TRAINING LOG 31

26th January 2017

10 WEEK STRENGTH PROGRAM, WEEK 3, 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 split squat

Workout A: Friday

A. BB Split 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. Pendlay Row, 3 set of 5 reps, plus a warm-up set of 10 reps
D. Bicycles, 3 sets of 30 reps

Cooldown:

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

Notes:

Substituting the split squat for the traditional back squat is to reduce the loading on my back and to implement some much needed unilateral work. Unilateral exercises will become a staple of my future workouts. The bicycles are a great exercise, however, more volume was needed.

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