Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5
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A Friday Wednesday Workout

I remember mentioning that I had skipped Wednesday’s bench workout because I was way to tired and needed to get sleep because I would be working both jobs, so I would make it up on Friday. In which I did 🙂

Warm up:

  • Rear delt machine: 4 x 25, 30 lbs & then back down to 20 lbs
  • Resistance band triceps kickback: 4 x 25, red band
  • Resistance band rows: 4 x 25, red band

Workout:

  • Barbell bench press: 5 x 2-3 (80%) + 5 lbs, 100 lbs & 105 lbs
  • Barbell bench press: 5 x 2-3 (85%) + 5 lbs, 110 lbs, 115 lbs

Supersets:

  • Barbell shrugs: 5 x 5-6, 195 lbs
  • DB lateral raises: 5 x 5-6, 30 lbs then 40 lbs

Tri-sets:

  • Low row: 5 x 5-6, 80 lbs
  • DB shrugs: 5 x 5-6, 90 lbs
  • reverse curls: 5 x 5-6, 30 lbs

Tri-sets:

  • EZ bar skullcrushers: 5 x 5-6, 30 lbs
  • EZ bar chest press (narrow): 5 x 5-6, 30 lbs
  • DB bentover reverse fly: 5 x 5-6, 50 lbs

Cardio HiiT Seshh:

  • Jump rope: 2 minutes
  • Jumping jacks: 1 minute
  • Burpees: 2 minutes
  • Sprint: 1 minute
  • Spin bike: 14 minutes, gear 6

365 days of self discovery Day 14

Who is your biggest inspiration & why?

As a child, it used to be a great number of people, people that I had looked up to; activist, athletes, family members, etc but as I have grown older, I don’t have that ONE person anymore or the list of people. Now the people that inspire me are those that have been significant in any part of my life (whether it be a public figure, or an everyday person) in some way they have added something positive in my life.  Even if I don’t speak to the person any longer.  The list grows because people have come & go throughout my life but some of which have been lessons, experiences, memories & long term friendships or short term relationships – not everyone has inspired me (few people have) but those few people gave me something to take away and learn from or later use in life. 

Tell me, do any of you have someone that has inspired you? Someone that is important to you & why? Leave an answer in the comment section, and don’t forget to like, follow and share! 

PR’s are cool, but..

Personal records are cool and all, but don’t allow them to define your worth. Of course, for professional athletes in weightlifting & powerlifting, we use those PR’s to determine where we are at within our goals and wanting to increase weights, but sometimes we need to take a step back and re-evaluate the situation and look at the bigger picture; which happens to be our consistency and dedication. I love a good ego boost when hitting heavier weights, but sometimes it can be a huge hit to the ego when I don’t hit a new PR each week, its almost like we get rejected after putting in so much work. I’ve known people to rely on their PR’s and when they don’t hit one, they give up or get angry with the process. Not always is a PR a good thing, not when you are pushing your body beyond its means in order to gain it (unhealthy manner), not when you are sacrificing attitude and dedication to achieve it. I figure it like this, if you hit a PR — AWESOME! but if you don’t, and sometimes you won’t, then take it with a grain of salt, because we are human and we aren’t perfect 100 percent of the time. 

The point of working out, regardless if you are an athlete or not, is to stay healthy, to discipline yourself & to gain insight on your strengths and weaknesses (while working on the weaknesses to make into strengths) and of course to enjoy the process no matter how hard it gets, because in time, it will pay off. If you forget those steps & focus on hitting new PR’s each week, it will get old fast & it will weigh you down when it comes time you fail. I want PR’s to be a bonus to your workouts, a goal that is achievable & as a means of an ego boost to your confidence; all the while pinpointing your weaknesses before a competition so that you can use it to excel. Your gym worth is based on how you feel when you leave the gym, how you feel about yourself when you see small bouts of progress or obstacles that seemed rather hard but you hurdled; nothing compares to the process. It’s like watching yourself evolve. PR’s shouldn’t hold you down, or make you feel weak, they should give you a reason to keep pushing, prevent you from wanting to give up and make working out a fun journey. Even so, being an athlete, it’s hard not wanting to PR frequently in our sport and as a powerlifter, you learn that PR’s can come from various forms (not just lifting heavier) — and while that is the overall goal, you hope to see yourself transform into a stronger person in other ways as well. 

Thanks for reading, hope all of you enjoyed a fun tip to share with your peers, feel free to reblog, share, comment and like!

Today’s Workout

Warm up:

  • Reverse grip bentover rows: 4 x 25, 30 lbs
  • DB chest press: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25, 5 lbs each arm

Workout:

  • Barbell bench press: 8 x 6-8 ( 4 x 75 lbs) (4 x 80 lbs)
  • Barbell bench press: 6 x 2-3 (3 x 100 lbs) (3 x 110 lbs)
  • barbell push press: 5 x 8-10, 70 lb

Tri-sets:

  • EZ bar upright rows: 5 x 8-10, 50 lbs
  • DB alternating curls: 5 x 8-10, 50 lbs
  • One arm overhead triceps extension: 5 x 8-10, 15 lbs

Tri-sets:

  • Seated DB shoulder press: 5 x 8-10, 40 lbs
  • Cable overhead extension: 5 x 8-10, 30 lbs
  • DB alternating hammer curls: 5 x 8-10, 50 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored Athlete

Degree of Exercise Science

Shay-lon Moss

Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon

Gym Apparel

Most of us tend to flock towards whatever a high profile athlete or celebrity is wearing because we like it, and we assume if they wear it, it must be good. I, unlike many others tend to go against the grain a small bit and wear what the majority of people would probably not wear to the gym because it’s not exactly stylish. However, I feel comfortable wearing it and it allows for movement, it is appropriate attire and most of the time it is breathable material (although many times, I don’t do so well in that department). I personal believe that people should wear clothing that is all 3 three of those things: allows for movement, breathable material, and fits you comfortably. Not something many people give a care about, but something you should consider when shopping for a new gym outfit. 

 

The reason it’s more important to shop smart vs stylish is because you have to consider the type of sport you play, the kind of workouts you participate in, your body type, how often you sweat (if you sweat at all), and the environment in which you exercise in. Wearing the latest Nike leggings may add to the cute factor but the sacrifice may be that they don’t absorb sweat very well. If you are going to pay good money for your things, I want to make sure you know what to look for so that it caters to your style but also is appropriate for the activity. 

 

If you follow the 3 rules:

 
  1. allows movement
  2. breathable material
  3. comfortable clothing

You will find that it might aid to your workouts. 

 

Hey! Thanks for reading, if you enjoyed this content — like, comment, share and be sure to follow my blog & social media! 

 

Shay-lon