DAY 16
Lower A — Squat + Core
💪 Crushed it
🏋️ Lower-A Core · 20 min
🏋️ Lower A — Squat · 20 min
⏱
40 min
Total Time
🏋️
24,910 lbs
Lbs Lifted?
🍽️
2,082 kcal
Consumed
🔥
210 kcal
Burned
⚡
1,872
Food − Burn
⚖️
183.2 lbs
Weight
🏋️ Lower-A Core
STRENGTH
⏱ 20 MIN 🔥 102 cal
| Exercise | Sets |
|---|---|
| Dead Bugs Core Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Side Plank Obliques, Core Bodyweight |
1. 30s 2. 30s 3. 30s |
| Pallof Press Core, Anti-Rotation Resistance Band |
1. 12 reps 2. 12 reps 3. 12 reps |
🏋️ Lower A — Squat
STRENGTH
⏱ 20 MIN 🔥 108 cal
| Exercise | Sets |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 65lbs 2. 15 reps @ 65lbs 3. 15 reps @ 65lbs |
| Dumbbell Bulgarian Split Squat Quads, Glutes Dumbbell |
1. 10 reps @ 20lbs 2. 10 reps @ 20lbs 3. 10 reps @ 20lbs |
| Lying Leg Curl Hamstrings Machine |
1. 12 reps @ 65lbs 2. 12 reps @ 65lbs 3. 12 reps @ 65lbs |
| Standing Calf Raises Calves Barbell |
1. 20 reps @ 205lbs 2. 25 reps @ 205lbs 3. 40 reps @ 205lbs |
🥗 Meals
🍳 Breakfast206 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 2 eggs | 143 kcal | 13g |
| Egg Whites | 1/2 cup | 63 kcal | 13g |
🥗 Lunch802 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Misc Calorie | 2 × 1 Serving | 200 kcal | 0g |
🍽️ Dinner704 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 1 cup | 320 kcal | 14g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Rice Cake (Apple) | 2 × 1 Rice Cake | 100 kcal | 0g |
| Peanut Butter | 0.5 × 2 tbsp | 96 kcal | 3.5g |
| Nut & Cranberry Salad Topper | 2.5 × 1 tbsp | 88 kcal | 0g |
🍎 Snacks370 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Tortilla Chips (1 oz, packaged) | 1 oz (~12 chips) | 140 kcal | 2g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Legendary Blueberry Donuts | 2 Donuts | 170 kcal | 20g |
Total: 2,082 kcal · 146.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein146g33%
Carbs144g33%
Fat66g34%