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Swim, Bike & Run

Today's main focus points were: Cardio & Compound

Kcal consumed
2,430
Kcal burned
3,191
Active kcal
1,114
Date

29 July 2020

Muscle groups
  • Full Body

29.07.20 - Cardio & Compound

Today we did a mini triathlon style workout with the swim, bike & running. I also added in some bench press & push press.

  • Cardio
  • 30 mins bike
  • 30 mins swim
  • 1 hour run
  • Compounds:
  • Bench press: 60 x 15 / 80 x 10 / 90 x 8 / 100 x 6 / 110 x 4 / 120 x 2 / 130 x 1 / 135 x 1 / 135 x 1 / 130 x 1 / 100 x 6 / 80 x 10 / 70 x 12
  • Push press: 40 x 9 / 50 x 6 / 60 x 3 / 70 x 2 / 75 x 1 / 80 x 1 / 50 x 6 / 40 x 9
  • Mobility & Stretch
  • 15 mins stretch
  • 15 mins foam rolling
  • 30 mins leg massage
  • 40 mins Compex fit 3.0 machine

Full day of eating

Smoked Salmon, Scrambled Eggs, Mushrooms & a Bagel with Butter

10:00

Bulk Powders Vegan Protein Shake

12:00

Cashew Nuts, Wasabi Peas & Edamame Dry Roasted Beans

12:00

Peperami Hot Stick

15:00

Chicken Sausages, Chipolatas & BBQ Sauce

15:30

Bulk Powders Vegan Protein Shake

17:00

Chicken, Jasmine Rice, Onion, Peas & Gravy

19:00

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

Other: chocolate digestive, fruit pastilles & Haribo wine gums

MACROS

Protein / 217g / 1g = 4kcal / 36%

Carbs / 215g / 1g = 4kcal / 35%

Fat / 78g / 1g = 9kcal / 29%

The Split

Total Calories: 2,430

Fibre: 22g

Sugar: 52g

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.

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