DAY 4
W1D4 – Zone 2 + Light Pump
😊 Good
🏋️ Light Shoulder / Arm Pump
🏋️ Light Core · 10 min
🚴 Peloton Zone 2 Ride · 40 min
⏱
50 min
Total Time
🏋️
6,750 lbs
Lbs Lifted?
🚴
40 min
Cardio Time
🍽️
2,138 kcal
Consumed
🔥
398 kcal
Burned
⚡
1,740
Food − Burn
⚖️
183.4 lbs
Weight
🏋️ Light Shoulder / Arm Pump
STRENGTH
| Exercise | Sets |
|---|---|
| Dumbbell Lateral Raise |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Bent Over Rear Delt Fly |
1. 15 reps @ 25lbs 2. 15 reps @ 25lbs 3. 15 reps @ 25lbs |
| Cable Curl With Bar |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Rope Pushdowns Cable |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
Keep it easy.
🏋️ Light Core
STRENGTH
⏱ 10 MIN 🔥 55 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 🔥 343 cal
232 kJ
Output (kJ)
96 W
Avg Watts
76 rpm
Avg Cadence
39 %
Avg Resistance
343 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 |
🥗 Lunch640 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 |
🍽️ Dinner565 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Mixed Vegetables, steamed | 1 cup | 43 kcal | 3g |
| Sweet Potato (baked) | 4-5 oz | 112 kcal | 2g |
| Misc Calorie | 0.5 × 1 Serving | 50 kcal | 0g |
🍎 Snacks373 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Nonfat Greek Yogurt | 1 cup | 130 kcal | 22g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Misc Calorie | 1.5 × 1 Serving | 150 kcal | 0g |
Total: 2,138 kcal · 241.9g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
ShouldersCore
🍎 Macro Breakdown
Protein241g50%
Carbs168g35%
Fat31g15%