DAY 30
W5D2 – Pull + Oblique Block
😊 Good
🏋️ Tuesday - Pull — Back / Biceps · 29 min
🏋️ Tuesday - Oblique / Anti-Rotation Block · 27 min
⏱
56 min
Total Time
🏋️
21,152 lbs
Lbs Lifted?
🍽️
2,272 kcal
Consumed
🔥
292 kcal
Burned
⚡
1,980
Food − Burn
⚖️
181.4 lbs
Weight
🏋️ Tuesday - Pull — Back / Biceps
STRENGTH
⏱ 29 MIN 🔥 149 cal
| Exercise | Sets |
|---|---|
| Deadlifts Barbell |
1. 6 reps @ 135lbs 2. 6 reps @ 135lbs 3. 6 reps @ 135lbs |
| Pull-Up Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 5 reps |
| Barbell Row Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs 4. 10 reps @ 95lbs |
| Single-Arm Dumbbell Row Dumbbell |
1. 12 reps @ 35lbs 2. 12 reps @ 35lbs 3. 12 reps @ 35lbs |
| Cable Pushdown Cable |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| EZ Curl EZ Bar |
1. 12 reps @ 47lbs 2. 12 reps @ 47lbs 3. 12 reps @ 47lbs |
| Hammer Curl Dumbbell |
1. 12 reps @ 30lbs 2. 12 reps @ 30lbs 3. 12 reps @ 30lbs |
🏋️ Tuesday - Oblique / Anti-Rotation Block
STRENGTH
⏱ 27 MIN 🔥 143 cal
| Exercise | Sets |
|---|---|
| Cable Woodchoppers Cable |
1. 24 reps @ 20lbs 2. 24 reps @ 20lbs 3. 24 reps @ 20lbs |
| Pallof Press Cable |
1. 30 reps @ 25lbs 2. 30 reps @ 25lbs 3. 30 reps @ 25lbs |
| Side Plank Bodyweight |
1. 35s 2. 35s 3. 35s |
| Suitcase Carry Dumbbell |
1. 60 reps @ 30lbs 2. 60 reps @ 30lbs 3. 60 reps @ 30lbs |
🥗 Meals
🍳 Breakfast365 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
🥗 Lunch1,037 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Peas and Carrots | 1.33 × 2/3 Cup | 67 kcal | 4g |
| Shredded Mozzarella Cheese | 2 × 1/4 Cup | 160 kcal | 14g |
| Goodles Shella Good Cup | 1 cup | 210 kcal | 10g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Low Carb Tortilla | 2× 1 tortilla | 140 kcal | 12g |
🍽️ Dinner640 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Old World Pepperoni Slices | 15 slices | 140 kcal | 6g |
| Shredded Mozzarella Cheese | 2× 1/4 Cup | 160 kcal | 14g |
| Low Carb Tortilla | 2× 1 tortilla | 140 kcal | 12g |
| Sun-Dried Tomatoes | 2× 2 tsp | 100 kcal | 2g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍎 Snacks230 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
Total: 2,272 kcal · 175g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
23.9 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein175g29%
Carbs210g35%
Fat95g36%