DAY 39
Shoulders and Zone II 6
😊 Good
🏋️ Morning Workout · 36 min
🏃 Core circuit · 12 min
🚴 Zone II · 55 min
🐕 Tucker walk · 82 min · 2.98 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
185 min
Total Time
🏋️
20,250 lbs
Lbs Lifted
🚴
137 min
Cardio Time
🍽️
1,983 kcal
Consumed
🔥
1,175 kcal
Burned
⚡
+808
Net Cal
💊
148.8g
Protein
⚖️
190 lbs
Weight
😴
8 hrs
Sleep
👣
12,328
Steps
🏋️ Morning Workout
STRENGTH
⏱ 36 MIN 🔥 207 cal
| Exercise | Sets |
|---|---|
| Seated Dumbbell Shoulder Press Dumbbell |
1. 8 reps @ 50lbs 2. 8 reps @ 50lbs 3. 8 reps @ 50lbs 4. 8 reps @ 50lbs |
| Overhead Press Barbell |
1. 8 reps @ 85lbs 2. 8 reps @ 85lbs 3. 8 reps @ 85lbs 4. 8 reps @ 85lbs |
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs 3. 15 reps @ 20lbs 4. 15 reps @ 20lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 35lbs 2. 15 reps @ 35lbs 3. 15 reps @ 35lbs 4. 15 reps @ 35lbs |
| Dumbbell Front Raise Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Barbell Upright Row Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs |
| Barbell Shrug Barbell |
1. 12 reps @ 185lbs 2. 12 reps @ 185lbs 3. 12 reps @ 185lbs 4. 12 reps @ 185lbs |
🔄 Core circuit
CIRCUIT
⏱ 12 MIN 3 rounds 60s rest 🔥 92 cal
| Exercise | Sets / Reps |
|---|---|
| Bicycle Crunch |
1. 50 reps 2. 50 reps 3. 50 reps |
| Mountain Climbers |
1. 50 reps 2. 50 reps 3. 50 reps |
| Plank |
1. 45s 2. 45s 3. 45s |
🚴 Zone II
⏱ 55 MIN 🔥 571 cal
308 kJ
Output (kJ)
93 W
Avg Watts
72 rpm
Avg Cadence
40 %
Avg Resistance
571 kcal
Calories Burned
117 bpm
Avg Heart Rate
Just ride
Instructor
🐕 Tucker walk
⏱ 82 MIN 🔥 305 cal
2.98 mi
Distance
305 kcal
Calories Burned
Long route
Park / Route
🥗 Meals
🍳 Breakfast448 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 | 150 kcal | 5g |
| Blueberries | 0.33 × 1 cup | 28 kcal | 0.3g |
| Sugar Free Pancake Syrup | 0.5 × 2 tbsp (30mL) | 5 kcal | 0g |
🥗 Lunch535 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 40 kcal | 2g |
| White Rice (cooked) | 1 cup | 121 kcal | 2g |
🍽️ Dinner585 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Pepperoni, 1 slice) | 1 slice | 313 kcal | 14g |
| Pizza (Cheese, 1 slice) | 1 slice | 272 kcal | 12g |
🍎 Snacks415 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Andy's — Chocolate Frozen Custard (regular) | regular cup | 350 kcal | 7g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 15 kcal | 0g |
Total: 1,983 kcal · 148.8g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.1 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein148g36%
Carbs192g47%
Fat69g17%