SUBJECT K — BIO-ATHLETIC MONITORING SYSTEM

⬡ Live Biometrics

⚖️—BODYWEIGHT kg

📏—HEIGHT cm

💪1SESSIONS

🔥0DAY STREAK

🏋️6.0tTOTAL kg LIFTED

🏅4ACTIVE PRs

📈 Strength Progression — Lab Data

lift progression over timeLIVE DATA

// TRACKING FROM: Mar 16, 2026 · Data populated automatically via Joe after each session

🏆 Personal Records

BENCH PRESS (SMITH)

// 1 SET × 12 REPS — MAR 16 2026

Mar 16, 2026

DEADLIFT (SMITH)

// 2 SETS × 10 REPS — MAR 16 2026

Mar 16, 2026

BACK EXTENSION

// LOGGED MAR 16, 2026

Mar 16, 2026

LAT PULLDOWN (FRONT)

// 10 REPS — MAR 16 2026

Mar 16, 2026

LAT PULLDOWN (BACK)

// 10 REPS — MAR 16 2026

Mar 16, 2026

ROTARY TWIST

// 3 SETS × 10 — MAR 16 2026

Mar 16, 2026

CABLE CROSS PULLS

// 3 SETS × 10 REPS — MAR 16 2026

Mar 16, 2026

🔥 Muscle Group Heatmap

training frequency by muscle group

FRONT

BACK

INTENSITY:

NONE

MAX

📋 Session Log

MAR 16 // PUSH · PULL · LEGS · BACK · SMITH 5,960kg vol

Assisted Pull-ups (30kg assist) 3 sets × 10 / 10 / 6 reps

Back Extension 3 sets × 10 reps @ 49kg

Rotary Twist 3 sets × 10 (2 each side) reps @ 25kg

Smith: Bench Press 3 sets × 10 / 10 / 12 reps set 1: 25+7 barkg → set 2: 27kg

Smith: Deadlift 3 sets × 10 reps set 1: 47kg → set 2: 52kg → set 3: 52kg

Front Lat Pulldown 2 sets × 10 reps set 1: 32kg → set 2: 27kg → set 3: 22kg

Back Lat Pulldown 2 sets × 10 reps set 1: 32kg → set 2: 27kg → set 3: 22kg

Incline Pull-ups 1 sets × 20 reps bodyweight

Incline Hip Lifts 1 sets × 10 reps bodyweight

Cable Cross Pulls 3 sets × 10 reps @ 10kg

"Solid session. Bench press PR at 27kg (1 set 12 reps). Deadlift up to 52kg."

📖 Exercise Library

Bench Press

CHEST · TRICEPS · FRONT DELT

Keep shoulder blades pinched and down. Bar path slightly diagonal — not straight up. Touch chest lightly, controlled descent.

Current best: —

Squat

QUADS · GLUTES · HAMSTRINGS · CORE

Bar on traps, chest up, knees track over toes. Descend to parallel or below. Drive through heels. Brace hard before descent.

Current best: —

Deadlift

POSTERIOR CHAIN · LATS · TRAPS

Bar over mid-foot, neutral spine, lats engaged. Push floor away, don't pull bar up. Lock hips and knees simultaneously at top.

Current best: —

Overhead Press

SHOULDERS · TRICEPS · UPPER CHEST

Bar from front rack, tight grip, press straight up — head back to let bar pass, then forward again at top. Full lockout. Core braced.

Current best: —

Bent Over Row

LATS · RHOMBOIDS · BICEPS · REAR DELT

Hinge to 45°, bar close to body, pull to lower chest/upper abs. Lead with elbows. Squeeze at top. Control the negative.

Current best: —

Lat Pulldown

LATS · BICEPS · REAR DELT

Lean back slightly, pull bar to upper chest. Lead with elbows driving down and back. Full stretch at top — feel the lats lengthen.

Current best: —

🦞 Add / update exercises via Joe

"Add exercise: Romanian Deadlift — muscle: hamstrings, glutes — form tip: [your tip] — current best: 0kg×0"

"Update form tip for Bench Press: [new tip]"

"Update best for Squat: 80kg × 6 reps"

🧬 Body Mass Index — Lab Analysis

biometric composition analysis

WEIGHT (kg)

HEIGHT (cm)

AGE (optional)

BMI INDEX

—

AWAITING INPUT

Enter your weight and height above to receive your biometric analysis and training suggestions.

🌡️ Thermal Recovery Protocol

🔥 SAUNA

1 SESSIONS

10 AVG MIN

10 LONGEST

MAR 1610 minPost-gym session

// WEEKLY ROTATION

MON

—

WED

—

FRI

—

SUN

—

🧊 COLD BATH / PLUNGE

1 SESSIONS

4 AVG MIN

4 LONGEST

MAR 164 minPost-sauna plunge

// WEEKLY ROTATION

MON

—

WED

—

FRI

—

SUN

—

🦞 Log thermal sessions via Joe on Signal

After each sauna or cold bath, message Joe. He updates the stats, rotation chart, and session log automatically.

"Sauna done. 15 minutes. Felt great after gym."

"Cold bath 5 minutes. Monday post-gym recovery."

"Sauna + cold plunge. Sauna: 20min. Cold: 3min. Did 3 rounds."

"Update my sauna rotation: Mon/Wed/Fri/Sun"

📊 Analytics

1SESSIONS THIS WEEK

3.2tTOTAL kg LIFTED

7ACTIVE PRs

🔥1DAY STREAK

6MUSCLE GROUPS HIT

—CURRENT PROGRAM

3,220AVG SESSION VOL kg

—AVG ENERGY /10

1SAUNA SESSIONS

1COLD PLUNGES

📡 Log Gym Sessions via Joe on Signal

After every session, message Joe. He parses it, detects PRs, calculates volume, updates the heatmap, and adds the session card automatically.

"Gym done. Push day.
Bench press 60kg 4x8
Incline DB press 20kg 3x10
OHP 40kg 3x8
Lateral raises 8kg 4x12
Tricep pushdown 30kg 3x12
Energy: 8/10 · Mood: strong · Duration: 60min"

"Update my bodyweight to [Xkg]"

"Update my height to [Xcm]"

"What's my best [exercise name]?"

"Show my [lift] progression"

"Set my current program to PPL"