MACRO
01
MESO
#4
WEEK / PHASE
W4 ACCUM
BLOCK
DEFICIT
VOLUME · EFFECTIVE SETS / WEEK
DEFICIT · MRV ×0.88
[ W4 · 0 ACTIVE GROUPS ]
no sessions logged in W4 (2026-06-29 → 2026-07-05)
import a fresh Hevy export · or switch the Volume Tracker to meso / all-time
NUTRITION · W4 AVG vs PHASE
no nutrition logged this week — import a Cronometer export
BODY WEIGHT · 14D
no weigh-ins — import Apple Health or log manually
WEEKLY REVIEW
OPEN · 23 DIFFS
▽Flexion−4 vs plan
▽Anti-Extension−3 vs plan
▽Anti-Rotation−3 vs plan
▽Anti-Lateral Flexion−3 vs plan
▽Resolution queue25 unmapped
RESOLVE DIFFS →
MACRO ARC · CANONICAL D·D·M·S·S·S·M · POSITION FIXED BY YOUR ANSWER AT IMPORT
D
#4 CP-B
D
#5 CP-C
M
#6 CP-D
S
#7
S
#8
S
#9 CP-E
M
#10
ANNUAL LANDMARKS · MACRO START → NOW → TARGET
VO₂max
52 → 52 / 55
Pull-ups (strict)
17 → 17 / 20
Resting HR
56 → 56 / 52
Body fat %
14.5 → 14.5 / 13