DAY 10
Legs and Mobility 2
😊 Good
🏋️ Morning Workout · 47 min
🏃 Mobility Stretches · 15 min
🐕 Tucker Walk · 63 min · 3.32 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
125 min
Total Time
🏋️
49,390 lbs
Lbs Lifted
🚴
63 min
Cardio Time
🍽️
1,872 kcal
Consumed
🔥
668 kcal
Burned
⚡
+1,204
Net Cal
💊
217.5g
Protein
⚖️
195 lbs
Weight
😴
5 hrs
Sleep
👣
14,539
Steps
🏋️ Morning Workout
STRENGTH
⏱ 47 MIN 🔥 276 cal
| Exercise | Sets |
|---|---|
| Back Squat Barbell |
1. 8 reps @ 155lbs 2. 10 reps @ 155lbs 3. 8 reps @ 155lbs 4. 10 reps @ 155lbs |
| Romanian Deadlift Barbell |
1. 10 reps @ 115lbs 2. 10 reps @ 115lbs 3. 10 reps @ 115lbs 4. 10 reps @ 115lbs |
| Body Weight Lunge Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Bulgarian Split Squat Dumbbell |
1. 8 reps @ 22.5lbs 2. 8 reps @ 22.5lbs 3. 8 reps @ 22.5lbs |
| Lying Leg Curl Machine |
1. 12 reps @ 70lbs 2. 12 reps @ 70lbs 3. 12 reps @ 70lbs |
| Leg Extension Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Barbell Standing Calf Raise Barbell |
1. 50 reps @ 165lbs 2. 50 reps @ 165lbs 3. 50 reps @ 165lbs 4. 50 reps @ 165lbs |
🧘 Mobility Stretches
STRETCH
⏱ 15 MIN 🔥 52 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Both |
| Seated Hamstring Stretch | 60s |
Both |
| Foam Rolling - Upper Back | 60s |
Both |
🐕 Tucker Walk
⏱ 63 MIN 🔥 340 cal
3.32 mi
Distance
340 kcal
Calories Burned
Long route
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 |
🍎 Snacks295 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
| Cheddar Cheese | 1 oz | 115 kcal | 7g |
had some popcorn too.
Total: 1,872 kcal · 217.5g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.7 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein217g54%
Carbs140g35%
Fat46g11%