instagram Follow me on Instagram

Shoulders day.

Today's main focus points were: Shoulders & Bike

Kcal consumed
2,315
Kcal burned
2,514
Active kcal
656
Date

8 September 2020

Muscle groups
  • Shoulders (deltoids)

08.09.20 - Shoulders & Bike

Today I smashed out an old-school styles shoulders workout.

  • Cardio
  • Les Mills #5
  • Workout - 4 sets of each:
  • neutral grip DB press / side raise / Arnold press / side raise / Scott press / front plate raise & twist / military press / Egyptain side raise / clean & jerk
  • rocking calf raises / seated ez-bar calf raises / standing calf raises
  • crunches / haning knee raise / band crunch / bicycle kicks
  • Stretch & Recovery
  • 20 mins Compex machine
  • 10 mins foam rollers
  • 10 mins stretching

Full day of eating

Banana & Blueberries

09:00

Burgen Bread (Toasted) & Marmite

11:00

Skyr & Mixed Dried Fruit

13:00

Salmon & Egg Bagel + Ketchup

15:00

Peperami Stick (Hot)

17:00

Chicken Breast, Egg Noodles, Onion, Pepper, Sweet Chilli Sauce, Black Pepper, Crushed Chillies & Parsley

19:00

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

21:00

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: Applied Nutrition Shake 18:00 / Bulk Powders Shake 22:00

MACROS

Protein / 194g / 1g = 4kcal / 34%

Carbs / 261g / 1g = 4kcal / 45%

Fat / 55g / 1g = 9kcal / 21%

The Split

Total Calories: 2,315

Fibre: 38g

Sugar: 88g

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.