DAY 46
Shoulders and Zone II 7
😊 Good
🏋️ Morning Workout · 50 min
🏃 Core circuit · 10 min
🚴 Zone II · 55 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
115 min
Total Time
🏋️
33,830 lbs
Lbs Lifted
🚴
55 min
Cardio Time
🍽️
1,966 kcal
Consumed
🔥
915 kcal
Burned
⚡
+1,051
Net Cal
💊
166g
Protein
⚖️
188 lbs
Weight
😴
6 hrs
Sleep
👣
5,732
Steps
🏋️ Morning Workout
STRENGTH
⏱ 50 MIN 🔥 284 cal
| Exercise | Sets |
|---|---|
| Seated Dumbbell Shoulder Press Dumbbell |
1. 8 reps @ 50lbs 2. 8 reps @ 50lbs 3. 8 reps @ 50lbs 4. 8 reps @ 50lbs |
| Overhead Press Barbell |
1. 15 reps @ 75lbs 2. 10 reps @ 95lbs 3. 12 reps @ 95lbs 4. 15 reps @ 95lbs |
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs 5. 15 reps @ 30lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 20 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs 5. 15 reps @ 30lbs |
| Dumbbell Front Raise Dumbbell |
1. 15 reps @ 25lbs 2. 12 reps @ 30lbs 3. 12 reps @ 30lbs |
| Barbell Upright Row Barbell |
1. 12 reps @ 95lbs 2. 12 reps @ 95lbs 3. 12 reps @ 95lbs |
| Barbell Shrug Barbell |
1. 25 reps @ 185lbs 2. 25 reps @ 185lbs 3. 25 reps @ 185lbs 4. 25 reps @ 185lbs |
🔄 Core circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 76 cal
| Exercise | Sets / Reps |
|---|---|
| Bicycle Crunch |
1. 50 reps 2. 50 reps 3. 50 reps |
| Mountain Climbers |
1. 50 reps 2. 50 reps 3. 50 reps |
| Plank |
1. 45s @ 15lbs 2. 45s @ 15lbs 3. 45s @ 15lbs |
🚴 Zone II
⏱ 55 MIN 🔥 555 cal
337 kJ
Output (kJ)
102 W
Avg Watts
74 rpm
Avg Cadence
41 %
Avg Resistance
555 kcal
Calories Burned
115 bpm
Avg Heart Rate
Other
Class Type
Just ride
Instructor
🥗 Meals
🍳 Breakfast420 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 | 150 kcal | 5g |
| Sugar Free Pancake Syrup | 0.5 × 2 tbsp (30mL) | 5 kcal | 0g |
🥗 Lunch730 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Burger Bun (keto / low-carb) | 1 bun | 70 kcal | 4g |
| American Cheese Slice | 1 slice | 70 kcal | 3g |
| Chicken Spinach and Feta Meatballs | 3 Meatballs (85g) | 150 kcal | 14g |
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Banana | 0.5 × 1 medium | 53 kcal | 0.5g |
| Ketchup (no-sugar-added) | 1 tbsp | 10 kcal | 0g |
🍽️ Dinner816 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Cheese, 1 slice) | 3× 1 slice | 816 kcal | 36g |
Total: 1,966 kcal · 166g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
24.8 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein166g40%
Carbs176g43%
Fat71g17%