Ironman & Bodybuilding incorporation.

Today's main focus points were: Bodyweight & Cardio

Kcal consumed

1,729

Kcal burned

3,227

Active kcal

1,137

Date

14 July 2020

Muscle groups

Full body

14.07.20 - Preparing for the Ironman

Recently, I was in touch with my old lifting buddy & he informed me he is going to compete in an Ironman next year. He has asked me to help train him, so it is time for some serious re-thinking & planning. I will still be training for bodybuilding, but the Ironman workouts will become a part of my life during this process too. So we will see how I can accomodate this into my daily routines.

Cardio
3 mile run
200 calorie bike
5 shuttle runs
500 single-unders
500 alternate feet skipping
Cricket training

Workout
5 rounds: 10 plate swings / 10 snatch / 10 bench press / 10 pull-ups
5 rounds: 10 side raise / 20 shrugs / 10 single neutral shoulder press (each) / 10 chin-ups
3 rounds: 20 walking lunges / 20 overhead walking lunges / 10 burpees to twist
3 rounds: 10 clean & jerk / 10 push-ups / 30 calf raises

Mobility & Stretch
3 x 1 minute: Toes-touch
3 x 1 minute: Bar hangs
4 x 30 second: Pigeon
4 x 30 second: Caveman
4 x 30 second: Sofa Stretch
4 x 30 second: Foot to face
4 x 30 second: Cross kicks
4 x 30 second: Scorpion
4 x 30 second: Elbow to knee
4 x 30 second: Mountain climber to twist
3 x 30 second: High kicks

Full day of eating

Rockstar Energy Drink

Hot Peperami Stick

Wasabi Peas, Dried Edamame Beans & Cashew Nuts

Protein Pancakes & Fruit

Haribo Strawbs

Smoked Salmon, Scrambled Eggs, Salad & Cinnamon Bagel with Butter

Marmite on Toast

Creatine, BCAAs, Multivitamin, Vitamin C, Vitamin D + Calcium, Omega-3 & Garlic Extract

MACROS

Protein / 129g / 1g = 4kcal / 30%

Carbs / 175g / 1g = 4kcal / 40%

Fat / 57g / 1g = 9kcal / 30%

The Split

Total Calories: 1,729

Fibre: 19g

Sugar: 61g

Coronavirus Update:

There has been talks of gyms opening up in a few weeks now; however, with this virus still having spikes & the main reason for opening up seems to be for business recovery (which I completely understand, people have to feed themselves & the economy needs to recover), I will stay away from the gyms for a while until I feel like we can all train in a fully safe environment.