DAY 9
Back + Biceps and Core 2
💪 Crushed it
🏋️ Morning Workout · 42 min
🏃 Core Circuit · 16 min
🐕 Tucker · 59 min · 3.2 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
117 min
Total Time
🏋️
20,655 lbs
Lbs Lifted?
🚴
59 min
Cardio Time
🍽️
1,950 kcal
Consumed
🔥
657 kcal
Burned
⚡
1,293
Food − Burn
⚖️
195.8 lbs
Weight
🏋️ Morning Workout
STRENGTH
⏱ 42 MIN 🔥 237 cal
| Exercise | Sets |
|---|---|
| Deadlift Full Body, Lower Back Barbell |
1. 6 reps @ 135lbs 2. 8 reps @ 135lbs 3. 8 reps @ 135lbs 4. 8 reps @ 135lbs |
| Pull-Up Lats, Biceps Bodyweight |
1. 3 reps 2. 3 reps 3. 3 reps 4. 3 reps |
| Barbell Rear Delt Row Rear Delts, Upper Back Barbell |
1. 10 reps @ 125lbs 2. 10 reps @ 125lbs 3. 12 reps @ 125lbs 4. 12 reps @ 125lbs |
| Dumbbell Row Lats, Biceps Dumbbell |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Straight Arm Lat Pulldown Lats, Core Machine |
1. 12 reps @ 110lbs 2. 12 reps @ 110lbs 3. 12 reps @ 110lbs |
| EZ Curl Biceps EZ Bar |
1. 10 reps @ 65lbs 2. 10 reps @ 65lbs 3. 10 reps @ 65lbs 4. 10 reps @ 65lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 45lbs 2. 12 reps @ 45lbs 3. 12 reps @ 45lbs |
| Incline Dumbbell Curl Biceps Dumbbell |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
Feeling good!
🔄 Core Circuit
CIRCUIT
⏱ 16 MIN 3 rounds 90s rest 🔥 99 cal
| Exercise | Sets / Reps |
|---|---|
| Kneeling Ab Wheel Roll-Out Abs, Core Other |
1. 10 reps — Wheel 2. 10 reps 3. 10 reps |
| Side Plank Obliques, Core Bodyweight |
1. 45s 2. 45s 3. 45s |
| Reverse Crunch Lower Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
🐕 Tucker
⏱ 59 MIN 🔥 321 cal
3.2 mi
Distance
321 kcal
Calories Burned
Long walk
Park / Route
Good! Tucker was mostly behaved, he doesn't like lawn mowers apparently.
🥗 Meals
🍳 Breakfast458 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 dry | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
🍽️ 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 |
🍎 Snacks373 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
| Cheddar Cheese | 1 oz | 115 kcal | 7g |
Total: 1,950 kcal · 223.5g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.8 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
BackBicepsCore
🍎 Macro Breakdown
Protein223g47%
Carbs140g29%
Fat51g24%