Yesterday’s deads

I did not make it to the gym today due to having other priorities and then having to work. This was yesterday’s workout.

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 185 lb
  • 80% of 90% of 1-RM: 215 lb
  • 90% of 90% of 1-RM: 240 lb, I did 3 max reps. previous to this, I was doing 5 max reps at 235 lb, so I wasn’t too happy I only got three up with 240 lb, but wasn’t entirely upset either. I probably could have gotten one last rep in. 

 

My 1-RM went up 10 lb, so this means I should be able to lift 295 lb for maxing, WHICH IS TRUE, because I had a video last week, I believe or the week before showing my 295 lb 1Rep max — so this means I am on the right path. Tomorrow I might aim for 295 lb again just to see if I can still lift it and if got any easier. 

 
  • Romanian deadlift from deficit: 5 x 8-12, 135 lb
  • Rack pulls: 5 x 8-12, 135 lb, 155 lb
  • Kettlebell one legged deadlift: 5 x 12, 12 kg
  • Resistance hip bridge: 5 x 12, red band

AB workout:

Superset:

  • DB hanging knee raises: 4 x 12, 10 lb
  • Vertical leg raises: 4 x 12

Cardio workout:

  • Stair stepper: 20 minutes, level 7

Tomorrow I will try to post a blog post, but it is the last day before I leave, so I might be busier and so if I don’t post tomorrow for whatever reason, I should be back on Monday 😀 

 
 

 

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Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout? 

 
 

Week Seven|Day One

Back to Day one

Workout:

 
  • Incline barbell bench press: 3 x 12, 75 lb
  • DB bench press: 3 x 12, 70 lb
  • Wide grip pull up (assisted): 3 x to failure, 120 lb
  • Bentover barbell row: 3 x 12, 75 lb
  • Seated DB shoulder press: 3 x 12, 40 lb
  • DB side lateral raise: 3 x 12, 30 lb
  • Sit ups: 3 x 20

Cardio:

Stairmaster: 20 minutes, level 7

Catching Up On Week Six Workouts..

I have to catch everyone up on the rest of week six. So I will post Thursday & Saturdays workout in this ONE post. 

 

Week Six|Day Four:

Superset:

 
  • Barbell bench press: 3 x 10, 75 lb
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Incline DB bench press: 3 x 10, 8, 7, 70 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Close grip pull up: 3 x to failure
  • Resistance band rows: 3 x 10-12, red band

Superset:

  • Cable low row: 3 x 10, 130 lb
  • barbell upright row: 3 x 10, 60 lb

Superset:

  • Military press: 3 x 10, 55 lb
  • Resistance band reverse flye: 3 x 10-12, red band
 
  • Floor crunches: 3 x 20
 

Week Six|Day Five – leg day

Superset:

  • Barbell front squat: 3 x 10, 100 lb
  • Stiff leg deadlift: 3 x 10-12, 50 lb

Superset:

  • Linear leg press: 3 x 10, 388 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Seated calf raise: 3 x 10, 100 lb
  • Smith machine narrow stance squats: 3 x 10-12, 80 lb

Superset:

  • Seated DB curl: 3 x 10, 50 lb
  • Weighted Dips: 3 x 10, 15 lb

Superset:

  • Leg extension machine: 3 x 10, 60 lb
  • leg curl machine: 3 x 10, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmornings: 3 x 10-12, 30 lb
  • Body bar overhead squat: 3 x 10-12, 18 lb
 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Week Five|Day Two Dec. 5th Workout

Not going to lie, I was nervous about today’s workout being a leg day because after missing two days at the gym, I knew I had lost some upper body strength and I was really hoping I didn’t lose any lower body/core strength, thankful, everything went as planned! 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 8, 140 lb
  • Standing calf raise: 3 x 8, 120 lb

Superset:

  • Barbell romanian deadlift: 3 x 8, 190 lb (2 sets without the belt & 1 set with the belt)
  • DB lunge: 3  x 8, 50 lb

Superset:

  • Barbell curl: 3 x 8, 55 lb
  • Lying triceps extension: 3 x 8, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  • Body bar squat: 20 seconds/30 seconds/45 seconds, 3 lb
  • Kettlebell swings: 20 seconds/30 seconds/45 seconds, 10 kg

Overall the only hard part of the workout was the bicep curls at 55 this week. Last week it was easier. My deadlifts I did without a belt to see if I could pull this weight with no belt and actually did a good job but utilized the belt by the 3 set because of how fatigued I was and didn’t want to mess up the lower back. 

 

Fitness WonderWoman,

Shay-lon 

Happy Belated Halloween! (Oct.31st Workout)

My Leg Day was scarier than most haunted houses! 

legs & triceps

halloween

Workout:

Tri-set:

 
  • Front Squat: 4 x 10, 80 lb
  • DB Romanian deadlift: 3 x 10, 60 lb
  • Box jumps: 4 x 1 minute

Tri-set:

  • Barbell overhead squat: 4 x 10, 45 lb
  • DB clean: 3 x 10, 40 lb
  • EZ-bar lunges: 3 x 10, 40 lb

Tri-set:

  • Stiff-leg barbell deadlift: 4 x 10, 95 lb
  • Kettlebell snatch: 3 x 10, 8 kg
  • bench dips: 3 x 10

Tri-set:

  • Smith machine narrow stance squat: 4 x 10, 95 lb
  • Bulgarian Squats: 3 x 10 each leg, 30 lb
  • Triceps pushdown: 3 x 10, 70 lb & 80 lb

Cardio: (3 times)

  1. DB step ups: 1 minute, 30 lb
  2. walking lunges: 10-15 reps

HIIT: (3 rounds)

  1. Crunches: 15 seconds
  2. flutter kicks: 15 seconds
  3. scissors: 15 seconds
  4. knee to elbow crunches: 15 seconds

I hope all of you had a wonderful Halloween! 

 

I won’t be posting a workout for today because I did not make it to the gym due ot not feeling very well this morning but hopefully tomorrow I will be in better health! thank you!

 

Fitness WonderWoman,

Shay-lon