Back into full swing after some recovery.

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

Kcal consumed
2,152
Kcal burned
2,994
Active kcal
898
Date

22 June 2020

Muscle groups
  • Full body

22.06.20 - Heavy Duty Fitness

After having had a pretty good week with workouts & having not messed up my back any more during the week, I decided to take Sat Jun 20 & Sun Jun 21 off training & fosucs only on recovery. My back feel much better & I feel ready to test my body.

I split my day up into three areas: compound movements, high intensity & movement

  • Bench press (progression)
  • 3 sets @ 60kg x 12 reps
  • 3 sets @ 90kg x 8 reps
  • 3 sets @ 110kg x 4 reps
  • Military press (progression)
  • 3 sets @ 40kg x 7 reps
  • 3 sets @ 55kg x 5 reps
  • 3 sets @ 70kg x 3 rep
  • Pull ups (progression)
  • 3 sets x 12 reps
  • 3 sets with 5kg resistance band x 10 reps
  • 3 sets with 15kg resistance band x 8 reps
  • Clean (progression)
  • 3 sets @ 40kg x 10
  • 3 sets @ 50kg x 6
  • 3 sets @ 60kg x 4
  • 5 rounds:
  • 20 cal row / 8 plate snatch / 20 cal bike / 8 bench press @ 80kg
  • 5 rounds:
  • 20 overhead walking lunges / 20 side plate walking lunges / 20 air squats / 20 cal bike
  • 5 rounds:
  • 10 rocking calf rasies / 10 squats / 10 knee raise / 10 crunch
  • 5 rounds:
  • 10 left leg calf raise / 15 band crunch / 10 right leg calf raise / 20 bicycle kicks
  • 3 rounds:
  • 8 on knees to squat / 8 band deadlifts / 8 wall jumps / shuttle sprint
  • 3 rounds:
  • 10 lunge to knee raise / 10 side squats / 10 toe touch to jump

MACROS

  • Total Caloires: 2,152kcal
  • Protein: 180g
  • Carbohydrates: 205g
  • Fat: 68g
  • Fibre: 22g
  • Sugar: 86g

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.