DAY 32
Shoulders & Zone II 5
😊 Good
🏋️ Shoulders & Zone 2 5 · 26 min
🏃 Core Circuit · 7 min
🚴 Zone II Just Ride · 50 min
🐕 All Dogs! · 90 min · 3.44 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
173 min
Total Time
🏋️
18,870 lbs
Lbs Lifted
🚴
140 min
Cardio Time
🍽️
1,975 kcal
Consumed
🔥
1,093 kcal
Burned
⚡
+882
Net Cal
💊
150.5g
Protein
💧
112 oz
Water
⚖️
191.4 lbs
Weight
😴
7 hrs
Sleep
👣
12,052
Steps
📝 Journal Entry
How about those Knicks last night!!!!!
Yes I had frozen custard for dinner. I know…. I KNOW!
🏋️ Shoulders & Zone 2 5
STRENGTH
⏱ 26 MIN 🔥 158 cal
| Exercise | Sets |
|---|---|
| Dumbbell Shoulder Press Shoulders, Triceps Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs |
| Overhead Press Shoulders, Triceps EZ Bar |
1. 16 reps @ 65lbs 2. 16 reps @ 65lbs 3. 16 reps @ 65lbs |
| Dumbbell Lateral Raise Side Delts Dumbbell |
1. 20 reps @ 22.5lbs 2. 20 reps @ 22.5lbs 3. 20 reps @ 22.5lbs |
| Bent Over Rear Delt Fly Rear Deltoid, Rhomboids Dumbbell |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs |
| Barbell Shrug Traps Barbell |
1. 20 reps @ 185lbs 2. 20 reps @ 185lbs 3. 20 reps @ 185lbs |
🔄 Core Circuit
CIRCUIT
⏱ 7 MIN 2 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Bicycle Crunch Abs, Obliques Bodyweight |
1. 50 reps 2. 50 reps |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 50 reps 2. 50 reps |
| Plank Core Bodyweight |
1. 50s 2. 45s |
🚴 Zone II Just Ride
⏱ 50 MIN 🔥 517 cal
276 kJ
Output (kJ)
92 W
Avg Watts
80 rpm
Avg Cadence
36 %
Avg Resistance
517 kcal
Calories Burned
117 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
🐕 All Dogs!
⏱ 90 MIN 🔥 364 cal
3.44 mi
Distance
364 kcal
Calories Burned
Multiple
Park / Route
Walked all the dogs, two walks in total.
🥗 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 |
🥗 Lunch563 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Ranch Dressing | 2 tbsp | 129 kcal | 1g |
Added some sun-dried tomatoes.
🍽️ Dinner825 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Andy's — Concrete Mixer (regular) | 1.5 × regular | 825 kcal | 15g |
It was a blueberry cobbler but I think putting it in as 1.5 of a mixed one helps get close.
🍎 Snacks172 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Raspberry Preserves — Sugar Free | 1 tbsp | 10 kcal | 0g |
💧 Water: 112 oz
Total: 1,975 kcal · 150.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
25.2 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein150g38%
Carbs156g40%
Fat84g22%