Personal Fitness Tracker
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③ Where Are You Right Now?
⚓ Offshore
🏠 Onshore
When did this offshore rotation start?
④ Starting Stats
Lean Body Mass
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Offshore Fitness Coach
DON WALKER
Day 4/28
Onshore
2 May 2026
Think Smart — Train Smart
Good evening, don walker.
Saturday — here's your progress at a glance.
Bodyweight
82
kg
✓ Target hit! (82kg)
Body Fat
18
%
✓ Target hit! (19%)
Lean Mass
67.2
kg
Strength Score
196
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
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Upper Body
Lower Body
Conditioning
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HIIT
Abs & Core
Mobility
Stretching
Warm-Up
Cardio
Dumbbell Routine
Kettlebell Routine
Resistance Band Routine
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Legs
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Barbell Squat
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Barbell Romanian Deadlift
Dumbbell Lunges
Dumbbell Reverse Lunge
Dumbbell Squat Jumps
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Dumbbell Romanian Deadlift
Dumbbell Step-Ups
Dumbbell Single-Leg Calf Raise
Kettlebell Goblet Squat
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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
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Session History
Hide ▴
Lower Body
2026-04-26 · Offshore · 2 exercises
›
Barbell Squat
Set 1: 70kg × 8 reps
Est. 1RM: ~89kg
Barbell Deadlift
Set 1: 80kg × 10 reps · Set 2: 80kg × 10 reps · Set 3: 80kg × 10 reps
Est. 1RM: ~107kg
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What Gets Measured Gets Managed
Log Body Stats
Date
Bodyweight (kg)
Body Fat %
Lean Body Mass
Auto-calculated
68.1 kg
Measurements (cm)
(optional)
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Waist
Chest
Arms
Thighs
Notes (optional)
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📊 Progress vs Goals
Bodyweight: 85kg → target 82kg
Body fat: 20% → target 19%
Body Composition
Bodyweight & Lean Mass
▾
Body Fat %
▾
Measurements (cm)
▾
Stats History
Date
BW
BF%
LBM
05-02
82kg
18%
67.2kg
✏
04-26
85kg
20%
68kg
✏
W:32 · C:44 · A:12 · T:21.8cm
Think Smart — Train Smart
Est. 1RM Summary
Bench Press
—
Squat
~89kg
2026-04-26
Deadlift
~107kg
2026-04-26
Total Strength Score
~196kg
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
2670 / 2600 kcal
Protein
140g / 140g
Steps
Steps
0 / 9994
Sleep
Duration (hrs)
Quality (1–5)
1
2
3
4
5
Save Daily Log
Goals
✎ Edit Goals
Calories
2600 kcal
Protein
140 g
Steps
9994
Monthly Overview
‹
May 2026
›
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T
F
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All goals hit
Partial
Over calories
No log
Log History
Show ▾
2026-05-02
Cal
2670
Pro
140g
One Hitch at a Time. One Session at a Time.
Select Routine Type
HIIT
Dumbbell
Kettlebell
Abs & Core
Bands
Room
Mobility
Stretching
Warm-Up
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
Sat
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Good protein
Manageable
Plan around it
Not rated
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1 May
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