Saturday Sept. 23rd workout

Leg Day

 

Workout:

Superset:

 
  • Barbell back squat: 5 x 15 – 45 lb, 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5- 135 lb
  • Linear leg press: 5 x 15 – no weight, 4 x 10- 50 lb, 3 x 8- 70 lb, 1 x 5-90 lb
 
  • Romanian barbell deadlift: 4 x 10- 135 lb, 3 x 8-200 lb, 1 x 5- 245 lb

Superset:

  • Smith machine pistol squats: 4 x 10 each leg, 25 lb
  • Vertical leg press: 4 x 10, 205 lb, 255 lb, 275 lb

Superset:

  • Goblet squat: 4 x 10, 35 lb
  • goodmorning: 4 x 10, 40 lb
  • kettlebell curtsy lunge: 4 x 10 each leg, 8 kg

HIIT Training (5 rounds)

  1. Mountain climbers (15 seconds)
  2. plank leg raises (15 seconds)
  3. plank arm raises (15 seconds)

So basically Saturday’s workout was focused on all leg work, and I was at the gym for at least 2 hours, I hope to increase it by 5 pounds this week in each exercise if possible. I want to really develop my legs more and make them much stronger. 

 

Did any of you do a workout during the weekend, let me know what it consisted of?

 

Fitness WonderWoman,

Shay-lon xo

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Smith Machine Back Squat (My YouTube Video)

https://www.youtube.com/watch?v=hYh9rbwye8I

I did 3 x 8-10 

Warm up.

105 lb

125 lb

Please feel free to subscribe to my YouTube channel for more videos 😀 thank you!

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo