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.