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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

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.