Phase Two: Week Six|Day 37|Six Weeks To Shreds

Day 37.

Warm up:

  • 2-3 minute bench step ups


  • Barbell shoulder press: 4 x 2-5. 75 lb (seated) (1 minute bench step up between sets)
  • DB shoulder press: 3 x 2-5, 60 lb (seated) (1 minute kettlebell swings- 8kg  between sets)
  • Standing DB upright Row: 3 x 2-5, 50 lb (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5, 155 lb (1 minute box jumps between sets)
  • Barbell deadlift: 3 x 2-5, 155 lb (1 minute med ball slams- 10 lb between sets)
  • Leg press: 3 x 2-5, 180 lb (1 minute mountain climbers between sets)
  • Standing calf raises: 3 x 4-5 ( 1 minute lateral bounds between sets)
  • Seated calf raises: 3 x 4-5, 180 lb (1 minute skipping in place between sets)

My left knee was not in pain today and for the past couple of days I have been taking glutamine with my protein shake after my workout (which I will explain what glutamine is in another post) and it has helped quite a bit with my muscle recovery. The barbell shoulder press was hard today, that is the heaviest i have lifted while seated and I have to give myself credit because it wasn’t easy by any means. My barbell squat was good, I took my time with it because of the past few days of my knee being dumb and it worked out okay. The leg press, I could have gone higher with 2-5 rep range but didn’t today so.. honestly, I should be hitting 370 for that range .. by now for the leg press. I like that this program implements calf exercises because many people overlook them!


Fitness WonderWoman,

Shay-lon xo


Let me know how many of you take a glutamine supplement? also, let me know do you implement calf exercises in your workouts?


Published by 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

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