Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

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7/19/18 Workout

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell swings: 4 x 25, 10 kg
  • Box step ups: 4 x 25

Workout:

  • Conventional deadlift: 8 x 6-8, 4 x 200 lbs (65%) 4 x 215 lbs (70%)
  • Barbell back squat: 6 x 2-3, 2 x 180 lbs (80%), 2 x 190 lbs (85%) and 2 x 200 lbs (90%)
  • Barbell front squats: 5 x 5-6, 100 lbs

Bench Speed Day

Warm up:

 
  • DB chest press: 4 x 25, 30 lbs
  • Cable Triceps pushdown: 4 x 25, 30 lbs
  • Cable face pulls: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 8 x 5-6, 75 lbs
  • Barbell bench press (wide grip): 5 x 8-10, 80 lbs
  • Barbell bench press (close grip): 5 x 8-10, 75 lbs

Superset:

  • Cable triceps reverse grip pushdown: 5 x 8-10, 60 lbs
  • DB bentover row: 5 x 8-10, 50 lbs

Superset:

  • Bench dips: 5 x 8-10
  • DB reverse flyes: 5 x 8-10, 30 lbs

Tri-sets:

  • DB incline chest press: 5 x 8-10, 50 lbs
  • DB floor press: 5 x 8-10, 40 lbs
  • DB seated overhead extensions: 5 x 8-10, 15 lbs
 

1RM squat test

Warm up:

 
  • DB romanian deadlift: 4 x 25, 20 lbs
  • resistance band butt lifts: 4 x 25, red band
  • hip abduction 4 x 25, 40 lbs

Workout:

  • Barbell back squat: 225 lbs = 1RM PR

Superset:

  • Linear leg press: 6 x 12-15, 298 lbs
  • Kettlebell goblet squats: 6 x 12-15, 10 kg

Superset:

  • Medicine ball slams: 6 x 12-15, 15 lbs, 10 lbs
  • Kettlebell swings: 6 x 12-15, 10 kg

Superset:

  • Leg extension machine: 6 x 12-15, 50 lbs
  • DB calf raises: 6 x 12-15, 50 lbs

Watch the video of me performing the 225 lb squat today: Shaylon_fitnessWonderWoman

Bench day (heavy)

Warm Up:

  • Rear delt machine: 4 x 25, 10 lbs
  • bicep machine: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25. 5 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs
  • wide grip barbell bench press: 5 x 8-10, 70 lbs
  • close grip barbell bench press: 5 x 8-10, 70 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • Seated lateral raise: 5 x 8-10, 20 lbs
 
 

No Wednesday Workout — But Thursday Gains

Heavy load leg day

Today was good workout, it was a heavy day workout with all leg work. It was tough but I did very well, no videos or pictures, but a great overall workout. I prepared the plan with what I think would be helpful to me and get me started with lifting heavier weights. Keep in mind next week, I will be doing conventional deadlifts with squats and this week was sumo deadlifts. 


Warm Up:

  • Leg curls: 4 x 25, 20 lbs
  • resisted butt lifts: 4 x 25, 20 lbs
  • kettlebell bench stiff – legged goodmornings: 4 x 25, 12 lbs

Workout:

Sumo deadlift: 

  • 5 x 2-4 (80%-90% of 1RM) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
  • 2 x 1 (95%+) 1 x 210 lbs, 1 x 225 lbs

Barbell back squat (low bar, wide stance):

  •  5 x 2-4 (80%-90% of 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
  • 2 x 1 (95%+) 1 x 190 lbs, 1 x 200 lbs, 1 x 205 lbs

Tri-sets:

  • Wide stance barbell stiff legged deadlift: 5 x 10-15, 95 lbs
  • resistance band fire hydrants: 5 x 10-15, red band
  • weighted walking lunges: 5 x 10-15, 50 lbs

Shay-lon

 

P.S 

I will not be available on the blog this weekend, I will be out of town all weekend. I apologize for any inconvenience it may cause but will be back Monday! 

 
 

Week 9 Day 3— Wednesday

  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1RM: 90 lb
  • 80% of 90% of 1RM: 100 lb
  • 90% of 90% of 1RM: 115 lb, 3 max reps

 

  • DB floor chest press: 5 x 15, 40 lb
  • Cable crossover: 5 x 15, 40 lb
  • Lat pulldown (wide grip): 5 x 15, 50 lb
  • Lat pulldown (narrow grip): 5 x 15, 50 lb
 
  • Stationary bike: 20 minutes, 2 minute level 8, 2 minute level 15