DAY 32
W5D4 – Zone 2 + Light Pump
😊 Good
🏋️ Thursday - Light Shoulder / Arm Pump · 15 min
🏋️ Thursday - Light Core · 13 min
🚴 Peloton Zone 2 Ride · 20 min
⏱
48 min
Total Time
🏋️
5,625 lbs
Lbs Lifted?
🚴
20 min
Cardio Time
🍽️
2,056 kcal
Consumed
🔥
278 kcal
Burned
⚡
1,778
Food − Burn
⚖️
181.6 lbs
Weight
📝 Journal Entry
I have a bit of shoulder pain going on, I think it's a rotator-cuff sprain. So I'm extremely happy that it's a deload week, as I can go a bit ligthter with the lifting.
🏋️ Thursday - Light Shoulder / Arm Pump
STRENGTH
⏱ 15 MIN 🔥 70 cal
| Exercise | Sets |
|---|---|
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 20lbs 2. 15 reps @ 20lbs 3. 15 reps @ 20lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Cable Curl With Bar Cable |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs |
| Tricep Pushdown With Rope Cable |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs |
🏋️ Thursday - Light Core
STRENGTH
⏱ 13 MIN 🔥 58 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
⏱ 20 MIN 🔥 150 cal
105 kJ
Output (kJ)
86 W
Avg Watts
70 rpm
Avg Cadence
40 %
Avg Resistance
150 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🍳 Breakfast355 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
🥗 Lunch1,130 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Subway Sandwich (Veggie) | 1 Sandwich | 770 kcal | 20g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
🍽️ Dinner571 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2.2 × 4 oz | 411 kcal | 77g |
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
Total: 2,056 kcal · 212g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
4/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI
24 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersArms
🍎 Macro Breakdown
Protein212g44%
Carbs123g25%
Fat67g31%