DAY 34
Lower Body Conditioning 5
😊 Good
🏃 Morning Circuit · 21 min
🏃 Core Circuit · 10 min
🚴 Just Ride Easy · 35 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
66 min
Total Time
🚴
35 min
Cardio Time
🍽️
1,882 kcal
Consumed
🔥
406 kcal
Burned
⚡
+1,476
Net Cal
💊
184.5g
Protein
⚖️
192.2 lbs
Weight
😴
4 hrs
Sleep
👣
8,694
Steps
📝 Journal Entry
I needed this recovery/deload week. Whew!
🔄 Morning Circuit
CIRCUIT
⏱ 21 MIN 4 rounds 60s rest 🔥 156 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs 4. 12 reps @ 45lbs |
| Step Up Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Dumbbell Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs 4. 12 reps @ 45lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 16 reps 2. 16 reps 3. 16 reps 4. 16 reps |
| Burpee Full Body Bodyweight |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps |
🔄 Core Circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 56 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Core Twist Obliques, Core Bodyweight |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Plank Core Bodyweight |
1. 45s 2. 45s 3. 45s |
🚴 Just Ride Easy
⏱ 35 MIN 🔥 194 cal
136 kJ
Output (kJ)
65 W
Avg Watts
76 rpm
Avg Cadence
33 %
Avg Resistance
194 kcal
Calories Burned
Recovery Ride
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 |
🥗 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 |
🍽️ Dinner601 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Fajita Chicken (grilled strips only) | 2 × 4 oz | 330 kcal | 56g |
| Fajita Vegetables | 1.25 × 1 cup | 50 kcal | 2.5g |
| Pico de Gallo (fresh, restaurant) | 1/4 cup | 18 kcal | 1g |
| Refried Beans (restaurant) | 0.25 × 1 side (about 1 cup) | 73 kcal | 3.5g |
| Spanish Rice (restaurant) | 0.5 × 1 side (about 1 cup) | 130 kcal | 2.5g |
🍎 Snacks461 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cheddar Cheese | 1 oz | 115 kcal | 7g |
| Popcorn (air-popped) | 1.5 × 3 cups | 140 kcal | 4.5g |
| Beer (light, 12 oz) | 2 × 12 fl oz | 206 kcal | 2g |
Total: 1,882 kcal · 184.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
25.4 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein184g50%
Carbs139g37%
Fat48g13%