DAY 15
W3D1 – Push + HIIT
😊 Good
🏋️ Push — Chest / Shoulders / Triceps · 38 min
🏋️ Core · 11 min
🚴 HIIT and Hills · 21 min
⏱
70 min
Total Time
🏋️
17,447 lbs
Lbs Lifted?
🚴
21 min
Cardio Time
🍽️
2,280 kcal
Consumed
🔥
500 kcal
Burned
⚡
1,780
Food − Burn
⚖️
181.8 lbs
Weight
📝 Journal Entry
Week 3 is here! Wow, I’m actually kind of shocked. I feel like those first two weeks back flew by.
🏋️ Push — Chest / Shoulders / Triceps
STRENGTH
⏱ 38 MIN 🔥 218 cal
| Exercise | Sets |
|---|---|
| Flat Barbell Bench Press Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 185lbs 3. 8 reps @ 185lbs 4. 8 reps @ 185lbs 5. 8 reps @ 185lbs |
| Seated Dumbbell Shoulder Press Dumbbell |
1. 7 reps @ 50lbs 2. 8 reps @ 50lbs 3. 8 reps @ 50lbs 4. 8 reps @ 50lbs |
| Incline Dumbbell Press Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs |
| Dumbbell Lateral Raises Dumbbell |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs |
| Weighted or Assisted Dips Bodyweight |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
| Rope Pushdowns Cable |
1. 12 reps @ 60lbs 2. 12 reps @ 60lbs 3. 12 reps @ 60lbs |
| Dumbbell Standing Triceps Extension Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs |
🏋️ Core
STRENGTH
⏱ 11 MIN 🔥 57 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raise Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Bodyweight |
1. 55s 2. 55s 3. 55s |
🚴 HIIT and Hills
⏱ 21 MIN 🔥 225 cal
158 kJ
Output (kJ)
131 W
Avg Watts
75 rpm
Avg Cadence
46 %
Avg Resistance
225 kcal
Calories Burned
HIIT Ride
Class Type
Ben Alldis
Instructor
Tough!
🥗 Meals
🍳 Breakfast455 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 |
🥗 Lunch750 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍽️ Dinner694 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Shredded Mozzarella Cheese | 1/4 Cup | 80 kcal | 7g |
| Sun-Dried Tomatoes | 2 tsp | 50 kcal | 1g |
🍎 Snacks381 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Popcorn (air-popped) | 0.33 × 3 cups | 31 kcal | 1g |
Total: 2,280 kcal · 235g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Push
🍎 Macro Breakdown
Protein235g44%
Carbs180g34%
Fat54g23%