 3 after reading 4 on 2026-07-08 and 2026-07-19 - a step down that has held rather than a continuing decline, so it does not support a range-degradation claim under the two-transition rule.
Twelve reps on the top set sits below the 14 ceiling of the recorded 10-14 window, so the earned axis is reps.
The recorded observation, verbatim
Incline Dual-Handle Low-to-High Chest Fly banked its second clean performance at 12/12/10 with 30/28/28 lb (the qualifying sessions).
Force control 4 clears the isolation gate on its own.
Amplitude read 3, which is the third consecutive appearance at 3 after reading 4 on 2026-07-08 and 2026-07-19 - a step down that has held rather than a continuing decline, so it does not support a range-degradation claim under the two-transition rule.
Twelve reps on the top set sits below the 14 ceiling of the recorded 10-14 window, so the earned axis is reps.
Recorded observation · progression-qualified
The tricep rope woodchops earned this step a while ago. It waited only because the rep range for chest exercises had not been written down yet.
Three clean sessions at 2x12 per side with 26 lb. The step was held on 2026-08-01 because the Chest rep windows did not exist; they were set on 2026-08-06, so it can be made now.
Standing Tricep Rope Low to High Woodchops has now recorded at least three clean performances at 2x12 per side @ 26 lb (the qualifying sessions) against a requirement of two.
Amplitude 4 and force control 4 clear the compound gate today, down from 5 and 5 on 2026-08-01 but still inside the bar.
The relevant review recorded the gate as cleared on 2026-08-01 and explicitly held the proposal because the Chest rotation had no recorded rep-window floor and the axis could not be resolved.
the related action set those windows on 2026-08-06: this movement carries a 12-16 core/endurance band and 12 reps is its floor, so the earned axis is reps and the held proposal can now be made.
The recorded observation, verbatim
Standing Tricep Rope Low to High Woodchops has now recorded at least three clean performances at 2x12 per side @ 26 lb (the qualifying sessions) against a requirement of two.
Amplitude 4 and force control 4 clear the compound gate today, down from 5 and 5 on 2026-08-01 but still inside the bar.
The relevant review recorded the gate as cleared on 2026-08-01 and explicitly held the proposal because the Chest rotation had no recorded rep-window floor and the axis could not be resolved.
the related action set those windows on 2026-08-06: this movement carries a 12-16 core/endurance band and 12 reps is its floor, so the earned axis is reps and the held proposal can now be made.
Recorded observation · quality-hold
The bench press ran its full weight for the first time and you finished every rep, but the control rating dropped. The weight holds until that steadies.
All three sets at 66 lb and 30 of 30 reps, but force control fell from 5 to 3 and range steadiness stayed at 3. The gate needs 4 on both. Work was completed, so this is a hold.
Barbell Bench Press ran the full prescribed 66 lb on all three sets - 660 lb of capacity per set over 10 reps each - and completed 30 of 30 reps.
The 64 lb opening set that this session recorded against a 66 lb prescription is gone, which closes the device divergence carried by the related action.
But force control fell from 5 to 3 and amplitude stability held at 3, so the compound gate's requirement of >=4 on both is unmet for the second consecutive appearance.
The relevant review asked specifically for a clean amplitude 4 at this load before any further step; that has not arrived, and force control has now moved in the wrong direction.
Prescribed work was completed in full, so this is a hold and not a failed performance: no deload applies and the load stays at 66 lb.
The recorded observation, verbatim
Barbell Bench Press ran the full prescribed 66 lb on all three sets - 660 lb of capacity per set over 10 reps each - and completed 30 of 30 reps.
The 64 lb opening set that this session recorded against a 66 lb prescription is gone, which closes the device divergence carried by the related action.
But force control fell from 5 to 3 and amplitude stability held at 3, so the compound gate's requirement of >=4 on both is unmet for the second consecutive appearance.
The relevant review asked specifically for a clean amplitude 4 at this load before any further step; that has not arrived, and force control has now moved in the wrong direction.
Prescribed work was completed in full, so this is a hold and not a failed performance: no deload applies and the load stays at 66 lb.
