DAY 26
W4D5 – Full-Body Strength + Finisher
😊 Good
🏋️ Friday - Full-Body Strength · 21 min
🏃 Conditioning Finisher · 10 min
🐕 Tucker Walk · 48 min · 2.5 miles
🐕 Nash and Atlas Walk · 26 min · 1.14 miles
⏱
105 min
Total Time
🏋️
8,370 lbs
Lbs Lifted?
🚴
74 min
Cardio Time
🍽️
3,670 kcal
Consumed
🔥
495 kcal
Burned
⚡
3,175
Food − Burn
⚖️
181.5 lbs
Weight
🏋️ Friday - Full-Body Strength
STRENGTH
⏱ 21 MIN 🔥 135 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 6 reps @ 165lbs 2. 6 reps @ 165lbs 3. 6 reps @ 165lbs |
| Incline Dumbbell Press Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
| Chest-Supported Dumbbell Row Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
| Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 45lbs 2. 10 reps @ 45lbs 3. 10 reps @ 45lbs |
| Walking Lunges Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
🔄 Conditioning Finisher
CIRCUIT
⏱ 10 MIN 4 rounds 60s rest 🔥 95 cal
| Exercise | Sets / Reps |
|---|---|
| Dumbbell Swing |
1. 20 reps @ 45lbs 2. 20 reps @ 45lbs 3. 20 reps @ 45lbs 4. 20 reps @ 45lbs |
| Push-Up |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps |
| Mountain Climbers |
1. 50 reps 2. 50 reps 3. 50 reps 4. 50 reps |
🐕 Tucker Walk
⏱ 48 MIN 🔥 184 cal
2.5 mi
Distance
184 kcal
Calories Burned
🐕 Nash and Atlas Walk
⏱ 26 MIN 🔥 81 cal
1.14 mi
Distance
81 kcal
Calories Burned
🥗 Meals
🍳 Breakfast260 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
🥗 Lunch760 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Old World Pepperoni Slices | 15 slices | 140 kcal | 6g |
| Shredded Mozzarella Cheese | 2× 1/4 Cup | 160 kcal | 14g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍽️ Dinner2,650 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cheat Day Sickies Meal (Burger, Coleslaw, Spare Parts) | 1 serving | 2650 kcal | 97g |
Total: 3,670 kcal · 204g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
8/10
🧠 Stress
4/10
BMI
23.9 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Full Body
🍎 Macro Breakdown
Protein204g23%
Carbs189g21%
Fat218g56%