DAY 22
Chest + Tris and HIIT 4
😊 Good
🏋️ Morning Workout · 50 min
🏃 Cardio · 10 min
🚴 HIIT Ride · 30 min
🐕 Tucker walk · 81 min · 4.33 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
171 min
Total Time
🏋️
30,547 lbs
Lbs Lifted
🚴
111 min
Cardio Time
🍽️
2,553 kcal
Consumed
🔥
1,130 kcal
Burned
⚡
+1,423
Net Cal
💊
222g
Protein
⚖️
195.4 lbs
Weight
😴
7 hrs
Sleep
👣
15,459
Steps
📝 Journal Entry
When the family is in town it's hard not to endulge a LITTLE.
🏋️ Morning Workout
STRENGTH
⏱ 50 MIN 🔥 290 cal
| Exercise | Sets |
|---|---|
| Bench Press Chest, Triceps, Shoulders Barbell |
1. 6 reps @ 225lbs 2. 6 reps @ 225lbs 3. 6 reps @ 225lbs 4. 5 reps @ 225lbs 5. 4 reps @ 225lbs |
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 20 reps @ 52.5lbs 2. 20 reps @ 52.5lbs 3. 17 reps @ 52.5lbs 4. 20 reps @ 52.5lbs |
| Bar Dip Chest, Triceps Plate |
1. 12 reps @ 10lbs 2. 12 reps @ 10lbs 3. 12 reps @ 10lbs 4. 12 reps @ 10lbs |
| Resistance Band Chest Fly Chest Resistance Band |
1. 50 reps @ 45lbs 2. 50 reps @ 45lbs 3. 50 reps @ 45lbs 4. 50 reps @ 45lbs |
| Close-Grip Bench Press Triceps, Chest Barbell |
1. 10 reps @ 165lbs 2. 10 reps @ 165lbs 3. 10 reps @ 165lbs |
| Tricep Pushdown With Rope Triceps Machine |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
| Overhead Cable Triceps Extension (Upper Position) Triceps Cable |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
🔄 Circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Knee Raise Abs, Hip Flexors Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Core Bodyweight |
1. 50s 2. 50s 3. 50s |
| Dead Bug Core, Stability |
1. 34 reps 2. 34 reps 3. 40 reps |
🚴 HIIT Ride
⏱ 30 MIN 🔥 369 cal
210 kJ
Output (kJ)
117 W
Avg Watts
84 rpm
Avg Cadence
39 %
Avg Resistance
369 kcal
Calories Burned
129 bpm
Avg Heart Rate
HIIT Ride
Class Type
Emma Lovewell
Instructor
🐕 Tucker walk
⏱ 81 MIN 🔥 417 cal
4.33 mi
Distance
417 kcal
Calories Burned
extra long
Park / Route
🥗 Meals
🍳 Breakfast458 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 |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks976 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Andy's — Chocolate Frozen Custard (regular) | regular cup | 350 kcal | 7g |
| Pizza (Pepperoni, 1 slice) | 2 × 1 slice | 626 kcal | 28g |
Total: 2,553 kcal · 222g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.8 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore
🍎 Macro Breakdown
Protein222g42%
Carbs229g43%
Fat80g15%