Recorded observation · new-prescription-baseline
The high-to-low chest press at its new 16 lb landed exactly where it was meant to - the power reading matched the prediction almost exactly.
First session at 16 lb after the correction off the 10 lb default. Mean power read 51.7 W left and 55.0 W right against a predicted 50 W. One clean session banked of the two a step needs.
Standing Single-Arm High-to-Low Chest Press ran its first performance at 2x12 per side @ 16 lb, the load the related action set on 2026-08-01 to move it off the Speediance catalog default of 10 lb.
Twenty-four reps completed at amplitude 4 and force control 4, clearing the compound gate.
Mean per-rep power read 51.7 W left and 55.0 W right against the 30-33 W recorded at 10 lb, landing on the roughly 50 W the directive predicted, so the correction is calibrated.
This is one qualifying performance against a requirement of two.
The recorded observation, verbatim
Standing Single-Arm High-to-Low Chest Press ran its first performance at 2x12 per side @ 16 lb, the load the related action set on 2026-08-01 to move it off the Speediance catalog default of 10 lb.
Twenty-four reps completed at amplitude 4 and force control 4, clearing the compound gate.
Mean per-rep power read 51.7 W left and 55.0 W right against the 30-33 W recorded at 10 lb, landing on the roughly 50 W the directive predicted, so the correction is calibrated.
This is one qualifying performance against a requirement of two.
Recorded observation · new-prescription-baseline
The cross fly at its new 12 lb scored the best control and range in the whole session, and your two sides were within 1.4 percent.
First session at 12 lb. Range steadiness 5 and force control 5 - the session best - with a 1.4 percent side difference. One clean session banked.
Standing Single-Arm Low-to-High Cross Fly ran its first performance at 2x12 per side @ 12 lb, the option the related action put forward and template revision applied on 2026-08-01.
Twenty-four reps completed at amplitude 5 and force control 5, the best quality scores in the session, with mean per-rep power 55.8 W left and 55.0 W right - a 1.4 percent side difference, the tightest on the template.
One qualifying performance of the two a step needs.
The recorded observation, verbatim
Standing Single-Arm Low-to-High Cross Fly ran its first performance at 2x12 per side @ 12 lb, the option the related action put forward and template revision applied on 2026-08-01.
Twenty-four reps completed at amplitude 5 and force control 5, the best quality scores in the session, with mean per-rep power 55.8 W left and 55.0 W right - a 1.4 percent side difference, the tightest on the template.
One qualifying performance of the two a step needs.
Recorded observation · new-prescription-baseline
The single-leg hip extension is nearly even again. The gap that was flagged last time out has closed by about half.
First session at 2x12 per side with 68 lb. The left/right power gap read 8.5 percent against 15.4 percent on the previous Chest session, back inside the chart-only threshold.
Standing Single-Leg Hip Extension ran its first Chest performance at 2x12 per side @ 68 lb, the prescription template revision applied on 2026-08-05 (previously 2x14 @ 66 lb).
Twenty-four reps completed at amplitude 4 and force control 5.
The left/right power gap read 8.5 percent (243.4 W left against 265.9 W right), well inside the 10 percent chart-only threshold and down from the 15.4 percent that triggered the related action on 2026-08-01.
The load is canonical across templates; the rep axis is per-template, so this template holds one qualifying performance at 2x12 and needs a second.
Twelve is the floor of the recorded 12-16 window.
The recorded observation, verbatim
Standing Single-Leg Hip Extension ran its first Chest performance at 2x12 per side @ 68 lb, the prescription template revision applied on 2026-08-05 (previously 2x14 @ 66 lb).
Twenty-four reps completed at amplitude 4 and force control 5.
The left/right power gap read 8.5 percent (243.4 W left against 265.9 W right), well inside the 10 percent chart-only threshold and down from the 15.4 percent that triggered the related action on 2026-08-01.
The load is canonical across templates; the rep axis is per-template, so this template holds one qualifying performance at 2x12 and needs a second.
Twelve is the floor of the recorded 12-16 window.
