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

Day 37.

Warm up:

 
  • 2-3 minute bench step ups

Workout:

  • 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?

 
 

Phase Two: Week 6|Day 36|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 2-5. 100 lb (1 minute bench step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb (1 minute DB clean- 20 lb between sets)
  • Decline DB bench press: 3 x 2-5. 60 lb (1 minute running in place between sets)
  • Dips: 4 x 2-5. ( 1 minute kettlebell swing- 8kg between sets)
  • Barbell bench press (close grip): 4 x 2-5, 65 lb (1 minute smith power clean – 75 lb between sets)
  • Smith machine hip thrust: 3 x 4-5, 205 lb (1 minute bench step up between sets)
  • Hanging leg raise: 3 x 4-5 , 10 lb (1 minute bench step up between sets)

Today starts the last week of this particular program & I am so very excited with how far I have come in strength gains and endurance. I ended up adding 10 lb to my hanging knee raise and was able to do the movement like so and even increased my DB incline press by 10 lb and did 5 good reps. 

Let me know what your workout was today? How ya feeling afterwards and any new PR’s.

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 32|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope 

Workout:

  • Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets)
  • Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets)
  • DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets)
  • Cable rope overhead triceps extension: 3 x 16-20 , 30 lb (1 minute side to side shuffle between sets)
  • Cable lying triceps extension: 3 x 16-20, 30 lb (1 minute kettlebell swings – 8kg between sets)
  • Triceps pushdown (rope attachment) : 3 x 16-20. 40 lb (1 minute goblet squat -30 lb between sets)
  • Cross-body crunches: 3 x 16-20 ( 1 minute running in place between sets)
  • Standing cable woodchop: 3 x 16- 20, 20 lb (1 minute lunge jumps between sets)

Today my knee didn’t hurt much except for the goblet squats, but still got things done in a timely manner and worked up a good sweat. The more reps, I lowered my weight, but it brought on muscle soreness in a different way, really focused on pushing my cardio and also getting through this rep range. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo

Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute bench step up

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set)
  • DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set)
  • Standing DB upright row: 3 x 6-8. 40 lb ( 1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 135 lb ( 1 minute box jumps between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb ( 1 minute med ball slams- 10 lb between each set)
  • Leg press: 3 x 6-8. 180 lb (1 minute mountain climbers between each set)
  • standing calf raises: 3 x 7-8 ( 1 minute lateral bounds between each set)
  • seated calf raises: 3 z 7-8 180 lb ( 1 minute running in place between each set) 

I struggled on the 2nd and 3rd set of the barbell shoulder press for 65 lb , sometimes only hitting 4 reps .. but the first and last set I hit 6 reps. Both the barbell and DB shoulder press were seated and I struggle with the seated ones vs the standing presses. I have noticed compared to where I was at 45 lb, I am able to lift more weight during this exercise, so this makes me happy. I always happily enjoy the sprints and my barbell squat is getting better overtime , although 135 at 6 reps I was still feeling it. My deadlift form is better than where it was and I able to pick up the barbell much better now when using the proper muscles. Overall today’s workout was very good for a leg day! 

 

P.S I don’t like mountain climbers, but they didn’t hurt as much today as they normally do and didn’t fatigue me as much either. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
  • Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
  • Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
  • Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
  • Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
  • Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)

Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up: 

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Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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Phase Two: Week Four. Day 23| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step ups with knee raise

Workout:

  • Barbell shoulder press: 4 x 9-11. 55 lb (1 minute bench step ups between sets)
  • DB shoulder press: 3 x 9-11. 60 lb ( 1 minute kettlebell swing- 8kg between each set)
  • Standing DB upright Row: 3 x 9-11. 40 lb (1 minute sprints between each set)
  • Barbell squat: 4 x 9-11. 115 lb (1 minute box jumps between each set)
  • Barbell deadlift: 3 x 9-11. 145 lb ( 1 minute med ball slams- 10 lb between each set)
  • leg press: 3 x 9-11. 180 lb (1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 9-11. ( 1 minute lateral bounds between each set)

Compared to day two of the first week, my exercises have increased in weight. Check out my Instagram comparing today’s results with week one: https://www.instagram.com/p/BXiinhsF1Va/?hl=en&taken-by=shaylon_fitnesswonderwoman

 

Fitness WonderWoman,

Shay-lon xo

 

Phase Two: Week Four, Day 22|Six weeks to shreds

Warm Up:

 
  • 2-3 minute bench step up w/ knee raise

Workout: 

  • Barbell bench press (medium grip): 4 x 9-11. 75 lb (1 minute bench step ups between each set)
  • Incline DB press: 3 x 9-11. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline DB bench press: 3 x 9-11. 75 lb (1 minute running in place between each set)
  • Dips: 4 x 9-11. ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 9-11. 70 lb ( 1 minute smith power clean – 75 lb between each set)
  • smith machine hip raise: 3 x 9-11. 115 lb ( 1 minute bench step ups between each set)
  • hanging leg raise: 3 x 9-11 (1 minute quick step ups between each set)

Now if any of you remember, the very first day of week ONE, I did some of these exact same exercises besides 2 of them for the same amount of reps and sets. This week the goal was to increase by 5-10 lb in all of the above exercises (besides the cardio acceleration part) and I did a post on my Instagram showing you the differences between Week one of day one and today .. https://www.instagram.com/p/BXf_wEWl1ix/?hl=en&taken-by=shaylon_fitnesswonderwoman let me know what you think. 

 

FitnessWonderWoman, 

Shay-lon xo

Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

 
  • 2-3 minute jump rope

Workout:

  • Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
  • DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
  • Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
  • Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
  • Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
  • Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
  • Crunches: 3 x 21-30 (1 minute running in place between each set)
  • Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)

As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either  – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs. 

 

Fitness WonderWoman,

Shay-lon xo