DAY 25
W4D4 – Zone 2 + Light Pump
😊 Good
🏋️ Thursday - Light Shoulder / Arm Pump · 17 min
🏋️ Thursday - Light Core · 12 min
🚴 Peloton Zone 2 Ride · 45 min
⏱
74 min
Total Time
🏋️
6,750 lbs
Lbs Lifted?
🚴
45 min
Cardio Time
🍽️
2,400 kcal
Consumed
🔥
533 kcal
Burned
⚡
1,867
Food − Burn
⚖️
182.2 lbs
Weight
🏋️ Thursday - Light Shoulder / Arm Pump
STRENGTH
⏱ 17 MIN 🔥 79 cal
| Exercise | Sets |
|---|---|
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Cable Curl With Bar Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Tricep Pushdown With Rope Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
🏋️ Thursday - Light Core
STRENGTH
⏱ 12 MIN 🔥 54 cal
| Exercise | Sets |
|---|---|
| Dead Bug Bodyweight |
1. 50 reps 2. 50 reps 3. 50 reps |
| Bird Dogs Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
🚴 Peloton Zone 2 Ride
⏱ 45 MIN 🔥 400 cal
281 kJ
Output (kJ)
104 W
Avg Watts
74 rpm
Avg Cadence
42 %
Avg Resistance
400 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🍳 Breakfast126 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Egg Whites | 2 × 1/2 cup | 126 kcal | 26g |
🥗 Lunch922 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 1 cup | 320 kcal | 14g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
🍽️ Dinner1,050 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 2 × 1 cup | 640 kcal | 28g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
🍎 Snacks302 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Greek Yogurt, nonfat | 0.5 × 3/4 cup | 52 kcal | 8.5g |
Total: 2,400 kcal · 180.5g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
4/10
⚡ Energy
6/10
🧠 Stress
4/10
BMI
24 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein180g31%
Carbs198g34%
Fat91g35%