Week Three: Day one

Week Three: Day One

Warm up:

  • Band pull apart: 4 x 25, red
  • Band front raises: 4 x 25, red
  • Band reverse fly: 4 x 25, red

Workout:

  • Barbell bench press: 5 x 5 x 70%, 85 lbs
  • Barbell bench press (wide grip) 5 x 5, 75 lbs

Superset:

  • Smith machine incline press: 5 x 5, 95 lbs
  • Smith machine seated shoulder press: 5 x 5 , 75 lbs

Superset:

  • DB lateral to front raise: 5 x 5, 20 lbs, 30 lbs
  • Low row: 5 x 5, 90 lbs, 100 lbs
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Long Leg Day

I would just like to mention that today’s leg day was written down a lot harder than what I got finished within 3 hours. I know it seems like a long day, but that includes the breaks, because this week is all heavy lifting, which means longer rest periods. I don’t ever plan on being at a gym for more than 1 hour, but since training for powerlifting, I have been inside a gym no less than 2 hours .. which probably is normal depending on your fitness level and your workouts. I know many days I have a cardio and lift that (so take that into consideration) most lifters don’t like doing their cardio on the same days as lifting. I am an odd ball and so far have been able to handle it. I will also mention that some days I have a gym partner (now); I guess that is what happens when you make new friends at the gym, they then decide it would be cool to lift with you and thank goodness she lifts just as much or heavier than me.. so it hasn’t been bad at all, considering I am usually a lone wolf when I workout and I liked it. Many times my workout sets or reps get cut because she wants to shorten the gym period but very rarely will I be doing that because we have different goals in mind and I need to focus on my overall goal  to put it lightly. Regardless, it has been nice to have a gym partner every once in a while to keep me motivated and help spot me. 

 
 
  • barbell back squat: 

 

  • 75% of 90% of my 1-RM: 3 x 5, 135 lb
  • 85% of 90% of my 1-RM: 3 x 3, 155 lb
  • 95% of my 90% of my 1-RM: 3 x 1, 170 lb
  • 95% of my true 1-RM (singles): 3 x 1, 190 lb

 

  • Jump squats: 2 x 25-30 seconds
  • leg press: 5 x 20, 208 lb
  • DB goblet squats: 3 x 15, 25 lb
  • Barbell front squats: 3 x 10, 6, 12, 95 lb, 55 lb

P.S I also implemented foam rolling and stretching along with my warm up in the beginning of my workout — yay 🙂

 

Smith machine vertical leg press

https://www.youtube.com/watch?v=tMa2lWfhWXg

I did 4 x 15, 205 lb and 225 lb 

 

 

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo

Phase Two: Week Four. Day 23| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step ups with knee raise

Workout:

  • Barbell shoulder press: 4 x 9-11. 55 lb (1 minute bench step ups between sets)
  • DB shoulder press: 3 x 9-11. 60 lb ( 1 minute kettlebell swing- 8kg between each set)
  • Standing DB upright Row: 3 x 9-11. 40 lb (1 minute sprints between each set)
  • Barbell squat: 4 x 9-11. 115 lb (1 minute box jumps between each set)
  • Barbell deadlift: 3 x 9-11. 145 lb ( 1 minute med ball slams- 10 lb between each set)
  • leg press: 3 x 9-11. 180 lb (1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 9-11. ( 1 minute lateral bounds between each set)

Compared to day two of the first week, my exercises have increased in weight. Check out my Instagram comparing today’s results with week one: https://www.instagram.com/p/BXiinhsF1Va/?hl=en&taken-by=shaylon_fitnesswonderwoman

 

Fitness WonderWoman,

Shay-lon xo