Seeing what strength I have lost.

Today's main focus points were: Cardio, Strength & Pump

Kcal consumed
2,620
Kcal burned
3,183
Active kcal
1,096
Date

22 July 2020

Muscle groups
  • Full Body

22.07.20 - Cardio, Strength & Pump

Today the main focus was still trying to push the cardio boundaries for the Ironman; however, it was also time to add some additional weight training to make sure I keep my strength & muscle size.

  • Cardio
  • 6.5 mile run
  • Bench press:
  • 15 x 60kg / 12 x 70kg / 10 x 90kg / 8 x 100kg / 5 x 110kg / 2 x 120kg / 1 x 130kg / 1 x 135kg
  • Single arm landmine row:
  • 15 x 35kg / 12 x 45kg / 8 x 50kg / 6 x 55kg / 4 x 60kg / 12 x 45kg / 15 x 35kg
  • Push press:
  • 15 x 30kg / 10 x 40kg / 5 x 50kg / 3 x 60kg / 2 x 65kg / 1 x 70kg / 1 x 75kg / 1 x 80kg
  • Shrugs:
  • 20 x 20kg / 20 x 30kg / 20 x 50kg / 15 x 50kg / 15 x 30kg / 15 x 20kg
  • Mobility & Stretch
  • 10 x stretches (array)
  • 5 x 30 second hang
  • 3 x 12 knee raise

Full day of eating

Hot Peperami Stick

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

Rockstar Drink

Bulk Powders Vegan Protein Shake

Cashew Nuts, Wasabi Peas & Edamame Dry Roasted Beans

Tuna & Mayo Sandwich

Applied Nutrition Vegan Protein Shake

Iso Energy Drink

Homemade Chicken Tikka Biryani

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

MACROS

Protein / 220g / 1g = 4kcal / 34%

Carbs / 246g / 1g = 4kcal / 37%

Fat / 84g / 1g = 9kcal / 29%

The Split

Total Calories: 2,620

Fibre: 24g

Sugar: 81g

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.