DAY 51
Back and Biceps 8
😐 Okay
🏋️ Afternoon Workout · 39 min
🏃 Short core circuit · 16 min
🐕 Tucker walk · 45 min · 2.34 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
100 min
Total Time
🏋️
19,356 lbs
Lbs Lifted
🚴
45 min
Cardio Time
🍽️
1,274 kcal
Consumed
🔥
529 kcal
Burned
⚡
+745
Net Cal
💊
122.6g
Protein
⚖️
189.4 lbs
Weight
😴
5 hrs
Sleep
👣
10,409
Steps
🏋️ Afternoon Workout
STRENGTH
⏱ 39 MIN 🔥 219 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 5 reps @ 155lbs 2. 5 reps @ 155lbs 3. 5 reps @ 155lbs 4. 5 reps @ 155lbs |
| Assisted Pull-Up Bodyweight |
1. 8 reps (45lbs assist) 2. 8 reps (45lbs assist) 3. 8 reps (45lbs assist) 4. 8 reps (45lbs assist) |
| Barbell Rear Delt Row Barbell |
1. 8 reps @ 115lbs 2. 8 reps @ 115lbs 3. 8 reps @ 115lbs 4. 8 reps @ 115lbs |
| Straight Arm Lat Pulldown Machine |
1. 12 reps @ 120lbs 2. 12 reps @ 120lbs 3. 12 reps @ 120lbs 4. 12 reps @ 120lbs |
| EZ Curl EZ Bar |
1. 12 reps @ 67lbs 2. 12 reps @ 67lbs 3. 12 reps @ 67lbs 4. 12 reps @ 67lbs |
| Hammer Curl Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs 4. 12 reps @ 45lbs |
🔄 Short core circuit
CIRCUIT
⏱ 16 MIN 3 rounds 60s rest 🔥 92 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out |
1. 12 reps 2. 12 reps 3. 12 reps 4. 12 reps |
| Reverse Crunch |
1. 15 reps 2. 15 reps 3. 15 reps |
| Side Plank |
1. 60s 2. 60s 3. 60s |
🐕 Tucker walk
⏱ 45 MIN 🔥 218 cal
2.34 mi
Distance
218 kcal
Calories Burned
🥗 Meals
🥗 Lunch290 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 |
🍽️ Dinner538 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Thighs (grilled) | 8 oz cooked | 290 kcal | 30g |
| Sweet Potato (baked) | 4-5 oz | 112 kcal | 2g |
| Broccoli (roasted) | 0.66 × 1.5 cups | 36 kcal | 2.6g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍎 Snacks446 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 2 eggs | 143 kcal | 13g |
| Fresh Mozzarella Pearls | 2 × 1oz | 140 kcal | 10g |
| Low Carb Tortilla Wrap (Spinach) | 1 tortilla | 70 kcal | 6g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 1,274 kcal · 122.6g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
2/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
25 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackBicepsCore
🍎 Macro Breakdown
Protein122g52%
Carbs65g28%
Fat47g20%