DAY 19
W3D5 – Full-Body Strength + Finisher
😊 Good
🏋️ Full-Body Strength · 20 min
🏃 Conditioning Finisher · 10 min
⏱
30 min
Total Time
🏋️
8,190 lbs
Lbs Lifted?
🍽️
1,355 kcal
Consumed
🔥
223 kcal
Burned
⚡
1,132
Food − Burn
⚖️
180.5 lbs
Weight
🏋️ Full-Body Strength
STRENGTH
⏱ 20 MIN 🔥 130 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 6 reps @ 155lbs 2. 6 reps @ 155lbs 3. 6 reps @ 155lbs |
| Incline Dumbbell Press Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
| Chest-Supported Dumbbell Row Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
| Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Walking Lunges Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
🔄 Conditioning Finisher
CIRCUIT
⏱ 10 MIN 4 rounds 60s rest 🔥 93 cal
| Exercise | Sets / Reps |
|---|---|
| Dumbbell Swing Dumbbell |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs 4. 20 reps @ 30lbs |
| Push-Up Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Mountain Climbers Bodyweight |
1. 50 reps 2. 50 reps 3. 50 reps 4. 50 reps |
🥗 Meals
🍳 Breakfast305 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
🥗 Lunch1,050 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Jersey Mike’s BLT | 1 Regular Sub | 1050 kcal | 31g |
Total: 1,355 kcal · 69g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
23.8 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein69g21%
Carbs65g19%
Fat90g60%