Improvising a full arm day.

Today's main focus points were: Arms & cardio.

Calories consumed
Calories burned

3 April 2020

Muscle groups
  • Biceps
  • Triceps

03.04.20 - Arm day

I spent some time creating improvised/ restricted equipment workouts for each group. Here is my arm workout.

  • 3 rounds of:
  • 20 x Band crunch
  • 20 x Hanging knee raises
  • 20 x Air crunch
  • 20 x Bicycle kicks
  • 10 x Leg raise
  • 10 x Plated sit ups
  • 6 x Roll outs
  • Arm day:
  • 4 x Close grip bench press
  • 4 x Overhead plate extend
  • 4 x Ez bar skull crush
  • 4 x Banded kickbacks
  • 4 x Overhead band extend
  • 4 x Band reverse extend
  • 4 x Barbell culs
  • 4 x DB hammers
  • 4 x Ez bar reverse curl
  • 4 x Concentration curls
  • 4 x Preacher curls
  • 4 x Egyptian curls
  • Cardio:
  • 20mins bike
  • 500 single unders
  • 30mins walking

Full day of eating

Actually had an omelette, but forgot to take a picture.

Ham sandwich (in burgen bread not a bread roll).

Protein shake

Brunch bar

Protein shake

Gammon steak & veg stir fry.

Haribo strawbs

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine.


Unfortunately I will not be able to train at gyms for the foreseeable, this is due to COVID-19 & the government are closing all gyms in the interest of us all. Social distancing is very important at this moment in time so I will be following these guidelines and training from home.

This does; however, mean that my training will take a knock and the schedule will have to change, but this is where we find out what we're made of and what we can acheive just with pure will power.