DAY 5
W1D5 – Full-Body Strength + Finisher
😊 Good
🏋️ Full-Body Strength · 25 min
🏃 Conditioning Finisher · 8 min
🐕 Dogs · 59 min · 2.55 miles
⏱
92 min
Total Time
🏋️
7,285 lbs
Lbs Lifted?
🚴
59 min
Cardio Time
🍽️
3,004 kcal
Consumed
🔥
440 kcal
Burned
⚡
2,564
Food − Burn
⚖️
182.5 lbs
Weight
🏋️ Full-Body Strength
STRENGTH
⏱ 25 MIN 🔥 164 cal
| Exercise | Sets |
|---|---|
| Deadlift |
1. 5 reps @ 185lbs 2. 6 reps @ 155lbs 3. 6 reps @ 155lbs |
| Incline Dumbbell Press Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Chest-Supported Dumbbell Row |
1. 10 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Walking Lunges Dumbbell |
1. 20 reps 2. 20 reps 3. 20 reps |
🔄 Conditioning Finisher
CIRCUIT
⏱ 8 MIN 3 rounds 60s rest 🔥 91 cal
| Exercise | Sets / Reps |
|---|---|
| Dumbbell Swing |
1. 20 reps @ 25lbs 2. 20 reps @ 25lbs 3. 20 reps @ 25lbs |
| Pushups |
1. 15 reps 2. 15 reps 3. 15 reps |
| Mountain Climbers |
1. 50 reps 2. 50 reps 3. 50 reps |
🐕 Dogs
⏱ 59 MIN 🔥 185 cal
2.55 mi
Distance
185 kcal
Calories Burned
🥗 Meals
🍳 Breakfast560 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch640 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Chopped Carrots and Diced Celery | 1 Cup | 33 kcal | 0.9g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
🍽️ Dinner877 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Cheese, 1 slice) | 2 × 1 slice | 544 kcal | 24g |
| Chopped Carrots and Diced Celery | 1 Cup | 33 kcal | 0.9g |
| Misc Calorie | 3 × 1 Serving | 300 kcal | 0g |
🍎 Snacks927 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Greek Yogurt (0%) | 0.5 × 1 cup | 69 kcal | 11.5g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 0.5 × 2 tbsp (30mL) | 5 kcal | 0g |
| DQ Cookie Dough Ice Cream (Small) | 1 Small Order | 710 kcal | 12g |
Total: 3,004 kcal · 193.3g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
5/10
🧠 Stress
5/10
BMI
24.1 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Full Body
🍎 Macro Breakdown
Protein193g29%
Carbs314g46%
Fat75g25%