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Brutal & long circuits

Today's main focus points were: Circuits & H.I.B

Kcal consumed
3,268
Kcal burned
3,678
Active kcal
1,679
Date

30 July 2020

Muscle groups
  • Full Body

30.07.20 - Circuits & H.I.B

Today was gruling, physically & mentally, but we pushed through the work & it felt good.

  • Cardio
  • 10 x 20 cal bike
  • 10 x 200 single-unders
  • Circuits:
  • 10 rounds: 12 ez bar curl / 12 ez bar skull crush / 12 hammer curls / 12 band extends
  • 10 rounds: 20 reps rowing machine / 25 jumping jacks / 15 rope swings / 25 jumping jacks / 10 cal bike / 25 jumping jacks / 5 wall balls / 25 jumping jacks / double forward & backward cone runs with an added sprint / 25 jumping jacks
  • 15-12-9-6-3: barbell hang cleans / sit-ups / plate swings / cal bike (once completed the final round of 3 » 100 reps rowing maching)
  • Mobility & Stretch
  • 15 mins stretch
  • 15 mins foam rolling
  • 30 mins leg massage
  • 40 mins Compex fit 3.0 machine

Full day of eating

Cashew Nuts, Wasabi Peas, Edamame Dry Roasted Beans & Dried Corn

10:00

Bulk Powders Vegan Protein Shake

10:30

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

15:00

Chicken Sausages, Chipolatas & BBQ Sauce (added two eggs today too)

15:00

Beef Jerky

17:00

Pasta Bake

19:00

Fairy Cake

22:00

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

Other: dried corn / eatlean cheese / 4move activevitamin drink

MACROS

Protein / 244g / 1g = 4kcal / 30%

Carbs / 267g / 1g = 4kcal / 33%

Fat / 136g / 1g = 9kcal / 37%

The Split

Total Calories: 3,268

Fibre: 21g

Sugar: 35g

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.