Week Four|Day One

Monday, November 27th 



  • Incline barbell bench press: 3 x 8, 75 lb
  • DB bench press: 3 x 8, 80 lb
  • Wide grip pull up: 3 x failure
  • bentover barbell row: 3 x 8, 75 lb
  • Seated DB shoulder press: 3 x 8, 60 lb
  • DB side lateral raise: 3 x 8, 40 lb
  • Sit ups: 3 x 20


  1. Sprints: 30 seconds
  2. Sprints: 45 seconds
  3. sprints: 1 minute 

I did them 2 times each


Wednesday CrossFit Circuit Training

Circuit One: (4 rounds)

  1. Manmaker: 5 reps, 40 lb
  2. DB Thruster: 5 reps, 40 lb
  3. Overhead squat: 5 reps, 45 lb

Circuit Two: (3 Rounds)

  1. Weighted burpee: 15 reps, 40 lb
  2. Kettlebell swings: 15 reps, 10 kg
  3. Decline sit ups: 15 reps

Circuit Three: (5 Rounds)

  1. Hang clean: 5 reps, 75 lb
  2. Push press: 5 reps, 65 lb
  3. Kettlebell snatches: 5 reps, 10 kg
  4. Kettlebell pistol squats: 5 reps, 10 kg

Nov.14th Workout: 8 Week Program|Week Two|Day Two

Another day, another workout. I upped each one by 2 reps compared to last weeks. You will notice 2-3 new exercises I added because I wanted to add some supersets, and you will notice that I did not do any cardio today due to time but tomorrow, cardio will be implemented. 


Legs, biceps, abs, triceps 



  • Barbell back squat: 3 x 10, 135 lb 
  • EZ-bar goodmornings: 3 x 10, 20 lb 


  • Barbell Romanian deadlift: 3 x 10, 185 lb
  • DB lunge: 3 x 10, 40 lb


  • Barbell standing calf raise: 3 x 10, 115 lb
  • Smith machine vertical leg press: 3 x 10, 255 lb


  • Barbell curl: 3 x 10, 50 lb
  • Lying triceps extension: 3 x 10, 30 lb


  • Barbell shrugs: 3 x 6, 185 lb
  • hanging leg raises: 3 x 20

Overall today’s back squat felt heavier having to do 10 reps instead of 8 and even my deadlifts were feeling quite heavier compared to last week, hopefully that changes but thankfully I still proved to do 10 reps so that is always a positive. The hanging leg raises are coming easier and less painful, lol. The smith machine vertical leg press I love doing just because it really works those quads and I can do heavier than 255 but I don’t need to go real heavy in order to get what I need from it – highly recommend this exercise if you someone who wants to target the quads.


Fitness WonderWoman





Nov. 13th Workout|8 Week Program|Week Two|Day One

Chest, back, abs, shoulders


Today’s workout consisted of 3 new exercises along with some cardio at the end. I happened to keep everything the same weight as last week, but instead upped the reps by 2. My hope is to continue using this same weight but add 2 more reps next week as well, then eventually up the weight. All this week, you will see how I will increase the rep range by 2 and might add two or 3 new exercises to add some variety to the program. 




  • Incline barbell bench press: 3 x 10, 70 lb
  • DB bench press: 3 x 10, 60 lb and 70 lb
  • Wide grip pull: 3 x failure


  • Bentover barbell row: 3 x 10, 70 lb
  • Bentover reverse grip barbell row: 3 x 8, 70 lb


  • Seated DB shoulder press: 3 x 10, 50 lb
  • Standing DB shoulder press: 3 x 8, 50 lb
  • DB side lateral raise: 3 x 10, 40 lb


  • Sit ups: 3 x 25
  • Crunches: 3 x 25

Cardio Workout

  1. Jump rope: 30/45/30/45
  2. DB step up: 30/45/30/45

Fitness WonderWoman 


Nov.11th Workout|8 Week Program| Week One|Day 5

Saturday was a toughy but in a good way, because I made some good progress! 


legs, biceps, triceps



  • Barbell front squat: 3 x 8, 100 lb 
  • Leg press: 3 x 8, 270 lb
  • Seated calf raise: 3 x 8, 100 lb
  • Seated DB curl: 3 x 8, 50 lb
  • Weighted Dip: 3 x 8, 15 lb
  • Leg curl: 3 x 8, 60 lb
  • Leg raises: 3 x 8 each leg

Cardio workout:

  1. Bodyweight squat: 30/45/30/45
  2. Kettlebell swings: 30/45/30/45, 10 kg

Now, for a while I was only able to do 3-5 reps with 100 lb front squat and Saturday I did 3 sets of 8 (it was super hard but I did it), also, it was my first time doing weighed dips and it wasn’t so bad but definitely more challenging  – I am hoping I will be able to give weighted pull ups a go. 


Fitness WonderWoman


Barbell Incline Bench Press



Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 


How do I do this exercise?

  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 


Fitness WonderWoman, 


Stiff-legged Deadlifts (Exercise How To)

For my deadlifters out there, this will be another one of those exercises you might enjoy, although I have met some that don’t enjoy this variation, but I, for one like it. If you are looking for way to strengthen those hammies, this is an exercise for you! don’t give up on yourself if you can’t lift heaver weight, no need for it, you could go reckless and rep it out with lower weights and still feel the aftermath of a good leg day workout. 


How to perform it:

  1. Grasp the barbell using an overhead grip
  2. Stand with torso straight and legs spaced shoulder width apart, knees slightly bent (starting position)  you may also use a narrower stance
  3. keep the knees stationary while lowering the barbell over the top of your feet by bending at the waist & keeping your back straight (continue to move forward until you feel a stretch in your hamstrings while inhaling)
  4. Bring your torso up straight again by extending the hips until you are back at the starting position (exhale while doing so)
  5. repeat for the recommended amount of repetitions. 

What muscles are being worked:

  • Hamstrings
  • back muscles (lower back)
  • glutes

Caution: This exercise is not recommended to those that have back conditions or injuries. Be sure to speak to your medical doctor before performing this exercise. 


Fitness WonderWoman,

Shay-lon xo