DAY 37
Back and Biceps 6
😊 Good
🏋️ Afternoon Workout · 43 min
🏃 Short core circuit · 10 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
53 min
Total Time
🏋️
19,970 lbs
Lbs Lifted
🍽️
1,794 kcal
Consumed
🔥
267 kcal
Burned
⚡
+1,527
Net Cal
💊
233.5g
Protein
⚖️
192 lbs
Weight
😴
7 hrs
Sleep
👣
4,375
Steps
🏋️ Afternoon Workout
STRENGTH
⏱ 43 MIN 🔥 267 cal
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 115lbs 3. 10 reps @ 125lbs 4. 5 reps @ 155lbs |
| Deadlift Full Body, Lower Back Barbell |
1. 5 reps @ 115lbs — Backoffs 2. 5 reps @ 115lbs — Backoffs 3. 5 reps @ 115lbs — Backoffs |
| Assisted Pull-Up Lats, Biceps Bodyweight |
1. 7 reps (45lbs assist) 2. 7 reps (45lbs assist) 3. 7 reps (45lbs assist) 4. 7 reps (45lbs assist) |
| Barbell Rear Delt Row Rear Delts, Upper Back Barbell |
1. 8 reps @ 115lbs 2. 8 reps @ 125lbs 3. 8 reps @ 125lbs 4. 8 reps @ 125lbs |
| Straight Arm Lat Pulldown Lats, Core Machine |
1. 12 reps @ 120lbs 2. 12 reps @ 120lbs 3. 12 reps @ 120lbs |
| Barbell Curl Biceps Barbell |
1. 10 reps @ 75lbs 2. 10 reps @ 75lbs 3. 10 reps @ 75lbs 4. 10 reps @ 75lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
🔄 Short core circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out Abs, Core Other |
1. 12 reps 2. 12 reps 3. 12 reps |
| Reverse Crunch Lower Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Side Plank Obliques, Core Bodyweight |
1. 45s 2. 45s 3. 45s |
🥗 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 |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
🍽️ Dinner547 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks427 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Nut & Cranberry Salad Topper | 1 tbsp | 35 kcal | 0g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
Total: 1,794 kcal · 233.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
25.3 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackBicepsCore
🍎 Macro Breakdown
Protein233g59%
Carbs123g31%
Fat38g10%