Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon

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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

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