DAY 17
W3D3 – Legs (heavy)
😊 Good
🏃 Mobility · 12 min
🏋️ Legs · 47 min
⏱
59 min
Total Time
🏋️
61,775 lbs
Lbs Lifted?
🍽️
2,458 kcal
Consumed
🔥
319 kcal
Burned
⚡
2,139
Food − Burn
⚖️
182.5 lbs
Weight
🧘 Mobility
STRETCH
⏱ 12 MIN 🔥 41 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Each Side |
| Hamstring Stretch | 60s |
Each Side |
| Foam Rolling | 60s |
Each Side |
🏋️ Legs
STRENGTH
⏱ 47 MIN 🔥 278 cal
| Exercise | Sets |
|---|---|
| Back Squat Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 185lbs 3. 8 reps @ 185lbs 4. 8 reps @ 185lbs 5. 8 reps @ 185lbs |
| Romanian Deadlift Barbell |
1. 10 reps @ 135lbs 2. 10 reps @ 135lbs 3. 10 reps @ 135lbs 4. 10 reps @ 135lbs |
| Bulgarian Split Squat Dumbbell |
1. 20 reps @ 25lbs 2. 20 reps @ 25lbs 3. 20 reps @ 25lbs |
| Walking Lunge (bodyweight) 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 Extension Machine |
1. 15 reps @ 85lbs 2. 15 reps @ 85lbs 3. 15 reps @ 85lbs |
| Standing Calf Raise Barbell |
1. 45 reps @ 225lbs 2. 45 reps @ 225lbs 3. 45 reps @ 225lbs 4. 45 reps @ 225lbs |
🥗 Meals
🍳 Breakfast507 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 |
| Blueberries | 0.5 × 1 cup | 42 kcal | 0.5g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
🥗 Lunch700 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Pesto and Cheese | 2 × 1 serving | 240 kcal | 14g |
🍽️ Dinner841 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 0.66× 1.5 cups | 40 kcal | 2g |
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Misc Calorie | 1.2× 1 Serving | 120 kcal | 0g |
| Crab Rangoon | 1 Rangoon | 65 kcal | 2g |
🍎 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: 2,458 kcal · 219.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
24.1 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsGlutes
🍎 Macro Breakdown
Protein219g39%
Carbs182g33%
Fat69g28%