DAY 11
Upper B — Pull
💪 Crushed it
🏋️ Shoulder Prep (do not skip) · 11 min
🏋️ Upper B — Pull · 35 min
⏱
46 min
Total Time
🏋️
9,155 lbs
Lbs Lifted?
🍽️
2,088 kcal
Consumed
🔥
246 kcal
Burned
⚡
1,842
Food − Burn
⚖️
183.2 lbs
Weight
🏋️ Shoulder Prep (do not skip)
STRENGTH
⏱ 11 MIN 🔥 61 cal
| Exercise | Sets |
|---|---|
| Band Pull-Aparts Rear Delts, Upper Back Resistance Band |
1. 20 reps 2. 20 reps |
| Band External Rotations Rotator Cuff Resistance Band |
1. 20 reps |
| Scapular Wall Slides Serratus, Lower Traps Bodyweight |
1. 15 reps 2. 15 reps |
| Scap Push-Ups Serratus Bodyweight |
1. 12 reps 2. 12 reps |
🏋️ Upper B — Pull
STRENGTH
⏱ 35 MIN 🔥 185 cal
| Exercise | Sets |
|---|---|
| Lat Pulldown With Neutral Grip Lats, Biceps Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 60lbs |
| Dumbbell Rear Delt Row Rear Delts Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Seated Cable Row (neutral grip) Mid Back Cable |
1. 12 reps @ 60lbs 2. 12 reps @ 60lbs 3. 12 reps @ 60lbs |
| Cable Face Pulls Rear Delts, Rotator Cuff Cable |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs 3. 15 reps @ 20lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Rope Pushdowns Triceps Cable |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs |
| Side-Lying Dumbbell External Rotation Rotator Cuff Dumbbell |
1. 10 reps @ 10lbs 2. 10 reps @ 10lbs 3. 12 reps @ 10lbs |
| Prone Y-T-W Raises Lower Traps, Rear Delts Plate |
1. 24s @ 2.5lbs 2. 24s @ 2.5lbs 3. 24s @ 2.5lbs |
🥗 Meals
🍳 Breakfast404 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
| Eggs (whole) | 0.5 × 2 eggs | 72 kcal | 6.5g |
| Bacon Strip | 2 × 1 strip | 84 kcal | 6g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Cheddar Cheese | 0.5 × 1 oz | 58 kcal | 3.5g |
🥗 Lunch470 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Pepperoni, 1 slice) | 1.5 × 1 slice | 470 kcal | 21g |
🍽️ Dinner802 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Misc Calorie | 2 × 1 Serving | 200 kcal | 0g |
🍎 Snacks412 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Peanut Butter | 0.5 × 2 tbsp | 96 kcal | 3.5g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Peanut Butter | 0.5 × 2 tbsp | 96 kcal | 3.5g |
Total: 2,088 kcal · 133g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein133g28%
Carbs194g41%
Fat67g32%