DAY 8
Chest + Triceps and HIIT Ride 2
💪 Crushed it
🏋️ Morning Workout · 46 min
🏋️ Core · 16 min
🚴 HIIT and Hills · 30 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
92 min
Total Time
🏋️
27,525 lbs
Lbs Lifted
🚴
30 min
Cardio Time
🍽️
1,791 kcal
Consumed
🔥
721 kcal
Burned
⚡
+1,070
Net Cal
💊
216g
Protein
⚖️
197 lbs
Weight
😴
6 hrs
Sleep
👣
6,390
Steps
📝 Journal Entry
Feeling great and I think I'm seeing results!
Bad weather meant no dog walks.
🏋️ Morning Workout
STRENGTH
⏱ 46 MIN 🔥 257 cal
| Exercise | Sets |
|---|---|
| Bench Press Barbell |
1. 8 reps @ 225lbs 2. 7 reps @ 225lbs 3. 7 reps @ 225lbs 4. 7 reps @ 225lbs |
| Incline Bench Press Dumbbell |
1. 20 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs 4. 20 reps @ 50lbs |
| Bar Dip Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
| Resistance Band Chest Fly Resistance Band |
1. 40 reps @ 45lbs 2. 40 reps @ 45lbs 3. 40 reps @ 45lbs |
| Close-Grip Bench Press Barbell |
1. 10 reps @ 165lbs 2. 10 reps @ 165lbs 3. 10 reps @ 165lbs 4. 10 reps @ 165lbs |
| Tricep Pushdown With Rope Machine |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Overhead Cable Triceps Extension (Upper Position) Machine |
1. 15 reps @ 50lbs 2. 20 reps @ 50lbs 3. 20 reps @ 50lbs |
Felt great!
🏋️ Core
OTHER
⏱ 16 MIN 🔥 82 cal
| Exercise | Sets |
|---|---|
| Hanging Knee Raise Bodyweight |
1. 16 reps 2. 16 reps 3. 16 reps |
| Plank Bodyweight |
1. 50s 2. 50s 3. 50s |
| Dead Bug Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
🚴 HIIT and Hills
⏱ 30 MIN 🔥 382 cal
205 kJ
Output (kJ)
114 W
Avg Watts
79 rpm
Avg Cadence
41 %
Avg Resistance
382 kcal
Calories Burned
132 bpm
Avg Heart Rate
HIIT Ride
Class Type
Bradley Rose
Instructor
Feeling good!
🥗 Meals
🍳 Breakfast457 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 42 kcal | 0.5g |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks215 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
Total: 1,791 kcal · 216g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
26 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ChestTriceps
🍎 Macro Breakdown
Protein216g56%
Carbs129g33%
Fat42g11%