Rewind to Wednesday

  • Barbell bench press: 

 

  • 75% of 90% of 1-RM: 3 x 5, 85 lb
  • 85% of 90% of 1-RM: 3 x 3, 100 lb
  • 95% of 90% of 1-RM: 3 x 1, 110 lb
  • 95% of true 1-RM: singles, 3 x 1, 125 lb

 

  • DB chest press ( on the floor): 5 x 15, 40 lb
  • Incline DB press reverse grip: 5 x 15, 40 lb
  • Hammer grip incline DB press: 5 x 15, 40 lb

Ab workout:

  • Cable crunch: 4 x 20, 100 lb
  • Vertical leg raises: 4 x 20

Cardio workout:

  • Stair climber: 20 minutes, level 7
 
 
 
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Week Two|Day Five|Cardio & Conditioning|Powerlifting

Don’t avoid cardio day, we need it. 

 

Circuit one: (4 rounds)

 
  • Manmaker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • barbell overhead squat: 5 reps, 45 lb

Circuit Two: (3 rounds)

  • Burpees: 10 reps
  • One handed kettlebell swings: 10 reps, 10kg
  • Decline sit ups: 10 reps

Circuit Three: (5 rounds)

  • power clean: 5 reps, 95 lb, 100 lb
  • Push press: 5 reps, 65 lb
  • Kettlebell snatches: 5 reps, 8kg
  • EZ bar lunges: 5 reps, 40 lb
 
  • Stationary upright bike: 20 minutes total, interval training
  • rpm 60-70, level 7, 1 minute
  • rpm: 80-90+, level 2, 2 minutes
 
 
 

Week Two|Day One|Powerlifting|Cycle One

Road To Powerlifting .. 

  • Standing Barbell Shoulder Press: 3 x 3

 

  • 70% 1-RM: 53.5 lb ( I did 55 lb)
  • 80% 1-RM: 61.2 lb ( I did 65 lb)
  • 90% 1-RM: 68.8 lb ( I did 70 lb) for a 8 rep max

 

  • Dips: 5 x 15
  • DB upright row: 5 x 15, 30 lb
  • Front to side raises: 5 x 15, 10 lb

Ab workout:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Upright stationary bike: 20 minutes, level 13 resistance 

The military press session went over well today, I was aiming for 8 reps for that 90 percent 1RM – and did it! so I was very happy about that. Compared to last week, I decided to do 3 assistance exercises instead of four. I meant to use the stair stepper for cardio today but it was being used at the time so resorted to the stationary bike and got a good cardio session in. Overall, I am very proud of my performance today. I have a video of my military press on IG, if you are interested in seeing it: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Fitness WonderWoman,

Shay-lon

 

Military Press|Cycle One|Day One|Week One|Powerlifting Journey

Road to powerlifting 

 

I started the day off with the military press. I used 90 percent of my 1RM to decide the rest of the percentages with the 3 sets. The last set was for max reps at that weight. I included some accessory work and abs, then ended the workout with some cardio. 

 
 
  • Military press: 3 x 5
  1. 65%1RM: 50 lb
  2. 75% 1RM: 60 lb
  3. 85% 1RM: 65 lb, did 8 max reps
  • Dips: 5 x 15
  • Cable upright row: 5 x 15, 40 lb
  • Seated DB reverse flye: 5 x 15, 20 lb
  • Front to side raises: 5 x 15, 10 lb

Abs:

Superset:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Stair stepper: 20 minutes, level 7
 

Week 8|Day Two|Workout

Workout:

Superset:

 
  • Barbell back squat: 3 x 8, 145 lb
  • Goodmorning: 3 x 8-10, 40 lb

Superset:

  • Barbell Romanian deadlift: 3 x 8, 195 lb
  • Stand calf raise: 3 x 8, 125 lb

Tri-set

  • DB lunge: 3 x 8, 60 lb
  • Barbell curl: 3 x 8, 60 lb
  • overhead triceps extension: 3 x 8, 30 lb
 
  • Seated Russian twist: 3 x 20, 45 lb

Cardio: 5X

  1. Body bar squats: 20/30/45 seconds, 3 lb
  2. one handed kettlebell swings: 20/30/45 seconds, 10 kg

Week Seven|Thursday|Workout

Workout:

Superset:

  • Barbell bench press: 3 x 12, 75 lb
  • DB shrugs: 3 x 15-20, 70 lb

Superset:

  • Incline DB bench press: 3 x 12, 10, 8. 70 lb
  • DB front raises: 3 x 15-20, 10 lb

Superset:

  • Close grip pull up: 3 x to failure
  • resistance band bentover row: 3 x 15-20, blue

Superset:

  • Cable low row: 3 x 12, 130 lb
  • Barbell upright row: 3 x 12, 45 lb

Superset:

  • Military press: 3 x 12, 45 lb
  • resistance band reverse flyes: 3 x 15-20, blue
 
  • Floor crunches: 3 x 20

Cardio:

  • Stair stepper: 10 min, level 7
 

Week Seven|Wednesday|Workout

Workout:

Superset:

  • Lat pulldown (wide grip): 4 x 15-20, 50 lb
  • Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb

Superset:

  • Goblet Squats: 4 x 15-20, 20 lb
  • Plie Squats: 4 x 15-20, 20 lb

Superset:

  • Push ups (standard): 3 x 10-15
  • Plank: 3 x 30 seconds

Superset:

  • Body bar overhead squat: 4 x 15-20, 9 lb
  • Curtsy lunges: 4 x 15-20

Superset:

  • pistol squat: 3 x 10 each leg
  • Single leg deadlifts: 4 x 15-20 each leg, 8 kg