DAY 22
W4D1 – Push + HIIT
😊 Good
🏋️ Monday Core · 12 min
🏋️ Monday Push — Chest / Shoulders / Triceps · 41 min
🚴 Peloton HIIT Ride · 21 min
⏱
74 min
Total Time
🏋️
19,897 lbs
Lbs Lifted?
🚴
21 min
Cardio Time
🍽️
1,729 kcal
Consumed
🔥
490 kcal
Burned
⚡
1,239
Food − Burn
⚖️
183.4 lbs
Weight
🏋️ Monday Core
STRENGTH
⏱ 12 MIN 🔥 62 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raise Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Plank Bodyweight |
1. 55s 2. 55s 3. 55s |
🏋️ Monday Push — Chest / Shoulders / Triceps
STRENGTH
⏱ 41 MIN 🔥 231 cal
| Exercise | Sets |
|---|---|
| Flat Barbell Bench Press Barbell |
1. 10 reps @ 195lbs 2. 10 reps @ 195lbs 3. 10 reps @ 195lbs 4. 9 reps @ 195lbs 5. 9 reps @ 195lbs |
| Seated Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs 4. 9 reps @ 50lbs |
| Incline Dumbbell Press Dumbbell |
1. 10 reps @ 50lbs 2. 10 reps @ 50lbs 3. 10 reps @ 50lbs |
| Dumbbell Lateral Raises Dumbbell |
1. 15 reps @ 30lbs 2. 15 reps @ 30lbs 3. 15 reps @ 30lbs 4. 15 reps @ 30lbs |
| Weighted or Assisted Dips Bodyweight |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
| Rope Pushdowns Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Dumbbell Standing Triceps Extension Dumbbell |
1. 15 reps @ 52.5lbs 2. 15 reps @ 52.5lbs 3. 15 reps @ 52.5lbs |
🚴 Peloton HIIT Ride
⏱ 21 MIN 🔥 197 cal
138 kJ
Output (kJ)
115 W
Avg Watts
84 rpm
Avg Cadence
40 %
Avg Resistance
197 kcal
Calories Burned
HIIT Ride
Class Type
Denis Morton
Instructor
🥗 Meals
🍳 Breakfast260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
🥗 Lunch607 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 |
| Peas and Carrots | 1.3 × 2/3 Cup | 65 kcal | 3.9g |
🍽️ Dinner424 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Misc Calorie | 0.5 × 1 Serving | 50 kcal | 0g |
🍎 Snacks438 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 1.3 × 28 pieces | 156 kcal | 1.3g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
| Apple | 1 medium | 95 kcal | 0g |
| Greek Yogurt (0%) | 0.25 × 1 cup | 34 kcal | 5.8g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
Total: 1,729 kcal · 180g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
5/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Push
🍎 Macro Breakdown
Protein180g43%
Carbs171g41%
Fat31g17%