DAY 3
Legs + Mobility
😐 Okay
🏋️ Strength · 45 min
🧘 Stretching · 17 min
🐕 Tucker · 56 min · 3.16 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
118 min
Total Time
🏋️
48,910 lbs
Lbs Lifted?
🚴
73 min
Cardio Time
🔥
745 kcal
Burned
⚖️
197.6 lbs
Weight
📝 Journal Entry
I had a lot of fun with this legs day. It was difficult but enjoyable. I need to get my sleep right.
🏋️ Strength
STRENGTH
⏱ 45 MIN 🔥 283 cal
| Exercise | Sets |
|---|---|
| Back Squat Quads, Glutes, Hamstrings Barbell |
1. 8 reps @ 155lbs 2. 8 reps @ 155lbs 3. 8 reps @ 155lbs 4. 8 reps @ 155lbs |
| Romanian Deadlift Hamstrings, Glutes Barbell |
1. 10 reps @ 155lbs 2. 10 reps @ 155lbs 3. 10 reps @ 155lbs 4. 10 reps @ 155lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Bulgarian Split Squat Quads, Glutes Dumbbell |
1. 6 reps @ 22.5lbs 2. 7 reps @ 22.5lbs 3. 7 reps @ 22.5lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Seated Leg Curl Hamstrings Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Standing Calf Raise Gastrocnemius Barbell |
1. 50 reps @ 155lbs 2. 50 reps @ 155lbs 3. 50 reps @ 155lbs 4. 50 reps @ 155lbs |
🧘 Stretching
⏱ 17 MIN 🔥 123 cal
Mobility/Stretching
Style / Class
123 kcal
Calories Burned
Not bad, tough but I got through it. Did Hip Flexor Stretches, Hamstring Stretches, and Foam Rolling.
🐕 Tucker
⏱ 56 MIN 🔥 339 cal
3.16 mi
Distance
339 kcal
Calories Burned
Long loop
Park / Route
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
26.1 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
Legs