DAY 29
W5D1 – Push + HIIT
😊 Good
🏋️ Monday Push — Chest / Shoulders / Triceps · 28 min
🏋️ Monday Core · 9 min
🚴 HIIT Ride · 15 min
⏱
52 min
Total Time
🏋️
12,585 lbs
Lbs Lifted?
🚴
15 min
Cardio Time
🍽️
2,300 kcal
Consumed
🔥
384 kcal
Burned
⚡
1,916
Food − Burn
⚖️
183.4 lbs
Weight
🏋️ Monday Push — Chest / Shoulders / Triceps
STRENGTH
⏱ 28 MIN 🔥 162 cal
| Exercise | Sets |
|---|---|
| Flat Barbell Bench Press Barbell |
1. 8 reps @ 165lbs 2. 8 reps @ 165lbs 3. 8 reps @ 165lbs |
| Seated Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 40lbs 2. 10 reps @ 40lbs 3. 10 reps @ 40lbs |
| Incline Dumbbell Press Dumbbell |
1. 10 reps @ 40lbs 2. 10 reps @ 40lbs 3. 10 reps @ 40lbs |
| Dumbbell Lateral Raises Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Weighted or Assisted Dips Bodyweight |
1. 15 reps @ 10lbs 2. 15 reps @ 10lbs 3. 15 reps @ 10lbs |
| Rope Pushdowns Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Dumbbell Standing Triceps Extension Dumbbell |
1. 20 reps @ 40lbs 2. 20 reps @ 40lbs 3. 20 reps @ 40lbs |
🏋️ Monday Core
STRENGTH
⏱ 9 MIN 🔥 47 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raise Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Bodyweight |
1. 40s 2. 40s 3. 40s |
🚴 HIIT Ride
⏱ 15 MIN 🔥 175 cal
123 kJ
Output (kJ)
136 W
Avg Watts
90 rpm
Avg Cadence
40 %
Avg Resistance
175 kcal
Calories Burned
HIIT Ride
Class Type
Sam Yo
Instructor
🥗 Meals
🍳 Breakfast375 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
🥗 Lunch715 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Elote | 1 cup | 375 kcal | 7g |
🍽️ Dinner937 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Shredded Mozzarella Cheese | 2 × 1/4 Cup | 160 kcal | 14g |
| Eggs (whole) | 0.5 × 2 eggs | 72 kcal | 6.5g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Misc Calorie | 1.2 × 1 Serving | 120 kcal | 0g |
| Taco Shell (1 shell) | 4 × 1 shell | 104 kcal | 0g |
🍎 Snacks273 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
Total: 2,300 kcal · 189.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Push
🍎 Macro Breakdown
Protein189g34%
Carbs192g34%
Fat79g32%