DAY 1
W1D1 – Push + HIIT
😊 Good
🏋️ Push — Chest / Shoulders / Triceps · 31 min
🚴 Peloton HIIT Ride · 20 min
🏋️ Core · 8 min
⏱
59 min
Total Time
🏋️
15,330 lbs
Lbs Lifted?
🚴
20 min
Cardio Time
🍽️
1,600 kcal
Consumed
🔥
425 kcal
Burned
⚡
1,175
Food − Burn
⚖️
184 lbs
Weight
📝 Journal Entry
We're back, baby!
🏋️ Push — Chest / Shoulders / Triceps
STRENGTH
⏱ 31 MIN 🔥 180 cal
| Exercise | Sets |
|---|---|
| Flat Barbell Bench Press Chest, Triceps Barbell |
1. 8 reps @ 185lbs 2. 10 reps @ 185lbs 3. 10 reps @ 185lbs 4. 8 reps @ 185lbs |
| Seated Dumbbell Shoulder Press Shoulders Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 8 reps @ 45lbs 4. 8 reps @ 45lbs |
| Incline Dumbbell Press Upper Chest, Triceps Dumbbell |
1. 8 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Dumbbell Lateral Raises Side Delts Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs 3. 15 reps @ 20lbs 4. 15 reps @ 20lbs |
| Weighted or Assisted Dips Chest, Triceps Bodyweight |
1. 12 reps @ 15lbs 2. 12 reps @ 15lbs 3. 12 reps @ 15lbs |
| Rope Pushdowns Triceps Cable |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Dumbbell Standing Triceps Extension Triceps Dumbbell |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
🚴 Peloton HIIT Ride
⏱ 20 MIN 🔥 206 cal
144 kJ
Output (kJ)
120 W
Avg Watts
83 rpm
Avg Cadence
42 %
Avg Resistance
206 kcal
Calories Burned
HIIT Ride
Class Type
Bradley Rose
Instructor
1 min hard / 2 min easy.
🏋️ Core
STRENGTH
⏱ 8 MIN 🔥 39 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raises Core Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Core Bodyweight |
1. 60s 2. 60s 3. 60s |
🥗 Meals
🍳 Breakfast455 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
🥗 Lunch396 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein | 2 scoops | 240 kcal | 48g |
| PBFit Powder | 2 tbsp | 70 kcal | 6g |
| Nonfat Greek Yogurt | 1/2 cup | 65 kcal | 11g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner515 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast | 8 oz | 260 kcal | 50g |
| Mixed Veggies | 1 cup | 40 kcal | 2g |
| Sweet Potato | 6 oz | 150 kcal | 3g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
🍎 Snacks234 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Cole Slaw (Kroger Creamy) | 0.25 × 1/2 Cup | 45 kcal | 0.3g |
| Pistachio | 2.4 × 10 pistachios | 96 kcal | 3.6g |
Total: 1,600 kcal · 182.2g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
7/10
🧠 Stress
4/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Push
🍎 Macro Breakdown
Protein182g46%
Carbs125g31%
Fat41g23%