DAY 54
Arms and Conditioning 8
😊 Good
🏋️ Morning Workout · 26 min
🏃 Morning Circuit · 21 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
47 min
Total Time
🏋️
13,750 lbs
Lbs Lifted
🍽️
784 kcal
Consumed
🔥
295 kcal
Burned
⚡
+489
Net Cal
💊
103g
Protein
⚖️
183.6 lbs
Weight
😴
5 hrs
Sleep
👣
1,200
Steps
📝 Journal Entry
Woooooh! Getting so close. Weighed in my lowest so far. Down almost 18 pounds! Sorry for no videos, it's been a busy few days.
🏋️ Morning Workout
STRENGTH
⏱ 26 MIN 🔥 117 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Barbell |
1. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs 4. 10 reps @ 95lbs |
| 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. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
| Bench Dip Bodyweight |
1. 60 reps — To near fail |
🔄 Morning Circuit
CIRCUIT
⏱ 21 MIN 6 rounds 60s rest 🔥 178 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 6. 20 reps |
| Dumbbell Swing Hamstrings, Glutes, Shoulders Dumbbell |
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 Core, Shoulders Bodyweight |
1. 50 reps 2. 50 reps 3. 50 reps 4. 50 reps 5. 50 reps 6. 50 reps |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Resistance Band Slams Shoulders, Lats, Core Resistance Band |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
🥗 Meals
🍳 Breakfast425 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup dry | 150 kcal | 5g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
🥗 Lunch359 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%) | 0.5 × 1 cup | 69 kcal | 11.5g |
Total: 784 kcal · 103g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
2/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Arms
🍎 Macro Breakdown
Protein103g59%
Carbs48g27%
Fat24g14%