Arms day.

Today's main focus points were: Arms & Bike

Kcal consumed

2,676

Kcal burned

2,583

Active kcal

580

Date

9 September 2020

Muscle groups

Biceps (biceps brachii)
Forearm (brachioradialis)
Triceps (triceps brachii)
Abs (rectus abdominis)
Calves (gastrocnemius)

09.09.20 - Arms & Bike

Today I got in a lot of reps & some solid weights too on my arm day blast.

Cardio
Les Mills #6

Workout - 4 sets of each:
ez-bar skullcrush / overhead db extend / db kickbacks / rope extend / band extend / reverse extend
ez-bar curl / ez-bar reverse curl / db hammer curl / db curl / db zot curl
rocking calf raises
crunches / haning knee raise / bicycle kicks

Stretch & Recovery
20 mins Compex machine
10 mins foam rollers
10 mins stretching

Full day of eating

Banana & Blueberries

09:00

White Bread (Toasted) & Marmite

11:00

Skyr & Mixed Dried Fruit

13:00

Salmon & Egg Bagel + Ketchup

15:00

Peperami Stick (Hot)

17:00

Chicken Breast, Gammon Steak, Jacket Potato, Baked Beans & Cheese

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 / 229g / 1g = 4kcal / 34%

Carbs / 260g / 1g = 4kcal / 39%

Fat / 80g / 1g = 9kcal / 27%

The Split

Total Calories: 2,676

Fibre: 34g

Sugar: 80g