TRAINING LOG DAY 12

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December 11, 2017

6 Week, 5x5 Program

Day 1 legs
Day2 upper body
Day 3 off
Day 4 arms
Day 5 off
Then repeat

Exercises with corresponding letters are performed one after the other i.e. supersets. Rest 10 seconds between exercises, 2 minutes between sets for the main lifts and 90 seconds between assistance sets.

Tempo- 3 second (eccentric):0 second (hold at bottom of rep):1 second (concentric

Notes: this session I have continued with the added volume, as I felt great and I didn’t feel like I had over done it either. This week I have also chosen to mix things up by doing body weight exercises for my 2 main lifts. The close grip bench press will remain in this week’s program, however this time it will be done as an assistance lift, and therefore be done for a number of repetitions. The last alteration I’ve made this week is the barbell reverse curl, for added forearm and grip work.

ARMS DAY

A1. Medicine Ball Push-ups, 5 sets of 5 reps, 3:0:1 tempo
A2. Medium, Supine Grip Pull-ups, 5 sets of 5 reps, 3:0:1 tempo
B1. Close grip bench press, 3 sets of 8-10 reps, 3:0:1 tempo
B2. Dumbbell Zottman Curls, 3 sets of 8-10 reps, 3:0:1 tempo
C1. Barbell Skull-crushers, 3 sets of 8-10 reps, 3:0:1 tempo
C2. Barbell Reverse Curl, 3 sets of 8-10 reps, 3:0:1 tempo

POST WORKOUT SHAKE

-250ml water
-1 scoop of protein, 30g of protein
-1 teaspoon of creatine monohydrate, 5g serving
-1/2 a cup of frozen blackberries
-1/2 a frozen banana
-1 teaspoon of peanut butter
-1 tbsp. of maple syrup