DAY 3
W1D3 – Legs (heavy)
😊 Good
🏋️ Legs · 45 min
🏃 Mobility · 10 min
🐕 Tucker · 38 min · 2.05 miles
⏱
93 min
Total Time
🏋️
49,280 lbs
Lbs Lifted?
🚴
38 min
Cardio Time
🍽️
2,550 kcal
Consumed
🔥
451 kcal
Burned
⚡
2,099
Food − Burn
⚖️
184.2 lbs
Weight
🏋️ Legs
STRENGTH
⏱ 45 MIN 🔥 219 cal
| Exercise | Sets |
|---|---|
| Barbell Back Squats Barbell |
1. 10 reps @ 185lbs 2. 10 reps @ 185lbs 3. 10 reps @ 185lbs 4. 10 reps @ 185lbs |
| Romanian Deadlifts Barbell |
1. 10 reps @ 135lbs 2. 10 reps @ 135lbs 3. 10 reps @ 135lbs 4. 10 reps @ 135lbs |
| Bulgarian Split Squats Dumbbell |
1. 10 reps @ 25lbs 2. 10 reps @ 25lbs 3. 10 reps @ 25lbs |
| Walking Lunges Dumbbell |
1. 20 reps 2. 20 reps 3. 20 reps |
| Lying Leg Curl Machine |
1. 12 reps @ 80lbs 2. 12 reps @ 80lbs 3. 12 reps @ 80lbs |
| Leg Extensions Machine |
1. 15 reps @ 80lbs 2. 15 reps @ 80lbs 3. 15 reps @ 80lbs |
| Standing Calf Raises Machine |
1. 30 reps @ 225lbs 2. 30 reps @ 225lbs 3. 35 reps @ 225lbs 4. 35 reps @ 225lbs |
🧘 Mobility
STRETCH
⏱ 10 MIN 🔥 35 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Each Side |
| Hamstring Stretch | 60s |
Each Side |
| Foam Rolling | 60s |
Both |
🐕 Tucker
⏱ 38 MIN 🔥 197 cal
2.05 mi
Distance
197 kcal
Calories Burned
🥗 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 |
🥗 Lunch806 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) | 1 cup | 243 kcal | 4g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
| Banana | 1 medium | 105 kcal | 1g |
🍽️ Dinner715 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks574 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Banana | 1 medium | 105 kcal | 1g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.5 × 1 cup | 42 kcal | 0.5g |
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
Total: 2,550 kcal · 253.4g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
6/10
🧠 Stress
4/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
LegsGlutes
🍎 Macro Breakdown
Protein253g40%
Carbs293g46%
Fat40g14%