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

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Phase Two: Week 5. Day 29|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
  • Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
  • Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
  • Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
  • Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
  • Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)

Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up: 

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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!

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DB Step Ups (Exercise How To)

https://www.youtube.com/watch?v=QPyrLw2xJl0

I have another exercise for you, one that many of you that probably have done or either would be interested in implementing in your workout program. The above video and link is of me doing this exercise, using a very low weight and low platform (for the sake of the video). 

 

How To Do DB Step Ups:

 
  1. While holding a dumbbell in each hand, stand up straight. 
  2. Place either the right foot or left foot on the elevated platform. Step on the platform by extending the knee and hip of the chosen leg, using the heel to lift the rest of the body up, the place the opposite foot on the platform as well. You will want to be exhaling at this time
  3. Step down with the opposite foot you step up on, by flexing the hip and knee of the leg that is opposite of you coming down while inhaling. Then allow the leg to meet the other leg on the floor side by side.
  4. You will repeat this on the right or left leg first and then switch to the opposite one for the same repetitions. 

This is a good cardio exercise as well as one that will tone those legs. I typically did this exercise for a whole minute or sometimes two minutes. 

 

What muscles are being worked:

  • Quads
  • glutes

Definitely something to get that heart pumping!

 

Fitness WonderWoman,

Shay-lon xo

Decline Smith Press (Exercise How To)

https://www.youtube.com/watch?v=7NFaQtUBYEk

Hey Bloggers!

Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench. 

 

How To Do The Decline Smith Press:

 
  1. You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
  2. While inhaling, lower the bar allowing the elbows to flex 
  3. Pause, bring the bar back up by extending the elbows and exhaling while doing so. 
  4. Repeat the movement for the recommended amount of repetitions
  5. When finished with the set, lock the bar on the rack

Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control. 

 

What muscles are being used:

  • Chest
  • Triceps

Overall thoughts:

I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well. 

 

Do you do the decline smith press or use a barbell? 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Four, Day 22|Six weeks to shreds

Warm Up:

 
  • 2-3 minute bench step up w/ knee raise

Workout: 

  • Barbell bench press (medium grip): 4 x 9-11. 75 lb (1 minute bench step ups between each set)
  • Incline DB press: 3 x 9-11. 60 lb. (1 minute DB clean – 20 lb between each set)
  • Decline DB bench press: 3 x 9-11. 75 lb (1 minute running in place between each set)
  • Dips: 4 x 9-11. ( 1 minute kettlebell swing- 8kg between each set)
  • Barbell bench press (close grip): 4 x 9-11. 70 lb ( 1 minute smith power clean – 75 lb between each set)
  • smith machine hip raise: 3 x 9-11. 115 lb ( 1 minute bench step ups between each set)
  • hanging leg raise: 3 x 9-11 (1 minute quick step ups between each set)

Now if any of you remember, the very first day of week ONE, I did some of these exact same exercises besides 2 of them for the same amount of reps and sets. This week the goal was to increase by 5-10 lb in all of the above exercises (besides the cardio acceleration part) and I did a post on my Instagram showing you the differences between Week one of day one and today .. https://www.instagram.com/p/BXf_wEWl1ix/?hl=en&taken-by=shaylon_fitnesswonderwoman let me know what you think. 

 

FitnessWonderWoman, 

Shay-lon xo