TRAINING LOG 28

19th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 2, DAY 3

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: Friday

A. BB Back Squat, 3 sets of 5 reps
B. BB Incline Bench Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. T-bar Row, 3 set of 5 reps, plus a warm-up set of 10 reps
D. toe touches, 3 sets of 15 reps

Cooldown:

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

Notes:

Similar session to last week, only differences being the introduction of the T-bar row and toe touches. The T-bar row is favourite of mine, I wrap a towel around the bar and grip two ends of the towel as a handle. I have followed on with Monday’s weight for the back squat and added 5kg to the incline bench press from last weeks 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 strawberries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool