DAY 1
Chest + Triceps and HIIT Ride
😐 Okay
🏋️ Midday Workout · 46 min
🚴 20 Minute HIIT · 20 min
🐕 Tucker · 60 min · 3.34 miles
🐕 Nash and Chrissy · 47 min · 2 miles
🐕 Paisley and Atlas · 31 min · 0.94 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
204 min
Total Time
🏋️
23,525 lbs
Lbs Lifted?
🚴
158 min
Cardio Time
🔥
1,225 kcal
Burned
⚖️
201 lbs
Weight
📝 Journal Entry
Let's get this party started! I can't wait, I am excited.
🏋️ Midday Workout
STRENGTH
⏱ 46 MIN 🔥 276 cal
| Exercise | Sets |
|---|---|
| Bench Press Chest, Triceps, Shoulders Barbell |
1. 10 reps @ 185lbs 2. 8 reps @ 215lbs 3. 8 reps @ 215lbs 4. 8 reps @ 215lbs — Felt good, when fresher I think I can get to 225 soon. |
| Incline Bench Press Upper Chest, Triceps Dumbbell |
1. 20 reps @ 45lbs 2. 20 reps @ 45lbs 3. 20 reps @ 45lbs 4. 20 reps @ 45lbs |
| Bar Dip Chest, Triceps Other |
1. 12 reps 2. 12 reps 3. 12 reps |
| Resistance Band Chest Fly Chest Resistance Band |
1. 25 reps @ 45lbs 2. 35 reps @ 45lbs 3. 35 reps @ 45lbs |
| Close-Grip Bench Press Triceps, Chest |
1. 10 reps @ 165lbs 2. 8 reps @ 165lbs 3. 8 reps @ 165lbs |
| Tricep Pushdown With Rope Triceps Machine |
1. 12 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Overhead Cable Triceps Extension (Upper Position) Triceps Machine |
1. 15 reps @ 050lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Hanging Knee Raise Abs, Hip Flexors Other |
1. 15 reps 2. 015 reps 3. 15 reps |
| Plank Core Bodyweight |
1. 45s 2. 41s 3. 36s |
Felt good overall! Went from week 9 of ARMageddon and a few days off to this so a little lag was anticipated. Need better sleep.
🚴 20 Minute HIIT
⏱ 20 MIN 🔥 303 cal
138 kJ
Output (kJ)
115 W
Avg Watts
85 rpm
Avg Cadence
40 %
Avg Resistance
303 kcal
Calories Burned
148 bpm
Avg Heart Rate
HIIT Ride
Class Type
Alex Toussaint
Instructor
Tough but got through it.
🐕 Tucker
⏱ 60 MIN 🔥 320 cal
3.34 mi
Distance
320 kcal
Calories Burned
Large loop
Park / Route
🐕 Nash and Chrissy
⏱ 47 MIN 🔥 212 cal
2 mi
Distance
212 kcal
Calories Burned
regular loop
Park / Route
🐕 Paisley and Atlas
⏱ 31 MIN 🔥 114 cal
0.94 mi
Distance
114 kcal
Calories Burned
Small loop
Park / Route
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
4/10
🧠 Stress
2/10
BMI
26.5 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTricepsCore