TRAINING LOG DAY 18
December 21, 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 is the conclusion of the 6-week, 5x5 program. I have enjoyed the structure and simplicity that has come with this program, along with the variety I have applied to keep a fresh mind and body throughout. For this session, I have continued with the body weight main lifts, but have varied the exercises for this session. I will instead do diamond push-ups for my triceps and medium, pronated grip pull-ups for the biceps. My assistance lifts are re-introductions and continuations of previous workouts. These 4 assistance lifts are my favourite assistance exercises from the past 6 weeks.
ARMS DAY
A1. Diamond Push-ups, 5 sets of 5 reps, 3:0:1 tempo
A2. Medium, Pronated 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. Incline DB Curls, 3 sets of 8-10 reps, 3:0:1 tempo
C1. Triceps kickbacks, 3 sets of 8-10 reps, 3:0:1 tempo
C2. Hammer curls, 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 frozen banana
-1 teaspoon of almond butter
-1 tbsp. of maple syrup
That is the completion of the 6-week, 5x5 program. My next block of training will be an assortment of workouts that I have designed for whilst I’m on holiday. Thank you for reading :)
Great recipe for workout shake.
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Voting to motivate you to keep going ;)
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Thanks for the support ;)
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