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Really concentrating on the movement.

Today's main focus points were: Full-Body & Cardio

Kcal consumed
2,877
Kcal burned
N/A
Active kcal
N/A
Date

30 October 2020

Muscle groups
  • Full-body

30.10.20 - Full-Body & Cardio

Today brought me yet another amazing workout in my new hub of fitness! I also went out on a bike with my dad.

  • W.O.D
  • 300 squats
  • After every minute of squats start death by push-ups
  • Start on 2 & add 2 every minute (2,4,6,8,10 etc) until you've completed all 300 squats
  • Friday
  • Quadriceps: Leg press
  • Hamstrings: Band leg curls
  • Back: N/A
  • Chest: N/A
  • Shoulders: Arnold press
  • Biceps: Zot curls
  • Triceps: Rope extend
  • Calves: Standing calf raises
  • Abs: Roll outs
  • Cardio
  • 1,500 single-unders
  • 3 mile run
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

Kiwi, Blueberry, Tropical Juice & Protein Smoothie

9am

Smoked Salmon, Egg & Sauces on Burgen Bread + Burgen Bread & Marmite

11am

Borwnie Flavoured Milk

1pm

Bean, Lentil & Veg Soup

3pm

Baguette, Smoked Salmon & Mozzarella

5pm

Chicken Breast, Basmati Rice, Mixed Veg & Peri Peri Sauce

7pm

Rice Cake & Grenade Spread + Protein Shake

9pm - 10pm

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 / 218g / 1g = 4kcal / 30%

Carbs / 346g / 1g = 4kcal / 48%

Fat / 69g / 1g = 9kcal / 22%

The Split

Total Calories: 2,877

Fibre: 50g

Sugar: 88g

Coronavirus Update:

The threat of a second lockdown is looming & my gym is nearing completion. I can't wait to start using it, it's looking amazing!