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Leg day.

Today's main focus points were: Legs & Bike

Kcal consumed
Kcal burned
Active kcal

7 September 2020

Muscle groups
  • Quads (quadriceps)
  • Glutes (gluteus maximus and medius)
  • Hamstrings (biceps femoris)
  • Calves (gastrocnemius)

07.09.20 - Legs & Bike

Over the weekend we managed to get a lot further with the gym, we have now added the roof & floor (take a look).

Today I focused on really getting everything I could out of my legs.

  • Cardio
  • Les Mills #2
  • Workout - 4 sets of each:
  • walking lunges / air squats / landmine squat / back-step landmine lunge / landmine RDL / landmine hack squat / landmine single RDL / DB goblet squat / DB RDL
  • rocking calf raises / seated ez-bar calf raises / standing calf raises
  • Stretch & Recovery
  • 20 mins Compex machine
  • 10 mins foam rollers
  • 10 mins stretching

Progress with the gym

I've realised that I haven't really been sharing my progress on the gym. The last time that I updated you we basically just about had the base done. Below I've pictured the the last updated point & the most recent images.

There has been a lot of progress, we have not built all of the sides, the floor & the roof frame work. After this, we fitted the window & the french doors. Then we added the roof & the floorboards. We are now in the satges of adding the cladding, keep an eye out for what's next...

Started laying the slabs.

All sides, doors, the window & roof.

The floor has been fitted.

We've started the cladding.

Full day of eating

Banana & Blueberries


Burgen Bread (Toasted) & Marmite


Skyr & Mixed Dried Fruit


Salmon & Egg Bagel + Ketchup


Peperami Stick (Hot)


Chicken Breast, Coarse Boulgur, Mung Beans, Argentina White Beans, Crabeye Beans, Onion & Butter


Cashew Nuts, Dried Corn, Wasabi Peas & Dry Roasted Edamame Beans


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

Other: Chocolate Digestive x 2 08:00 / Applied Nutrition Shake 18:00 / Bulk Powders Shake 22:00


Protein / 216g / 1g = 4kcal / 30%

Carbs / 330g / 1g = 4kcal / 47%

Fat / 71g / 1g = 9kcal / 23%

The Split

Total Calories: 2,823

Fibre: 62g

Sugar: 82g

Coronavirus Update:

The gyms are now open & I could train in them if I desired; however, as you know I've decided not to go to the gym for a while, trying to minimise the risk. I've started building a gym at home & will continue to workout in there once the weather turns bad.