DAY 27
W4D6 – Conditioning + Core
😊 Good
🏃 Conditioning Circuit · 26 min
🏋️ Core / Oblique
🚴 Peloton Ride · 30 min
⏱
56 min
Total Time
🏋️
4,050 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
2,135 kcal
Consumed
🔥
473 kcal
Burned
⚡
1,662
Food − Burn
⚖️
184.5 lbs
Weight
🔄 Conditioning Circuit
CIRCUIT
⏱ 26 MIN 3 rounds 60s rest 🔥 185 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Step Up |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps |
| Dumbbell Romanian Deadlift |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs |
| Body Weight Lunge |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Burpee |
1. 8 reps 2. 8 reps 3. 8 reps 4. 8 reps 5. 8 reps |
🏋️ Core / Oblique
STRENGTH
| Exercise | Sets |
|---|---|
| Hanging Leg Raise Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Russian Twist Dumbbell |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs |
| Side Plank Bodyweight |
1. 50s 2. 50s 3. 50s |
🚴 Peloton Ride
⏱ 30 MIN 🔥 288 cal
202 kJ
Output (kJ)
112 W
Avg Watts
76 rpm
Avg Cadence
42 %
Avg Resistance
288 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🥗 Lunch390 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Old World Pepperoni Slices | 15 slices | 140 kcal | 6g |
| Shredded Mozzarella Cheese | 1/4 Cup | 80 kcal | 7g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍽️ Dinner1,445 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Ribeye Steak (1 oz) | 12× 1 oz | 912 kcal | 72g |
| Asparagus | 1.5× 1 cup | 41 kcal | 4.5g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Mashed Potatoes | 0.6× 1 Cup | 142 kcal | 2.4g |
| Drizzilicous Fudge Brownie Bites | 28 pieces | 120 kcal | 1g |
🍎 Snacks300 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Quest Bar (Cereal) | 1 Bar (54g) | 160 kcal | 18g |
| Drizzilicous Fudge Brownie Bites | 0.25 × 28 pieces | 30 kcal | 0.3g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
Total: 2,135 kcal · 121.2g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.3 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Core
🍎 Macro Breakdown
Protein121g24%
Carbs134g26%
Fat113g50%