08 // FITNESS BAY
Current training status and plan
The fitness page shows height, weight, computed BMI, big-three strength, phase goal and weekly training plan without exposing full private logs.
Current overview
Base strength consolidation
Maintain a steady strength routine while improving conditioning, posture control and movement quality without chasing short-term maxes.
Current status
Base strength consolidation
Maintain a steady strength routine while improving conditioning, posture control and movement quality without chasing short-term maxes.
Updated: 2026-05-19
Big three strength
Big three strength
Weekly plan
Weekly plan
Squat / Romanian deadlift / Lunges / Core stability
Keep the main lift stable, control accessory tempo and avoid chasing max weight.
Bench press / Overhead press / Incline dumbbell press / Triceps accessories
Keep the shoulder blades stable and avoid sacrificing bar path for load.
Deadlift / Barbell rows / Pull-ups / Face pulls
Protect recovery, avoid accumulating lower-back fatigue and keep back engagement clean.
Training notes
Training notes
Current principles
The training record is designed around long-term consistency. It does not expose detailed private body data; it only shows the current phase.
- The big three provide a simple baseline for strength, not the whole goal.
- BMI is only a rough reference, not a complete health judgment.
- Each training block prioritizes technique quality, sleep and recovery.
- If readiness drops, reduce volume before forcing the plan.