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Doing some short circuits & high reps.

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

Kcal consumed
2,877
Kcal burned
2,563
Active kcal
270
Date

3 November 2020

Muscle groups
  • Full-body

3.11.20 - Full-Body & Cardio

Today I did the planned workout, but split it into circuits to try & keep my brain engaged.

  • W.O.D
  • 20 min AMRAP
  • 2-4-6-8-10-X DB bench press
  • 12 cal bike
  • 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
  • N/A
  • 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:

Our second lockdown will commence Thursday (5/11/20). It's safe to say I'm glad I built a home gym.