DAY 23
Back + Bicep 4
😊 Good
🏋️ Morning Workout · 49 min
🏃 Core · 14 min
🐕 Paisley Walk · 39 min · 0.97 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
102 min
Total Time
🏋️
23,927 lbs
Lbs Lifted
🚴
39 min
Cardio Time
🍽️
1,420 kcal
Consumed
🔥
484 kcal
Burned
⚡
+936
Net Cal
💊
162g
Protein
⚖️
196.3 lbs
Weight
😴
7.25 hrs
Sleep
👣
8,966
Steps
🏋️ Morning Workout
STRENGTH
⏱ 49 MIN 🔥 277 cal
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 8 reps @ 135lbs 2. 10 reps @ 135lbs 3. 10 reps @ 135lbs 4. 10 reps @ 135lbs 5. 10 reps @ 135lbs |
| Assisted Pull-Up Lats, Biceps Bodyweight |
1. 5 reps (45lbs assist) 2. 5 reps (45lbs assist) 3. 4 reps (45lbs assist) 4. 5 reps (45lbs assist) |
| Barbell Rear Delt Row Rear Delts, Upper Back Barbell |
1. 10 reps @ 115lbs 2. 10 reps @ 115lbs 3. 10 reps @ 115lbs 4. 10 reps @ 115lbs |
| Dumbbell Row Lats, Biceps Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs |
| Straight Arm Lat Pulldown Lats, Core Machine |
1. 10 reps @ 120lbs 2. 10 reps @ 120lbs 3. 12 reps @ 120lbs |
| EZ Curl Biceps EZ Bar |
1. 12 reps @ 65lbs 2. 12 reps @ 65lbs 3. 12 reps @ 65lbs 4. 12 reps @ 65lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Incline Dumbbell Curl Biceps Dumbbell |
1. 20 reps @ 17.5lbs 2. 20 reps @ 17.5lbs 3. 20 reps @ 17.5lbs |
🔄 Core
CIRCUIT
⏱ 14 MIN 3 rounds 90s rest 🔥 83 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out Abs, Core Other |
1. 10 reps 2. 10 reps 3. 10 reps |
| Side Plank Obliques, Core Bodyweight |
1. 50s 2. 50s 3. 50s |
| Reverse Crunch Lower Abs, Hip Flexors Bodyweight |
1. 16 reps 2. 20 reps 3. 20 reps |
🐕 Paisley Walk
⏱ 39 MIN 🔥 124 cal
0.97 mi
Distance
124 kcal
Calories Burned
Paisley walk
Park / Route
🥗 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 |
🥗 Lunch495 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) | 0.25 × 1 cup | 61 kcal | 1g |
🍽️ Dinner420 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Short Ribs (1 oz) | 4.5 × 1 oz | 360 kcal | 22.5g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍎 Snacks240 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
Total: 1,420 kcal · 162g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.9 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackArms
🍎 Macro Breakdown
Protein162g60%
Carbs50g18%
Fat59g22%