44

CLUB44

Logs

Upper Body Push

Today, 8:30 AM • 75 min

RPE: 8

Exercises:

  • Bench Press 4x8 @ 185lbs
  • Overhead Press 3x10 @ 95lbs
  • Dips 3x12 @ BW+25lbs

Notes:

Felt strong on bench today. Need to focus on keeping elbows tucked during OHP.

Lower Body

Yesterday, 6:00 PM • 60 min

RPE: 7

Exercises:

  • Squats 5x5 @ 225lbs
  • Romanian Deadlifts 3x8 @ 185lbs
  • Bulgarian Split Squats 3x10 @ 40lbs

Notes:

Knee felt a little tight during squats. Make sure to warm up properly next time.

Cold Plunge

Yesterday, 7:30 AM • 5 min

50°F

Details:

  • Duration 5 minutes
  • Temperature 50°F
  • Breathing Controlled

Notes:

Felt great after yesterday's workout. Should do this more regularly.

Post-Workout Meal

Today, 10:00 AM

850 cal

Macros:

Protein

65g

Carbs

85g

Fats

25g

Food Items:

  • Grilled Chicken Breast 8oz
  • White Rice 1 cup
  • Steamed Broccoli 1 cup
  • Olive Oil 1 tbsp

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