DAY 16
W3D2 – Pull + Oblique Block
😊 Good
🏋️ Pull — Back / Biceps · 33 min
🏋️ Oblique / Anti-Rotation Block · 26 min
⏱
59 min
Total Time
🏋️
28,125 lbs
Lbs Lifted?
🍽️
2,152 kcal
Consumed
🔥
311 kcal
Burned
⚡
1,841
Food − Burn
⚖️
182.2 lbs
Weight
🏋️ Pull — Back / Biceps
STRENGTH
⏱ 33 MIN 🔥 172 cal
| Exercise | Sets |
|---|---|
| Deadlifts Barbell |
1. 6 reps @ 135lbs 2. 5 reps @ 155lbs 3. 5 reps @ 155lbs 4. 5 reps @ 155lbs |
| Pull-Up Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 4 reps |
| Barbell Row Barbell |
1. 10 reps @ 105lbs 2. 10 reps @ 105lbs 3. 10 reps @ 105lbs 4. 10 reps @ 105lbs |
| Single-Arm Dumbbell Row Dumbbell |
1. 12 reps @ 52.5lbs 2. 12 reps @ 52.5lbs 3. 12 reps @ 52.5lbs |
| Cable Pushdown Cable |
1. 12 reps @ 60lbs 2. 12 reps @ 60lbs 3. 12 reps @ 60lbs |
| EZ Curl EZ Bar |
1. 10 reps @ 87lbs 2. 10 reps @ 87lbs 3. 10 reps @ 87lbs |
| Hammer Curl Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
🏋️ Oblique / Anti-Rotation Block
STRENGTH
⏱ 26 MIN 🔥 139 cal
| Exercise | Sets |
|---|---|
| Cable Woodchoppers Cable |
1. 24 reps @ 30lbs 2. 24 reps @ 30lbs 3. 24 reps @ 30lbs |
| Pallof Press Cable |
1. 30 reps @ 25lbs 2. 30 reps @ 25lbs 3. 30 reps @ 25lbs |
| Side Plank Bodyweight |
1. 45s 2. 45s 3. 45s |
| Suitcase Carry Dumbbell |
1. 60 reps @ 45lbs 2. 60 reps @ 45lbs 3. 60 reps @ 45lbs |
🥗 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 |
🥗 Lunch530 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crunchwrap Supreme | 1 Crunchwrap | 530 kcal | 16g |
🍽️ Dinner781 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Sun-Dried Tomatoes | 2 tsp | 50 kcal | 1g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Misc Calorie | 2.5× 1 Serving | 250 kcal | 0g |
🍎 Snacks386 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Misc Calorie | 0.25 × 1 Serving | 25 kcal | 0g |
| Popcorn (air-popped) | 1.3 × 3 cups | 121 kcal | 3.9g |
Total: 2,152 kcal · 154.9g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
5/10
🧠 Stress
2/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein154g32%
Carbs195g40%
Fat61g28%