DAY 19
Arms and Conditioning 3
😐 Okay
🏋️ Morning Workout · 30 min
🏃 Morning Circuit · 15 min
🚴 Morning Moderate Ride · 25 min
🐕 Tucker · 70 min · 3.54 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
140 min
Total Time
🏋️
13,500 lbs
Lbs Lifted
🚴
95 min
Cardio Time
🍽️
2,080 kcal
Consumed
🔥
798 kcal
Burned
⚡
+1,282
Net Cal
💊
198.7g
Protein
⚖️
197.2 lbs
Weight
😴
6 hrs
Sleep
👣
15,006
Steps
🏋️ Morning Workout
STRENGTH
⏱ 30 MIN 🔥 145 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Biceps Barbell |
1. 12 reps @ 75lbs 2. 12 reps @ 75lbs 3. 12 reps @ 75lbs 4. 12 reps @ 75lbs |
| Dumbbell Preacher Curl Biceps Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Skull Crusher Triceps Barbell |
1. 15 reps @ 75lbs 2. 15 reps @ 75lbs 3. 15 reps @ 75lbs 4. 15 reps @ 75lbs |
| Tricep Pushdown With Bar Triceps Machine |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Bench Dip Triceps, Chest Bodyweight |
1. 35 reps 2. 35 reps 3. 35 reps |
🔄 Morning Circuit
CIRCUIT
⏱ 15 MIN 4 rounds 90s rest 🔥 144 cal
| Exercise | Sets / Reps |
|---|---|
| Push-Up Chest, Triceps, Core Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Kettlebell Swing Hamstrings, Glutes, Back Dumbbell |
1. 20 reps @ 20lbs — Used dumbbells 2. 20 reps @ 20lbs — Used dumbbells 3. 20 reps @ 20lbs — Used dumbbells 4. 20 reps @ 20lbs — Used dumbbells 5. 20 reps @ 20lbs — Used dumbbells |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps 4. 30 reps 5. 30 reps |
| Body Weight Lunge Quads, Glutes |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
🚴 Morning Moderate Ride
⏱ 25 MIN 🔥 203 cal
143 kJ
Output (kJ)
95 W
Avg Watts
79 rpm
Avg Cadence
38 %
Avg Resistance
203 kcal
Calories Burned
LISS / Zone 2
Class Type
Just Ride
Instructor
🐕 Tucker
⏱ 70 MIN 🔥 306 cal
3.54 mi
Distance
306 kcal
Calories Burned
Long walk
Park / Route
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
🥗 Lunch434 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner888 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Wings (buffalo, 4 pcs) | 2 × 4 wings | 840 kcal | 72g |
| Mixed Salad Greens | 3 cups | 15 kcal | 1g |
| Pasta (cooked) | 0.15 × 1 cup | 33 kcal | 1.2g |
They were dry rub wings, but the sauce will help account for some of the stuff on the salad.
🍎 Snacks493 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Apple | 1 medium | 95 kcal | 0g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Cheddar Cheese | 1 oz | 115 kcal | 7g |
| Pizza (Veggie, 1 slice) | 1 slice | 258 kcal | 11g |
has some dip with the tomatoes
Total: 2,080 kcal · 198.7g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
26 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ArmsCore
🍎 Macro Breakdown
Protein198g51%
Carbs94g24%
Fat98g25%