DAY 31
Legs and Mobility 5
😊 Good
🏃 Pre workout stretch · 10 min
🏋️ Afternoon workout · 31 min
🐕 Tucker · 45 min · 2.4 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
86 min
Total Time
🏋️
44,465 lbs
Lbs Lifted
🚴
45 min
Cardio Time
🍽️
2,029 kcal
Consumed
🔥
547 kcal
Burned
⚡
+1,482
Net Cal
💊
229.5g
Protein
⚖️
193.5 lbs
Weight
😴
6 hrs
Sleep
👣
9,808
Steps
📝 Journal Entry
It just occurred to me that I can update these days as I go instead of doing them at the end of the night. Obvious I know, but hey what can I say?
I mixed things up slightly and did my stretching before my workout today, it's been scheduled for after in my program and I wanted to see how it felt reversing them. Not gonna lie, I think it helped me during my workout.
🧘 Pre workout stretch
STRETCH
⏱ 10 MIN 🔥 37 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 30s |
Both |
| Foam Rolling - Upper Back | 60s |
Both |
|
Seated Hamstring Stretch
L, R, then both |
30s |
Both |
🏋️ Afternoon workout
STRENGTH
⏱ 31 MIN 🔥 185 cal
| Exercise | Sets |
|---|---|
| Back Squat Quads, Glutes, Hamstrings Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 185lbs 3. 8 reps @ 185lbs |
| Romanian Deadlift Hamstrings, Glutes Barbell |
1. 15 reps @ 115lbs 2. 15 reps @ 115lbs 3. 15 reps @ 115lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 25 reps 2. 25 reps |
| Lying Leg Curl Hamstrings Machine |
1. 15 reps @ 80lbs 2. 15 reps @ 80lbs |
| Leg Extension Quads Machine |
1. 20 reps @ 80lbs 2. 20 reps @ 80lbs |
| Standing Calf Raise Gastrocnemius Barbell |
1. 40 reps @ 225lbs 2. 40 reps @ 225lbs 3. 50 reps @ 225lbs |
🐕 Tucker
⏱ 45 MIN 🔥 325 cal
2.4 mi
Distance
325 kcal
Calories Burned
Long route
Park / Route
Got cut short because it was HOT, and I don't want Tucker getting hurt.
🥗 Meals
🍳 Breakfast415 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 |
🥗 Lunch555 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) | 0.5 × 1 cup | 121 kcal | 2g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍎 Snacks495 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 |
| Cheddar Cheese | 2 × 1 oz | 230 kcal | 14g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 2,029 kcal · 229.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
25.5 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
Legs
🍎 Macro Breakdown
Protein229g53%
Carbs144g33%
Fat57g13%