DAY 31
W5D3 – Legs (heavy)
😊 Good
🏃 Mobility · 10 min
🏋️ Wednesday - Legs · 36 min
⏱
46 min
Total Time
🏋️
43,690 lbs
Lbs Lifted?
🍽️
2,513 kcal
Consumed
🔥
246 kcal
Burned
⚡
2,267
Food − Burn
⚖️
181.6 lbs
Weight
🧘 Mobility
STRETCH
⏱ 10 MIN 🔥 34 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 30s |
Both |
| Hamstring Stretch | 30s |
Both |
| Foam Rolling | 30s |
Both |
| Butterfly Stretch | 30s |
Both |
🏋️ Wednesday - Legs
STRENGTH
⏱ 36 MIN 🔥 212 cal
| Exercise | Sets |
|---|---|
| Back Squat Barbell |
1. 8 reps @ 135lbs 2. 8 reps @ 135lbs 3. 8 reps @ 135lbs |
| Romanian Deadlift Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs 4. 10 reps @ 95lbs |
| Bulgarian Split Squat Dumbbell |
1. 20 reps @ 20lbs 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs |
| Walking Lunge (bodyweight) Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Lying Leg Curl Machine |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs |
| Leg Extension Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Standing Calf Raise Barbell |
1. 40 reps @ 185lbs 2. 40 reps @ 185lbs 3. 40 reps @ 185lbs 4. 40 reps @ 185lbs |
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
🥗 Lunch693 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Low Carb Tortilla | 2 × 1 tortilla | 140 kcal | 12g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
🍽️ Dinner1,145 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crab Rangoon | 3 × 1 Rangoon | 195 kcal | 6g |
| Cashew Chili Chicken with Rice | 1 serving | 950 kcal | 40g |
🍎 Snacks410 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Drizzilicous Fudge Brownie Bites | 0.5 × 28 pieces | 60 kcal | 0.5g |
Total: 2,513 kcal · 163.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
2/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsGlutes
🍎 Macro Breakdown
Protein163g27%
Carbs233g38%
Fat96g35%