I have a video for you to watch giving you the synopsis of my week 4 of the 12 week cut program I am doing, so be on the lookout for that. It has been awhile since I have posted my workout, so wanted to make sure I stay on top of that and record my today’s workout and show you some improvements. I have been challenged on YouTube to do burpees for 2 minutes, and record it, and so I may possibly be doing that Wednesday if I don’t purposely forget about it. LOL Today was an upper body day and i really got a good pump! Tomorrow and Wednesday I have some reviews to do on products I have taken (supplements) so be on the look out for that as well if you subscribe to my YouTube channel!
I also wanted to mention: GOOD JOB TO ALL THE COMPETITORS IN MY PUSH UP CHALLENGE! YOU HAVE ALL DONE REALLY WELL AND I AM SO PROUD OF HOW FAR YOU GUYS HAVE COME IN THIS CHALLENGE, KEEP KILLING IT! — GIVE THEM A ROUND OF APPLAUSE!
Incline bench press: 4 x 8-10 (50Lb)
One Arm DB Row: 4 x 10-12 (30Lb)
Seated barbell press: 4 x 8-10 (40Lb) with superset standing military press 4 x 8-10 (50Lb)
Pull ups: 4 x 10 (no assistance)
skullcrushers: 4 x 10-12 (20Lb)
DB Curl: 4 x 10-12 (40Lb)
Cardio: 15 minutes, treadmill, 4.8 speed, no incline
I increased my one arm dumbbell row by 5Lb, improved in my pull-ups, cardio has been fine at this speed, but may improve the speed during week 6. I am may be ready to increase my my skullcrusher weight and dumbbell curl weight as well. Overall, I am seeing good mass gains and definition in my arms and legs. Tomorrow will be a leg day workout 🙂 Tune in!
Feel free to share, like, comment and reblog. For more of my workouts, click Here (they may be mixed in other categories on my blog as well)
All of you probably thought I forgot to keep up with my program BUT no, I have been keeping up with it (just haven’t posted about it in some days because my workouts are repetitive a lot and because I wanted to give you guys something new to look at instead of sharing the same workouts) I will be doing a YouTube video today talking about my 12 week cut and some updates so that everyone can stay aware of my body and eating and workouts. I figured I would share this workout since I did go up in weight since day one in some of these exercises and let ya’ll in one a secret toward the end of this blog post.
Incline bench press: 4 x 8-10 (increased the amount of sets by 1) 50 lb (increased the weight by 5 pounds) this was a good thing, I am feeling it very much so and it definitely is a struggle but I am happy I am able to do 50 lb at 10 reps.
One arm DB row: 4 x 10 -12 (increased the amount of sets by 1). 25 lb, I again increased the weight by 5 pounds and I think by next week I will be going up another 5 pounds hopefully.
Seated Barbell press: 4 x 8 -10 (increased the set by 1) 40 lb, increased the weight by 5 lb. Which is very good, it is very difficult, the first set always works out but the 2nd and third set gets more difficult. I don’t think I am ready to go up another 5 until another couple of weeks on this one (which is odd, since my standing barbell press is 50-60 lb)
pull ups: 4 x 10 (increased the set by 1) and this did make a difference by increasing the sets, I was fatigued by the 3rd and 4th set honestly.
skullcrushers: 4 x 10-12 (increased the set by 1) 20 lb and yes this does make a difference, I don’t know if I am ready for 30 lb yet, so I will stick with 20 lb for now.
Dumbbell curls: 4 x 10-12 (I increased the set by 1) 40 lb. I think next week I will try to go up by 5 lb and see how I am doing, because I do well with my dumbbell curls for the most part but doesn’t mean I am ready to go full blown hulk mode.
I have finally also figured out the numbers (goals) for my low carb days,moderate carb days and high carb days based off my calories per macros, but to be honest, this is changing rapidly because I somewhat made a mistake in this, so I will talk about this in the YouTube video instead to save you from having to read a novel.
My cardio has increased, today it was 10 minutes on the treadmill 4.8 speed and no incline. I felt good, no side stitch (I plan on writing about) because I just figured out what this was when I was getting sharp pains in my obliques. Hopefully it will help others who might have the same problem as I have. Otherwise , today I was out of the zone.. I really was and my right arm triceps muscle hurt so much during my seated barbell press that it irritated me, I might have pulled something but I should hopefully be okay tomorrow. The secret is: Cutting is not easy! it takes so much dedication and discipline! I am feeling the overwhelming efforts.
Are any of you on a cut program? how is it going? what week are you on? have you noticed any changes or results yet?
I will share in my video what my weigh in revealed to me! lol —
It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it. Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol
What was your workout today? leave it in the comment section.
Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
leg curls: 3 x 12 -15. 50 lb
leg extension: 3 x 12-15. 50 lb
leg press calf raise: 3 x 15-20. 130 lb
plank: 3 x 60 seconds
twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol
I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!
This video is of me demonstrating the seated russian twist using a 45 lb weight plate.
