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

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