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Active
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Lockdown #2 Challenge (Day 7).

11 November 2020

Day 7 of the challenge.

Jump to the workout ↓

Wednesday's Workout

Quadriceps:

Landmine split hack squat

Hamstrings:

Glute bridge

Back:

Landmine single arm row

Chest (Pectoral):

Bench press

Shoulders (Deltoids):

Scott press

Biceps:

Rest

Triceps:

Rest

Abs (Rectus Abdominis):

Band crunch

Calves (Gastrocnemius):

Seated calf raises

Workout of the Day

11 November 2020

The lockdown challenge (Day 7):

  • 80 Pulls-up + 5 every day
  • 110 Push-ups + 10 every day
  • 140 Squats + 15 every day
  • 170 Lunges + 20 every day
  • 200 Calf raises + 25 every day
  • 230 Crunches + 30 every day
  • 260 Single-unders + 35 every day

Full day of eating

Kiwi, Blueberry, Tropical Juice & Protein Smoothie

9am

Smoked Salmon, Egg & Sauces on Burgen Bread + Burgen Bread & Marmite

11am

Borwnie Flavoured Milk

1pm

Bean, Lentil & Veg Soup

3pm

Baguette, Smoked Salmon & Mozzarella

5pm

Chicken Breast, Basmati Rice, Mixed Veg & Peri Peri Sauce

7pm

Rice Cake & Grenade Spread + Protein Shake

9pm - 10pm

5% CBD Oil (3 drops twice a day), 5g Creatine, 10g BCAAs, Cod Liver Oil (Omega-3), Multivitamin, Vitamin B12, Vitamin C, Vitamin D + Calcium, Garlic Extract

MACROS

Protein / 218g / 1g = 4kcal / 30%

Carbs / 346g / 1g = 4kcal / 48%

Fat / 69g / 1g = 9kcal / 22%

The Split

Total Calories: 2,877

Fibre: 50g

Sugar: 88g

Body Progression

Coronavirus Update:

The U.K's second lockdown has begun & will last until December 2nd.