DAY 8
Upper A — Press (Shoulder-Safe)
😊 Good
🏋️ Shoulder Prep (do not skip) · 12 min
🏋️ Upper A — Press · 27 min
⏱
39 min
Total Time
🏋️
6,090 lbs
Lbs Lifted?
🍽️
1,591 kcal
Consumed
🔥
217 kcal
Burned
⚡
1,374
Food − Burn
⚖️
184 lbs
Weight
🏋️ Shoulder Prep (do not skip)
STRENGTH
⏱ 12 MIN 🔥 67 cal
| Exercise | Sets |
|---|---|
| Band Pull-Aparts Rear Delts, Upper Back Resistance Band |
1. 15 reps 2. 15 reps |
| Band External Rotations Rotator Cuff Resistance Band |
1. 15 reps 2. 15 reps |
| Scapular Wall Slides Serratus, Lower Traps Bodyweight |
1. 15 reps 2. 15 reps |
| Scap Push-Ups Serratus Bodyweight |
1. 12 reps 2. 12 reps |
🏋️ Upper A — Press
STRENGTH
⏱ 27 MIN 🔥 150 cal
| Exercise | Sets |
|---|---|
| Neutral-Grip Dumbbell Floor Press Chest, Triceps Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 15 reps @ 25lbs |
| Half-Kneeling Landmine Press Shoulders, Chest Barbell |
1. 24 reps @ 20lbs 2. 24 reps @ 20lbs 3. 24 reps @ 20lbs |
| Chest-Supported Dumbbell Row Back, Rear Delts Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Incline Push-Ups (hands on bench) Chest, Triceps, Serratus Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Cable Face Pulls Rear Delts, Rotator Cuff Cable |
1. 20 reps @ 15lbs 2. 20 reps @ 15lbs 3. 20 reps @ 15lbs |
| Rope Pushdowns Triceps Cable |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Cable Lateral Raises (stop at shoulder height) Side Delts Cable |
1. 10 reps @ 10lbs 2. 10 reps @ 10lbs 3. 10 reps @ 10lbs |
🥗 Meals
🍳 Breakfast120 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
🥗 Lunch656 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pork Shoulder / Pulled Pork (1 oz) | 3× 1 oz | 156 kcal | 18g |
| Crockpot Tortellini | 1 cup | 320 kcal | 14g |
| Cole Slaw (Kroger Creamy) | 1/2 Cup | 180 kcal | 1g |
🍽️ Dinner815 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chipotle — Black Beans | 1 scoop | 130 kcal | 8g |
| Chipotle — Chicken (4 oz) | 4 oz | 180 kcal | 32g |
| Chipotle — White Rice | 1 scoop | 210 kcal | 4g |
| Chipotle — Sour Cream | 1 scoop | 120 kcal | 2g |
| Chipotle — Chips | 0.25 × 1 bag | 135 kcal | 1.8g |
| Fajita Vegetables | 1 cup | 40 kcal | 2g |
Total: 1,591 kcal · 84.8g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Shoulders
🍎 Macro Breakdown
Protein84g21%
Carbs151g38%
Fat74g41%