DAY 9
W2D2 – Pull + Oblique Block
💪 Crushed it
🏋️ Pull — Back / Biceps · 37 min
🏋️ 🏋️ Oblique / Anti-Rotation Block · 33 min
⏱
70 min
Total Time
🏋️
20,015 lbs
Lbs Lifted?
🍽️
2,175 kcal
Consumed
🔥
386 kcal
Burned
⚡
1,789
Food − Burn
⚖️
183.6 lbs
Weight
🏋️ Pull — Back / Biceps
STRENGTH
⏱ 37 MIN 🔥 209 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 5 reps @ 175lbs 2. 5 reps @ 175lbs 3. 5 reps @ 175lbs 4. 5 reps @ 175lbs |
| Pull-Up Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 5 reps |
| Barbell Row Barbell |
1. 8 reps @ 105lbs 2. 8 reps @ 105lbs 3. 10 reps @ 105lbs 4. 10 reps @ 105lbs |
| Single-Arm Dumbbell Row Dumbbell |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Cable Pushdown Cable |
1. 12 reps @ 60lbs 2. 12 reps @ 60lbs 3. 12 reps @ 60lbs |
| EZ Curl EZ Bar |
1. 10 reps @ 87lbs 2. 10 reps @ 87lbs 3. 10 reps @ 87lbs |
| Hammer Curl Dumbbell |
1. 15 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
🏋️ 🏋️ Oblique / Anti-Rotation Block
STRENGTH
⏱ 33 MIN 🔥 177 cal
| Exercise | Sets |
|---|---|
| Cable Woodchoppers Cable |
1. 24 reps @ 30lbs 2. 24 reps @ 30lbs 3. 24 reps @ 30lbs |
| Palloff Press Machine |
1. 30 reps @ 25lbs 2. 30 reps @ 25lbs 3. 30 reps @ 25lbs |
| Side Plank Bodyweight |
1. 45s 2. 45s 3. 50s |
| Suitcase Carry Dumbbell |
1. 50s @ 50lbs 2. 50s @ 50lbs 3. 50s @ 50lbs |
🥗 Meals
🍳 Breakfast410 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch690 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 |
| Misc Calorie | 0.5 × 1 Serving | 50 kcal | 0g |
🍽️ Dinner872 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sun-Dried Tomatoes | 1.25 × 2 tsp | 63 kcal | 1.3g |
| Misc Calorie | 3.75 × 1 Serving | 375 kcal | 0g |
🍎 Snacks203 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pistachio | 1.4 × 10 pistachios | 56 kcal | 2.1g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
Total: 2,175 kcal · 230.3g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein230g53%
Carbs110g25%
Fat41g21%