DAY 11
Shoulders and Zone 2
😐 Okay
🏋️ Morning Workout · 40 min
🏃 Core Circuit · 20 min
🐕 Walked Tucker · 62 min · 3.14 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
122 min
Total Time
🏋️
27,765 lbs
Lbs Lifted
🚴
62 min
Cardio Time
🍽️
2,065 kcal
Consumed
🔥
671 kcal
Burned
⚡
+1,394
Net Cal
💊
241.5g
Protein
⚖️
196.2 lbs
Weight
😴
6.8 hrs
Sleep
👣
13,978
Steps
🏋️ Morning Workout
STRENGTH
⏱ 40 MIN 🔥 242 cal
| Exercise | Sets |
|---|---|
| Seated Overhead Dumbbell Press Deltoids, Triceps, Upper Traps Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs 4. 10 reps @ 50lbs |
| Overhead Press Shoulders, Triceps Barbell |
1. 15 reps @ 65lbs 2. 15 reps @ 65lbs 3. 15 reps @ 65lbs |
| Dumbbell Lateral Raise Side Delts Dumbbell |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs |
| Bent Over Rear Delt Fly Rear Deltoid, Rhomboids Dumbbell |
1. 16 reps @ 30lbs 2. 16 reps @ 30lbs 3. 16 reps @ 30lbs 4. 16 reps @ 30lbs |
| 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. 12 reps @ 95lbs 3. 12 reps @ 95lbs |
| Barbell Shrug Traps Barbell |
1. 20 reps @ 185lbs 2. 20 reps @ 185lbs 3. 20 reps @ 185lbs 4. 20 reps @ 185lbs |
🔄 Core Circuit
CIRCUIT
⏱ 20 MIN 3 rounds 60s rest 🔥 158 cal
| Exercise | Sets / Reps |
|---|---|
| Bicycle Crunch Abs, Obliques Bodyweight |
1. 40 reps 2. 40 reps 3. 40 reps |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Plank Core Bodyweight |
1. 45s 2. 45s 3. 35s |
🐕 Walked Tucker
⏱ 62 MIN 🔥 271 cal
3.14 mi
Distance
271 kcal
Calories Burned
Long walk
Park / Route
🥗 Meals
🍳 Breakfast458 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup dry | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍎 Snacks488 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Walnuts | 0.5 × 1 oz | 93 kcal | 2g |
some dried cranberry and walnut mix in the second serving of yogurt for dessert
Total: 2,065 kcal · 241.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
25.9 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein241g54%
Carbs151g34%
Fat52g12%