TRAINING LOG 26

15th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 2, DAY 1

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: Monday

A. BB Back Squat, 3 sets of 5 reps
B. BB Bench Bench-press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. BB Deadlift, 1 set of 5 reps, plus a warm-up set of 5 reps
D. V-tucks, 3-5 sets of 15 reps

Cooldown:

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

Notes:

A 5kg increase in weight from the previous week, for the back squat. Found the weight fairly easy, completing the subscribed set and rep numbers without struggle, if this persists throughout the week, I’ll increase the weight another 5kg the following week. Bench press weight was the same as the week prior, despite slight pectoral soreness before and during the session; the set/rep scheme was completed without issue. BB deadlift was completed easily, and could see a 10kg increase the following week. V-tucks area great exercise, one I’ll likely use more often now.

POST WORKOUT SHAKE

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