DAY 19
Lower B — Hinge + Carries
🏋️ Lower B — Hinge · 22 min
🏋️ Core + Carries · 17 min
⏱
39 min
Total Time
🏋️
7,620 lbs
Lbs Lifted?
🍽️
120 kcal
Consumed
🔥
225 kcal
Burned
⚡
-105
Food − Burn
⚖️
184.2 lbs
Weight
🏋️ Lower B — Hinge
STRENGTH
⏱ 22 MIN 🔥 138 cal
| Exercise | Sets |
|---|---|
| Dumbbell Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 10 reps @ 35lbs 2. 10 reps @ 35lbs 3. 10 reps @ 35lbs |
| Hip Thrust Glutes Barbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Dumbbell Walking Lunge Quads, Glutes Dumbbell |
1. 10 reps @ 25lbs 2. 10 reps @ 25lbs 3. 10 reps @ 25lbs |
| Leg Extensions Quads Machine |
1. 20 reps @ 70lbs 2. 20 reps @ 70lbs 3. 20 reps @ 70lbs |
| Back Extensions Lower Back, Glutes Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
🏋️ Core + Carries
STRENGTH
⏱ 17 MIN 🔥 87 cal
| Exercise | Sets |
|---|---|
| Suitcase Carry Grip, Core, Obliques Dumbbell |
1. 45s 2. 45s 3. 45s |
| Bird Dogs Core Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Reverse Crunches Core Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
🥗 Meals
🍳 Breakfast120 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
Total: 120 kcal · 2g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein2g7%
Carbs24g79%
Fat2g15%