Phase Two: Week 6|Day 41|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope

Workout:

  • Wide grip lat pulldown: 3 x 21-30, 50 lb (1 minute jump rope)
  • Pulldown behind the neck: 3 x 21-30, 50 lb ( 1 minute side to side shuffle between each set)
  • Rope straight arm pull down: 3 x 21-30, 40 lb (1 minute skipping in place between sets)
  • DB shrugs: 4 x 21-30, 95 lb (1 minute smith machine clean- 75 lb between each set)
  • EZ bar cable curl: 3 x 21-30, 30 lb (1 minute DB lunge- 20 lb between each set)
  • Incline DB curl: 3 x 21-30, 30 lb (1 minute goblet squat -30 lb between each set)
  • Hammer curls: 3 x 21-30, 30 lb (1 minute kettlebell swing – 8kg between each set)
  • Seated DB palms down wrist curl: 3 x 21-30, 30 lb (1 minute squat jump between each set)

Review:

So this particular program I enjoyed because it allowed me to do cardio while also lifting without having to hop on a cardio machine. I also felt like the program was good about giving you options to choose from when it came to the cardio acceleration between sets – I will definitely be implementing the cardio acceleration in future workouts. I didn’t get totally shredded, if anyone of you have been keeping up with my Instagram, then you know I was already in good shape and so this helped to increase my endurance and pushed me to also drive myself without rest between sets. I didn’t follow the meal plan it had set for me, but I know that some people based on reviews said it helped them and they lost a good amount of weight doing the whole program- I might have lost 5 lb or so, but nothing huge but AGAIN I did not follow the meal plan it had set in stone. 

The only thing I did not particularly love about the program is some of the workouts were the same throughout the workout and while it didn’t bore me, it could bore others who like variations. I know my collaboration partner said she changed up the exercises to her liking after a while. The program can be found at – https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

 

For half of this month, I am going to do some recreational lifts that focus on increasing my strength and muscle mass, and then work on some HIIT cardio possibly as well then I will hop on a new program.. so be looking out for that 🙂

 

Thanks for everyone’s continued support! 

 

Fitness WonderWoman, 

Shay-lon xo

Advertisements

Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute bench step up

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set)
  • DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set)
  • Standing DB upright row: 3 x 6-8. 40 lb ( 1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 135 lb ( 1 minute box jumps between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb ( 1 minute med ball slams- 10 lb between each set)
  • Leg press: 3 x 6-8. 180 lb (1 minute mountain climbers between each set)
  • standing calf raises: 3 x 7-8 ( 1 minute lateral bounds between each set)
  • seated calf raises: 3 z 7-8 180 lb ( 1 minute running in place between each set) 

I struggled on the 2nd and 3rd set of the barbell shoulder press for 65 lb , sometimes only hitting 4 reps .. but the first and last set I hit 6 reps. Both the barbell and DB shoulder press were seated and I struggle with the seated ones vs the standing presses. I have noticed compared to where I was at 45 lb, I am able to lift more weight during this exercise, so this makes me happy. I always happily enjoy the sprints and my barbell squat is getting better overtime , although 135 at 6 reps I was still feeling it. My deadlift form is better than where it was and I able to pick up the barbell much better now when using the proper muscles. Overall today’s workout was very good for a leg day! 

 

P.S I don’t like mountain climbers, but they didn’t hurt as much today as they normally do and didn’t fatigue me as much either. 

 

Fitness WonderWoman,

Shay-lon xo

Zercher Squats (Exercise How to)

https://www.youtube.com/watch?v=vpy4ADmlo1E

In dedication to my leg day today, let’s talk about the “Zercher Squat”.  How many of you have heard of this type of squat? How many of you have performed it? Well, in all honesty, I have only done it once before and it was utilizing the smith machine. I am no pro at this squat by any means, but it was worth giving a shot. Now depending on your fitness level, you will either be able to do this movement with little to no issues or will suffer and end up walking away from it – for me, I did it with minimal issues but it wasn’t the most comfortable movement in my opinion & watching the video link you will see why. 

If you are looking to go out of your comfort level and try something new, this will be something fun and unique to add to your leg day, but if you aren’t someone who can squat then this isn’t the right exercise for you. With this being said, let’s find out how to perform this exercise the proper way. 

 

How To Perform it:

 
  1. Set the bar on the rack that best matches your height (above the waist, below the chest)
  2. Lock your hands together, placing the bar on top of your arms between the forearm and upper arm
  3. Lift the bar up so that is rest on your forearms
  4. position legs shoulder width apart (after stepping away from the rack) with toes slightly pointed out. Maintain a straight back and keep your head up at ALL times. 
  5. Lower the bar by bending the knees, until you reach a 90 degree angle, while keeping the back straight (you will be inhaling at this time)
  6. Raise the bar as you exhale, pushing the floor with the ball of your foot.
  7. Repeat for the recommended repetitions

What Muscles are being worked on:

  • Quads
  • glutes 
  • hamstrings
  • biceps
  • strengthen abs
  • build traps 

Overall Opinion:

I feel as though this exercise will help build your front squat and can be useful in adding some variety in your workout, it takes some time getting used to the odd placement of the arms on the bar, but if you can get past that, you will notice it really works those lower body muscles. 

 

For beginners, I wouldn’t recommend, unless you have a professional around to guide you and if you do decide to do this movement, it is safe to use lower weight until you get the form and technique down. Also, if you have any prior injuries or conditions, make sure to speak to your doctor before getting started. 

 

If you are someone who will need padding for the barbell while performing squats, make sure to check this item out because it will be very useful for you

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”

YouTube Fitness Collab: Six Weeks To Shreds

https://www.youtube.com/watch?v=MqI13tyYLls

This was last week’s video with my fitness collaboration partner – nofilternina, as we discuss our results since the beginning of the program. 

 

Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”

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

 

Phase Two: Week Three. Day 17|Six Weeks to shreds

Warm up: 

 
  • 2-3 minute jump roping 

Workout:

  • Bentover barbell row: 4 x 2-5. 85 lb (1 minute jump rope between sets)
  • Bentover DB row: 3 x 2-5. 70 lb (1 minute goblet squat- 30 lb between each set)
  • Seated cable rows: 3 x 2-5. 120 lb (1 minute box jumps between each set)
  • Barbell shrug: 4 x 2-5. 175 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 2-5, 50 lb (1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 2-5. 40 lb (1 minute med ball slam – 10 lb between each set)
  • Reverse barbell curl: 3 x 2-5. 50 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curls: 3 x 4-5. 45 lb ( 5 reps of pull ups between each set)

Today I did another PR & it was in my barbell shrugs! a week or so ago it was only at 165 and today I hit 175 lb! Another achievement. Hoping to continue this.  Today was another focus on building strength and I slowed down on the cardio acceleration to focus on my form during each exercise. I posted two new videos today on YouTube 🙂 check out my channel: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg and I will hopefully be posting the links either tomorrow and talk about the workouts or possibly next week.  

 

Heads Up: I am starting my studies again this month and on, and so this means I will stay on schedule but sometimes I might post later at night (my time) or perhaps be late in responding to some of the messages on my blog and social media. Be patient with me as I have to stay on a tight schedule because I am also working two jobs at this time.  I wanted to make sure everyone was aware of this announcement. 

 

Fitness WonderWoman,

Shay-lon xo

 

Don’t forget to follow me on social media: 

 
 

Ask for my snapchat.