DAY 55
Lower Body Conditioning and Core 7
😐 Okay
🏃 Morning Circuit · 36 min
🏃 Midday Core · 10 min
🚴 Evening Zone II Ride · 41 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
87 min
Total Time
🚴
41 min
Cardio Time
🍽️
2,274 kcal
Consumed
🔥
622 kcal
Burned
⚡
1,652
Food − Burn
⚖️
184.2 lbs
Weight
📝 Journal Entry
It's the fourth of July. So as you may guess, I didn't eat the best, but I DID make a conscious decision to not go too far off the rails, despite the temptations of delicious, yet horrible for you food.
🔄 Morning Circuit
CIRCUIT
⏱ 36 MIN 6 rounds 120s rest 🔥 276 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs 6. 15 reps @ 45lbs |
| Step Up |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps 6. 24 reps |
| Dumbbell Romanian Deadlift |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs 6. 15 reps @ 45lbs |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Jump Squat |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps 6. 10 reps |
| Burpee |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps 6. 10 reps |
🔄 Midday Core
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 56 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps |
| Core Twist |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Hollow Hold |
1. 50s 2. 45s 3. 45s |
🚴 Evening Zone II Ride
⏱ 41 MIN 🔥 290 cal
203 kJ
Output (kJ)
82 W
Avg Watts
75 rpm
Avg Cadence
37 %
Avg Resistance
290 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 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 |
🥗 Lunch409 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 × 2 tbsp (12g) | 100 kcal | 12g |
| Greek Yogurt (0%) | 0.5 × 1 cup | 69 kcal | 11.5g |
🍽️ Dinner1,450 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Armadillo Egg | 2.5 × 1 egg | 625 kcal | 37.5g |
| Smoked Teriyaki Pork | 1 Stick | 200 kcal | 20g |
| Bacon Wrapped Jalapeno Popper | 1 jalapeno | 150 kcal | 5g |
| Chili | 0.5 × 1 cup | 125 kcal | 7.5g |
| Street Corn Dip | 0.75 × 1 cup | 225 kcal | 6g |
| Sugar Cookie | 1 cookie | 125 kcal | 2g |
Total: 2,274 kcal · 187g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
4/10
🧠 Stress
2/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein187g31%
Carbs126g21%
Fat128g48%