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2,877
Burned
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Active
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Lockdown #2 Challenge (Day 9).

13 November 2020

Day 9 of the challenge. My last day of the challenge.

Ok, so I'm not giving up because the challenge is too hard, but more because it takes up too much time for the little benefit I receive.

I'm going to concentrate a lot more on my main workouts & save some precious time in the day for better receovery.

Jump to the workout ↓

Friday's Workout

Quadriceps:

Leg press

Hamstrings:

Band leg curl

Back:

Rest

Chest (Pectoral):

Rest

Shoulders (Deltoids):

Arnold press

Biceps:

Zot curl

Triceps:

Rope extends

Abs (Rectus Abdominis):

Roll outs

Calves (Gastrocnemius):

Standing calf raises

Workout of the Day

13 November 2020

The lockdown challenge (Day 9):

  • 90 Pulls-up + 5 every day
  • 130 Push-ups + 10 every day
  • 170 Squats + 15 every day
  • 210 Lunges + 20 every day
  • 250 Calf raises + 25 every day
  • 290 Crunches + 30 every day
  • 330 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.