TRAINING LOG 39

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8th February 2018

10 WEEK STRENGTH PROGRAM, WEEK 5, 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: Thursday

A. BB Split Squat, 3 sets of 5 reps
B. BB Decline Bench Press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Meadow Row, 3 set of 5 reps, plus a warm-up set of 10 reps
D. Mountain climbers, 5 sets of 30 reps

Cooldown:

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

Notes:

This session has taken place on Thursday, instead of the traditional Friday, as I fly out tomorrow morning for a long weekend away. For this session, I have swapped out the incline press, for the decline variant, as the decline press, is a plain I don’t often train in. I have continued on with a single arm row variant this week, although have opted for the meadow row, a variant I’m yet until today to ever try. I finished off the session with a hard-fought 5 rounds of mountain climbers, a mix of conditioning and core work.

POST WORKOUT SHAKE

-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-A few crushed walnuts
-1/2 cup of mixed frozen berries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool