DAY 16
Back + Bicep 3
😊 Good
🏋️ Morning Workout
🏃 Core · 12 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
12 min
Total Time
🏋️
22,227 lbs
Lbs Lifted
🍽️
2,017 kcal
Consumed
🔥
74 kcal
Burned
⚡
+1,943
Net Cal
💊
188g
Protein
⚖️
196 lbs
Weight
😴
6.5 hrs
Sleep
👣
8,000
Steps
🏋️ Morning Workout
STRENGTH
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 8 reps @ 135lbs 2. 8 reps @ 135lbs 3. 8 reps @ 135lbs 4. 8 reps @ 135lbs 5. 8 reps @ 135lbs |
| Assisted Pull-Up Lats, Biceps Bodyweight |
1. 3 reps (45lbs assist) 2. 3 reps (45lbs assist) 3. 3 reps (45lbs assist) 4. 4 reps (45lbs assist) |
| Barbell Rear Delt Row Rear Delts, Upper Back Barbell |
1. 8 reps @ 115lbs 2. 10 reps @ 115lbs 3. 10 reps @ 115lbs 4. 10 reps @ 115lbs |
| Dumbbell Row Lats, Biceps Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs |
| Straight Arm Lat Pulldown Lats, Core Machine |
1. 12 reps @ 110lbs 2. 12 reps @ 110lbs 3. 12 reps @ 110lbs |
| EZ Curl Biceps EZ Bar |
1. 12 reps @ 65lbs 2. 12 reps @ 65lbs 3. 12 reps @ 65lbs 4. 12 reps @ 65lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 10 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Incline Dumbbell Curl Biceps Dumbbell |
1. 20 reps @ 15lbs 2. 20 reps @ 15lbs 3. 20 reps @ 15lbs |
🔄 Core
CIRCUIT
⏱ 12 MIN 3 rounds 90s rest 🔥 74 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out Abs, Core Other |
1. 10 reps 2. 10 reps 3. 10 reps |
| Side Plank Obliques, Core Bodyweight |
1. 45s 2. 45s 3. 45s |
| Reverse Crunch Lower Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
🥗 Lunch512 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
🍽️ Dinner930 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Quarter Pound Cheeseburger | 1 burger | 520 kcal | 31g |
| Hot Dog (with bun) | 1 hot dog | 310 kcal | 11g |
| Ketchup (no-sugar-added) | 1 tbsp | 10 kcal | 0g |
| Mustard (yellow) | 1 tbsp | 9 kcal | 1g |
| Mixed Salad Greens | 3 cups | 15 kcal | 1g |
| Tomatoes | 0.5 × 1 cup cherry | 13 kcal | 0.5g |
| Cucumber | 0.5 × 1 cup | 8 kcal | 0.5g |
| Balsamic Vinegar | 3 × 1 tbsp | 45 kcal | 0g |
Keto buns so totals MIGHT be lower.
🍎 Snacks310 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Cheddar Cheese | 1.5 × 1 oz | 173 kcal | 10.5g |
Total: 2,017 kcal · 188g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.9 — Overweight
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein188g49%
Carbs109g28%
Fat87g23%