DAY 29
Chest + Tris and HIIT 5
😊 Good
🏋️ Morning Workout · 43 min
🏃 Cardio · 10 min
🚴 HIIT Ride · 30 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
83 min
Total Time
🏋️
20,825 lbs
Lbs Lifted
🚴
30 min
Cardio Time
🍽️
1,481 kcal
Consumed
🔥
634 kcal
Burned
⚡
+847
Net Cal
💊
181.5g
Protein
⚖️
194 lbs
Weight
😴
8 hrs
Sleep
👣
6,964
Steps
📝 Journal Entry
This Limp Bizkit song pumps me up, what a sweet riff by Wes! I have no clue what the video is about so please excuse the political aspect, I just think it's a dope song, haha.
🏋️ Morning Workout
STRENGTH
⏱ 43 MIN 🔥 246 cal
| Exercise | Sets |
|---|---|
| Bench Press Chest, Triceps, Shoulders Barbell |
1. 10 reps @ 185lbs 2. 10 reps @ 185lbs 3. 10 reps @ 185lbs 4. 10 reps @ 185lbs |
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
| Bar Dip Chest, Triceps Plate |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
| Resistance Band Chest Fly Chest Resistance Band |
1. 50 reps @ 45lbs 2. 50 reps @ 45lbs 3. 50 reps @ 45lbs |
| Tricep Pushdown With Rope Triceps Machine |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
🔄 Circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 55 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 |
🚴 HIIT Ride
⏱ 30 MIN 🔥 333 cal
212 kJ
Output (kJ)
118 W
Avg Watts
89 rpm
Avg Cadence
37 %
Avg Resistance
333 kcal
Calories Burned
129 bpm
Avg Heart Rate
HIIT Ride
Class Type
Benny Adami
Instructor
🥗 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 |
🥗 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 |
🍎 Snacks97 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Vodka Soda | 1 cocktail | 97 kcal | 0g |
Total: 1,481 kcal · 181.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.6 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore
🍎 Macro Breakdown
Protein181g61%
Carbs83g28%
Fat33g11%