90 Day Transformation Update.

Today's main focus points were: Arms & Community Fitness

Kcal consumed
2,885
Kcal burned
2,782
Active kcal
676
Date

16 June 2020

Muscle groups
  • Arms
  • Full body

Day 90 transformation update

On my 'Day 60 Transformation Update' post I said I would be back to my best by about day 120, this is still spot on. I'm going to delay adding my porgress pictures until this date, as I believe the transformation will have a better impact this way.

Here are my day 1 - 60 pictures:

Day 1

Day 30

Day 90

16.06.20 - Arms & Community Fitness

I had an arm dominated day today, but as you can see I blew up every muscle in the body again.

  • 3 rounds of each:
  • wide grip barbell curl / ez-bar spider curl / hammer curls / zottman curls
  • 3 rounds of each:
  • tripcep dips / ez-bar skullcrusher / db floor press / close grip push-ups
  • 10-9-8
  • chin ups / push-ups / barbell curls / overhead extend / single-unders (100-90-80) / cal bike
  • 8 rounds (8 reps):
  • thrusters @ 30kg / pull-ups / clapping push-ups / power snatches @ 30kg / knees-to-elbow / sumo deadlifts high pulls @ 30kg / HSPU / T2B
  • After all 8 rounds 800m run
  • 4 rounds:
  • 300 single-unders / 5 muscle-ups / 5-5 db curls / 5-5 db overhead extend / 6 db snatch
  • 3 of each:
  • band curls / band hammers / concentraction curls / band extend / band reverse extend / band rope extend / band extend forward overhead

Full day of eating

Salmon, Egg & Cream Cheese Bagel

Porridge Oats, Chia & Linseeds, Cacao Powder & Bulk Powders Vegan Protein

Chicken, Spinach, Mixed Leaf, Pepper & Nando's Sauce

Chicken, Potato & Veg

Chicken, Low Carb & Mixed Veg

Strawberries, Raspberries & Blueberries

Coronation Chicken Sandwich

Chocolate Muscle Moose & Tropical Juice

FODMAP Chewy Cookie

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine

MACROS

  • Total Caloires: 2,885kcal
  • Protein: 273g
  • Carbohydrates: 275g
  • Fat: 77g
  • Fibre: 42g
  • Sugar: 90g

Coronavirus

Unfortunately I will not be able to train at gyms for the foreseeable, this is due to COVID-19 & the government are closing all gyms in the interest of us all. Social distancing is very important at this moment in time so I will be following these guidelines and training from home.

This does; however, mean that my training will take a knock and the schedule will have to change, but this is where we find out what we're made of and what we can achieve just with pure will power.

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