DAY 11
W2D4 – Zone 2 + Light Pump
💪 Crushed it
🏋️ Light Shoulder / Arm Pump · 14 min
🏋️ Light Core · 8 min
🚴 Peloton Zone 2 Ride · 40 min
⏱
62 min
Total Time
🏋️
6,750 lbs
Lbs Lifted?
🚴
40 min
Cardio Time
🍽️
2,370 kcal
Consumed
🔥
489 kcal
Burned
⚡
1,881
Food − Burn
⚖️
182.6 lbs
Weight
🏋️ Light Shoulder / Arm Pump
STRENGTH
⏱ 14 MIN 🔥 65 cal
| Exercise | Sets |
|---|---|
| Dumbbell Lateral Raise Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly Dumbbell |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Cable Curl With Bar Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Tricep Pushdown With Rope Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
🏋️ Light Core
STRENGTH
⏱ 8 MIN 🔥 44 cal
| Exercise | Sets |
|---|---|
| Dead Bugs Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Bird Dogs Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
🚴 Peloton Zone 2 Ride
⏱ 40 MIN 🔥 380 cal
267 kJ
Output (kJ)
111 W
Avg Watts
72 rpm
Avg Cadence
44 %
Avg Resistance
380 kcal
Calories Burned
LISS / Zone 2
Class Type
🥗 Meals
🍳 Breakfast560 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 |
| Banana | 1 medium | 105 kcal | 1g |
🥗 Lunch715 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Chopped Carrots and Diced Celery | 1 Cup | 33 kcal | 0.9g |
| White Rice (cooked) | 0.75 × 1 cup | 182 kcal | 3g |
| Buffalo Yogurt Sauce | 1/2 Cup | 65 kcal | 12g |
| Misc Calorie | 0.75 × 1 Serving | 75 kcal | 0g |
🍽️ Dinner814 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Misc Calorie | 2.5 × 1 Serving | 250 kcal | 0g |
🍎 Snacks281 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Apple | 1 medium | 95 kcal | 0g |
| Popcorn (air-popped) | 2× 3 cups | 186 kcal | 6g |
Total: 2,370 kcal · 217.9g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
4/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
24.1 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersArms
🍎 Macro Breakdown
Protein217g43%
Carbs211g42%
Fat35g16%