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Getting in a cheeky arm session.

Today's main focus points were: Arms & Cardio

Kcal consumed
2,735
Kcal burned
3,172
Active kcal
1,073
Date

2 September 2020

Muscle groups
  • Full Body

02.09.20 - Arms & Cardio

Today is about high quality. I'm going to do a run & some arms. My focus is to really get a mind muscle connection.

Also, today is my sister's birthday, so we're going out for an Indian, which means I'll need to account for this in my macros.

  • Cardio
  • 6 mile run
  • Les Mills Sprint #3
  • Workout (Supersets - 4 sets of each)
  • Barbell bicep curls / 50 single-unders / ez-bar skullcrushers / 50 single-unders
  • Barbell reverse curls / 50 single-unders / overhead db extend / 50 single-unders
  • Hammer curls / 50 single-unders / rope extend / 50 single-unders
  • Dumbbell curls / 50 single-unders / cable extend / 50 single-unders
  • Hammer twist curls / 50 single-unders / reverse extend / 50 single-unders
  • Stretch & Recovery
  • 20 mins Compex machine
  • 10 mins foam rollers
  • 10 mins stretching

Full day of eating

Banana & Blueberries

08:45

Burgen Bread (Toasted) & Marmite

10:45

Skyr & Mixed Dried Fruit

13:00

Applied Nutrition Shake

15:00

Salmon & Egg

17:00

Chicken Tikka Biryani, Vegetable Curry & Naan bread

19:00

Bulk Powders Shake

21:00

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 / 193g / 1g = 4kcal / 28%

Carbs / 340g / 1g = 4kcal / 50%

Fat / 67g / 1g = 9kcal / 22%

The Split

Total Calories: 2,735

Fibre: 35g

Sugar: 67g

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.