Recorded observation · new-prescription-baseline
The supine tricep push ran its new 14-rep count cleanly. The heavier loads on the last two sets are the eccentric mode it is prescribed in, not a mistake.
First session at 4x14 per side with 32 lb. Sets three and four carried above 32 lb because they are prescribed in M3 eccentric mode - the same pattern as last time, not a plan deviation.
Supine Single-Arm Triceps Push ran its first performance at 4x14 per side @ 32 lb, the rep step the related action proposed and template revision applied on 2026-08-01.
Fifty-six reps completed at amplitude 4 and force control 5.
Sets three and four carried loads above 32 lb (471 and 475 lb of capacity against 448 on the two M1 sets) - that is the M3 eccentric mode this exercise is prescribed in, matching the same pattern in this session, and it is not a plan deviation.
Fourteen reps is the top of the recorded 10-14 window, so the next earned step is load rather than reps, after a second clean performance.
The recorded observation, verbatim
Supine Single-Arm Triceps Push ran its first performance at 4x14 per side @ 32 lb, the rep step the related action proposed and template revision applied on 2026-08-01.
Fifty-six reps completed at amplitude 4 and force control 5.
Sets three and four carried loads above 32 lb (471 and 475 lb of capacity against 448 on the two M1 sets) - that is the M3 eccentric mode this exercise is prescribed in, matching the same pattern in this session, and it is not a plan deviation.
Fourteen reps is the top of the recorded 10-14 window, so the next earned step is load rather than reps, after a second clean performance.
Recorded observation · quality-hold
The tricep rope crunch keeps reading 3 for range. Two past reviews disagreed about whether that is normal for the movement, and that needs one answer from you.
First session at 42 lb, force control 5 and range steadiness 3 - the third consecutive 3 on this template. One review read that as the natural range ceiling, another as a quality problem; both are in force.
Seated Tricep Rope Crunch ran its first Chest performance at 2x12 @ 42 lb, the load template revision applied on 2026-08-05.
Twenty-four reps completed with force control 5, which clears the isolation gate on its own, and amplitude 3.
That amplitude reading is now the third consecutive one at 3 on this template after 4 on 2026-07-19 and 2026-07-26.
Two incompatible readings of that same fact are live in the ledger: the relevant review treated amplitude 3 on this movement as the forward-flexion range ceiling the crunch pattern always expresses, so force control governs the load; the relevant review treated it as a quality signal and raised the related action, an accepted hold now in force on the Shoulders template.
The movement is shared across Chest, Shoulders, Back and Arms, so the two readings will keep producing opposite decisions on the same evidence until one is settled.
The recorded observation, verbatim
Seated Tricep Rope Crunch ran its first Chest performance at 2x12 @ 42 lb, the load template revision applied on 2026-08-05.
Twenty-four reps completed with force control 5, which clears the isolation gate on its own, and amplitude 3.
That amplitude reading is now the third consecutive one at 3 on this template after 4 on 2026-07-19 and 2026-07-26.
Two incompatible readings of that same fact are live in the ledger: the relevant review treated amplitude 3 on this movement as the forward-flexion range ceiling the crunch pattern always expresses, so force control governs the load; the relevant review treated it as a quality signal and raised the related action, an accepted hold now in force on the Shoulders template.
The movement is shared across Chest, Shoulders, Back and Arms, so the two readings will keep producing opposite decisions on the same evidence until one is settled.
Recorded observation · conditioning
Your heart rate stayed low and steady all session, which is what a controlled strength workout should look like.
Average 101.9 bpm over 448 samples with a 74 to 127 range - mostly in the recovery band against your own recorded thresholds, and lower than the 113 bpm average of the Shoulders session the night before.
Heart rate across the session averaged 101.9 bpm over 448 exercise-gated samples with a range of 74-127 bpm.
Against the account's own recorded zone thresholds of 106 / 124 / 141 / 159 bpm, the session sat mostly in the recovery band and entered the aerobic band only in patches.
