DAY 4
Shoulders and Zone 2
🏋️ Afternoon Workout · 31 min
🏋️ Core Circuit · 8 min
🚴 Level 2 Free Ride · 30 min
🐕 Tucker Walk · 102 min · 2.95 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
171 min
Total Time
🏋️
24,975 lbs
Lbs Lifted
🚴
132 min
Cardio Time
🔥
925 kcal
Burned
⚖️
198.6 lbs
Weight
😴
6 hrs
Sleep
👣
14,827
Steps
📝 Journal Entry
Feeling sore, but I ain't stopping!
🏋️ Afternoon Workout
STRENGTH
⏱ 31 MIN 🔥 180 cal
| Exercise | Sets |
|---|---|
| Overhead Press Shoulders, Triceps Dumbbell |
1. 10 reps @ 45lbs — Seated 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs 4. 10 reps @ 45lbs |
| Overhead Press Shoulders, Triceps Barbell |
1. 10 reps @ 65lbs 2. 8 reps @ 65lbs 3. 8 reps @ 65lbs |
| Dumbbell Lateral Raise Side Delts Dumbbell |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs |
| Reverse Dumbbell Flyes Rear Delts Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs 4. 15 reps @ 25lbs |
| Dumbbell Front Raise Front Delts Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Barbell Upright Row Traps, Shoulders Barbell |
1. 12 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs |
| Barbell Shrug Traps Barbell |
1. 20 reps @ 185lbs 2. 17 reps @ 185lbs 3. 20 reps @ 185lbs 4. 20 reps @ 185lbs |
🏋️ Core Circuit
OTHER
⏱ 8 MIN 🔥 64 cal
| Exercise | Sets |
|---|---|
| Bicycle Crunch Abs, Obliques Bodyweight |
1. 40 reps 2. 30 reps 3. 30 reps |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Core Bodyweight |
1. 35s 2. 23s 3. 30s |
🚴 Level 2 Free Ride
⏱ 30 MIN 🔥 368 cal
161 kJ
Output (kJ)
90 W
Avg Watts
75 rpm
Avg Cadence
39 %
Avg Resistance
368 kcal
Calories Burned
131 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
Free Ride
Instructor
Good! Still tough though.
🐕 Tucker Walk
⏱ 102 MIN 🔥 313 cal
2.95 mi
Distance
313 kcal
Calories Burned
Long route
Park / Route
Good! It was hot so a little shorter than usual
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
4/10
🧠 Stress
1/10
BMI
26.2 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore