Rob.Salaman

Follow me on Instagram

Feeling a good squeeze on every rep.

Today's main focus points were: Power movements.

Kcal consumed

1,469

Kcal burned

2,951

Active kcal

877

Date

8 June 2020

Muscle groups

Full body

08.06.20 - Power & contraction

Today I am going hard. A lot of powerful movements, with growth and strength in mind.

Warm up:
5 x bench press: 10 @ 70kg / 8 @ 80kg / 6 @ 90kg / 4 @ 100kg / 2 @ 110kg
5 x military press: 5 @ 40kg / 4 @ 50kg / 3 @ 60kg / 2 @ 70kg / 1 @ 80kg
5 x front squats: 6 @ 50kg / 6 @ 50kg / 6 @ 50kg / 4 @ 60kg / 4 @ 60kg /
5 x 5 chin ups
5 x 5 pull up

5 rounds of each:
30 single-unders / 3 muscle-ups / 30 skierg / 3 bench press @ 100kg / 0.3 mile bike / 3 x thrusters @ 60kg / 300m run
5-5 walking lunges / 5-5 plate squats / 5 pull ups / 5 toes-to-bar / 50 single-unders
10 toes-to-bar / 10 knee raise / 4 round the world / 5 leg raise

Cardio & HIIT:
Les Mills Grit Strength #19
1,000 single-unders

Full day of eating

Vegetable broth - 0cal

Gammon, Mash & Veg - 544cal

Spinach, Mixed Leaf, Pepper & Nando's Sauce - 63cal

Vegetable broth - 0cal

Strawberries, Raspberries & Blueberries - 61cal

Cinnamon & Raisin Bagel, Cream Cheese, Salmon, Egg & Ketchup - 478cal

Protein Shake - 234cal

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

MACROS

The Split

Total Calories: 1,469

Protein: 139g

Carbs: 136g

Fat: 41g

Fibre: 20g

Sugar: 41g

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.