TRAINING LOG 32

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28th January 2017

Beach Muscles Session-

Notes:

To get some additional volume in this week, I have decided to implement a session that focuses on a more bodybuilding structured session and will focus on the muscle groups that are somewhat neglected in my strength training. The weights and volume are not too intense, so shouldn’t affect my other scheduled workouts. I began the session with a shoulder tri-set, each movement working a particular head of the shoulder. The second set of exercises are primarily trap exercises, one a carry the other a shrug, with the addition of Fat gripz to improve grip strength and forearm size. I enjoy super-setting antagonist muscles, therefore I have elected to perform the Hammer curl and tricep kickback as a superset. The last super-set to round out the session is a core set, that will work the rectus abdominal via the V-tuck and the obliques via the Russain twist.

Warm up:

3 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. Scapula push-ups

Workout D: Sunday

A1. Arnold Press, 3 sets of 8 reps
A2. Seated dumbbell Lateral Raise, 3 sets of 8 reps
A3. Seated Incline Reverse Fly, 3 sets of 8 reps
B1. DB Shrugs, w/Fat Gripz, 3 sets of 8 reps
B2. Heavy DB Carries, w/Fat Gripz, 3 sets of 8 reps
C1. DB Hammer Curl, 3 sets of 8 reps
C2. DB Kickback, 3 sets of 8 reps
D1. V-tuck, sets of 15 reps
D2. Plate Russian Twist, 3 sets of 30 reps

Cooldown:

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

POST WORKOUT PROTEIN BOWL

smoothie
-200ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of frozen strawberries
-1/2 cup of frozen raspberries
-1/2 cup of frozen cherries

toppings
-tbsp. of pumpkin seeds
-tbsp. of chia seeds
-tbsp. of goji berries
-chopped dates
-chopped walnuts