DAY 13
W2D6 – Conditioning + Core
😊 Good
🏃 Conditioning Circuit · 20 min
🏋️ Core / Oblique · 15 min
🚴 Optional Zone 2 · 30 min
⏱
65 min
Total Time
🏋️
3,150 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
3,545 kcal
Consumed
🔥
453 kcal
Burned
⚡
3,092
Food − Burn
⚖️
181.5 lbs
Weight
🔄 Conditioning Circuit
CIRCUIT
⏱ 20 MIN 4 rounds 60s rest 🔥 137 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squats |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs |
| Step-Ups |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps |
| Dumbbell Romanian Deadlift |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs |
| Walking Lunges |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Burpees |
1. 8 reps 2. 8 reps 3. 8 reps 4. 8 reps |
🏋️ Core / Oblique
STRENGTH
⏱ 15 MIN 🔥 72 cal
| Exercise | Sets |
|---|---|
| Hanging Leg Raises Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Russian Twists Dumbbell |
1. 30 reps @ 45lbs 2. 20 reps @ 45lbs 3. 20 reps @ 45lbs |
| Side Plank Bodyweight |
1. 45s 2. 45s 3. 45s |
🚴 Optional Zone 2
⏱ 30 MIN 🔥 244 cal
171 kJ
Output (kJ)
95 W
Avg Watts
74 rpm
Avg Cadence
40 %
Avg Resistance
244 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🥗 Lunch728 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 2 × 1/2 cup | 242 kcal | 4g |
| Egg Whites | 2 × 1/2 cup | 126 kcal | 26g |
| Pizza Sauce | 2 × 1/4 Cup | 60 kcal | 2g |
| Shredded Mozzarella Cheese | 2 × 1/4 Cup | 160 kcal | 14g |
| Old World Pepperoni Slices | 15 slices | 140 kcal | 6g |
🍽️ Dinner2,407 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza Hut Supreme Pub Style | 2 × 1 Slice | 440 kcal | 20g |
| Pizza Hut Medium Pesto | 2 × 1 Slice | 520 kcal | 18g |
| Pizza Hut Boneless Chicken Wing (Garlic Parm) | 8 Wings | 800 kcal | 67g |
| Ranch Dressing | 2 tbsp | 129 kcal | 1g |
| Pizza Hut Breadstick | 0.25 × 1 Breadstick | 38 kcal | 1.3g |
| Misc Calorie | 4.8 × 1 Serving | 480 kcal | 0g |
🍎 Snacks410 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
Total: 3,545 kcal · 167.3g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
23.9 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein167g22%
Carbs258g34%
Fat152g45%