Week Three|Day Four| 6 Weeks to Shreds Part One

Fitness Collaboration

Workout Plan. 

 

Warm up: 2-3 minute of jump rope

  1. Incline DB flyes: 3 x 21-30. 20 lb. (1 minute jump rope)
  2. DB flyes: 3 x 21-30. 20 lb. (1 minute bench step up)
  3. Cable crossover: 3 x 21-30, 40 lb. (1 minute squat jumps)
  4. Triceps Pushdown: 3 x 21-30, 70 lb. (1 minute side to side shuffle)
  5. Standing DB triceps extension: 3 x 21-30, 20 lb. (1 minute kettlebell swings – 8kg)
  6. Cable lying triceps extension: 3 x 21-30, 30 lb. (1 minute goblet squats – 30 lb)
  7. Crunches: 3 x 21-30. (1 minute running in place)
  8. Standing oblique cable crunch: 3 x 21-30, 20 lb. (1 minute jump lunges)

Okay so today was different, as you can tell, I went up in reps during this workout plan and this meant I used lighter weights (not by too much) but enough where I could lift for that many reps comfortably. Also, I did NOT do the squat jumps or jump lunges because my left knee was in a lot of pain and I didn’t want to put too much pressure on it during the workouts if I didn’t have to. Hopefully it will get better within the next couple of days. 

 

Secondly, I plan on having a video up soon on YouTube either tonight or tomorrow at some point to update all of you on what has been going on nutritional wise and exercise wise .. along with the person I am collabing with – her own updates will be in the video as well. Below will be the links to my social media, feel free to follow each of them 😀 

 

Thanks for reading, remember to follow, like, comment and share my blog post!

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 

Week Three|Day One|6 Weeks to Shreds part 1

Fitness Collaboration.

Workout Plan. 

Warm up: 2 -3 minute step up with knee raise

  1. Barbell bench press: 4 x 2-5. 75 lb, 95 lb, 100 lb, 105 lb. ( 1 minute step ups)
  2. Incline DB press: 3 x 2-5. 75 lb, 85 lb. (1 minute DB clean – 30 lb) 
  3. Decline smith press: 3 x 2-5, 85 lb. (1 minute running in place) 
  4. Dips: 4 x 6-8. ( 1 minute kettlebell swings – 15 lb)
  5. Close grip barbell bench press: 4 x 2-5. 85 lb. (1 minute smith power clean – 85 lb)
  6. Cable crunch: 3 x 5-6. 65 lb. (1 minute quick step ups)
  7. smith machine hip thrust: 3 x 5-6. 25 lb. (1 minute bench step up)

This workout was focused on strength , which is why the reps are really low. The 1 minute exercises are to be done between each set (so this means no resting between sets). The cardio workout is meant to be done with lower weights, because you want to be able to do the workout for the whole minute without stopping (which is why you see a lower weight).

The last exercise, I did a lower weight because I am not used to that workout and wanted to get the form down for next time before adding more weight. 

 

For more workouts, videos, and updates .. follow me on social media: 

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. Thanks for reading, leave comments, likes, follows and reblog/share! I also want to share I did a PR in the cable crunch, went up 8 lb 😀 


Fitness WonderWoman,

Shay-lon xoo

Week Two|Day Four| 6 weeks to shreds part 1

Warm up: 2-3 minutes of jump rope

  1. Incline DB flys: 3 x 12-15. 30 lb. ( 1 minute of jump rope after each set)
  2. DB flys: 3 x 12-15. 30 lb. (1 minute bench step up after each set)
  3. Cable crossover: 3 x 12-15. 50 lb. ( 1 minute squat jumps after each set)
  4. Triceps pushdown: 3 x 12-15. 70 lb. (1 minute box shuffle after each set)
  5. Standing DB Triceps extension: 3 x 12-15. 20 lb. (1 minute kettlebell swings – 8kg after each set)
  6. Cable lying triceps extension: 3 x 12-15. 30 lb. (1 minute goblet squat – 30 lb after each set)
  7. Crunches: 3 x 12-15. (1 minute running in place after each set)
  8. One arm high pulley cable side bends: 3 x 12-15. 20 lb (1 minute lunge jumps after each set)
 

Week Two|Day Day Three| 6 weeks to shreds part 1.