The 127 bpm peak came during Incline Dual-Handle Low-to-High Chest Fly rather than the 8-minute Aerobic Skiing warm-up, which peaked at 122.
Per-exercise means across the loaded work ranged from 95.0 bpm on Standing Single-Arm High-to-Low Chest Press to 117.1 bpm on Standing Tricep Rope Low to High Woodchops.
This is a descriptive session-response profile, not an intensity or load ranking, and it is a lower one than the 113 bpm average recorded for the 2026-08-11 Shoulders session.
The recorded observation, verbatim
Heart rate across the session averaged 101.9 bpm over 448 exercise-gated samples with a range of 74-127 bpm.
Against the account's own recorded zone thresholds of 106 / 124 / 141 / 159 bpm, the session sat mostly in the recovery band and entered the aerobic band only in patches.
The 127 bpm peak came during Incline Dual-Handle Low-to-High Chest Fly rather than the 8-minute Aerobic Skiing warm-up, which peaked at 122.
Per-exercise means across the loaded work ranged from 95.0 bpm on Standing Single-Arm High-to-Low Chest Press to 117.1 bpm on Standing Tricep Rope Low to High Woodchops.
This is a descriptive session-response profile, not an intensity or load ranking, and it is a lower one than the 113 bpm average recorded for the 2026-08-11 Shoulders session.
Recorded observation · data-provenance
No workout notes were submitted for this session, and you confirmed that. Everything in this report comes from the device record.
The notes page was seeded and working, the inbox returned zero rows, and you confirmed you typed nothing. The capture is a deliberate empty record, not page feedback.
No Current Workout Notes were submitted for this session.
The page was seeded and landed correctly against plan revision and its landed copy was interactive, with both webhook URL and token injected; the submission inbox validated and returned zero rows for this plan revision and for every other.
Asked under the operator gate, the athlete confirmed they typed nothing.
The zero-item feedback capture is a deliberate zero-item record of that confirmation and is NOT athlete-authored page feedback.
Every interpretation in this review therefore rests on device evidence alone.
The recorded observation, verbatim
No Current Workout Notes were submitted for this session.
The page was seeded and landed correctly against plan revision and its landed copy was interactive, with both webhook URL and token injected; the submission inbox validated and returned zero rows for this plan revision and for every other.
Asked under the operator gate, the athlete confirmed they typed nothing.
The zero-item feedback capture is a deliberate zero-item record of that confirmation and is NOT athlete-authored page feedback.
Every interpretation in this review therefore rests on device evidence alone.
Left / right balance — unilateral movements ⚖️
Your two sides differ most on Standing Tricep Rope Low to High Woodchops: the left did about 8% more work than the right. One session is not enough to call it real.Average power per rep differs most at Standing Tricep Rope Low to High Woodchops: 8% higher on the left. It needs to repeat before it counts as a pattern.Mean per-rep watts show the largest gap at Standing Tricep Rope Low to High Woodchops: 8% higher on the left. Repeat data is needed before calling it a pattern.
Left Right
Heart-rate arc ❤️
102 bpm
Session average
127 bpm
Peak
0.3 min
In threshold+ zones
Where this heart-rate data came from
Speediance in-session feed: 448 samples, irregularly spaced and gated to exercise windows, so the average is time spent training rather than wall-clock elapsed. Zone thresholds from the snapshot of 2026-08-12 (max observed 158 bpm).
Your heart rate stayed low and steady, averaging 101.9 and peaking at 127. This was a strength session, not a cardio one.Heart rate averaged 101.9 bpm and topped out at 127, which keeps this session mostly in the recovery band against your own recorded zones. The peak came on the chest fly rather than the ski warm-up.Average 101.9 bpm across 448 exercise-gated samples, range 74 to 127. Against recorded thresholds of 106, 124, 141 and 159 bpm the session sat mostly in the recovery band; the 127 bpm peak came on the chest fly, not the ski warm-up.
Cardio ⛷️
In-session · position 2 · Row & Ski
Aerobic Skiing (Straight Arms)
8:00
duration
1120.04
distance (device units)
30
strokes/min
122
peak HR (bpm)
1 set(s) recorded by the Speediance session itself.
