DAY 18
W3D4 – Zone 2 + Light Pump
😊 Good
🏋️ Light Shoulder / Arm Pump · 15 min
🏋️ Light Core · 12 min
🚴 Peloton Zone 2 Ride · 45 min
⏱
72 min
Total Time
🏋️
6,750 lbs
Lbs Lifted?
🚴
45 min
Cardio Time
🍽️
2,554 kcal
Consumed
🔥
545 kcal
Burned
⚡
2,009
Food − Burn
⚖️
182 lbs
Weight
🏋️ Light Shoulder / Arm Pump
STRENGTH
⏱ 15 MIN 🔥 70 cal
| Exercise | Sets |
|---|---|
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Cable Curl With Bar Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Tricep Pushdown With Rope Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
🏋️ Light Core
STRENGTH
⏱ 12 MIN 🔥 54 cal
| Exercise | Sets |
|---|---|
| Dead Bug Bodyweight |
1. 50 reps 2. 50 reps 3. 50 reps |
| Bird Dogs Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
🚴 Peloton Zone 2 Ride
⏱ 45 MIN 🔥 421 cal
295 kJ
Output (kJ)
109 W
Avg Watts
76 rpm
Avg Cadence
42 %
Avg Resistance
421 kcal
Calories Burned
LISS / Zone 2
Class Type
Felt amazing
🥗 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 |
🥗 Lunch806 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 1 cup | 243 kcal | 4g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Pizza Sauce | 2× 1/4 Cup | 60 kcal | 2g |
🍽️ Dinner985 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Low-Carb Tortilla | 1 tortilla | 70 kcal | 5g |
| American Cheese Slice | 1.5× 1 slice | 105 kcal | 4.5g |
| Old World Pepperoni Slices | 0.66× 15 slices | 92 kcal | 4g |
| Chicken Breast (grilled) | 2.5× 4 oz | 468 kcal | 87.5g |
| Misc Calorie | 2.5× 1 Serving | 250 kcal | 0g |
🍎 Snacks308 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Apple | 1 medium | 95 kcal | 0g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 2,554 kcal · 233g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
4/10
⚡ Energy
8/10
🧠 Stress
2/10
BMI
24 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein233g43%
Carbs179g33%
Fat60g25%