DAY 33
W5D5 – Full-Body Strength + Finisher
😊 Good
🏋️ Friday - Full-Body Strength · 17 min
🏃 Conditioning Finisher · 6 min
⏱
23 min
Total Time
🏋️
6,630 lbs
Lbs Lifted?
🍽️
2,317 kcal
Consumed
🔥
163 kcal
Burned
⚡
2,154
Food − Burn
⚖️
180.5 lbs
Weight
🏋️ Friday - Full-Body Strength
STRENGTH
⏱ 17 MIN 🔥 107 cal
| Exercise | Sets |
|---|---|
| Deadlift Barbell |
1. 6 reps @ 135lbs 2. 6 reps @ 135lbs 3. 6 reps @ 135lbs |
| Incline Dumbbell Press Dumbbell |
1. 15 reps @ 35lbs 2. 15 reps @ 35lbs 3. 15 reps @ 35lbs |
| Chest-Supported Dumbbell Row Dumbbell |
1. 15 reps @ 35lbs 2. 15 reps @ 35lbs 3. 15 reps @ 35lbs |
| Dumbbell Shoulder Press Dumbbell |
1. 10 reps @ 35lbs 2. 10 reps @ 35lbs 3. 10 reps @ 35lbs |
| Walking Lunges Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
🔄 Conditioning Finisher
CIRCUIT
⏱ 6 MIN 3 rounds 60s rest 🔥 56 cal
| Exercise | Sets / Reps |
|---|---|
| Dumbbell Swing |
1. 20 reps @ 30lbs 2. 20 reps @ 30lbs 3. 20 reps @ 30lbs |
| Push-Up |
1. 15 reps 2. 15 reps 3. 15 reps |
| Mountain Climbers |
1. 30 reps 2. 30 reps 3. 30 reps |
🥗 Meals
🍳 Breakfast505 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whole Eggs | 3 eggs | 215 kcal | 18g |
| Egg Whites | 3/4 cup | 90 kcal | 20g |
| Dry Oats | 1/2 cup | 150 kcal | 5g |
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
🥗 Lunch420 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| BBQ Chicken Bites | 2 × 3 oz | 320 kcal | 22g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
🍽️ Dinner1,332 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Thin Crust Cheese, 1 slice) | 2 × 1 slice | 458 kcal | 22g |
| Misc Calorie | 1 Serving | 100 kcal | 0g |
| Pizza (Veggie, 1 slice) | 3× 1 slice | 774 kcal | 33g |
🍎 Snacks60 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 1 Rice Cake | 60 kcal | 1g |
Total: 2,317 kcal · 121g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
23.8 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Full Body
🍎 Macro Breakdown
Protein121g23%
Carbs243g46%
Fat71g31%