DAY 17
Zone 2 + Shoulder Rehab
💪 Crushed it
🚴 Just Ride · 40 min
🏃 Mobility · 16 min
🏋️ Shoulder Rehab · 22 min
⏱
78 min
Total Time
🏋️
450 lbs
Lbs Lifted?
🚴
40 min
Cardio Time
🍽️
2,051 kcal
Consumed
🔥
476 kcal
Burned
⚡
1,575
Food − Burn
⚖️
183.5 lbs
Weight
🚴 Just Ride
⏱ 40 MIN 🔥 299 cal
209 kJ
Output (kJ)
87 W
Avg Watts
80 rpm
Avg Cadence
37 %
Avg Resistance
299 kcal
Calories Burned
LISS / Zone 2
Class Type
Still getting back into shape. Took it a bit easy since the Peloton has been wiping me out.
🧘 Mobility
STRETCH
⏱ 16 MIN 🔥 55 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 |
| Hip Flexor Stretch | 60s |
Each Side |
| Cross-Body Shoulder Stretch (gentle) | 60s |
Each Side |
🏋️ Shoulder Rehab
STRENGTH
⏱ 22 MIN 🔥 122 cal
| Exercise | Sets |
|---|---|
| Side-Lying Dumbbell External Rotation Rotator Cuff Dumbbell |
1. 12 reps @ 12.5lbs 2. 12 reps @ 12.5lbs 3. 12 reps @ 12.5lbs |
| Prone Y-T-W Raises Lower Traps, Rear Delts Plate |
1. :24s @ 5lbs 2. :24s @ 5lbs 3. :24s @ 5lbs |
| Serratus Wall Slides with Foam Roller Serratus Other |
1. 15 reps 2. 15 reps 3. 15 reps |
| Cable or Band Low Rows (squeeze shoulder blades) Mid Back, Lower Traps Resistance Band |
1. 20 reps 2. 20 reps 3. 20 reps |
🥗 Meals
🍳 Breakfast206 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 2 eggs | 143 kcal | 13g |
| Egg Whites | 1/2 cup | 63 kcal | 13g |
🥗 Lunch752 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Misc Calorie | 1.5× 1 Serving | 150 kcal | 0g |
🍽️ Dinner693 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| Old World Pepperoni Slices | 15 slices | 140 kcal | 6g |
| Onion | 1/2 cup | 32 kcal | 1g |
| Misc Calorie | 0.4 × 1 Serving | 40 kcal | 0g |
🍎 Snacks400 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Apple) | 2 × 1 Rice Cake | 100 kcal | 0g |
| Misc Calorie | 3× 1 Serving | 300 kcal | 0g |
Total: 2,051 kcal · 191g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
1/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein191g50%
Carbs112g30%
Fat34g20%