TRAINING LOG 35

2nd February 2018

10 WEEK STRENGTH PROGRAM, WEEK 4, 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. One Arm BB Row, 3 set of 5 reps, plus a warm-up set of 10 reps
D. Weighted Sit-ups, 3 sets of 30 reps

Cooldown:

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

Notes:

This Friday I’ll continue with the split squat, as I feel a single back squat session a week is much better for me in terms of loading and volume. Weekly unilateral work is also advised. In terms of variance for today’s session, I will experiment with the one arm barbell row, as I will be able to load the barbell heavier than my current heaviest dumbbell, and I will finish the session with a weighted sit-up, surprising an exercise I have neglected for a few years 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 mixed berries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool