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Back & chest day.

Today's main focus points were: Back & Chest

Kcal consumed
2,188
Kcal burned
N/A
Active kcal
N/A
Date

11 September 2020

Muscle groups
  • Traps (trapezius)
  • Lats (latissimus dorsi)
  • Middle Back (rhomboids)
  • Lower Back
  • Chest (pectoralis)
  • Abs (rectus abdominis)
  • Calves (gastrocnemius)

11.09.20 - Back & Chest

Today I pushed a back & chest workout, really focusing on contraction & mind muscle connection.

  • Cardio
  • Les Mills Sprint #6
  • 1,000 single-unders
  • Workout - 4 sets of each:
  • lat pull downs / seated rows / bent db row / landmine side row / landmine front row / shrugs
  • floor db press / floor db fly / floor band press / band fly / push-ups
  • rocking calf raises
  • crunches / band crunch / knee raise / bicycle kicks
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

Highgate Butcher's Scotch Egg

10:00

Banana & Blueberries

11:00

Skyr & Mixed Dried Fruit

13:00

Salmon & Egg Bagel + Ketchup

15:00

Applied Nutrition Shake

17:00

Chicken Breast, Egg Noodles, Onion, Pepper, Sweet Chilli Sauce, Black Pepper, Crushed Chillies & Parsley

19:00

Bulk Powders Shake

21:00

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 / 208g / 1g = 4kcal / 38%

Carbs / 231g / 1g = 4kcal / 42%

Fat / 48g / 1g = 9kcal / 20%

The Split

Total Calories: 2,188

Fibre: 23g

Sugar: 85g

Coronavirus Update:

The gyms are now open & I could train in them if I desired; however, as you know I've decided not to go to the gym for a while, trying to minimise the risk. I've started building a gym at home & will continue to workout in there once the weather turns bad.