DAY 2

Lower A — Squat + Core

October 13, 2026 💪 Crushed it

🏋️ Lower A — Squat · 17 min 🏋️ Core · 16 min

⏱ 33 min Total Time

🏋️ 17,010 lbs Lbs Lifted?

🍽️ 2,868 kcal Consumed

🔥 165 kcal Burned

⚡ 2,703 Food − Burn

⚖️ 183.5 lbs Weight

Back at it, baby! I was going stir-crazy not working out. I already feel better being back in the gym.

STRENGTH ⏱ 17 MIN 🔥 87 cal

Exercise	Sets
Goblet Squat Dumbbell	1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs
Leg Extension Machine	1. 12 reps @ 70lbs 2. 12 reps @ 70lbs
Dumbbell Bulgarian Split Squat Dumbbell	1. 12 reps @ 25lbs 2. 12 reps @ 25lbs
Lying Leg Curl Machine	1. 12 reps @ 70lbs 2. 12 reps @ 70lbs
Standing Calf Raise Barbell	1. 30 reps @ 195lbs 2. 30 reps @ 195lbs

STRENGTH ⏱ 16 MIN 🔥 78 cal

Exercise	Sets
Dead Bug Bodyweight	1. 30 reps 2. 30 reps 3. 30 reps
Pallof Press Resistance Band	1. 20 reps — 10 each 2. 20 reps 3. 20 reps
Side Plank Bodyweight	1. 20s — each side 2. 20s

🍳 Breakfast347 kcal

Food	Serving	Calories	Protein
Whole Eggs	0.66 × 3 eggs	47 kcal	4g
Egg Whites	3/4 cup	90 kcal	20g
Jimmy Dean Hot Sausage	2 oz	210 kcal	9g

🥗 Lunch933 kcal

Food	Serving	Calories	Protein
Mashed Potatoes	1 Cup	237 kcal	4g
House Salad (no dressing)	1 salad	80 kcal	4g
Ranch Dressing	2 × 2 tbsp	258 kcal	2g
Chuck Roast	1 Cup	358 kcal	35g

🍽️ Dinner1,468 kcal

Food	Serving	Calories	Protein
Buffalo Wings (6 pcs)	2.33 × 6 wings	1118 kcal	107.2g
Misc Calorie	3.5 × 1 Serving	350 kcal	0g

🍎 Snacks120 kcal

Food	Serving	Calories	Protein
Rice Cake (Chocolate)	2 × 1 Rice Cake	120 kcal	2g

Total: 2,868 kcal · 187.2g protein

Readiness ScorePeak — Push Hard

💪 Soreness

1/10

⚡ Energy

7/10

🧠 Stress

3/10

BMI 24.2 — Normal

Under

Normal

Over

Obese

Core

Protein187g30%

Carbs80g13%

Fat159g57%