DAY 15
Upper A — Press (Shoulder-Safe)
💪 Crushed it
🏋️ Shoulder Prep · 10 min
🏋️ Upper A — Press · 29 min
⏱
39 min
Total Time
🏋️
7,415 lbs
Lbs Lifted?
🍽️
1,841 kcal
Consumed
🔥
218 kcal
Burned
⚡
1,623
Food − Burn
⚖️
185 lbs
Weight
🏋️ Shoulder Prep
STRENGTH
⏱ 10 MIN 🔥 56 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. 15 reps 2. 15 reps |
🏋️ Upper A — Press
STRENGTH
⏱ 29 MIN 🔥 162 cal
| Exercise | Sets |
|---|---|
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 10 reps @ 35lbs 2. 12 reps @ 35lbs 3. 15 reps @ 35lbs |
| Landmine Press Shoulders, Core Barbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Chest-Supported Dumbbell Row Back, Biceps Dumbbell |
1. 15 reps @ 35lbs 2. 15 reps @ 35lbs 3. 15 reps @ 35lbs |
| Push-Up Chest, Triceps, Core Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Cable Face Pulls Rear Delts, Rotator Cuff Cable |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Rope Pushdowns Triceps Cable |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Cable Lateral Raise Side Delts Cable |
1. 15 reps @ 5lbs 2. 15 reps @ 5lbs 3. 15 reps @ 5lbs |
🥗 Meals
🍳 Breakfast120 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
🥗 Lunch752 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
🍽️ Dinner633 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 1 cup | 320 kcal | 14g |
| Pizza (Pepperoni, 1 slice) | 1 slice | 313 kcal | 14g |
🍎 Snacks336 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Peanut Butter | 0.5 × 2 tbsp | 96 kcal | 3.5g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
Total: 1,841 kcal · 116.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
8/10
🧠 Stress
3/10
BMI
24.4 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Shoulders
🍎 Macro Breakdown
Protein116g28%
Carbs174g42%
Fat57g31%