DAY 44
Back and Biceps 7
💪 Crushed it
🏋️ Afternoon Workout · 36 min
🏃 Short core circuit · 13 min
🐕 Nash and Tucker · 78 min · 3.72 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
127 min
Total Time
🏋️
19,216 lbs
Lbs Lifted
🚴
78 min
Cardio Time
🍽️
1,861 kcal
Consumed
🔥
592 kcal
Burned
⚡
+1,269
Net Cal
💊
227.4g
Protein
⚖️
189.4 lbs
Weight
😴
5.75 hrs
Sleep
👣
13,383
Steps
🏋️ Afternoon Workout
STRENGTH
⏱ 36 MIN 🔥 195 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 5 reps @ 155lbs 2. 5 reps @ 155lbs 3. 5 reps @ 155lbs 4. 5 reps @ 155lbs |
| Assisted Pull-Up 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 Barbell |
1. 6 reps @ 135lbs 2. 6 reps @ 135lbs 3. 6 reps @ 135lbs 4. 6 reps @ 135lbs |
| Straight Arm Lat Pulldown Machine |
1. 10 reps @ 120lbs 2. 10 reps @ 120lbs 3. 10 reps @ 120lbs 4. 10 reps @ 120lbs |
| EZ Curl EZ Bar |
1. 12 reps @ 67lbs 2. 12 reps @ 67lbs 3. 12 reps @ 67lbs 4. 12 reps @ 67lbs |
| Hammer Curl Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs 4. 12 reps @ 45lbs |
| Incline Dumbbell Curl Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs 3. 15 reps @ 20lbs 4. 12 reps @ 45lbs |
🔄 Short core circuit
CIRCUIT
⏱ 13 MIN 3 rounds 60s rest 🔥 74 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out |
1. 12 reps 2. 12 reps 3. 12 reps |
| Reverse Crunch |
1. 15 reps 2. 15 reps 3. 15 reps |
| Side Plank |
1. 60s 2. 60s 3. 60s |
🐕 Nash and Tucker
⏱ 78 MIN 🔥 323 cal
3.72 mi
Distance
323 kcal
Calories Burned
Mixed
Park / Route
🥗 Meals
🍳 Breakfast425 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 |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
🥗 Lunch448 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner540 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Broccoli (roasted) | 0.66× 1.5 cups | 36 kcal | 2.6g |
🍎 Snacks448 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cottage Cheese, lowfat | 2 × 1/2 cup | 180 kcal | 24g |
| American Cheese Slice | 1 slice | 70 kcal | 3g |
| Burger Bun (keto / low-carb) | 1 bun | 70 kcal | 4g |
| PBFit Powdered Peanut Butter | 0.5× 2 tbsp (12g) | 25 kcal | 3g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 1,861 kcal · 227.4g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
25 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackBicepsCore
🍎 Macro Breakdown
Protein227g55%
Carbs137g33%
Fat50g12%