Phase Two: Week Two. Day Nine|Six Weeks to Shreds

Warm up:

 
  • 2-3 minutes of bench step ups

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb. ( 1 minute bench step ups between each set)
  • Standing alternating DB press: 3 x 6-8. 60 lb. ( 1 minute kettlebell swings- 8 kg between each set)
  • Smith machine one-arm upright row: 3 x 6-8. 45 lb, 55 lb. (1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 95 lb (1 minute battling ropes between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb. (1 minute med ball slam – 10 lb between each set)
  • Bodyweight walking lunge: 3 x 6-8. ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 7-8 ( 1 minute lateral bounding between each set)
  • Seated calf raise: 3 x 7-8. 110 lb (1 minute skipping in place between each set)

I did a PR in my seated calf raises, increased it by 10 lb. Again this was another focus on strength and the cardio acceleration between each set was focused on endurance. I did a low barbell squat because after having to use the smith machine for so long, i lost strength in my legs when it came to using a free weight barbell again – so I am having to basically start over again and work my way up. Not to mention I went whole 3-4 weeks without doing any leg workouts and so that probably hurt my strength as well. 

 

What are you lifting for seated calf raises?

Are any of these exercises ones you haven’t done yet?

What do you like about using a smith machine and what do you hate about it?

 

leave your answers in the comment section. Follow, share, like and comment. 

 

Fitness WonderWoman,

Shay-lon xo

 
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Published by

fitnessgrad

Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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