Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 
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Week Five|Day Three – Nothing but CARDIO!

Today, I decided to share a cardio workout I created for myself. I don’t typically show my full blown cardio workouts, but I had someone assume that I don’t usually do more than 5 minutes worth of cardio on my lifting days, and while that is true to a certain extent, it doesn’t mean I don’t do cardio for longer than that. I kind of keep my cardio workouts a secret (besides the ones you see on this blog or social media) because I feel like they are different enough where I don’t want to give out all my secrets just yet – not to mention, there is a BIGGER purpose to everything I post and don’t post when it comes to fitness/health, so I don’t want to give everything away. This particular cardio routine is very basic & seemingly easy compared to other cardio days. I finished it, so that is what matters & my legs are sore. 

 

Workout:

 
  • Jump rope: 30/30/30 seconds
  • Jumping jacks: 30/30/30 seconds

I did jump rope for 30 then jumping jacks for 30 back and forth without stopping for 3 sets. 

 
  • Jump rope: 45/45/45 seconds
  • Jumping jacks: 45/45/45 seconds 

Again, I did jump rope for 45 seconds then jumping jacks for 3 sets without a break

 
  • High knees: 30/30/30 seconds
  • mountain climbers: 30/30/30 seconds
 
  • high knees: 45/45/45 seconds
  • mountain climbers: 45/45/45 seconds 

no breaks between the high knees and mountain climbers for 3 sets

 

Sprints (10 times)

  1. 30 seconds
  2. 45 seconds 

I did 30 second sprints the 45 second sprints with NO break between, after the 45 seconds I would take a 1 minute break and start again for a total of 10 times I did this! The sprinters for 40 yard dash 🙂 

 
  • Jump rope: 1 minute
  • Jumping jacks: 1 minute
 
  • High knees: 1 minute
  • mountain climbers: 1 minute
 
  • Stationary upright bike: 3 minutes, level 20 resistance 

Fitness WonderWoman,

Shay-lon 

I Pulled Through Monday (Week Three|Day One)

I didn’t skip chest day!

Workout:

 
  • Incline barbell bench press: 3 x 12, 70 lb
  • DB bench press: 3 x 12, 60 lb
  • Wide grip pull up: 3 x to failure

Superset:

  • Bentover barbell row: 3 x 12, 70 lb
  • Bentover DB row: 3 x 10, 40 lb

Superset:

  • Seated DB shoulder press: 3 x 12, 50 lb
  • Seated Arnold DB press: 3 x 8, 20 lb
 

DB side lateral raise: 3 x 12, 30 lb and 40 lb

 

Superset:

  • Sit ups: 3 x 30
  • Crunches: 3 x 30

Fitness WonderWoman,

Shay-lon 

 

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 

Workout:

Superset:

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

Superset:

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

Superset:

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

Superset:

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

Superset:

  • 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

Shay-lon

https://giphy.com/embed/3o7btMPzJrsdyWVHeo

via GIPHY

 

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

 

Workout:

 
  • 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

Shay-lon 

Nov.7th Workout: 8 week program| Week one|Day two

Quads, Triceps, Biceps, Abs and Calves

Workout:

Superset:

  • Barbell back squat: 3 x 8, 135 lb
  • DB lunge: 3 x 8, 40 lb

Superset:

  • Barbell curl: 3 x 8, 50 lb
  • Lying triceps extension: 3 x 8, 30 lb

Superset:

  • Standing calf raise: 3 x 8, 115 lb
  • Barbell romanian deadlift: 3 x 8, 185 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  1. bodyweight squats: 20 seconds
  2. kettlebell swings: 20 seconds, 10 kg
  3. bodyweight squat: 30 seconds
  4. kettlebell swings: 30 seconds, 10 kg
  5. bodyweight squat: 45 seconds
  6. kettlebell swings: 45 seconds, 10 kg
  7. bodyweight squat: 1 minute
  8. kettlebell swings: 1 minute, 10 kg

Today’s toughest part of the workout was the added cardio (not part of the program), I was fatigued after that, thankfully those BCAAs really did help quite a bit, but still, it was hard! give it a go! 

 

Fitness WonderWoman,

Shay-lon 

 

8 Week Program

So today starts a new program I will be giving a go for 8 weeks, I found it on Muscle & Strength website. Now typically I don’t use these programs because for one, they aren’t 100 percent and secondly I like creating my own workouts. However, when I do choose to do one, I like it because it allows me to stay in maintenance with my physique usually, it might add some workouts, or variations that are new to me, it allows me to focus on other aspects of my life so I am not stressing out over having to create my workouts, & they come handy for when I want to prep for something but need time to make plans and come up with goals, etc. This particular program is seemingly basic for intermediate athletes/lifters to build some muscle. After this program is finished, I will then go back to creating my own workouts for another month or so, then I have plans in hopefully training in a strict powerlifting style so I can do a competition in the late spring or summer – so I will continue to share the workouts with all of you throughout this program and will share the link to the program I am doing as well, so if anyone else becomes interested, then you can do your own research. 

Workout:

Superset:

  • Incline barbell bench press: 3 x 8, 70 lb ( I did a warm up of 2 sets of 12 reps)
  • DB bench press: 3 x 8, 60 lb and 70 lb

Superset:

  • Wide grip pull ups: 3 x failure ( I did a warm up of 1 set of 12 reps)
  • Bentover barbell row: 3 x 8, 70 lb

Superset: 

  • Seated DB press: 3 x 8, 50 lb (I did a warm up of 1 set of 12 reps)
  • DB side lateral raise: 3 x 8, 40 lb
 
  • Sit ups: 3 x 20

HIIT: (5 rounds) This was NOT part of the program

  1. High knees: 20 seconds
  2. Jumping jacks: 20 seconds

Fitness WonderWoman

Shay-lon xo