Warm up: 2-3 minutes skipping in place

 

Workout:

 
  1. Bentover barbell row: 4 x 6-8. 80 lb. (1 minute skipping in place after each set)
  2. Bentover DB row: 3 x 6-8. 60 lb. ( 1 minute goblet squat – 30 lb after each set)
  3. seated cable rows: 3 x 6-8. 100 lb. (1 minute box jumps after each set)
  4. barbell shrugs: 4 x 6-8. 95 lb. ( 1 minute DB step ups – 30 lb after each set)
  5. barbell curl: 3 x 6-8. 50 lb. (1 minute kettlebell swings – 8kg after each set)
  6. barbell or EZ bar preacher curl: 3 x 6-8. 10 lb (1 minute med ball slams- 10 lb after each set)
  7. Reverse barbell curl: 3 x 6-8. 20 lb. ( 1 minute DB lunge – 20 lb)
  8. seated palm up barbell wrist curl: 3 x 6-8. 45 lb. (1 minute battling ropes)

Week one|Day Two|6 weeks to shreds

Warm up: 2-3 minute of step up with knee raise

Today’s workout: 

 
  1. barbell shoulder press: 4 x 9-11, 55 lb. (1 minute cardio acceleration: bench step ups)
  2. standing alternating DB press: 3 x 9-11, 40 lb & 50 lb. (1 minute cardio acceleration: kettlebell swings – 8 kg)
  3. Smith machine One arm upright row: 3 x 9-11, 35 lb. (1 minute cardio acceleration: sprints)
  4. barbell squat: 4 x 9-11, 65 lb. (1 minute cardio acceleration: battling ropes)
  5. walking lunge: 3 x 9-11 (1 minute cardio acceleration: mountain climber)
  6. standing calf raises: 3 x 9-11. ( 1 minute cardio acceleration: lateral bounding)
  7. seated calf raises: 3 x 9-11, 100 lb. (1 minute cardio acceleration: skipping in place)

Remember: cardio acceleration is done between each set in the exercise. 

 

Fitness WonderWoman,

Shay-lon xo

Week One|Day 5| 6 weeks to shreds

Workout from Yesterday – 

Warm up: 2-3 minutes of DB step ups (30 lb)

 
 
  1. Side lateral raise: 3 x 12-15, 20 lb. (1 minute cardio acceleration: DB step ups – 30 lb)
  2. Standing front barbell raise over head: 3 x 12-15, 20 lb. (1 minute cardio acceleration: mountain climbers)
  3. seated bentover rear delt raise: 20 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  4. leg extensions: 4 x 12-15, 70 lb. ( 1 minute cardio acceleration: skipping in place)
  5. seated calf raise: 3 x 12-15, 100 lb. (1 minute cardio acceleration: med ball slam)
  6. Donkey calf raises OR leg press calf raise: 3 x 12-15, 140 lb. (1 minute cardio acceleration: jump rope)

Remember: I do the cardio acceleration between each set in the exercises.

 

Fitness WonderWoman,

Shay-lon xo

 
 

Email: Shay.moss19@gmail.com

Snapchat: milkchocolatemm

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

Week One|Day 3| 6 weeks to shreds workout

Warm up: 2-3 minutes skipping in place

  1. Bentover barbell row: 4 x 9-11, 65 lb. (1 minute cardio acceleration: skipping in place)
  2. Bentover DB row: 3 x 9-11, 40 lb. (1 minute cardio acceleration: goblet squats- 30 lb)
  3. Seated cable rows: 3 x 9-11, 100 lb. (1 minute cardio acceleration: box jumps)
  4. barbell shrugs: 4 x 9-11, 85 lb. (1 minute cardio acceleration: DB step ups, 30 lb)
  5. barbell/EZ bar preacher curl: 3 x 9-11 (1 minute cardio acceleration: med ball slam)
  6. Reverse barbell curl: 3 x 9-11, 20 lb. (1 minute cardio acceleration: DB lunge – 20 lb)
  7. Seated palm up barbell wrist curl: 3 x 9-11, 45 lb. (1 minute cardio acceleration: battling ropes)

Cardio acceleration is to be done after each set per exercise. 

