MACRO
01
MESO
#4
WEEK / PHASE
W4 ACCUM
BLOCK
DEFICIT
PLANNING MODEW6 · week of 2026-07-13 — planned targets, not actualsback to current
VOLUME · PLANNED SETS / WEEK
DEFICIT · MRV ×0.88
[ W6 · 23 ACTIVE GROUPS ]
MUSCLE ROLLUP · MV/MEV/MAV/MRVcore-principles §8 · landmarks summed per muscle
Legs
58.7
/69.5
Chest
14.5
/22.9
Back
37.7
/40.6
Shoulders
36
/44.9
Arms
49
/51
Abdominals
13
/31.7
Side Delts
18
/22
Elbow Flexion
17
/17.6
Elbow Extension
16
/15.8
Quads
12.8
/15
Hinge
12
/14.1
Plantar Flexion
12
/14.1
Vertical Pull
10.6
/10.6
Horizontal Pull
10
/10.6
Rear Delts
10
/12.3
Glutes
9.9
/12.3
Traps
9
/10.6
Erector Spinae
8.1
/8.8
Wrist Flexion
8
/8.8
Wrist Extension
8
/8.8
Front Delts
8
/10.6
Horizontal Push
7.5
/12.3
Horizontal Fly
7
/10.6
Adductors
6
/7
Abductors
6
/7
Flexion
4
/10.6
Anti-Extension
3
/8.8
Anti-Rotation
3
/7
Anti-Lateral Flexion
3
/5.3
TOTAL
208.9
eff sets · direct 163
21/0/2
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