No other activity logged on this calendar day outside the session.
In-session distance is the device's own figure, stored verbatim; Speediance publishes no unit with it, and its pace field is omitted here for the same reason.
Fuel and session context 🔋
Nutrition, 2026-08-12
73 g protein · 46 oz water
You got 62 g less protein than you were aiming for, and 58 oz less water.Protein finished 62 g below target; water finished 58 oz below target.Protein 62 g below target, water 58 oz below target, on logged entries only.
These are only the things you wrote down — nothing here is guessed.From your logged entries for the logged day; nothing is estimated at report time.Nutrition the logged day; logged values only, no report-time estimates.
Recovery suggestion
OSIM uJolly Neck & Shoulders · OSIM uPhoria Relax
Pecs took the biggest share of today's work (35%). Here is what each machine can actually do for that.Pecs carried the largest share of this session's weighted load (35%), and the programs below are selected from it.Selected on Pecs at 35% of session weighted capacity; a direct claim needs 15%.
OSIM uJolly — Neck & ShouldersDirectSelected on Front Delts, 21% of this session.
OSIM uPhoria — RelaxDownshift onlyReaches the calves and feet, not the arms or chest - a downshift after the session. Selected on Pecs, 35% of this session.
The OSIM uJolly reaches the neck, shoulder line and upper back. The OSIM uPhoria reaches the calves and feet. Neither reaches a thigh, glute, arm, chest or abdominal muscle: where a program is marked Downshift only, it is recovery for the session, not massage of what you trained.
Where this leaves the next chest session 🗓️
Accept the steps and the next chest session is the same weights with more reps on those exercises.Accept the steps and the next Chest session runs the incline chest press at 3x12, the half-kneeling shoulder press at 2x14 per side, the chest fly at 14/14/12 and the woodchops at 2x14 per side.On acceptance: Incline Dual-Handle Chest Press 3x12 at 45/38/38 lb, Half-kneeing Single-Arm Neutral-Grip Shoulder Press 2x14 at 32 lb, Incline Dual-Handle Low-to-High Chest Fly 14/14/12 at 30/28/28 lb, Standing Tricep Rope Low to High Woodchops 2x14 per side at 26 lb.
The supine tricep push has run out of rep room, so its next step will be more weight instead.The supine tricep push is now at 14 reps, the top of its range, so the next thing that moves on it is weight rather than reps - after one more clean session.Supine Single-Arm Triceps Push now sits at 14 reps, the top of its 10-14 window, so its next earned step is load rather than reps once a second clean performance lands.
Incline Dual-Handle Chest Press moves from 10 reps a set to 12, weights unchanged at 45/38/38 lb. You cleared it twice at this setting, and reps move before weight.Add two reps to every set of Incline Dual-Handle Chest Press and leave the weight alone at 45/38/38 lb. Two clean sessions in a row earned it. Reps go up first, weight comes later.Incline Dual-Handle Chest Press on Intermediate - Chest: 3x10 to 3x12 at the same 45/38/38 lb. Two clean qualifying performances at this prescription (the qualifying sessions); 10 is the floor of the recorded 10-14 window, so reps move and load holds. Exercise sits in Intermediate - Chest only, so nothing propagates.
The recorded directive, verbatim
Incline Dual-Handle Chest Press on Intermediate - Chest: 3x10 to 3x12 at the same 45/38/38 lb. Two clean qualifying performances at this prescription (the qualifying sessions); 10 is the floor of the recorded 10-14 window, so reps move and load holds. Exercise sits in Intermediate - Chest only, so nothing propagates.
Say yes or no to doing more reps on Incline Dual-Handle Chest Press.Approve the rep increase on Incline Dual-Handle Chest Press?Approve the rep-capacity update on Incline Dual-Handle Chest Press?
