DAY 50
Chest + Tris and HIIT 8
😊 Good
🏋️ Morning Workout · 45 min
🏃 Afternoon Circuit · 12 min
🚴 HIIT Ride · 30 min
🐕 Tucker · 38 min · 1.97 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
125 min
Total Time
🏋️
25,290 lbs
Lbs Lifted
🚴
68 min
Cardio Time
🍽️
1,312 kcal
Consumed
🔥
938 kcal
Burned
⚡
+374
Net Cal
💊
161.1g
Protein
⚖️
187.4 lbs
Weight
😴
7 hrs
Sleep
👣
12,459
Steps
📝 Journal Entry
Week 8! Here we go! I can’t believe I’ve done 7 weeks of this program already, it sorta flew by! I reached a new weight low the other day of sub-185, I’m so pumped about that. I had a pizza night the other night, held it within reason, but have seen a little jump back up in the scale, I’m not worried about it! I tend to find that when I’m dieting well, heavier meals like bread feel like they weigh on me, no pun intended, for a few days. I’ve adjusted my meals accordingly, made sure to get in some extra steps and things like dog walks, so I’m not stressing it!
🏋️ Morning Workout
STRENGTH
⏱ 45 MIN 🔥 239 cal
| Exercise | Sets |
|---|---|
| Bench Press Barbell |
1. 5 reps @ 225lbs 2. 5 reps @ 225lbs 3. 5 reps @ 225lbs 4. 5 reps @ 225lbs |
| Incline Dumbbell Press Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs 4. 15 reps @ 52.5lbs |
| Bar Dip Plate |
1. 15 reps @ 15lbs 2. 12 reps @ 15lbs 3. 12 reps @ 15lbs 4. 12 reps @ 15lbs |
| Resistance Band Chest Fly Resistance Band |
1. 50 reps @ 45lbs 2. 55 reps @ 45lbs 3. 55 reps @ 45lbs 4. 55 reps @ 45lbs |
| Tricep Pushdown With Rope Machine |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs 4. 15 reps @ 60lbs |
| Overhead Cable Triceps Extension (Upper Position) Cable |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs 4. 15 reps @ 60lbs |
🔄 Afternoon Circuit
CIRCUIT
⏱ 12 MIN 4 rounds 90s rest 🔥 64 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Knee Raise |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps |
| Plank |
1. 60s @ 15lbs 2. 60s @ 15lbs 3. 45s @ 15lbs 4. 60s @ 15lbs |
🚴 HIIT Ride
⏱ 30 MIN 🔥 447 cal
257 kJ
Output (kJ)
143 W
Avg Watts
83 rpm
Avg Cadence
44 %
Avg Resistance
447 kcal
Calories Burned
146 bpm
Avg Heart Rate
HIIT Ride
Class Type
Erik Jager
Instructor
🐕 Tucker
⏱ 38 MIN 🔥 188 cal
1.97 mi
Distance
188 kcal
Calories Burned
🥗 Meals
🥗 Lunch412 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%) | 0.5 × 1 cup | 69 kcal | 11.5g |
| Banana | 0.5 × 1 medium | 53 kcal | 0.5g |
🍽️ Dinner640 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 |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍎 Snacks260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cottage Cheese - Fat Free | 1/2 Cup | 70 kcal | 12g |
| Sun-Dried Tomatoes | 2 tsp | 50 kcal | 1g |
| Popcorn (air-popped) | 1.5× 3 cups | 140 kcal | 4.5g |
Total: 1,312 kcal · 161.1g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
24.7 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore
🍎 Macro Breakdown
Protein161g57%
Carbs101g36%
Fat21g7%