DAY 23
W2D2 – Pull + Oblique Block
😊 Good
🏋️ Tuesday - Pull — Back / Biceps · 40 min
🏋️ Tuesday - Oblique / Anti-Rotation Block · 32 min
🐕 Tucker walk · 39 min · 2.04 miles
⏱
111 min
Total Time
🏋️
29,790 lbs
Lbs Lifted?
🚴
39 min
Cardio Time
🍽️
2,451 kcal
Consumed
🔥
520 kcal
Burned
⚡
1,931
Food − Burn
⚖️
182.2 lbs
Weight
🏋️ Tuesday - Pull — Back / Biceps
STRENGTH
⏱ 40 MIN 🔥 207 cal
| Exercise | Sets |
|---|---|
| Deadlifts Barbell |
1. 6 reps @ 165lbs 2. 6 reps @ 165lbs 3. 6 reps @ 165lbs 4. 6 reps @ 165lbs |
| Pull-Up Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 5 reps |
| Barbell Row Barbell |
1. 12 reps @ 105lbs 2. 12 reps @ 105lbs 3. 12 reps @ 105lbs 4. 12 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 |
🏋️ Tuesday - Oblique / Anti-Rotation Block
STRENGTH
⏱ 32 MIN 🔥 171 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. 50s 2. 50s 3. 50s |
| Suitcase Carry Dumbbell |
1. 60 reps @ 45lbs 2. 60 reps @ 45lbs 3. 60 reps @ 45lbs |
🐕 Tucker walk
⏱ 39 MIN 🔥 142 cal
2.04 mi
Distance
142 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 |
🥗 Lunch592 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 |
| Misc Calorie | 0.5× 1 Serving | 50 kcal | 0g |
🍽️ Dinner1,084 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2× 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Crockpot Tortellini | 1.5 × 1 cup | 480 kcal | 21g |
🍎 Snacks320 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Misc Calorie | 0.3× 1 Serving | 30 kcal | 0g |
| Braums Frozen Yogurt Cone (Small) | 1 cone | 290 kcal | 7g |
Total: 2,451 kcal · 223g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Pull
🍎 Macro Breakdown
Protein223g40%
Carbs173g31%
Fat74g30%