DAY 24
W4D3 – Legs (heavy)
😊 Good
🏋️ Wednesday - Legs · 53 min
🏃 Mobility · 11 min
⏱
64 min
Total Time
🏋️
66,005 lbs
Lbs Lifted?
🍽️
2,289 kcal
Consumed
🔥
346 kcal
Burned
⚡
1,943
Food − Burn
⚖️
180 lbs
Weight
🏋️ Wednesday - Legs
STRENGTH
⏱ 53 MIN 🔥 309 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. 12 reps @ 135lbs 2. 12 reps @ 135lbs 3. 12 reps @ 135lbs 4. 12 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 @ 80lbs 2. 15 reps @ 80lbs 3. 15 reps @ 80lbs |
| Standing Calf Raise Barbell |
1. 50 reps @ 225lbs 2. 47 reps @ 225lbs 3. 48 reps @ 225lbs 4. 50 reps @ 225lbs |
🧘 Mobility
STRETCH
⏱ 11 MIN 🔥 37 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Each Side |
| Hamstring Stretch | 60s |
Each Side |
| Foam Rolling | 60s |
Each Side |
🥗 Meals
🍳 Breakfast260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
🥗 Lunch714 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 0.75× 1 cup | 182 kcal | 3g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Eggs (whole) | 0.5× 2 eggs | 72 kcal | 6.5g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍽️ Dinner1,055 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Cheese, 1 slice) | 1 slice | 272 kcal | 12g |
| Pizza (Pepperoni, 1 slice) | 2.5× 1 slice | 783 kcal | 35g |
🍎 Snacks260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
Total: 2,289 kcal · 154.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI
23.7 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsGlutes
🍎 Macro Breakdown
Protein154g28%
Carbs236g43%
Fat69g28%