lifting
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LIFTING
CARDIO
RUN
CYCLE
SCHEDULE
DEC 18
LIFTING12 sets
Back Day
Back Day
CARDIO30 min
Treadmill
Treadmill
GOALS
WEIGHT
BODY FAT
METABOLISM
2,900 cal
goal: 3,400 cal
STRENGTH BALANCE
STRENGTH LEVEL
Intermediate
CARDIO BALANCE
CARDIO LEVEL
Intermediate
WEIGHT
WEIGHT
WEIGHT INPUT
lbs
| GUIDE |
|---|
PROTEIN SYNTHESIS
WEEKLY VOLUME
CHEST
Upper Chest
Middle Chest
Lower Chest
BACK
Rotator Cuff
Spinae Erector
Teres Major
Traps
Lats
SHOULDERS
Front Deltoids
Medial Deltoids
Rear Deltoids
BICEPS
TRICEPS
FOREARMS
Brachioradialis
Extensors
Flexors
ABDOMINALS
Abs
Obliques
LEGS
Abductors
Adductors
Glutes
Hamstrings
Quads
CALVES
Calves
STRENGTH LEVEL
STRENGTH LEVEL
Intermediate
CHEST
upper chest
intermediate
middle chest
intermediate
lower chest
intermediate
BACK
rotator cuff
intermediate
spinae erector
intermediate
teres major
intermediate
traps
intermediate
lats
intermediate
SHOULDERS
front deltoids
intermediate
medial deltoids
intermediate
rear deltoids
intermediate
BICEPS
biceps
intermediate
TRICEPS
triceps
intermediate
FOREARMS
brachioradialis
intermediate
extensors
intermediate
flexors
intermediate
ABDOMINALS
abs
intermediate
obliques
intermediate
LEGS
abductors
intermediate
adductors
intermediate
glutes
intermediate
hamstrings
intermediate
quads
intermediate
CALVES
calves
intermediate
LOGGING
EXERCISES
HISTORY
July 31, 2024
July 29, 2024
July 27, 2024
July 24, 2024
July 22, 2024
LOGGING
METRICS
HISTORY
weight
repetitions lbs
reps
tempo
seconds
(eccentric - pause - concentric - pause)
EXERCISES
| INSTRUCTIONS | |
|---|---|
| Equipment Required | |
| Main Muscles | |
| Secondary Muscles | |
| Starting Position | |
| Execution | |
PROGRAM
CURRENT PROGRAM
REP RANGE
TEMPO
seconds
(ecc. - pause - conc. - pause)
seconds
(ecc. - pause - conc. - pause)
SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
day of week
number of sets
number of sets
sets
number of sets
order
sets
order
LOGGING
CHEST
BACK
SHOULDERS
BICEPS
TRICEPS
FOREARMS
ABDOMINALS
LEGS
CALVES
Calories
Protein
Carbs
Fat
DIET
JANUARY 8
50% carbs
20% protein
30% fat
20% protein
30% fat
CALORIES
Food
1,293 cal
Exercise
116 cal
Remaining
2,823 cal
BREAKFAST
Eggs
286 cal
4 egg
White Bread
160 cal
2 slice
Avocado
240 cal
1 avocado
Orange Juice
117 cal
1 cup
LUNCH
add entry
DINNER
add entry
CARDIO
JANUARY 8
TREADMILL
Time
30 min
Distance
5.1 km
Pace
10.2 km/hr
Calories
391 cal
HISTORY
July 31, 2024
TREADMILL
30 min
5.0 km
July 28, 2024
SPRINTING
52 sec
300 m
July 26, 2024
TREADMILL
30 min
4.6 km
July 23, 2024
SPRINTING
57 sec
300 m
SPRINTING
402
distance
(meters)
79
time
(seconds)
5.1
pace
(m/s)
28
calories