DAY 2
W1D2 – Pull + Oblique Block
💪 Crushed it
🏋️ Pull — Back / Biceps · 37 min
🏋️ 🏋️ Oblique / Anti-Rotation Block · 29 min
⏱
66 min
Total Time
🏋️
17,100 lbs
Lbs Lifted?
🍽️
2,301 kcal
Consumed
🔥
361 kcal
Burned
⚡
1,940
Food − Burn
⚖️
181.6 lbs
Weight
🏋️ Pull — Back / Biceps
STRENGTH
⏱ 37 MIN 🔥 207 cal
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 5 reps @ 135lbs 2. 5 reps @ 165lbs 3. 5 reps @ 165lbs 4. 5 reps @ 165lbs |
| Pull-Up Lats, Biceps Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 5 reps |
| Barbell Row Back, Biceps Barbell |
1. 8 reps @ 135lbs 2. 8 reps @ 135lbs 3. 8 reps @ 135lbs 4. 8 reps @ 135lbs |
| Single-Arm Dumbbell Row Lats, Biceps Dumbbell |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Cable Pushdown Triceps Cable |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| EZ Curl Biceps EZ Bar |
1. 10 reps @ 87lbs 2. 10 reps @ 87lbs 3. 10 reps @ 87lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
🏋️ 🏋️ Oblique / Anti-Rotation Block
STRENGTH
⏱ 29 MIN 🔥 154 cal
| Exercise | Sets |
|---|---|
| Cable Woodchoppers Core, Obliques Cable |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Palloff Press Core, Transverse Abdominis |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Side Plank Obliques, Core Bodyweight |
1. 45s 2. 45s 3. 45s |
| Suitcase Carry Obliques, Core |
1. 30s @ 45lbs 2. 30s @ 45lbs 3. 30s @ 45lbs |
🥗 Meals
🍳 Breakfast560 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 |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch640 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Chopped Carrots and Diced Celery | 1 Cup | 33 kcal | 0.9g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
🍽️ Dinner735 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| NY Strip Steak (1 oz) | 7× 1 oz | 420 kcal | 49g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Mashed Potatoes | 0.6× 1 Cup | 142 kcal | 2.4g |
🍎 Snacks366 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pistachio | 2.4 × 10 pistachios | 96 kcal | 3.6g |
| Cottage Cheese - Fat Free | 2 × 1/2 Cup | 140 kcal | 24g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Banana | 1 medium | 105 kcal | 1g |
Total: 2,301 kcal · 224.9g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein224g40%
Carbs212g37%
Fat58g23%