DAY 9
Lower A — Squat + Core
💪 Crushed it
🏋️ Core · 18 min
🏋️ Lower A — Squat · 19 min
⏱
37 min
Total Time
🏋️
33,645 lbs
Lbs Lifted?
🍽️
2,055 kcal
Consumed
🔥
192 kcal
Burned
⚡
1,863
Food − Burn
⚖️
185 lbs
Weight
🏋️ Core
STRENGTH
⏱ 18 MIN 🔥 88 cal
| Exercise | Sets |
|---|---|
| Dead Bug Core, Stability Other |
1. 30 reps 2. 30 reps 3. 30 reps |
| Side Plank Obliques, Core Bodyweight |
1. 30s 2. 30s 3. 30s |
| Palloff Press Core, Transverse Abdominis Cable |
1. 12 reps 2. 12 reps 3. 12 reps |
🏋️ Lower A — Squat
STRENGTH
⏱ 19 MIN 🔥 104 cal
| Exercise | Sets |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Dumbbell Bulgarian Split Squat Quads, Glutes Dumbbell |
1. 10 reps @ 10lbs 2. 10 reps @ 10lbs 3. 10 reps @ 10lbs |
| Lying Leg Curl Hamstrings Machine |
1. 12 reps @ 70lbs 2. 12 reps @ 70lbs 3. 12 reps @ 70lbs |
| Standing Calf Raises Calves Machine |
1. 45 reps @ 195lbs 2. 45 reps @ 195lbs 3. 45 reps @ 195lbs |
🥗 Meals
🍳 Breakfast60 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
🥗 Lunch402 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pork Shoulder / Pulled Pork (1 oz) | 6 × 1 oz | 312 kcal | 36g |
| Cole Slaw (Kroger Creamy) | 0.5 × 1/2 Cup | 90 kcal | 0.5g |
🍽️ Dinner892 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Mashed Potatoes | 1 Cup | 237 kcal | 4g |
| Cole Slaw (Kroger Creamy) | 1/2 Cup | 180 kcal | 1g |
| Meatloaf | 1.5 × 4 oz | 375 kcal | 30g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍎 Snacks701 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Nut & Cranberry Salad Topper | 3× 1 tbsp | 105 kcal | 0g |
| Cole Slaw (Kroger Creamy) | 0.7× 1/2 Cup | 126 kcal | 0.7g |
| Misc Calorie | 1.5× 1 Serving | 150 kcal | 0g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
Total: 2,055 kcal · 74.2g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
24.4 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein74g18%
Carbs134g32%
Fat94g50%