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Strength Week 2 - Arms.

Today's main focus points were: Arms.

Kcal consumed
1,724
Kcal burned
N/A
Active kcal
N/A
Date

3 June 2020

Muscle groups
  • Triceps
  • Biceps

03.06.20 - Arms

I made what felt like some very good progress lifts last week, so I am going to do a second strength week and try to improve on each lift, next up: arms.

  • Cardio & Stretch
  • 500 single-unders
  • 2 mile run
  • 100 cal bike
  • Daily Yoga App Routine
  • Close grip bench press (progression)
  • 2 sets of 20 @ 50kg kg
  • 2 sets of 15 @ 65kg kg
  • 2 sets of 10 @ 80kg kg
  • Ez Bar Skullcrush (progression)
  • 2 sets of 20 @ 30kg
  • 2 sets of 15 @ 40kg
  • 2 sets of 10 @ 45kg
  • Standing Hammer Curls (progression)
  • 2 sets of 20 @ 10kg(each)
  • 2 sets of 15 @ 15kg(each)
  • 2 sets of 10 @ 20kg(each)
  • Seated Alternatin Curls (progression)
  • 2 sets of 20 @ 10kg(each)
  • 2 sets of 15 @ 15kg(each)
  • 2 sets of 10 @ 20kg(each)
  • Circuits
  • 4 sets of each: single arm tricep extend / tricep extend / band curls / band hammer curls
  • 5 rounds: 50 single-unders / 10 hammer curls / 50 single-unders / 10 overhead extends
  • 5 rounds: 12 barbell curls / 12 close grip push ups / 10 cal bike
  • 5 rounds: 10 pull ups / 50 band skierg / 5 clean & jerk @ 60kg / 50 single-unders / 2 muscle ups / 20 wall balls
  • 3 rounds: knee raise / band crunch / crunch

Full day of eating

FODMAP Chewy Cookie - 270cal

Cinnamon & Raisin Bagel, Cream Cheese, Salmon, Egg & Ketchup - 449cal

Chicken, Spinach, Mixed Leaf, Pepper & Nando's Sauce - 192cal

Strawberries, Raspberries & Blueberries - 61cal

Chicken Breast & Halloumi Burger & Chicken Sausage - 436cal

Chocolate Muscle Moose & Tropical Juice - 227cal

Multivitamin, Vitamin C, Vitamin B12, Garlic extract, Vitamin D with Calcium & Creatine - 89cal

MACROS

The Split

Total Calories: 1,724

Protein: 165g  

Carbs: 158g  

Fat: 48g  

Fibre: 12g

Sugar: 72g

Coronavirus

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 achieve just with pure will power.