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Half-kneeing Single-Arm Neutral-Grip Shoulder Press moves from 12 reps a side to 14, holding 32 lb. Two clean sessions earned it, and 14 is the last rep step before weight.Do 14 reps each side instead of 12 on Half-kneeing Single-Arm Neutral-Grip Shoulder Press, same 32 lb. You earned it over two clean sessions. After this one, the next increase is weight.Half-kneeing Single-Arm Neutral-Grip Shoulder Press on Intermediate - Chest: 2x12 to 2x14 per side at the same 32 lb. Two clean qualifying performances at 2x12 @ 32 lb (the qualifying sessions); 14 is the top of the recorded 10-14 window, so this is the last rep step before load.
The recorded directive, verbatim
Half-kneeing Single-Arm Neutral-Grip Shoulder Press on Intermediate - Chest: 2x12 to 2x14 per side at the same 32 lb. Two clean qualifying performances at 2x12 @ 32 lb (the qualifying sessions); 14 is the top of the recorded 10-14 window, so this is the last rep step before load.
Say yes or no to doing more reps on Half-kneeing Single-Arm Neutral-Grip Shoulder Press.Approve the rep increase on Half-kneeing Single-Arm Neutral-Grip Shoulder Press?Approve the rep-capacity update on Half-kneeing Single-Arm Neutral-Grip Shoulder Press?
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Incline Dual-Handle Low-to-High Chest Fly moves to 14/14/12 reps at the same 30/28/28 lb. Two clean sessions earned it. Range steadiness has read 3 for three appearances, so watch it.Add two reps to each set of Incline Dual-Handle Low-to-High Chest Fly, going to 14/14/12 at the same 30/28/28 lb. Your range score has been sitting at 3, so keep every rep full.Incline Dual-Handle Low-to-High Chest Fly on Intermediate - Chest: 12/12/10 to 14/14/12 at the same 30/28/28 lb. Two clean qualifying performances at this prescription (the qualifying sessions); the top set at 12 sits below the 14 ceiling of the recorded 10-14 window. Range steadiness has read 3 for three appearances - worth watching on the heavier rep count, but it clears the isolation gate on force control 4.
The recorded directive, verbatim
Incline Dual-Handle Low-to-High Chest Fly on Intermediate - Chest: 12/12/10 to 14/14/12 at the same 30/28/28 lb. Two clean qualifying performances at this prescription (the qualifying sessions); the top set at 12 sits below the 14 ceiling of the recorded 10-14 window. Range steadiness has read 3 for three appearances - worth watching on the heavier rep count, but it clears the isolation gate on force control 4.
Say yes or no to doing more reps on Incline Dual-Handle Low-to-High Chest Fly.Approve the rep increase on Incline Dual-Handle Low-to-High Chest Fly?Approve the rep-capacity update on Incline Dual-Handle Low-to-High Chest Fly?
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Standing Tricep Rope Low to High Woodchopsrep-capacity-updateproposed
Standing Tricep Rope Low to High Woodchops moves from 12 reps a side to 14, holding 26 lb. Earned across three sessions; the proposal waited only until the rep window existed.Do 14 reps each side on Standing Tricep Rope Low to High Woodchops instead of 12, same 26 lb. You earned this a while ago. It waited because the rep range for this workout had not been written down yet.Standing Tricep Rope Low to High Woodchops on Intermediate - Chest: 2x12 to 2x14 per side at the same 26 lb. Three clean qualifying performances at 2x12 @ 26 lb (the qualifying sessions) against a requirement of two. The relevant review held this proposal on 2026-08-01 because the axis could not be resolved; the related action set the Chest rep windows on 2026-08-06 and 12 is the floor of this movement's 12-16 band, so the answer is reps.
The recorded directive, verbatim
Standing Tricep Rope Low to High Woodchops on Intermediate - Chest: 2x12 to 2x14 per side at the same 26 lb. Three clean qualifying performances at 2x12 @ 26 lb (the qualifying sessions) against a requirement of two. The relevant review held this proposal on 2026-08-01 because the axis could not be resolved; the related action set the Chest rep windows on 2026-08-06 and 12 is the floor of this movement's 12-16 band, so the answer is reps.
