Keeping the Ironman momentum going.

Today's main focus points were: Ironman training

Kcal consumed

2,477

Kcal burned

3,159

Active kcal

1,061

Date

15 July 2020

Muscle groups

Full body

15.07.20 - Preparing for the Ironman

So yesterday was a wake up call for us both on just how much work the Ironman will be. It is time to knuckle down & really start pushing our training, whilst still keeping an emphasis on maintaining muscle mass too.

Cardio
3 x 1 mile run / with 3 minute rest
30 minute bike

30 minute AMRAP
3 clean & jerk @ 50kg / 10 burpee & twist / 20 jumping lunges / 20 jumping squats / 10 push-ups with frog jump / 12 mountain climbers

4 rounds:
20 plate swings / 20 rope row / 20 overhead steps (each arm) / 20 burpees / 3 minute rest

Mobility & Stretch
2 x 30 seconds: Toe touch
2 x 30 seconds: Foot to knee
2 x 30 seconds: Laying knee to ground
2 x 30 seconds: Knee to chest
2 x 30 seconds: Foot on knee squat
6 x each leg: Foot to glute & touch standing toe

Full day of eating

Marmite on Toast

Hot Peperami Stick

Protein Pancakes & Fruit

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

Wasabi Peas, Dried Edamame Beans & Cashew Nuts

Applied Nutrition Vegan Protein Shake

Chicken Breast in Tomato & Pepper Sauce, Jasmine Rice & Gravy

Bulk Powders Vegan Protein Shake

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

MACROS

Protein / 246g / 1g = 4kcal / 40%

Carbs / 227g / 1g = 4kcal / 36%

Fat / 65g / 1g = 9kcal / 24%

The Split

Total Calories: 2,477

Fibre: 24g

Sugar: 40g

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.