TRAINING LOG 29

22nd January 2017

10 WEEK STRENGTH PROGRAM, WEEK 3, 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 Sumo Deadlift, 1 set of 5 reps, plus a warm-up set of 5 reps
D. Candlesticks, 3-5 sets of 15 reps

Cooldown:

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

Notes:

Managed to get sunburn on my legs over the weekend, however, luckily this didn’t impact today's session at all. I followed on with last weeks squat weight, no issues, hopefully, will add an additional 5kg to next weeks weight. This weeks bench press was tough, an additional 5kg from last weeks session, proved difficult, completing 5 reps on the first set, 4 reps on the second and 3 reps on the last set. Will continue with this weight next week. Sumo deadlift is possibly my favourite deadlift variation, for whatever reason, I feel I get better leverage, leading to a heavier weight lifted then the previous weeks. Candlesticks are always a great exercise for the rectus abdominis, could increase number of reps per a set or total sets, next time round. All round, a good session for a Monday night.

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