DAY 47
Arms and Conditioning 7
🔥 On Fire
🏋️ 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
🏋️
13,250 lbs
Lbs Lifted
🚴
30 min
Cardio Time
🍽️
2,153 kcal
Consumed
🔥
655 kcal
Burned
⚡
+1,498
Net Cal
💊
213.4g
Protein
⚖️
187.8 lbs
Weight
😴
7.5 hrs
Sleep
👣
7,130
Steps
🏋️ Morning Workout
STRENGTH
⏱ 30 MIN 🔥 138 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Barbell |
1. 10 reps @ 90lbs 2. 10 reps @ 90lbs 3. 10 reps @ 90lbs 4. 10 reps @ 90lbs |
| Dumbbell Preacher Curl Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Rope Hammer Curl Biceps, Brachialis Machine |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Skull Crusher Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs 4. 10 reps @ 95lbs |
| Tricep Pushdown With Bar Machine |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs |
| Bench Dip Bodyweight |
1. 60 reps — To near fail |
🔄 Conditioning Circuit
CIRCUIT
⏱ 23 MIN 6 rounds 90s rest 🔥 208 cal
| Exercise | Sets / Reps |
|---|---|
| Push-Up |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Kettlebell Swing |
1. 20 reps @ 20lbs 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs 4. 20 reps @ 20lbs 5. 20 reps @ 20lbs 6. 20 reps @ 20lbs |
| Mountain Climbers |
1. 50 reps 2. 50 reps 3. 50 reps 4. 50 reps 5. 50 reps 6. 50 reps |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Resistance Band Slams |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
🚴 Afternoon Moderate Ride
⏱ 30 MIN 🔥 309 cal
198 kJ
Output (kJ)
110 W
Avg Watts
70 rpm
Avg Cadence
45 %
Avg Resistance
309 kcal
Calories Burned
117 bpm
Avg Heart Rate
Other
Class Type
Just Ride
Instructor
Stayed in Zone 2 the whole time, and even dabbled in Zone 3!
🥗 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 |
🥗 Lunch448 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner1,160 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Misc Calorie | 7.5 × 1 Serving | 750 kcal | 0g |
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Broccoli (roasted) | 0.66× 1.5 cups | 36 kcal | 2.6g |
🍎 Snacks280 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Quest Bar (Cereal) | 1 Bar (54g) | 160 kcal | 18g |
| Cottage Cheese - Fat Free | 1/2 Cup | 70 kcal | 12g |
| Sun-Dried Tomatoes | 2 tsp | 50 kcal | 1g |
Total: 2,153 kcal · 213.4g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
24.8 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Arms
🍎 Macro Breakdown
Protein213g70%
Carbs48g16%
Fat42g14%