Say yes or no to doing more reps on Standing Tricep Rope Low to High Woodchops.Approve the rep increase on Standing Tricep Rope Low to High Woodchops?Approve the rep-capacity update on Standing Tricep Rope Low to High Woodchops?
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Barbell Bench Pressholdproposed
Barbell Bench Press stays at 66 lb for another session. The weight is running correctly now, but force control dropped from 5 to 3, so nothing moves until that steadies.Keep Barbell Bench Press at 66 lb for one more session. You finished every rep, so this is not a step back - but your control score fell from 5 to 3, and weight only rises once that recovers.Barbell Bench Press on Intermediate - Chest: hold 3x10 at 66 lb for a third appearance. The load is now executing correctly on all three sets, but force control fell from 5 to 3 while range steadiness stayed at 3, so the compound gate is unmet for the second appearance running. Prescribed work was completed both times, so this is a hold and not a deload. Watch force control before the load moves again.
The recorded directive, verbatim
Barbell Bench Press on Intermediate - Chest: hold 3x10 at 66 lb for a third appearance. The load is now executing correctly on all three sets, but force control fell from 5 to 3 while range steadiness stayed at 3, so the compound gate is unmet for the second appearance running. Prescribed work was completed both times, so this is a hold and not a deload. Watch force control before the load moves again.
Confirm keeping Barbell Bench Press exactly as it is for now?Confirm the hold on Barbell Bench Press?Confirm the hold on Barbell Bench Press pending further evidence?
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Seated Tricep Rope Crunchclarify-baselineproposed
Decide what a range score of 3 on Seated Tricep Rope Crunch means. Two reviews read the same reading opposite ways, and both answers are currently in force on different templates.Your range score on Seated Tricep Rope Crunch keeps reading 3. One review called that normal for the movement; another called it a problem and held the weight. Pick one, because both are live right now.Decide how amplitude 3 on Seated Tricep Rope Crunch should be read, because the ledger answers it both ways on the same movement. The relevant review called it the forward-flexion range ceiling the pattern always expresses and let force control govern the load; the relevant review called it a quality signal and raised the related action, an accepted hold now in force on Intermediate - Shoulders. The movement is shared across Chest, Shoulders, Back and Arms, so until one reading is settled the same evidence will keep producing opposite decisions on different templates. The history is mixed rather than flat: amplitude read 4 on 2026-07-19 and 2026-07-26 and 3 on 2026-07-08, 2026-08-01 and 2026-08-12, which weakens the always-expresses framing.
The recorded directive, verbatim
Decide how amplitude 3 on Seated Tricep Rope Crunch should be read, because the ledger answers it both ways on the same movement. The relevant review called it the forward-flexion range ceiling the pattern always expresses and let force control govern the load; the relevant review called it a quality signal and raised the related action, an accepted hold now in force on Intermediate - Shoulders. The movement is shared across Chest, Shoulders, Back and Arms, so until one reading is settled the same evidence will keep producing opposite decisions on different templates. The history is mixed rather than flat: amplitude read 4 on 2026-07-19 and 2026-07-26 and 3 on 2026-07-08, 2026-08-01 and 2026-08-12, which weakens the always-expresses framing.
Pick the starting weight for Seated Tricep Rope Crunch.Decide the baseline for Seated Tricep Rope Crunch.Decide the baseline prescription for Seated Tricep Rope Crunch.
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Seated Tricep Rope Crunchholdaccepted
Tricep rope crunch holds at 42 lb. Range steadiness read 3 this session against the 4 it has read all week, so the earned rep step waits.Hold this at 42 lb rather than adding reps. The machine scored your range of motion 3 instead of the 4 it gave you on the last five appearances, so the step waits for cleaner reps.Seated Tricep Rope Crunch on Intermediate - Shoulders: hold 1x14 at 42 lb and withhold the earned rep step until range steadiness reads 4 or better. It read 3 this session against 4 on each of the last five appearances; the work was completed, so this is a hold and not a deload.
