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Lean Body Mass
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Offshore Fitness Coach
RUSLAN VEZENICHEV
Day 13/28
Offshore
9 May 2026
Think Smart — Train Smart
Good evening, Ruslan Vezenichev.
Saturday — here's your progress at a glance.
Bodyweight
75
kg
✓ Target hit! (85kg)
Body Fat
14
%
✓ Target hit! (15%)
Lean Mass
64.5
kg
Strength Score
267
kg
Body Composition
Bodyweight & Lean Mass
▾
Body Fat %
▾
One Hitch at a Time. One Session at a Time.
📅 Select Day
Today
Location
Offshore
Onshore
Mode
Normal
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Session Type
— Select session type —
Upper Body
Lower Body
Conditioning
Rest Day
— Select conditioning type —
HIIT
Abs & Core
Mobility
Stretching
Warm-Up
Cardio
Dumbbell Routine
Kettlebell Routine
Resistance Band Routine
⭐ OFC Signature Sessions
Cabin — Bodyweight
Cabin — Dumbbell
Cabin — Kettlebell
Cabin — Resistance Band
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— Cardio type —
Walking
Running
Rowing Machine
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Cross Trainer
Duration (minutes)
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— Body part —
Legs
— Select exercise —
Barbell Squat
Barbell Deadlift
Barbell Romanian Deadlift
Dumbbell Lunges
Dumbbell Reverse Lunge
Dumbbell Squat Jumps
Dumbbell Goblet Squat
Dumbbell Romanian Deadlift
Dumbbell Step-Ups
Dumbbell Single-Leg Calf Raise
Kettlebell Goblet Squat
Cable Goblet Squat
Cable Pull-Through
Cable Deadlift
Bulgarian Split Squat
Leg Press
Leg Extension
Leg Curl
Hip Thrust
Smith Machine Calf Raises
Sumo Squat
+ Add Exercise
🛌
Rest Day
Recovery is part of the programme.
Session Notes
Progress Photo Link (optional)
✓ Complete Session
Session History
Hide ▴
Upper Body
2026-05-14 · Offshore · 1 exercise
›
Barbell Bench Press
Set 1: 110kg × 10 reps · Set 2: 110kg × 10 reps · Set 3: 110kg × 10 reps
Est. 1RM: ~147kg
✏ Edit Session
Lower Body
2026-05-10 · Offshore · 2 exercises
›
Barbell Squat
Set 1: 80kg × 10 reps · Set 2: 80kg × 10 reps · Set 3: 80kg × 10 reps
Est. 1RM: ~107kg
Barbell Squat
Set 1: 90kg × 10 reps · Set 2: 90kg × 10 reps · Set 3: 90kg × 10 reps
Est. 1RM: ~120kg
✏ Edit Session
Upper Body
2026-05-09 · Offshore · 1 exercise
›
Barbell Bench Press
Set 1: 100kg × 10 reps · Set 2: 100kg × 10 reps · Set 3: 100kg × 10 reps
Est. 1RM: ~133kg
✏ Edit Session
What Gets Measured Gets Managed
Log Body Stats
Date
Bodyweight (kg)
Body Fat %
Lean Body Mass
Auto-calculated
68.1 kg
Measurements (cm)
(optional)
▸ Show
Waist
Chest
Arms
Thighs
Notes (optional)
Progress Photo Link (optional)
Save Stats
🎯 Goals Achieved!
✓ Bodyweight target hit (85kg)
✓ Body fat target hit (15%)
Body Composition
Bodyweight & Lean Mass
▾
Body Fat %
▾
Measurements (cm)
▾
Stats History
Date
BW
BF%
LBM
05-09
75kg
14%
64.5kg
✏
Think Smart — Train Smart
Est. 1RM Summary
Bench Press
~147kg
2026-05-14
Squat
~120kg
2026-05-10
Deadlift
—
Total Strength Score
~267kg
Strength Progress
Total Est. 1RM Score
▾
Actual Weight Lifted — Bench / Squat / Deadlift
▾
Bench Press — Est. 1RM
▾
Squat — Est. 1RM
▾
Deadlift — Est. 1RM
▾
Think Smart — Eat Healthy
Daily Log
Date
Nutrition
Calories
Protein (g)
Calories
2300 / 2300 kcal
Protein
150g / 200g
Steps
Steps
9000 / 10000
Sleep
Duration (hrs)
Quality (1–5)
1
2
3
4
5
Save Daily Log
Goals
✎ Edit Goals
Calories
2300 kcal
Protein
200 g
Steps
10000
Monthly Overview
‹
May 2026
›
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M
T
W
T
F
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All goals hit
Partial
Over calories
No log
Log History
Show ▾
2026-05-09
9000 steps
Cal
2300
Pro
150g
One Hitch at a Time. One Session at a Time.
Select Routine Type
OFC HIIT Systems
OFC Dumbbell Conditioning
OFC Kettlebell Conditioning
OFC Core & Abs Systems
OFC Resistance Band Systems
OFC Cabin Workouts
OFC Mobility & Rehab
OFC Stretch & Flexibility
OFC Warm-Up Protocols
⭐ OFC Signature Sessions
Select Routine
— Choose a routine —
Hip & Lower Back 1
Hip & Lower Back 2
Hip & Lower Back 3
Hip & Lower Back 4
Hip & Lower Back 5
Thoracic & Upper Back 1
Thoracic & Upper Back 2
Thoracic & Upper Back 3
Thoracic & Upper Back 4
Thoracic & Upper Back 5
Shoulder & Rotator Cuff 1
Shoulder & Rotator Cuff 2
Shoulder & Rotator Cuff 3
Shoulder & Rotator Cuff 4
Shoulder & Rotator Cuff 5
Ankle & Knee 1
Ankle & Knee 2
Ankle & Knee 3
Ankle & Knee 4
Ankle & Knee 5
Neck & Upper Trap 1
Neck & Upper Trap 2
Neck & Upper Trap 3
Neck & Upper Trap 4
Neck & Upper Trap 5
Full Body Flow 1
Full Body Flow 2
Full Body Flow 3
Full Body Flow 4
Full Body Flow 5
SESSION TIMER
18:00
Hip & Lower Back 5
Timer running — work through the exercise list below
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Routine Overview
Mobility — Hip & Lower Back 5
1
Cat-Camel (dynamic)
12 reps
2
Hip Circle (dynamic)
10 reps
3
Cossack Squat (dynamic)
8 each side
4
Standing Knee Hug (dynamic)
10 steps
5
Lateral Hip Shift (dynamic)
8 each side
6
Kneeling Hip Flexor Stretch
45 sec each side
7
Pigeon Pose
45 sec each side
8
Supine Spinal Twist
40 sec each side
9
Child's Pose (wide)
60 sec
Session duration:
18 min
Think Smart — Eat Healthy
Monthly Galley Planner
Rate each meal — tap any column in the 30-day pattern to see what was served that day.
30-Day Pattern
3 dots per day = B / L / D · Tap to view meals
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Good protein
Manageable
Plan around it
Not rated
‹
This Week
›
Monday
4 May
Breakfast
Lunch
Dinner
Tuesday
5 May
Breakfast
Lunch
Dinner
Wednesday
6 May
Breakfast
Lunch
Dinner
Thursday
7 May
Breakfast
Lunch
Dinner
Friday
8 May
Breakfast
Lunch
Dinner
Saturday
9 May
Breakfast
Lunch
Dinner
Sunday
10 May
Breakfast
Lunch
Dinner
For full nutrition tracking, use
MyFitnessPal
alongside this planner.
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