DAY 1
Upper A — Press (Shoulder-Safe)
💪 Crushed it
🏋️ Shoulder Prep (do not skip) · 10 min
🏋️ Upper A — Press · 15 min
⏱
25 min
Total Time
🏋️
2,480 lbs
Lbs Lifted?
🍽️
668 kcal
Consumed
🔥
140 kcal
Burned
⚡
528
Food − Burn
⚖️
185 lbs
Weight
🏋️ Shoulder Prep (do not skip)
STRENGTH
⏱ 10 MIN 🔥 56 cal
| Exercise | Sets |
|---|---|
| Band Pull-Aparts Resistance Band |
1. 15 reps 2. 15 reps |
| Band External Rotations Resistance Band |
1. 15 reps 2. 15 reps |
| Scapular Wall Slides Bodyweight |
1. 10 reps 2. 10 reps |
| Scap Push-Ups Bodyweight |
1. 10 reps 2. 10 reps |
🏋️ Upper A — Press
STRENGTH
⏱ 15 MIN 🔥 84 cal
| Exercise | Sets |
|---|---|
| Neutral-Grip Dumbbell Floor Press Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs |
| Half-Kneeling Landmine Press Barbell |
1. 10 reps @ 10lbs 2. 10 reps @ 10lbs |
| Chest-Supported Dumbbell Row Dumbbell |
1. 12 reps @ 20lbs 2. 12 reps @ 20lbs |
| Incline Push-Ups (hands on bench) Bodyweight |
1. 10 reps 2. 12 reps |
| Cable Face Pulls Cable |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs |
| Cable Lateral Raises (stop at shoulder height) Cable |
1. 15 reps @ 5lbs 2. 15 reps @ 5lbs |
| Rope Pushdowns Cable |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs |
🥗 Meals
🍳 Breakfast378 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Egg Whites | 1/2 cup | 63 kcal | 13g |
| Jimmy Dean Hot Sausage | 1.5 × 2 oz | 315 kcal | 13.5g |
🥗 Lunch290 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 |
Total: 668 kcal · 82.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI
24.4 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Shoulders
🍎 Macro Breakdown
Protein82g48%
Carbs14g8%
Fat34g44%