My First Fitness Photoshoot

Well, Friday was my birthday and Saturday I had my first fitness photoshoot. It was fun and a great experience that scared the hell out of me but I did it and I will continue to do it now going forward. I made a short post about my experiences and learning to pose, etc find out here what I had to say about the photoshoot.

 

 

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Muscle & Strength Submission Update

It Will Be Happening

I wanted to update everyone the results of my submission, I got an email from Muscle & Strength about publishing my workout/article & the answer is YES! they will be publishing it at some point in May of this year! I am so excited & when it gets published, I will share this link/information with all of you as well

Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate

Training Squats & Deadlifts Week 5

Squats & Deadlifts

Warm up:

  • Band squats: 4 x 25, green band
  • DB Romanian Deadlifts: 4 x 25, 30 lbs
  • Band Abduction:4 x 25, green band

Workout:

  • Sumo Deadlift: 5 x 5 x 75%, 215 lbs
  • Barbell back squat: 5 x 5 x 75%, 170 lbs
  • Box squats: 5 x 5, 200 lbs

Superset:

  • EZ bar goodmorning: 5 x 5, 60 lbs
  • Glute bridges (weighted): 5 x 5, 50 lbs

Bench Week 5

Day One Of Week 5

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • EZ bar bentover rows: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs

Workout:

  • Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

  • DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
  • Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

  • Smith machine one handed row: 5 x 10, 50 lbs
  • Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

  • Assisted dips: 5 x 10, 90 lbs
  • Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs
Cardio:
  • Stair stepper: 8 minutes, level 8

Week Four No Deadlifts Day Two

Thursday

Warm up:

  • Kneeling hip stretch: 4 x 15 seconds each side
  • Hip circles: 4 x 25
  • hip abduction: 4 x 25, 45 lbs
Workout:
Superset:
  • Kettlebell goblet squat: 5 x 8-10, 10 kg
  • Kettlebell plie squat: 5 x 8-10, 16 kg
Superset:
  • Linear leg press: 5 x 8-10, 298 lbs
  • DB jump lunges: 5 x 8-10, 1 x 20 lbs, 4 x 30 lbs
Superset:

  • Seated leg extension: 5 x 8-10, 60 lbs
  • Seated single leg curl: 5 x 8-10, 30 lbs each leg

Week Four Bench Day Two

Wednesday

Warm up:

  • One arm bentover DB row: 4 x 25, 15 lbs
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown (narrow grip): 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Superset:

  • Pec dec machine: 5 x 8-10, 50 lbs
  • Standing EZ bar military press: 5 x 8-10, 50 lbs

Tri-set

  • One arm DB rows: 5 x 8-10, 35 lbs
  • Bench dip: 5 x 8-10
  • Assisted pull ups (wide grip): 5 x 8-10, 120 lbs