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Strength week - Squats.

Today's main focus points were: Squats.

Kcal consumed
Kcal burned
Active kcal

28 May 2020

Muscle groups
  • Quadriceps
  • Hamstrings (biceps femoris)
  • Calves (gastrocnemius)
  • Abs

28.05.20 - Squats

This week I am going to try and improve my lifts a little, I don't have mega heavy weight, but I will give myself a challenge still, today is squat day.

Due to some seriously bad back issues I've has over the past few years, I've not been able to squat heavy & I've been getting pysio for this, but unfortunately due to COVID-19 I've obviously not been able to get this.

I have been doing all my exercises though & my back is holding steady so I have been doing lighter weight squats to get me back into it, so today I'm going to go for really quality reps at a light weight still, but heavier than I've been able to go for a while.

  • Cardio
  • 3 mile run
  • 100 cal bike
  • 3 x shuttle runs
  • Back Squats - Progression
  • 50kg / 8 reps
  • 60kg / 8 reps
  • 70kg / 8 reps
  • 80kg / 8 reps
  • 90kg / 4 reps
  • 95kg / 4 reps
  • 100kg / 2 reps
  • 105kg / 2 reps
  • Front squats
  • 40kg / 8 reps / 2 sets
  • 50kg / 6 reps / 2 sets
  • 60kg / 4 reps / 2 sets
  • Circuits
  • 5 rounds: 20 overhead walking lunges / 20 goblet squats / 6 cal bike
  • 5 rounds: 50 single-unders / 20 air squats / 50 single-unders / 20 calf raises
  • 3 rounds: 25 crunch / 30 bicycle kicks / 20 band crunch / 15 knee raise / 8 roll outs


* Update: I didn't intend on going as heavy as I did on the back squats. I know it's not very heavy, but considering anything above 60kg has been giving my back so much grief over the past few years it was actually a miracle and such a good feeling to get back above 100kg. I will be back up to my 1rep max of 160kg in no time! Video evidence if you don't believe me ↓

Full day of eating

Chocolate Muscle Moose & Tropical Juice - 227cal

Cinnamon & Raisin Bagel, Cream Cheese, Salmon, Egg & Ketchup - 449cal

Chicken, Spinach, Mixed Leaf, Pepper & Nando's Sauce - 192cal

Strawberries, Raspberries & Blueberries - 44cal

Ham & Pepper Wrap - 239cal

Salami, Onion, Spinach, Egg White & Full Egg Omelette - 178cal

Protein Shake - 117cal

Chicken, Konjac Carbs, Veg Mix & Sweet Chilli Sauce - 316cal

Marmite on toast - 137cal

FODMAP Chewy Cookie - 270cal

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine - 89cal


The Split

Total Calories: 2,258

Protein: 225g  

Carbs: 200g  

Fat: 62g  

Fibre: 25g

Sugar: 81g


Just realised that the MACROS for the past two days have been worked out wrong percentage wise (only fo the pie chart everything else is accurate) as I hadn't multiplied the protein & carbs by 4 or the fats by 9 so they were just sitting at percentages of the actual numbers whereas now they're updated above with the correct percentage value for the amount of calories per MACRO overall.


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.