DAY 33
Arms + Light Condition 5
💪 Crushed it
🏋️ Morning Workout · 19 min
🏃 Conditioning Cycle · 11 min
🚴 Chill Ride · 25 min
🐕 Tucker Walk · 60 min · 2.83 miles
🐕 Paisley and Atlas walk · 38 min · 0.86 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
153 min
Total Time
🏋️
9,750 lbs
Lbs Lifted
🚴
123 min
Cardio Time
🍽️
1,685 kcal
Consumed
🔥
854 kcal
Burned
⚡
+831
Net Cal
💊
137g
Protein
⚖️
192.6 lbs
Weight
😴
5.5 hrs
Sleep
👣
17,002
Steps
🏋️ Morning Workout
STRENGTH
⏱ 19 MIN 🔥 90 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Biceps |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs |
| Hammer Curl Biceps, Brachialis |
1. 12 reps @ 50lbs — Rope 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Skull Crusher Triceps |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs |
| Tricep Pushdown With Rope Triceps |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 15 reps @ 50lbs |
🔄 Conditioning Cycle
CIRCUIT
⏱ 11 MIN 4 rounds 60s rest 🔥 95 cal
| Exercise | Sets / Reps |
|---|---|
| Push-Up Chest, Triceps, Core Bodyweight |
1. 25 reps 2. 25 reps 3. 25 reps 4. 25 reps |
| Kettlebell Swing Hamstrings, Glutes, Back Dumbbell |
1. 20 reps @ 20lbs 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs 4. 20 reps @ 20lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 25 reps |
🚴 Chill Ride
⏱ 25 MIN 🔥 259 cal
121 kJ
Output (kJ)
80 W
Avg Watts
81 rpm
Avg Cadence
34 %
Avg Resistance
259 kcal
Calories Burned
118 bpm
Avg Heart Rate
Recovery Ride
Class Type
Just Ride
Instructor
A nice chill ride that I felt good during so I tried to keep around zone 2 or at least high 1.
🐕 Tucker Walk
⏱ 60 MIN 🔥 285 cal
2.83 mi
Distance
285 kcal
Calories Burned
Random Long Route
Park / Route
🐕 Paisley and Atlas walk
⏱ 38 MIN 🔥 125 cal
0.86 mi
Distance
125 kcal
Calories Burned
Short old lady route
Park / Route
🥗 Meals
🍳 Breakfast415 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 |
🥗 Lunch380 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pokemoto — Hawaiian Poke Bowl (lettuce base) | 1 bowl | 380 kcal | 30g |
🍽️ Dinner890 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| NY Strip Steak (1 oz) | 8 × 1 oz | 480 kcal | 56g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Texas Roadhouse — Rattlesnake Bites | 0.5 × 1 order | 280 kcal | 12.5g |
Had some random stuff and drinks, added additional calories to be safe.
Total: 1,685 kcal · 137g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.4 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ArmsCore
🍎 Macro Breakdown
Protein137g44%
Carbs94g30%
Fat80g26%