MACRO
01
MESO
#4
WEEK / PHASE
W4 ACCUM
BLOCK
DEFICIT
PLANNING MODEW7 · week of 2026-07-20 — planned targets, not actualsback to current
VOLUME · PLANNED SETS / WEEK
DEFICIT · MRV ×0.88
[ W7 · 23 ACTIVE GROUPS ]
MUSCLE ROLLUP · MV/MEV/MAV/MRVcore-principles §8 · landmarks summed per muscle
Legs
29.9
/69.5
Chest
7.8
/22.9
Back
19.4
/40.6
Shoulders
18.5
/44.9
Arms
25.5
/51
Abdominals
8
/31.7
Elbow Flexion
9
/17.6
Side Delts
9
/22
Elbow Extension
8.5
/15.8
Quads
6.4
/15
Hinge
6
/14.1
Plantar Flexion
6
/14.1
Glutes
5.5
/12.3
Rear Delts
5.5
/12.3
Vertical Pull
5.3
/10.6
Horizontal Pull
5
/10.6
Erector Spinae
4.6
/8.8
Traps
4.5
/10.6
Wrist Flexion
4
/8.8
Wrist Extension
4
/8.8
Horizontal Fly
4
/10.6
Front Delts
4
/10.6
Horizontal Push
3.8
/12.3
Adductors
3
/7
Abductors
3
/7
Flexion
2
/10.6
Anti-Extension
2
/8.8
Anti-Rotation
2
/7
Anti-Lateral Flexion
2
/5.3
TOTAL
109.1
eff sets · direct 86
21/2/0
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