DAY 25
Shoulders and Zone 4
😐 Okay
🏋️ Morning Workout · 40 min
🏃 Core Circuit · 20 min
🚴 Peloton Ride · 50 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
110 min
Total Time
🏋️
32,600 lbs
Lbs Lifted
🚴
50 min
Cardio Time
🍽️
1,885 kcal
Consumed
🔥
969 kcal
Burned
⚡
+916
Net Cal
💊
237g
Protein
⚖️
193.8 lbs
Weight
😴
5.5 hrs
Sleep
👣
10,183
Steps
📝 Journal Entry
Still rocking and rolling, not a lot of time to record vlogs lately but that doesn't mean the real work stops!
🏋️ Morning Workout
STRENGTH
⏱ 40 MIN 🔥 239 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 5. 10 reps @ 50lbs |
| Overhead Press Shoulders, Triceps Barbell |
1. 20 reps @ 75lbs 2. 20 reps @ 75lbs 3. 20 reps @ 75lbs 4. 20 reps @ 75lbs |
| Dumbbell Lateral Raise Side Delts Dumbbell |
1. 15 reps @ 20lbs 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs 4. 20 reps @ 20lbs |
| Bent Over Rear Delt Fly Rear Deltoid, Rhomboids Dumbbell |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs 4. 20 reps @ 30lbs |
| Dumbbell Front Raise Front Delts Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Barbell Upright Row Traps, Shoulders Barbell |
1. 15 reps @ 95lbs 2. 15 reps @ 95lbs 3. 15 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 🔥 156 cal
| Exercise | Sets / Reps |
|---|---|
| Bicycle Crunch Abs, Obliques Bodyweight |
1. 40 reps 2. 40 reps 3. 50 reps |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 30 reps 2. 30 reps 3. 40 reps |
| Plank Core Bodyweight |
1. 45s 2. 45s 3. 40s |
🚴 Peloton Ride
⏱ 50 MIN 🔥 574 cal
281 kJ
Output (kJ)
94 W
Avg Watts
74 rpm
Avg Cadence
40 %
Avg Resistance
574 kcal
Calories Burned
124 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
Free Ride
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 |
🥗 Lunch564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
with some sun-dried tomatoes
🍽️ Dinner701 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 |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
Some strawberry-preservers (no sugar) with the yogurt
🍎 Snacks162 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
some dried cranberry and walnut mix in the second serving of yogurt for dessert
Total: 1,885 kcal · 237g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
25.6 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein237g56%
Carbs144g34%
Fat39g9%