DAY 53
Shoulders and Zone II 8
😐 Okay
🏋️ Morning Workout · 40 min
🏃 Core circuit · 10 min
🚴 Zone II · 60 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
110 min
Total Time
🏋️
22,150 lbs
Lbs Lifted
🚴
60 min
Cardio Time
🍽️
1,724 kcal
Consumed
🔥
867 kcal
Burned
⚡
+857
Net Cal
💊
188.1g
Protein
⚖️
186.2 lbs
Weight
😴
6 hrs
Sleep
👣
6,150
Steps
🏋️ Morning Workout
STRENGTH
⏱ 40 MIN 🔥 225 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. 10 reps @ 95lbs 2. 10 reps @ 95lbs 3. 10 reps @ 95lbs 4. 10 reps @ 95lbs |
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs 4. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 35lbs 2. 15 reps @ 35lbs 3. 15 reps @ 35lbs 4. 15 reps @ 35lbs |
| Dumbbell Front Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Barbell Shrug Barbell |
1. 15 reps @ 185lbs 2. 15 reps @ 185lbs 3. 20 reps @ 185lbs 4. 15 reps @ 185lbs |
🔄 Core circuit
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 75 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
⏱ 60 MIN 🔥 567 cal
314 kJ
Output (kJ)
87 W
Avg Watts
76 rpm
Avg Cadence
38 %
Avg Resistance
567 kcal
Calories Burned
111 bpm
Avg Heart Rate
Other
Class Type
Just ride
Instructor
I took it a little more casual, I am just really sore and not well rested today.
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
🥗 Lunch359 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Greek Yogurt (0%) | 0.5 × 1 cup | 69 kcal | 11.5g |
🍽️ Dinner840 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Broccoli (roasted) | 0.66× 1.5 cups | 36 kcal | 2.6g |
| Misc Calorie | 3 × 1 Serving | 300 kcal | 0g |
🍎 Snacks260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Burger Bun (keto / low-carb) | 1 bun | 70 kcal | 4g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Popcorn (air-popped) | 1.5 × 3 cups | 140 kcal | 4.5g |
Total: 1,724 kcal · 188.1g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
5/10
🧠 Stress
2/10
BMI
24.6 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein188g59%
Carbs94g30%
Fat36g11%