DAY 5
Lower B — Hinge + Carries
🔥 On Fire
🏋️ Lower B — Hinge · 13 min
🏋️ Core + Carries · 19 min
⏱
32 min
Total Time
🏋️
4,950 lbs
Lbs Lifted?
🍽️
1,727 kcal
Consumed
🔥
175 kcal
Burned
⚡
1,552
Food − Burn
⚖️
184.3 lbs
Weight
📝 Journal Entry
🏋️ Lower B — Hinge
STRENGTH
⏱ 13 MIN 🔥 78 cal
| Exercise | Sets |
|---|---|
| Dumbbell Romanian Deadlift Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Hip Thrust Barbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs |
| Dumbbell Walking Lunge Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs |
| Leg Extension Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs |
| Back Extension Bodyweight |
1. 10 reps 2. 10 reps |
🏋️ Core + Carries
STRENGTH
⏱ 19 MIN 🔥 97 cal
| Exercise | Sets |
|---|---|
| Suitcase Carry Dumbbell |
1. 45s @ 25lbs — each side 2. 40s @ 45lbs 3. 40s @ 45lbs |
| Bird Dogs Bodyweight |
1. 40 reps 2. 40 reps 3. 40 reps |
| Reverse Crunch Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
🥗 Meals
🍳 Breakfast233 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Eggs (whole) | 2 eggs | 143 kcal | 13g |
🥗 Lunch274 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| House Salad (no dressing) | 1 salad | 80 kcal | 4g |
| Ranch Dressing | 1.5 × 2 tbsp | 194 kcal | 1.5g |
🍽️ Dinner1,100 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Loaded Nachos | 1 basket | 1100 kcal | 40g |
🍎 Snacks120 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
Total: 1,727 kcal · 80.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
7/10
🧠 Stress
4/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein80g19%
Carbs134g31%
Fat96g50%