DAY 40
Arms and Conditioning 6
💪 Crushed it
🏋️ Morning Workout · 30 min
🏃 Conditioning Circuit · 23 min
🚴 Afternoon Moderate Ride · 30 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
83 min
Total Time
🏋️
13,170 lbs
Lbs Lifted
🚴
30 min
Cardio Time
🍽️
2,236 kcal
Consumed
🔥
669 kcal
Burned
⚡
+1,567
Net Cal
💊
238.1g
Protein
⚖️
189.9 lbs
Weight
😴
7.5 hrs
Sleep
👣
9,514
Steps
🏋️ Morning Workout
STRENGTH
⏱ 30 MIN 🔥 140 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Barbell |
1. 10 reps @ 75lbs 2. 10 reps @ 75lbs 3. 10 reps @ 75lbs 4. 10 reps @ 75lbs |
| Dumbbell Preacher Curl Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Hammer Curl Dumbbell |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Skull Crusher Barbell |
1. 15 reps @ 75lbs 2. 15 reps @ 75lbs 3. 15 reps @ 75lbs 4. 15 reps @ 75lbs |
| Tricep Pushdown With Bar Machine |
1. 12 reps @ 70lbs 2. 12 reps @ 70lbs 3. 12 reps @ 70lbs |
| Bench Dip Bodyweight |
1. 55 reps — To near fail |
🔄 Conditioning Circuit
CIRCUIT
⏱ 23 MIN 6 rounds 90s rest 🔥 210 cal
| Exercise | Sets / Reps |
|---|---|
| Push-Up |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Kettlebell Swing |
1. 20 reps @ 20lbs 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs 4. 20 reps @ 20lbs 5. 20 reps @ 20lbs |
| Mountain Climbers |
1. 30 reps 2. 30 reps 3. 30 reps 4. 30 reps 5. 30 reps |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Resistance Band Slams |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
🚴 Afternoon Moderate Ride
⏱ 30 MIN 🔥 319 cal
176 kJ
Output (kJ)
97 W
Avg Watts
72 rpm
Avg Cadence
41 %
Avg Resistance
319 kcal
Calories Burned
119 bpm
Avg Heart Rate
Other
Class Type
Just Ride
Instructor
Moderate pace, tried to stay around zone 2
🥗 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 |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
🍽️ Dinner1,109 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Ribeye Steak (1 oz) | 12 × 1 oz | 912 kcal | 72g |
| Broccoli (roasted) | 0.66 × 1.5 cups | 36 kcal | 2.6g |
| Potato (white, baked) | 1 medium | 161 kcal | 4g |
🍎 Snacks307 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Whey Protein (1 scoop) | 1 scoop | 120 kcal | 25g |
Total: 2,236 kcal · 238.1g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.1 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
Arms
🍎 Macro Breakdown
Protein238g54%
Carbs101g23%
Fat101g23%