DAY 30
Back and Biceps 5
😊 Good
🏋️ Afternoon Workout · 26 min
🏃 Short core circuit · 10 min
🐕 Paisley Walk · 37 min · 0.92 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
73 min
Total Time
🏋️
18,605 lbs
Lbs Lifted
🚴
37 min
Cardio Time
🍽️
1,658 kcal
Consumed
🔥
330 kcal
Burned
⚡
+1,328
Net Cal
💊
164.8g
Protein
⚖️
194.4 lbs
Weight
😴
5 hrs
Sleep
👣
6,575
Steps
📝 Journal Entry
I've caught up on all of my entries that I needed to add. This week is a godsend. It's a "deloading" / recovery week. Which pretty much just means less exercises and shorter circuits and cardio.
I needed that, haha. I have been feeling sore, beat up, and just tired in general. But after this recovery week I'm back to giving 110%. I need to tighten up the diet, though I haven't done anything egregious. I'm seeing results, I can't give up now!
🏋️ Afternoon Workout
STRENGTH
⏱ 26 MIN 🔥 153 cal
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 10 reps @ 135lbs 2. 10 reps @ 135lbs 3. 10 reps @ 135lbs |
| Assisted Pull-Up Lats, Biceps Bodyweight |
1. 7 reps (45lbs assist) 2. 7 reps (45lbs assist) 3. 7 reps (45lbs assist) 4. 7 reps (45lbs assist) |
| Barbell Rear Delt Row Rear Delts, Upper Back Barbell |
1. 15 reps @ 115lbs 2. 15 reps @ 115lbs 3. 15 reps @ 115lbs |
| Dumbbell Row Lats, Biceps Dumbbell |
1. 16 reps @ 52.5lbs 2. 16 reps @ 52.5lbs 3. 16 reps @ 52.5lbs |
| EZ Curl Biceps EZ Bar |
1. 15 reps @ 65lbs 2. 20 reps @ 65lbs 3. 20 reps @ 65lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
🔄 Short core circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 59 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out Abs, Core |
1. 12 reps 2. 12 reps 3. 12 reps |
| Side Plank Obliques, Core Bodyweight |
1. 45s 2. 45s 3. 45s |
🐕 Paisley Walk
⏱ 37 MIN 🔥 118 cal
0.92 mi
Distance
118 kcal
Calories Burned
Short route
Park / Route
A nice chill walk with P and Atlas! It's about the smells, not the distance or time.
🥗 Meals
🍳 Breakfast415 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 |
🥗 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 |
🍽️ Dinner678 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Ground Beef (93% lean) | 1.75 × 4 oz | 341 kcal | 43.8g |
| Taco Shell (1 shell) | 4 × 1 shell | 104 kcal | 0g |
| Cheddar Cheese | 1.5 × 1 oz | 173 kcal | 10.5g |
| Mexican Table Cream (Crema) | 2 × 1 tbsp | 60 kcal | 0g |
🍎 Snacks10 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Raspberry Preserves — Sugar Free | 1 tbsp | 10 kcal | 0g |
Total: 1,658 kcal · 164.8g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI
25.6 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackBicepsCore
🍎 Macro Breakdown
Protein164g51%
Carbs90g28%
Fat68g21%