DAY 15
Chest + Tris and HIIT 3
😊 Good
🏋️ Morning Workout · 43 min
🏃 Cardio · 10 min
🚴 HIIT Ride · 20 min
🚴 Cool Down · 5 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
78 min
Total Time
🏋️
28,380 lbs
Lbs Lifted
🚴
25 min
Cardio Time
🍽️
1,814 kcal
Consumed
🔥
529 kcal
Burned
⚡
+1,285
Net Cal
💊
166.8g
Protein
⚖️
196.5 lbs
Weight
😴
8 hrs
Sleep
👣
13,820
Steps
📝 Journal Entry
The family is in town and I've indulged a bit, but nothing too crazy, keeping it within reason and adjusting future meals to make up for it!
🏋️ Morning Workout
STRENGTH
⏱ 43 MIN 🔥 251 cal
| Exercise | Sets |
|---|---|
| Bench Press Chest, Triceps, Shoulders Barbell |
1. 8 reps @ 225lbs 2. 8 reps @ 225lbs 3. 7 reps @ 225lbs 4. 8 reps @ 225lbs |
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 20 reps @ 52.5lbs 2. 20 reps @ 52.5lbs 3. 15 reps @ 52.5lbs 4. 15 reps @ 52.5lbs |
| Bar Dip Chest, Triceps Plate |
1. 12 reps @ 10lbs 2. 12 reps @ 10lbs 3. 12 reps @ 10lbs 4. 12 reps @ 10lbs |
| Resistance Band Chest Fly Chest Resistance Band |
1. 50 reps @ 45lbs 2. 50 reps @ 45lbs 3. 50 reps @ 45lbs |
| Close-Grip Bench Press Triceps, Chest Barbell |
1. 10 reps @ 165lbs 2. 10 reps @ 165lbs 3. 10 reps @ 165lbs |
| Tricep Pushdown With Rope Triceps Machine |
1. 16 reps @ 50lbs 2. 17 reps @ 50lbs 3. 18 reps @ 50lbs |
| Overhead Cable Triceps Extension (Upper Position) Triceps Cable |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
🔄 Circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Knee Raise Abs, Hip Flexors Bodyweight |
1. 18 reps 2. 17 reps 3. 20 reps |
| Plank Core Bodyweight |
1. 55s 2. 55s 3. 55s |
| Dead Bug Core, Stability |
1. 15 reps 2. 15 reps 3. 15 reps |
🚴 HIIT Ride
⏱ 20 MIN 🔥 187 cal
131 kJ
Output (kJ)
109 W
Avg Watts
88 rpm
Avg Cadence
38 %
Avg Resistance
187 kcal
Calories Burned
HIIT Ride
Class Type
Benny Adami
Instructor
🚴 Cool Down
⏱ 5 MIN 🔥 37 cal
26 kJ
Output (kJ)
86 W
Avg Watts
81 rpm
Avg Cadence
35 %
Avg Resistance
37 kcal
Calories Burned
Other
Class Type
Denis Morton
Instructor
🥗 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 |
🍽️ Dinner723 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Beef Bulgogi / Korean BBQ Beef (1 oz) | 2 × 1 oz | 110 kcal | 14g |
| Short Ribs (1 oz) | 2 × 1 oz | 160 kcal | 10g |
| Pork Belly (1 oz) | 2 × 1 oz | 294 kcal | 6g |
| Chicken Breast, grilled (1 oz) | 2 × 1 oz | 94 kcal | 18g |
| Onion | 1/2 cup | 32 kcal | 1g |
| Sweet Potato | 0.25 × 5-6 oz | 33 kcal | 0.8g |
This one was tricky. I went to K-Pot (Korean BBQ) and just had a ton of meat, haha. Trying my best here.
🍎 Snacks78 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
Total: 1,814 kcal · 166.8g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.9 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore
🍎 Macro Breakdown
Protein166g48%
Carbs97g28%
Fat80g23%