DAY 18
Upper B — Pull
💪 Crushed it
🏋️ Shoulder Prep (do not skip) · 9 min
🏋️ Upper B — Pull · 33 min
⏱
42 min
Total Time
🏋️
7,445 lbs
Lbs Lifted?
🍽️
2,040 kcal
Consumed
🔥
230 kcal
Burned
⚡
1,810
Food − Burn
⚖️
183.5 lbs
Weight
🏋️ Shoulder Prep (do not skip)
STRENGTH
⏱ 9 MIN 🔥 50 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 B — Pull
STRENGTH
⏱ 33 MIN 🔥 180 cal
| Exercise | Sets |
|---|---|
| Assisted Pull-Up Lats, Biceps Bodyweight |
1. 8 reps 2. 8 reps 3. 8 reps |
| Single-Arm Dumbbell Row Lats, Biceps Dumbbell |
1. 12 reps @ 30lbs 2. 12 reps @ 30lbs 3. 12 reps @ 30lbs |
| Seated Cable Row (neutral grip) Mid Back Cable |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Cable Face Pulls Rear Delts, Rotator Cuff Cable |
1. 10 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 6 reps @ 45lbs 2. 8 reps @ 45lbs 3. 8 reps @ 45lbs |
| Rope Pushdowns Triceps Cable |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs |
| Side-Lying Dumbbell External Rotation Rotator Cuff Dumbbell |
1. 10 reps @ 12.5lbs 2. 10 reps @ 12.5lbs 3. 10 reps @ 12.5lbs |
| Prone Y-T-W Raises Lower Traps, Rear Delts Dumbbell |
1. 30s @ 2.5lbs 2. 30s @ 2.5lbs 3. 30s @ 2.5lbs |
🥗 Meals
🍳 Breakfast560 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch475 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein | 2 scoops | 240 kcal | 48g |
| PBFit Powder | 2 tbsp | 70 kcal | 6g |
| Nonfat Greek Yogurt | 1/2 cup | 65 kcal | 11g |
| Dry Oats (blended) | 1/3 cup | 100 kcal | 4g |
🍽️ Dinner720 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast | 8 oz | 260 kcal | 50g |
| Mixed Veggies | 1 cup | 40 kcal | 2g |
| Sweet Potato | 6 oz | 150 kcal | 3g |
| Olive Oil | 1 tbsp | 120 kcal | 0g |
| Cooked Rice | 3/4 cup | 150 kcal | 3g |
🍎 Snacks285 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Nonfat Greek Yogurt | 1 cup | 130 kcal | 22g |
| Mixed Berries | 1 cup | 60 kcal | 1g |
| Apple | 1 medium | 95 kcal | 0g |
Total: 2,040 kcal · 194g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein194g38%
Carbs213g42%
Fat46g20%