DAY 8
W2D1 – Push + HIIT
💪 Crushed it
🏋️ Push — Chest / Shoulders / Triceps · 33 min
🏋️ Core · 9 min
🚴 Peloton HIIT Ride · 20 min
⏱
62 min
Total Time
🏋️
15,535 lbs
Lbs Lifted?
🚴
20 min
Cardio Time
🍽️
2,097 kcal
Consumed
🔥
438 kcal
Burned
⚡
1,659
Food − Burn
⚖️
183.4 lbs
Weight
🏋️ Push — Chest / Shoulders / Triceps
STRENGTH
⏱ 33 MIN 🔥 191 cal
| Exercise | Sets |
|---|---|
| Flat Barbell Bench Press Barbell |
1. 8 reps @ 185lbs 2. 8 reps @ 195lbs 3. 8 reps @ 195lbs 4. 8 reps @ 195lbs |
| Seated Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs 4. 10 reps @ 45lbs |
| Incline Dumbbell Press Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Dumbbell Lateral Raises Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 22.5lbs 3. 15 reps @ 25lbs 4. 15 reps @ 25lbs |
| Weighted or Assisted Dips Bodyweight |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
| Rope Pushdowns Cable |
1. 12 reps @ 50lbs 2. 12 reps @ 50lbs 3. 12 reps @ 50lbs |
| Dumbbell Standing Triceps Extension Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs |
🏋️ Core
STRENGTH
⏱ 9 MIN 🔥 44 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raises Bodyweight |
1. 15 reps 2. 15 reps 3. 20 reps |
| Plank Bodyweight |
1. 55s 2. 55s 3. 50s |
🚴 Peloton HIIT Ride
⏱ 20 MIN 🔥 203 cal
142 kJ
Output (kJ)
119 W
Avg Watts
89 rpm
Avg Cadence
39 %
Avg Resistance
203 kcal
Calories Burned
HIIT Ride
Class Type
Alex Toussaint
Instructor
🥗 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 |
🥗 Lunch690 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 |
| Misc Calorie | 0.5 × 1 Serving | 50 kcal | 0g |
🍽️ Dinner661 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 1.5× 4 oz | 281 kcal | 52.5g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Misc Calorie | 2 × 1 Serving | 200 kcal | 0g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
🍎 Snacks291 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Apple | 1 medium | 95 kcal | 0g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
| Popcorn (air-popped) | 2 × 3 cups | 186 kcal | 6g |
Total: 2,097 kcal · 197.4g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Push
🍎 Macro Breakdown
Protein197g43%
Carbs177g39%
Fat37g18%