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I've created a new plan.

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

Kcal consumed
2,908
Kcal burned
3,414
Active kcal
1,121
Date

30 September 2020

Muscle groups
  • Full-body

The new workouts plans

Below are my new plans that I will implement as soon as my new gym is finished, until then I will have to add in some variations, but I'll try to keep my workouts as close as possible.

  • Monday
  • Quadriceps: Hack squat
  • Hamstrings: DB RDL
  • Back: Pull-ups
  • Chest: Push-ups
  • Shoulders: Neutral grip press
  • Biceps: Hammer curls
  • Triceps: Skullcrushers
  • Calves: Rocking calf raises
  • Abs: Hanging knee raises
  • Cardio: 3 mile run & cycle class
  •  
  • Tuesday
  • Quadriceps: Landmine front squats
  • Hamstrings: Single leg RDL
  • Back: T-bar row
  • Chest: Floor DB press
  • Shoulders: Side raise
  • Biceps: Barbell curls
  • Triceps: Overhead extends
  • Calves: Standing calf raises
  • Abs: Bicycle kicks
  • Cardio: Cycle class & 1,000 single-unders
  •  
  • Wednesday
  • Quadriceps: Landmine split hack squat
  • Hamstrings: Glute bridge
  • Back: Landmine single arm row
  • Chest: Bench press
  • Shoulders: Scott press
  • Biceps: N/A
  • Triceps: N/A
  • Calves: Seated calf raises
  • Abs: Band crunch
  • Cardio: 5 mile run & cycle class
  •  
  • Thursday
  • Quadriceps: Barbell squat
  • Hamstrings: KB swings
  • Back: Lat pull downs
  • Chest: DB fly
  • Shoulders: N/A
  • Biceps: DB curls
  • Triceps: Band extend
  • Calves: Rocking calf raises
  • Abs: Air crunch
  • Cardio: Cycle class & 2,000 single-unders
  •  
  • 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: 3 mile run & 1,500 single-unders
  •  
  • Saturday
  • Quadriceps: N/A
  • Hamstrings: N/A
  • Back: Floor seated row
  • Chest: Band fly
  • Shoulders: Plate front raise & twist
  • Biceps: Ez-bar curls
  • Triceps: Reverse extend
  • Calves: Seated calf raise
  • Abs: Sit-ups
  • Cardio: 10 mile run
  •  
  • Sunday Week #1
  • Quadriceps: DB walking lunges
  • Hamstrings: Machine cardio row
  • Back: Shrugs
  • Chest: Hex press
  • Shoulders: Military press
  • Biceps: Reverse curls
  • Triceps: Kickbacks
  • Calves: Rocking calf raises
  • Abs: Full extend crunch
  • Cardio: N/A
  •  
  • Sunday Week #2
  • Quadriceps: Back step lunges
  • Hamstrings: Carpet feet slide
  • Back: Band shrugs
  • Chest: Push-ups
  • Shoulders: Band side raise
  • Biceps: Band reverse curls
  • Triceps: Band kickbacks
  • Calves: Rocking calf raises
  • Abs: Full extend crunch
  • Cardio: 2.5 mile run
  •  

30.09.20 - Full-body & Cardio

So I took some time over the weekend to recover from my week of running & it got me thinking that I should create a new fitness plan. I've been watching a lot of Jeff Nippard videos over the past few years & recently he has been showing the benefits of working full-body everyday, so I deceide I'll give this a go for a few weeks/ months & see what results I can see in myself.

I also added a little extra outdoor bike ride with my dad. This is probably my first outdoor bike ride in over 10 years & it was pretty good fun!

  • W.O.D
  • Fran (21-15-9)
  • Pull-ups
  • Thrusters @ 2 x 15kg
  • Wednesday
  • Quadriceps: Landmine split hack squat
  • Hamstrings: Glute bridge
  • Back: Landmine single arm row
  • Chest: Bench press
  • Shoulders: Scott press
  • Biceps: N/A
  • Triceps: N/A
  • Calves: Seated calf raises
  • Abs: Band crunch
  • Cardio
  • 5 mile run
  • Les Mills sprint cycle class
  • Outdoor bike ride (7 mile run)
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

2 x Kellog's Choctastic Pop Tarts

Cream Cheese & Smoked Salmon Bagel

BBQ Chicken Fajitas

Applied Nutrition Protein Shake

Chicken Breast, Egg Noodles, Onion, Pepper, Sweet Chilli Sauce (Low Sugar), Black Pepper, Crushed Chillies & Parsley

Bulk Powders Protein Shake

Skyr & Fruit

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 / 228g / 1g = 4kcal / 31%

Carbs / 319g / 1g = 4kcal / 44%

Fat / 80g / 1g = 9kcal / 25%

The Split

Total Calories: 2,908

Fibre: 29g

Sugar: 103g

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!

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