TRAINING LOG 24

10th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 1, DAY 2

Warm up:

2 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. Scapula push-ups
A5. Push-ups

3 warm up sets, 10 reps, 5 reps, 3 reps
B. BB Back Squat

Workout A: Wednesday

A. BB Back Squat, 3 sets of 5 reps
B. BB Overhead Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Weighted Wide Pronated Grip Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. Brazilian crunches, 3 sets of 30 reps

Cooldown:

10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.

Notes:

Carried on with the same back squat weight from the first session, no issue with the weight, however, we will see if the load eventually catches up with me in the third session. Overhead press felt good, could possibly have gone up another 5kg. Wide grip pull-ups were tough, will likely stay at the same load for next weeks session, to hopefully improve. Brazilian crunches are a favourite core exercise of mine.

POST WORKOUT SHAKE

-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of frozen cherries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool