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3 2 1 & push-up challenge.

Today's main focus points were: Challenge & Full-body

Kcal consumed
2,129
Kcal burned
2,794
Active kcal
501
Date

19 October 2020

Muscle groups
  • Full-body

19.10.20 - Challenge & Full-body

So this week I'm doing the push-up & 3 2 1 challenge. The push-up challenge is simple: 300 push-ups everyday for a week. The 3 2 1 challenge is to complete 30 miles on a bike, 20 miles running & 10,000 single-unders in a week. I can split this up however I want. I will also be doing my normal workout alongside this; however the 3 2 1 challenge will replace my normal cardio routine.

Challenge days:
Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday

Side note: Unfortunately, today I ended up having to have a doctors appointment because I lost the ability to hear anything out of my right ear suddenly, so I only managed to do a 5 mile bike for my cardio, I'll have to make up some ground over the next 6 days to complete the 3 2 1 challenge, but I still did the 300 push-ups & workout.

  • W.O.D
  • 300 push-ups
  • Monday
  • Quadriceps: Hack squat
  • Hamstrings: DB RDL
  • Back: Pull-ups
  • Chest: Push-ups
  • Shoulders: Neutral grip press
  • Biceps: Hammer curls
  • Triceps: Skullcrushers
  • Calves: Rocking calf raises
  • Abs: Hanging knee raises
  • Cardio
  • 5 mile bike
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

Kiwi

10:00

Smoked salmon, scrambeled eggs, burgen bread & marmite + Skyr & dried fruit

11:00

Banana & Blueberrries

13:00

Protein shake & beef jerky

15:00

Spinach

17:00

Chicken, Rice & Broccoli

19:00

2 x Rice cakes, Grenade Spread, Peanut Butter & Protein Shake

21:30

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 / 201g / 1g = 4kcal / 38%

Carbs / 221g / 1g = 4kcal / 41%

Fat / 49g / 1g = 9kcal / 21%

The Split

Total Calories: 2,129

Fibre: 23g

Sugar: 80g

Coronavirus Update:

The threat of a second lockdown is looming & my gym is nearing completion. I can't wait to start using it, it's looking amazing!