TRAINING LOG 27

17th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 2, 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 B: Wednesday

A. BB Front 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 Medium Supinated Grip Pull-up, 3 set of 5 reps, plus a warm-up set of 3 reps @ body weight
D. Med Ball Russian Twists, 3 sets of 20 reps

Cooldown:

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

Notes:

The front squat is a movement I have worked on a lot in the recent months, flexibility and form have improved out of sight. The load was quite easy and will see an increase next session. I increased the weight lifted for the overhead press this week, no troubles at all and could see an increase next week. The supinated medium grip pull-up felt great, the loading was tough. The Russian twist has always been a favourite of mine, I managed to complete the weight and reps, despite core soreness from the previous session.

POST WORKOUT SHAKE

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