DAY 43
Chest + Tris and HIIT 7
💪 Crushed it
🏋️ Morning Workout · 33 min
🏃 Afternoon Circuit · 10 min
🚴 HIIT Ride · 30 min
🐕 Tucker Walk · 57 min · 3.08 miles
🐕 Paisley and Atlas walk · 37 min · 0.99 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
167 min
Total Time
🏋️
19,965 lbs
Lbs Lifted
🚴
124 min
Cardio Time
🍽️
1,393 kcal
Consumed
🔥
933 kcal
Burned
⚡
+460
Net Cal
💊
186.7g
Protein
⚖️
191.6 lbs
Weight
😴
7 hrs
Sleep
👣
15,721
Steps
🏋️ Morning Workout
STRENGTH
⏱ 33 MIN 🔥 179 cal
| Exercise | Sets |
|---|---|
| Bench Press Barbell |
1. 5 reps @ 225lbs 2. 5 reps @ 225lbs 3. 5 reps @ 225lbs 4. 5 reps @ 225lbs |
| Incline Dumbbell Press Dumbbell |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs 4. 15 reps @ 50lbs |
| Resistance Band Chest Fly Resistance Band |
1. 40 reps @ 45lbs 2. 40 reps @ 45lbs 3. 40 reps @ 45lbs 4. 40 reps @ 45lbs |
| Bar Dip Plate |
1. 15 reps @ 15lbs 2. 12 reps @ 15lbs 3. 12 reps @ 15lbs 4. 12 reps @ 15lbs |
| Tricep Pushdown With Rope Machine |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Overhead Cable Triceps Extension (Upper Position) Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
🔄 Afternoon Circuit
CIRCUIT
⏱ 10 MIN 4 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Knee Raise |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps |
| Plank |
1. 60s @ 15lbs 2. 60s @ 15lbs 3. 50s @ 15lbs 4. 50s @ 15lbs |
🚴 HIIT Ride
⏱ 30 MIN 🔥 301 cal
170 kJ
Output (kJ)
94 W
Avg Watts
82 rpm
Avg Cadence
38 %
Avg Resistance
301 kcal
Calories Burned
115 bpm
Avg Heart Rate
HIIT Ride
Class Type
Alex Toussaint
Instructor
Good! Still tired, rest day wasn't enough, but we did it!
🐕 Tucker Walk
⏱ 57 MIN 🔥 305 cal
3.08 mi
Distance
305 kcal
Calories Burned
Long walk
Park / Route
🐕 Paisley and Atlas walk
⏱ 37 MIN 🔥 94 cal
0.99 mi
Distance
94 kcal
Calories Burned
Short old lady route
Park / Route
🥗 Meals
🥗 Lunch448 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 |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner540 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Broccoli (roasted) | 0.66× 1.5 cups | 36 kcal | 2.6g |
🍎 Snacks405 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Popcorn (air-popped) | 2× 3 cups | 186 kcal | 6g |
| PBFit Powdered Peanut Butter | 0.25× 2 tbsp (12g) | 13 kcal | 1.5g |
| Sugar Free Pancake Syrup | 0.5× 2 tbsp (30mL) | 5 kcal | 0g |
| Cottage Cheese, lowfat | 2× 1/2 cup | 180 kcal | 24g |
| Blueberries | 0.25× 1 cup | 21 kcal | 0.3g |
Total: 1,393 kcal · 186.7g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.3 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore
🍎 Macro Breakdown
Protein186g57%
Carbs115g35%
Fat23g7%