Week One|Day 1| 6 week cut program workout

Warm up: 2-3 minutes of step ups with knee raise

 
 
  1. Barbell Bench Press (medium grip): 4 x 9-11, 65 Lb. (1 minute cardio acceleration: bench step ups)
  2. Incline DB press: 3 x 9-11, 40 lb. (1 minute cardio acceleration: DB clean – 30 lb)
  3. Decline smith press: 3 x 9-11, 35 lb. (1 minute cardio acceleration: running in place)
  4. Dips: 4 x 9-11. (1 minute of cardio acceleration: kettlebell swings: 30 lb)
  5. Barbell bench press: 4 x 9-11, 65 lb. (1 minute cardio acceleration: smith power clean: 65 lb)
  6. Cable Crunch: 3 x 9-11, 57.5 lb. (1 minute of cardio acceleration: bench step ups) 
  7. Smith machine hip thrust: 3 x 9-11, 40 lb. (1 minute of cardio acceleration: quick step ups) 

Cardio acceleration after each set per exercise. 

Email: Shay.moss19@gmail.com 

 

Week One|Day 4| 6 week Cut program

FitFam!

Hey everyone,

I have some pretty fun news for all of you who have been keeping up with my blog and enjoy my fitness/health post. I have started a new cut program with a fellow YouTuber; we will be doing video updates talking about our results and point of views every Friday – my video on Friday will talk about Mon-Thursday since Fridays I work and my Monday videos will talk about my Friday,Saturday, Sunday results to keep everyone informed on the whole week. She will be posting the video first and then I post the same video on my channel. We have our differences during this program; she will be following a more paleo macro diet.. because she is vegetarian and after watching the program videos feels as though it would best fit this program and I will be following my new macros – which I will share with all of you down below (but will not being eating paleo). Basically, after my first program I did that was 12 weeks long, she contacted me with questions and I made the decision to do another cut with her since she was new to it and it was easier to do it together than to explain everything since there is so many things that go into a cut depending on your fitness level and goals. 

 

She chose the program herself, after doing some research and came up with https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html; which I agreed upon after looking at it. Then we decided that instead of doing it for only 6 weeks, we would do it twice for a total of 12 weeks because she wanted a longer duration. She started 4 days ahead of me because of my busy schedule, and being behind on looking through the program, so she will have more to say than I will sometimes but that is okay and hopefully we will both be able to help others and motivate people and just come out with some good results at the end. Her YouTube channel is: https://www.youtube.com/channel/UCB8r-myh5iyDB5uNms_56yQ & MY YOUTUBE CHANNEL IS: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg

So with that being said, watch both of our channels to keep updated on our results and to show some honest support. Feel free to follow us on social media, subscribe to our channel and follow my blog because i will be posting the videos on here as well. 

Today’s Workout

Warm up: 2-3 minutes of jump rope

 
  1. Incline DB Flys: 3 x 12-15, 20 lb.  (1 minute of cardio acceleration after each set: jump rope)
  2. DB flys: 3 x 12 -15, 20 lb & 30 lb. (1 minute of cardio acceleration after each set: bench step ups)
  3. Cable Crossover: 3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: squat jumps)
  4. Triceps Pushdown: 3 x 12-15, 70 lb. (1 minute of cardio acceleration after each set: box shuffle)
  5. Standing DB triceps extension:3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: kettlebell swings -8kg)
  6. Cable lying triceps extension: 3 x 12-15, 30 lb. (1 minute of cardio acceleration after each set: goblet squat – 30 lb)
  7. Crunches: 3 x 12-15. (1 minute of cardio acceleration after each set: running in place)
  8. One arm high pulley cable side bends: 3 x 12-15, 20 lb. (1 minute cardio acceleration after each set: lunge jumps)

All in all, definitely a good workout. I have to use really low weights during the cardio acceleration portion because the point of it is to do it for the whole minute without stopping and the cardio acceleration takes the place of the rest time you would usually have between sets. Definitely a good idea and helps with implementing cardio and strength. Warming up before your workout is very important in this program. I am hoping to blog my other two workouts for ya’ll to see that did in the previous days. Also, I plan on blogging all my workouts for you guys (sometimes I may be late in doing so depending on my work schedule) and sometimes I skip workout days due to having other obligations so those days I won’t be able to log obviously.. but I will do my best to keep everyone posted on each of my workout days. The link to the program will explain what our expectations are each day we do our workouts .. so that might be fun to read and learn about. Again we are hoping all of you will be supportive of our journey to getting shredded  — feel free to leave comments or questions, I will leave my social media media and email at the bottom of this post. Thanks for reading!

FitnessWonderWoman,

Shay-lon xoxo

 

Email: Shay.moss19@gmail.com 

12 Week Cut Program (workout)|Week 5

HAPPY MONDAY FITFAM!!!

 

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! 

 

Workout Session:

 
  • 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)

 

Your Fitness Blogger,

Shay-lon xox