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Consumed
2,877
Burned
N/A
Active
N/A

Pushing for strength.

4 November 2020

Today Dad & I went down to Northampton & picked up a new running machine off one of my Grandparents. We've managed to move it into place & it fits the new gym a treat.

In today's full-body workout I trained specifically for strength. I pushed each exercise as heavy as possible & kept a low rep range.

Today's W.O.D was pretty gruelling & will be sure to make you sweat!

Jump to the workout ↓

Wednesday's Workout

Quadriceps:

Landmine split hack squat

Hamstrings:

Glute bridge

Back:

Landmine single arm row

Chest (Pectoral):

Bench press

Shoulders (Deltoids):

Scott press

Biceps:

Rest

Triceps:

Rest

Abs (Rectus Abdominis):

Band crunch

Calves (Gastrocnemius):

Seated calf raises

Workout of the Day

4 November 2020

30 minute AMRAP:

  • 500m run
  • 10 barbell back-step lunges
  • 15 calorie bike
  • 8 pull-ups
  • 100 single-unders
  • 2 muscle-ups

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

Body Progression

Coronavirus Update:

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