DAY 3
Zone 2 + Shoulder Rehab
🔥 On Fire
🏋️ Shoulder Rehab · 16 min
🚴 Peloton Zone 2 Ride · 30 min
🏃 Mobility · 9 min
⏱
55 min
Total Time
🏋️
180 lbs
Lbs Lifted?
🚴
30 min
Cardio Time
🍽️
1,682 kcal
Consumed
🔥
381 kcal
Burned
⚡
1,301
Food − Burn
⚖️
185.4 lbs
Weight
🏋️ Shoulder Rehab
STRENGTH
⏱ 16 MIN 🔥 90 cal
| Exercise | Sets |
|---|---|
| Side-Lying Dumbbell External Rotation Dumbbell |
1. 10 reps @ 10lbs 2. 8 reps @ 10lbs |
| Prone Y-T-W Raises Plate |
1. 30s @ 2.5lbs — 10 seconds each 2. 30s @ 2.5lbs |
| Serratus Wall Slides with Foam Roller Other |
1. 10 reps 2. 10 reps |
| Cable or Band Low Rows (squeeze shoulder blades) Resistance Band |
1. 15 reps 2. 15 reps |
🚴 Peloton Zone 2 Ride
⏱ 30 MIN 🔥 259 cal
182 kJ
Output (kJ)
101 W
Avg Watts
78 rpm
Avg Cadence
40 %
Avg Resistance
259 kcal
Calories Burned
LISS / Zone 2
Class Type
🧘 Mobility
STRETCH
⏱ 9 MIN 🔥 32 cal
| Stretch | Hold | Sides |
|---|---|---|
| Doorway Pec Stretch (gentle) | 10s |
Both |
| Thoracic Spine Extension on Foam Roller | 30s |
Both |
| Open Book Thoracic Rotation | 30s |
Each Side |
| Cross-Body Shoulder Stretch (gentle) | 30s |
Each Side |
| Hip Flexor Stretch | 30s |
Each Side |
🥗 Meals
🍳 Breakfast120 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Rice Cake (Chocolate) | 2 × 1 Rice Cake | 120 kcal | 2g |
🥗 Lunch922 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Canned Chicken Breast | 1 Can (12.5oz) | 360 kcal | 76g |
| White Rice (cooked) | 1 cup | 242 kcal | 4g |
| Sour Cream (Mexican restaurant side) | 2 × 2 tbsp | 120 kcal | 2g |
| Misc Calorie | 2 × 1 Serving | 200 kcal | 0g |
🍽️ Dinner640 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Crockpot Tortellini | 2× 1 cup | 640 kcal | 28g |
Total: 1,682 kcal · 112g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
6/10
🧠 Stress
3/10
BMI
24.5 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein112g30%
Carbs115g31%
Fat64g39%