I would highly suggest to beginners to start this exercise without the use of weight until you get the form and technique down and strengthen your core. This is a great workout for the core muscles and you will definitely feel it. You can use lighter weights and do higher reps, when I was first beginning, I used 25 lb and was doing 50-100 reps and then decided to go up in weight, so there are various ways to increase the intensity of the workout. Hope all of you enjoy!
Make sure to subscribe to my YouTube channel and follow me on Social media 😀
But it wasn’t. The program called for a rest day but if you know me, then you know I workout about 5 – 6 days a week (when I am healthy and active/not when I am pmsing and sick) and so this means, I did WHAT I WANT (typical of me), will I pay for it later? possibly, but I don’t like having too many rest days unless they are necessary and while I am following the program and doing a good job of it for a day three; I told you I would tweak things to my liking.
Today was my LAST day of the push up challenge and I am sore and very happy! It has been a fun rollercoaster of excitement and strength gains, I am proud of myself and I am looking forward to seeing my competitors at the finish line during this challenge. Yesterday, my calories were under, but didn’t meet any of my macro goals except fats (of course) and this is because I am not used to eating more than 3 times a day (I know, I know, judge me later okay) so I am trying to aim little by little to eat 4 small meals a day and work my way up if necessary. I will be discussing this program via YouTube and still posting my workouts on the blog, BUT more in depth via video.
Circuit #1: 4 rounds
Man Maker: 5 reps, 40 lb
DB thruster: 5 reps, 40 lb
DB curls: 5 reps, 40 lb
Circuit #2: 3 rounds
weighted burpee: 15 reps, 30 lb
kettlebell swings: 15 reps, 25 lb
roman sit ups: 15 reps
Circuit #3: 5 rounds
hang clean: 5 reps, 50 lb
push press: 5 reps, 50 lb
alternating lunges: 5 reps, 30 lb
squats: 5 reps, 30 lb
Push ups: 50 reps
Cardio: 8 minutes – running on treadmill (4.8 speed) no incline.
I made this circuit (it was not in the program) and yes, it was hell! I thought I was going to pass out many times BUT it is a circuit I will do again because the aftermath feels so good.
Let me know if YOU decide to give this circuit a try, I would love to see what others think of it and how well you do 🙂 not to mention, all of you stronger people probably can show off your strength! ha. leave comments and don’t forget to like, share, and follow me! thanks!
So yesterday I told all of you I would keep you posted on my 12 week program I started, with that being said, I did manage to retweak my macros to my liking, which actually surprised me quite a lot, because my calories went up this time, and I was expecting them to go down, but anyways… they will vary because some days I plan on having low calorie days and high calorie and moderate calorie days (something I will probably share with all of you to keep myself accountable and on track)
I haven’t yet decided if I will post my meal planning/meals on my blog yet during this 12 week program, it sounded like a good idea though. I figured I would share my IIFYM (macros) with all of you though..
My New Macros:
Protein: 122 grams
Fats: 59 grams
Carbs: 221 grams
Fibers: 22 grams
Again my starting weight: 144 lb
Goal weight: 135 lb at the very least, but aiming for 125 lb at the very most.
I think once I figure out the moderate calories, lower calories and high calorie days, I will post it to let everyone know my goals to meet for each week. Yesterday, I stayed within my macros and did very well with the calories too, because I was like 836 calories under my goal. BUT I did not hit all my macros, I hit fats fine, but was under in protein and carbs (which will happen sometimes and I rather that anyways in case I am doing a low cal day) anyways this is all going to take a long time to talk about, so let us skip to the workout.
Squats: 3 x 8- 10 (105 lb) but felt very weak during my squats.
leg curl: 3 x 12-15 (50 lb)
leg extension: 3 x 12-15 (50 lb)
leg press calf raise: 3 x 15-20 (130 lb, 150 lb, 170 lb)
Plank: 3 x 60 seconds
Twisting hanging knee raise: 3 x 20
push up challenge: 45 reps
Yes, I can lift more in all of these exercises (looking back at previous post, you will see this) but I am gradually going to higher the amount of weights, because I want to be able to lift for those specific amount of reps with whatever weight I am lifting without stopping. For example I can do 100 lb in the leg curl and leg extension but not for 12-15 reps, only maybe a good 3 if that, and so.. I wouldn’t start off doing 100 lb until I can build enough strength to do so. Yes, the higher the weights, the lower the reps BUT in my circumstances, I want to eventually go up to maybe 70 lb or 100 and do 12 -15 reps.. (this might sound all confusing) another time I will explain more.
Are any of you doing IIFYM (macros), if so, i want to see your numbers in the comment section and give me some ways you hit your macros and what ways you have missed them.
This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one fromMuscle and strength, now this particular program I am starting, I am doing “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”.
I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end) and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up). The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan).
For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along..
Incline bench press: 3 x 8-10 (45 lb)
One arm DB row: 3 x 10-12 (20 lb)
Seated barbell press: 3 x 8-10 (35 lb)
pull ups: 3 x 10 (no assistance)
skullcrushers: 3 x 10-12 (20 lb)
DB curls: 3 x 10 -12 (40 lb)
Cardio: 5 minutes
push up challenge: 42 reps.