The recorded directive, verbatim
Seated Tricep Rope Crunch on Intermediate - Shoulders: hold 1x14 at 42 lb and withhold the earned rep step until range steadiness reads 4 or better. It read 3 this session against 4 on each of the last five appearances; the work was completed, so this is a hold and not a deload.
Confirm keeping Seated Tricep Rope Crunch exactly as it is for now?Confirm the hold on Seated Tricep Rope Crunch?Confirm the hold on Seated Tricep Rope Crunch pending further evidence?
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Other open items (8)
verified — Correct Belt Squat cross-template drift: push [template identifier removed] from 42 lb to 49 lb to match [template identifier removed]'s confirmed 2026-07-16 baseline (the only other current template holding this exercise; no other live template needs correction). Operator-directed per the shared-infra-propagation-gap pattern, not a gate-clear proposal.
verified — Correct Standing Tricep Rope Low to High Woodchops cross-template drift: push [template identifier removed] from 24 lb to 26 lb to match its own confirmed ceiling ([template identifier removed], the only other current template holding this exercise). Operator-directed: doesn't recall the exercise being difficult at 24 lb and believes 26 lb is achievable. Not a gate-clear proposal.
verified — Standing Single-Leg Hip Extension on Intermediate - Shoulders: two clean comparable performances now exist at 2x12 and 66 lb on this template (2026-07-25 and 2026-07-30, 24 of 24 reps both times, AMP 4 / FCS 5), so the double-progression gate clears on the rep axis. Propose 2x14 per side at the same 66 lb, scoped to Intermediate - Shoulders only -- load stays canonical at 66 lb on every template holding this shared-infrastructure exercise and their rep prescriptions are untouched.
verified — Seated Single-Arm Crossbody Row on Intermediate - Back: reset the load from 10 lb to 32 lb, sets and reps unchanged at 6x12 (3 per side). This is a baseline calibration, not a gated progression step - 10 lb was the placeholder the exercise entered the template with on 2026-07-29 and the athlete reports it as far below their working capacity. 32 lb is roughly 73% of the 44 lb the replaced Seated Single-Arm Row carried at the same 3x12 per side, discounted for the weaker crossbody line. If it still reads easy on the next appearance, correct it in one further step rather than creeping upward; the rep window floor for this exercise is set at 12 once the corrected load produces its first qualifying performance.
verified — Seated Single-Arm Cross Body Pulldown on Intermediate - Back: reset the load from 10 lb to 22 lb, sets and reps unchanged at 6x12 (3 per side). Baseline calibration, not a gated step. 22 lb matches the load the replaced Standing Single-Arm Row carried at the same 3x12 per side, and sits below the per-arm share of the bilateral Seated Dual-Handle Lat Pulldown now at 53 lb, which is the right side of cautious for a crossbody line. Same instruction as the crossbody row: report it in Current Workout Notes if it still reads easy and it gets one further correction, not a creep.
verified — Seated Tricep Rope Crunch: the device ran 42 lb while Intermediate - Arms prescribes 40 lb, and the same divergence appears in the Back template's device snapshot. Decide which is canonical and push it to both, or accept 42 lb and correct the templates. Low priority - 2 lb is below any training threshold - but an unreconciled disagreement between the plan and the machine is how larger drift starts.
verified — Standing Single-Leg Hip Flexion on Intermediate - Legs: 6x10 to 6x12 per side at the same 36 lb. Four consecutive qualifying performances at 6x10 (the qualifying sessions); 12 is the middle rung of the 10-14 window.
accepted — Tricep rope crunch holds at 42 lb. Range steadiness read 3 this session against the 4 it has read all week, so the earned rep step waits.Hold this at 42 lb rather than adding reps. The machine scored your range of motion 3 instead of the 4 it gave you on the last five appearances, so the step waits for cleaner reps.Seated Tricep Rope Crunch on Intermediate - Shoulders: hold 1x14 at 42 lb and withhold the earned rep step until range steadiness reads 4 or better. It read 3 this session against 4 on each of the last five appearances; the work was completed, so this is a hold and not a deload.
Standing coaching cues 💬
No standing cues on this session’s movements, and nothing in this session’s evidence suggests one.