DAY 10
Zone 2 + Shoulder Rehab
💪 Crushed it
🏃 Mobility · 10 min
🏋️ Shoulder Rehab · 19 min
🚴 Just Ride · 30 min
⏱
59 min
Total Time
🏋️
735 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
2,050 kcal
Consumed
🔥
359 kcal
Burned
⚡
1,691
Food − Burn
⚖️
183.5 lbs
Weight
📝 Journal Entry
🧘 Mobility
STRETCH
⏱ 10 MIN 🔥 35 cal
| Stretch | Hold | Sides |
|---|---|---|
| Doorway Pec Stretch (gentle) | 60s |
Both |
| Thoracic Spine Extension on Foam Roller | 60s |
Both |
| Open Book Thoracic Rotation | 60s |
Each Side |
| Cross-Body Shoulder Stretch (gentle) | 60s |
Each Side |
| Hip Flexor Stretch | 60s |
Each Side |
🏋️ Shoulder Rehab
STRENGTH
⏱ 19 MIN 🔥 105 cal
| Exercise | Sets |
|---|---|
| Side-Lying Dumbbell External Rotation Rotator Cuff Dumbbell |
1. 15 reps @ 15lbs 2. 15 reps @ 15lbs 3. 15 reps @ 15lbs |
| Prone Y-T-W Raises Lower Traps, Rear Delts Plate |
1. :30s @ 2.5lbs 2. :30s @ 2.5lbs 3. :30s @ 2.5lbs |
| Serratus Wall Slides with Foam Roller Serratus Bodyweight |
1. 10 reps 2. 10 reps 3. 10 reps |
| Cable or Band Low Rows (squeeze shoulder blades) Mid Back, Lower Traps Resistance Band |
1. 15 reps 2. 15 reps 3. 15 reps |
🚴 Just Ride
⏱ 30 MIN 🔥 219 cal
154 kJ
Output (kJ)
85 W
Avg Watts
70 rpm
Avg Cadence
40 %
Avg Resistance
219 kcal
Calories Burned
Other
Class Type
🥗 Meals
🍳 Breakfast404 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
| Eggs (whole) | 0.5 × 2 eggs | 72 kcal | 6.5g |
| Bacon Strip | 2 × 1 strip | 84 kcal | 6g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Cheddar Cheese | 0.5 × 1 oz | 58 kcal | 3.5g |
🥗 Lunch696 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pork Shoulder / Pulled Pork (1 oz) | 4 × 1 oz | 208 kcal | 24g |
| Cole Slaw (Kroger Creamy) | 1/2 Cup | 180 kcal | 1g |
| Meatloaf | 0.75 × 4 oz | 188 kcal | 15g |
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| Misc Calorie | 0.5 × 1 Serving | 50 kcal | 0g |
🍽️ Dinner900 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 2 × 1 cup | 640 kcal | 28g |
| Cliff Bar Peanut Butter | 1 bar | 260 kcal | 11g |
🍎 Snacks50 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Apple) | 1 Rice Cake | 50 kcal | 0g |
Total: 2,050 kcal · 109g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein109g20%
Carbs170g31%
Fat116g48%