I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent.
I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link:https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
Remember when I told you I was going to do some PR’s and figure out my 1RM’s and what not? or did I not tell you and kept it to myself? LOL. Either way, I did it today. I made today the day, and decided I would share some good news, hopefully all of you will proud of me, because I am proud of me in the gym so far. I did my 1RM for: bench press, back squat and deadlift. I haven’t done my 1RM testing since like college and so it had been awhile and I needed to figure out where I was in order to continue to grow strength and excel at my goals. I will go through each one, and then I will tell you the rest of my leg day workout I did today.
Back squat: 175 lb (185 lb fail – almost had the bar land on me, but was careful) lol Now while I was in college, I was doing 200 lb + and doing really well with it. Since not being able to use a barbell for a while and then after graduating not keeping up with strength gains when I had them, I lost a lot of strength and for awhile I was only able to squat less than 100 lb (YES IT WAS THIS BAD & yes I was very pissed off at myself) but since working on it and doing what I had to do, I was able to go up to 145 lb for about 6 reps. Now I am able to do a solid 1-2 reps with 175 lb. I increased my squat by 30 lb.
Bench press: 95 lb. (105- fail) Again this decreased by like 4 lb since college, but I am happy I am only 5 lb away from 100 – this is very good. I was stuck at 60-70 lb for a long time. My bench press increased by 25 lb
Deadlift: 225 lb. ( 230 lb -fail) This was VERY VERY difficult for me, since I had not always worked on my deadlift and didn’t start really doing them until about 4 months after graduating college. When I had first started deadliftng, I was only doing about 80.. or something like that and then after a while I would add more weight and was doing 105 10 reps easy, then increased it and was doing 160 as my highest. Now my deadlifts have increased by 65 lb. This was amazing to me.
To say the least I am proud of myself for how far I have come in my strength and my progress. I realize being able to do even 1 rep for my max means a lot to me because now I will start again training with these new numbers in mind and have them written down to keep track of progress and plateaus. All of these results reign from having to use a smith machine -_- because my gym doesn’t offer barbell free weights that are in a rack – so in all honesty, it would mean it would be about 15 or so pounds less for each of them with a free weight barbell (realistically) but even so, I would have still PR’d in all of them except for the squat since 200 lb was with a free weight barbell. For right now, we will have to just keep in mind that until I purchase one of my own or find a gym that offers one in my town (until I move) I will have to resort to the smith machine. Don’t give me too much shit for it. LOL
The rest of my workout……
Goodmorning: 3 x 10, 40 lb
Jump split lunge: 3 x 10, 10 lb( dumbbells)
single-leg deadlift: 3 x 12, 15 lb
pistol squats: 3 x 12
vertical crunches: 3 x 10
roman sit ups: 3 x 10
push up challenge: 40 reps
All in all, I am happy with my progress, wish I could be using more free weights but still able to get gains using the smith machine for now. Honestly, I don’t hate the smith but because I am not used to it, it can be hard to do some workouts on it, verse what I would normally do with a free weight barbell, but I use my resources 🙂 hopefully all of you enjoyed my good news and will continue to show your support and cheer me on.
Bench press: 100 lb
Squat: 200 lb
deadlift: 245-250 lb
I want to hit these within the next 3-6 months at the very least, so we shall see what happens.
It has been a minute since I have posted my actual workouts. I know you don’t all care but for the ones that do, this is my way of letting you know I apologize – with this whole sponsorship contract and getting things around the Arnold Classic this year and not to mention my working on my certification, it has been very busy indeed. I have been making it to the gym though (even when I don’t post about it). Hopefully today’s workout makes up for my missed dates. Starting Monday, I am hoping to start my week of PR’s and see where I am strength wise in my exercises. I will probably be starting myself on a new squat program to get my squat back up to where it should be (which won’t be fun at all) and then I will be getting my new planner printed off and in the works, not to mention I will be changing my blog theme and reorganizing the categories- which will be fun.
Don’t forget to sign up for the March Push Up Challenge- Send me an email to Shay.firstname.lastname@example.org and let me know.
For all those participating in my squat challenge, you are nearly finished and the last 2 days will go into March, so some of you may be doing push ups and finishing up for squats as well (twice the hard work). I have other challenges in the making and so those will be revealed when the time comes. Otherwise, as always, expect a very busy Shay during the month of March (because my birthday is also in March .. )
I have had someone ask me if I am still writing for any editors, etc. I am, but right now because I did the worse thing a writer can do (overbook herself) to the point where I am doing too much all at once, I will be slowing down quite a bit and reorganizing that as well so I am not stressing myself out. I will still be writing for others, but I am going to do better at not overbooking myself and over extending myself. I have had other offers come my way but that is for a later conversation. Right now, I am focused on so many things that my brain might be fried by the end of this weekend. Thankfully tonight I will be partying pretty hard 🙂
So… as I was saying…
Smith machine squats: 3 x 10, 105 lb
smith machine leg press: 3 x 10. 135 lb, 155 lb, 175 lb