DAY 18
Shoulders and Zone 3
😊 Good
🏋️ Morning Workout · 37 min
🏃 Core Circuit · 7 min
🚴 Zone 2 Just Ride · 35 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
79 min
Total Time
🏋️
25,570 lbs
Lbs Lifted
🚴
35 min
Cardio Time
🍽️
1,586 kcal
Consumed
🔥
547 kcal
Burned
⚡
+1,039
Net Cal
💊
208.5g
Protein
⚖️
197 lbs
Weight
😴
11.3 hrs
Sleep
👣
7,160
Steps
🏋️ Morning Workout
STRENGTH
⏱ 37 MIN 🔥 224 cal
| Exercise | Sets |
|---|---|
| Seated Overhead Dumbbell Press Deltoids, Triceps, Upper Traps Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 8 reps @ 50lbs 4. 8 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 @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs 4. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly Rear Deltoid, Rhomboids Dumbbell |
1. 20 reps @ 25lbs 2. 20 reps @ 25lbs 3. 20 reps @ 25lbs 4. 20 reps @ 25lbs |
| Dumbbell Front Raise Front Delts Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 15 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. 18 reps @ 185lbs 2. 15 reps @ 185lbs 3. 17 reps @ 185lbs 4. 20 reps @ 185lbs |
🔄 Core Circuit
CIRCUIT
⏱ 7 MIN 3 rounds 60s rest 🔥 56 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. 40s 2. 30s 3. 35s |
🚴 Zone 2 Just Ride
⏱ 35 MIN 🔥 267 cal
187 kJ
Output (kJ)
89 W
Avg Watts
78 rpm
Avg Cadence
37 %
Avg Resistance
267 kcal
Calories Burned
LISS / Zone 2
Class Type
Just ride
Instructor
🥗 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 |
🥗 Lunch434 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner632 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 |
| Mixed Salad Greens | 3 cups | 15 kcal | 1g |
| Balsamic Vinegar | 3.5 × 1 tbsp | 53 kcal | 0g |
Caesar salad
🍎 Snacks255 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Walnuts | 0.5 × 1 oz | 93 kcal | 2g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
some dried cranberry and walnut mix
Total: 1,586 kcal · 208.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
26 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein208g62%
Carbs86g25%
Fat44g13%