DAY 36
Chest + Tris and HIIT 6
😊 Good
🏋️ Morning Workout · 43 min
🏃 Cardio · 10 min
🚴 HIIT Ride · 30 min
🐕 Tucker · 55 min · 2.7 miles
🐕 Nash and Chrissy · 50 min · 1.9 miles
🐕 Paisley · 43 min · 0.95 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
231 min
Total Time
🏋️
30,710 lbs
Lbs Lifted
🚴
178 min
Cardio Time
🍽️
1,864 kcal
Consumed
🔥
1,537 kcal
Burned
⚡
+327
Net Cal
💊
236.5g
Protein
⚖️
191.8 lbs
Weight
😴
7 hrs
Sleep
👣
3,000
Steps
🏋️ Morning Workout
STRENGTH
⏱ 43 MIN 🔥 245 cal
| Exercise | Sets |
|---|---|
| Bench Press Chest, Triceps, Shoulders Barbell |
1. 50 reps @ 95lbs 2. 25 reps @ 135lbs 3. 10 reps @ 185lbs 4. 5 reps @ 205lbs |
| Bench Press Backoffs Chest, Triceps, Shoulders Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 185lbs 3. 8 reps @ 185lbs |
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 12 reps @ 52.5lbs 2. 12 reps @ 52.5lbs 3. 12 reps @ 52.5lbs 4. 12 reps @ 52.5lbs |
| Bar Dip Chest, Triceps Plate |
1. 10 reps @ 15lbs 2. 10 reps @ 15lbs 3. 10 reps @ 15lbs 4. 10 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. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs |
| Overhead Cable Triceps Extension (Upper Position) Triceps Cable |
1. 15 reps @ 60lbs 2. 15 reps @ 60lbs 3. 15 reps @ 60lbs |
🔄 Circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Knee Raise Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Plank Core Plate |
1. 45s 2. 45s 3. 45s |
🚴 HIIT Ride
⏱ 30 MIN 🔥 384 cal
190 kJ
Output (kJ)
105 W
Avg Watts
86 rpm
Avg Cadence
37 %
Avg Resistance
384 kcal
Calories Burned
132 bpm
Avg Heart Rate
HIIT Ride
Class Type
Alex Toussaint
Instructor
🐕 Tucker
⏱ 55 MIN 🔥 367 cal
2.7 mi
Distance
367 kcal
Calories Burned
Long route
Park / Route
it was hot so we cut it short
🐕 Nash and Chrissy
⏱ 50 MIN 🔥 292 cal
1.9 mi
Distance
292 kcal
Calories Burned
Medium
Park / Route
🐕 Paisley
⏱ 43 MIN 🔥 195 cal
0.95 mi
Distance
195 kcal
Calories Burned
Short
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 |
🥗 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 |
🍎 Snacks480 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Raspberry Preserves — Sugar Free | 1 tbsp | 10 kcal | 0g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Nut & Cranberry Salad Topper | 1.5 × 1 tbsp | 53 kcal | 0g |
Total: 1,864 kcal · 236.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.3 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTriceps
🍎 Macro Breakdown
Protein236g57%
Carbs134g33%
Fat41g10%