Re: My Personal 12 Week Challenge (part 1)
Just completed the second workout of my introductory week, I am using Phosphagen HP and a protein supplement, both immediately post training:
Did an 11 movement rotator cuff/shoulder warm up prior to doing the program today, 10 reps each exercise and minimal rest between each:
DB L raise, Cuban Press, Overhead Shrug, YTI complex, 3 way DB Shoulder Raise (lateral, front, bent forward), Empty can raise, DB Scarecrow.
Triple Treat 5/3/1/3/1/1 protocol
Overhead Squat/Front Squat/Back Squat
Military Press/Incline Press/Bench Press
missed the last single on the bench press but other than that no other problems.
Next week into 3 sessions as per the plan, cheers, ashley
