DAY 10
W2D3 – Legs (heavy)
💪 Crushed it
🏋️ Legs · 48 min
🏃 Mobility · 10 min
🐕 Tucker walk · 59 min · 2.92 miles
⏱
117 min
Total Time
🏋️
60,295 lbs
Lbs Lifted?
🚴
59 min
Cardio Time
🍽️
2,483 kcal
Consumed
🔥
466 kcal
Burned
⚡
2,017
Food − Burn
⚖️
182.5 lbs
Weight
🏋️ Legs
STRENGTH
⏱ 48 MIN 🔥 232 cal
| Exercise | Sets |
|---|---|
| Barbell Back Squats Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 185lbs 3. 8 reps @ 185lbs 4. 8 reps @ 185lbs |
| Romanian Deadlifts Barbell |
1. 10 reps @ 135lbs 2. 10 reps @ 135lbs 3. 10 reps @ 135lbs 4. 10 reps @ 135lbs |
| Bulgarian Split Squats Dumbbell |
1. 20 reps @ 25lbs — 10 each leg 2. 20 reps @ 25lbs 3. 20 reps @ 25lbs |
| Walking Lunges Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Lying Leg Curl Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Leg Extensions Machine |
1. 15 reps @ 85lbs 2. 15 reps @ 85lbs 3. 15 reps @ 85lbs |
| Standing Calf Raises Machine |
1. 45 reps @ 225lbs 2. 45 reps @ 225lbs 3. 45 reps @ 225lbs 4. 45 reps @ 225lbs |
🧘 Mobility
STRETCH
⏱ 10 MIN 🔥 34 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Each Side |
| Hamstring Stretch | 60s |
Each Side |
| Foam Rolling | 60s |
Each Side |
🐕 Tucker walk
⏱ 59 MIN 🔥 200 cal
2.92 mi
Distance
200 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 |
🥗 Lunch836 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) | 1 cup | 243 kcal | 4g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
| Goodles Cheddy Mac | 0.5 × 1 Cup | 135 kcal | 7.5g |
🍽️ Dinner797 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Sweet Potato (baked) | 4-5 oz | 112 kcal | 2g |
| NY Strip Steak (1 oz) | 8 × 1 oz | 480 kcal | 56g |
| Goodles Cheddy Mac | 0.6× 1 Cup | 162 kcal | 9g |
🍎 Snacks290 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
Total: 2,483 kcal · 221.4g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
24.1 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsGlutes
🍎 Macro Breakdown
Protein221g36%
Carbs255g42%
Fat61g22%