Josh White Coaching Portal

1

Morning Biometrics & Vitals

Weight, RHR, HRV, BP & Glucose

▼

Weight (kg)

Weight (lbs)

RHR (bpm)

HRV (ms)

BP Systolic

BP Diastolic

Fasted Blood Glucose (mmol/L)

2

Sleep & Morning Readiness

Bed/Wake time, Quality & Readiness

▼

Bed Time

Wake Time

Sleep Duration (hrs:mins)

Sleep Quality (Scale 1-5)

1

2

3

4

5

Morning Readiness (Scale 1-5)

1

2

3

4

5

3

Nutrition & Digestion

Accuracy %, Macros, Water & Gut

▼

Nutrition Accuracy (%)

100%

50%

0%

Cals

Pro

Carb

Fat

Water (Litres)

Supplements Taken?

Yes

No

Off-Plan Meals

Digestive Issues

4

Activity & Biofeedback

Training Session, Steps, Cardio & Scales

▼

Which Session?

Push 1

Quads & Back

Push 2

Pull

Legs

Rest

Daily Steps

Cardio (Mins)

Cardio Avg. HR

Performance Increase?

Yes

No

Rest

Motivation (Scale 1-5)

1

2

3

4

5

Muscle Soreness (Scale 1-5)

1

2

3

4

5

Energy Levels (Scale 1-5)

1

2

3

4

5

Stress Levels (Scale 1-5)

1

2

3

4

5

Illness

No

Yes

Weekly Measurements (cm)

Synced directly to your selected week in Tracker

Waist (cm)

Mid-Thigh Flexed

Upper Arm Flexed

Chest (cm)

Weekly Review & Reflections

General Overview for the Week

The Main Struggle I Faced This Week Was...

I Could Have Made This Week Better If I...

Next Week Will Be a Great Success If I...

Additional Notes

Rate Each of the Following Statements (1-7)

1 = Low levels, 7 = High levels

Clarity — I knew my "why" and lived intentionally

1

2

3

4

5

6

7

Necessity — I felt it was necessary to be my best and made success a "must"

1

2

3

4

5

6

7

Productivity — I worked on things that mattered most this week

1

2

3

4

5

6

7

Influence — I was a role model to my family, friends, colleague and clients

1

2

3

4

5

6

7

Courage — I shared my real self, thoughts, and feelings with my friends and family

1

2

3

4

5

6

7

Training Schedule

Tap any day to load session & targets

Training Split Sessions

TD • Training Day

NTD • Rest Day

Training Day Targets

Protocol Selector

Tap a day to view daily Supplements & PEDs

Daily Supplements Protocol

Synced from Supplements & Dashboard tabs

Weekly PED / AAS Protocol

Phase: PHYSIOLOGICAL

Show All

Phase & Targets

WEEK 6

Current Week

PREP

Timeline Phase

14,000

Daily Steps

150 mins

Weekly Cardio

Key Dates & Countdown

Synced from Dashboard & Timeline

Weekly Schedule Summary

Master Google Sheet

Switch to full spreadsheet view

📊 Open Full Master Google Sheet ↗

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