DAY 12
W2D5 – Full-Body Strength + Finisher
💪 Crushed it
🏋️ Full-Body Strength · 25 min
🏃 Conditioning Finisher · 7 min
🚴 Peloton Ride · 30 min
🐕 Tucker Walk · 50 min · 2.71 miles
⏱
112 min
Total Time
🏋️
8,715 lbs
Lbs Lifted?
🚴
80 min
Cardio Time
🍽️
3,437 kcal
Consumed
🔥
714 kcal
Burned
⚡
2,723
Food − Burn
⚖️
182.6 lbs
Weight
🏋️ Full-Body Strength
STRENGTH
⏱ 25 MIN 🔥 164 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 8 reps @ 155lbs 2. 8 reps @ 155lbs 3. 8 reps @ 155lbs |
| Incline Dumbbell Press Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Chest-Supported Dumbbell Row Dumbbell |
1. 15 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Dumbbell Shoulder Press Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Walking Lunges Dumbbell |
1. 20 reps 2. 20 reps 3. 20 reps |
🔄 Conditioning Finisher
CIRCUIT
⏱ 7 MIN 4 rounds 60s rest 🔥 66 cal
| Exercise | Sets / Reps |
|---|---|
| Dumbbell Swing Dumbbell |
1. 20 reps @ 25lbs 2. 20 reps @ 25lbs 3. 20 reps @ 25lbs 4. 20 reps @ 25lbs |
| Push-Up Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps |
| Mountain Climbers Bodyweight |
1. 50 reps 2. 50 reps 3. 50 reps 4. 50 reps |
🚴 Peloton Ride
⏱ 30 MIN 🔥 262 cal
184 kJ
Output (kJ)
102 W
Avg Watts
76 rpm
Avg Cadence
40 %
Avg Resistance
262 kcal
Calories Burned
LISS / Zone 2
Class Type
🐕 Tucker Walk
⏱ 50 MIN 🔥 222 cal
2.71 mi
Distance
222 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 |
🥗 Lunch714 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 |
| Greek Yogurt (0%) | 0.5 × 1 cup | 69 kcal | 11.5g |
| Teriyaki Sauce | 2 Tablespoons | 70 kcal | 2g |
🍽️ Dinner1,975 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| KPOT Dumpling | 2 × 1 dumpling | 150 kcal | 8g |
| KPOT Chicken Nugget | 3 × 1 Nugget | 165 kcal | 12g |
| KPOT Egg Roll | 1 Egg Roll | 220 kcal | 7g |
| KPOT Strawberry Cake | 1 Square | 45 kcal | 0g |
| KPOT Beef Bulgogi | 0.5 × 1 Serving | 90 kcal | 9g |
| KPOT Brisket | 0.5 × 1 serving | 115 kcal | 9.5g |
| KPOT Steak | 1 serving | 280 kcal | 25g |
| KPOT Short Ribs | 1 serving | 300 kcal | 22g |
| KPOT Garlic Pork Belly | 0.5 × 1 serving | 160 kcal | 9g |
| KPOT BBQ Chicken | 1 serving | 150 kcal | 20g |
| Misc Calorie | 3 × 1 Serving | 300 kcal | 0g |
MISC calories for sauce
🍎 Snacks188 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Apple | 1 medium | 95 kcal | 0g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 3,437 kcal · 261.9g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
8/10
🧠 Stress
1/10
BMI
24.1 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Full Body
🍎 Macro Breakdown
Protein261g33%
Carbs244g31%
Fat124g36%