Phase Two: Week Three. Day 16|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute bench step ups

Workout:

  • Barbell shoulder press (seated): 4 x 2-5. 65 lb. (1 minute bench step up between sets)
  • Standing alternating DB press: 3 x 2-5. 70 lb. (1 minute kettlebell swings- 8kg between sets)
  • Smith machine one-arm upright row: 3 x 4-5. 60 lb. (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5. 135 lb. (1 minute battling ropes between sets)
  • Barbell deadlift: 3 x 2-5. 135 lb (1 minute Med ball slam- 10 lb between each set)
  • Bodyweight walking lunge: 3 x 4-5 . ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 5-6. ( 1 minute lateral bounds between each set)
  • seated calf raises: 3 x 5-6. 100 lb. (1 minute pull ups between each set)

I hit another PR Today with my seated shoulder press, went from 45 lb to 65 lb today! yay 😀  Started the month off right. I apologize that this blog post is typed and published so late at night, I was out and about all day today, but given the time I have before going into work, made time to make sure I blogged.  Tune in, because I have some workouts for you to watch in the next couple of post! 

 

Fitness WonderWoman,

Shay-lon xo

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

3 thoughts on “Phase Two: Week Three. Day 16|Six Weeks To Shreds”

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