DAY 34
W5D6 – Conditioning + Core
😊 Good
🏃 Conditioning Circuit · 11 min
🏋️ Core / Oblique · 10 min
⏱
21 min
Total Time
🏋️
1,800 lbs
Lbs Lifted?
🍽️
2,372 kcal
Consumed
🔥
134 kcal
Burned
⚡
2,238
Food − Burn
⚖️
182 lbs
Weight
🔄 Conditioning Circuit
CIRCUIT
⏱ 11 MIN 3 rounds 60s rest 🔥 79 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Step Up |
1. 20 reps 2. 20 reps 3. 20 reps |
| Dumbbell Romanian Deadlift |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Walking Lunge (bodyweight) |
1. 20 reps 2. 20 reps 3. 20 reps |
| Burpee |
1. 8 reps 2. 8 reps 3. 8 reps |
🏋️ Core / Oblique
STRENGTH
⏱ 10 MIN 🔥 55 cal
| Exercise | Sets |
|---|---|
| Hanging Leg Raise Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
| Russian Twist Dumbbell |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs |
| Side Plank Bodyweight |
1. 35s 2. 35s 3. 35s |
🥗 Meals
🍳 Breakfast305 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
🥗 Lunch691 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2.25 × 4 oz | 421 kcal | 78.8g |
| Low Carb Tortilla Wrap (Spinach) | 1 tortilla | 70 kcal | 6g |
| Misc Calorie | 2 × 1 Serving | 200 kcal | 0g |
🍽️ Dinner816 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Veggie, 1 slice) | 2 × 1 slice | 516 kcal | 22g |
| Low Carb Tortilla | 2 × 1 tortilla | 140 kcal | 12g |
| Shredded Mozzarella Cheese | 2 × 1/4 Cup | 160 kcal | 14g |
🍎 Snacks560 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
Total: 2,372 kcal · 179.8g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein179g34%
Carbs188g35%
Fat74g31%