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

 

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Oct. 17th Workout

Workout:

(Ascending & Descending pyramid) barbell back squat:

 
  •  1 x15, 75 lb
  •  1 x 10, 85 lb
  •  1 x 5, 100 lb
  •  1 x 1, 135 lb
  •  1 x 1, 135 lb
  •  1 x 5, 100 lb
  •  1 x 10, 85 lb
  •  1 x 15, 75 lb

Tri-set superset:

  • Front squat: 4 x 2-5, 100 lb
  • Goodmorning: 4 x 10, 40 lb
  • DB goblet squat: 40 lb

Superset:

  • Romanian barbell deadlift: 4 x 2-5, 225 lb
  • Alternate EZ bar lunges: 4 x 2-5, 60 lb

Superset:

  • Overhead squat: 4 x 2-5, 45 lb barbell
  • Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb

HIIT: (5 rounds)

  1. plank leg raises: 15 seconds
  2. plank jacks: 15 seconds
  3. plank arm raises: 15 seconds
  4. plank jump ins: 15 seconds

and 1 minute rest between rounds.

 

At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!

 

Fitness WonderWoman,

Shay-lon xo

Someone’s Else Squat Routine I did

https://www.youtube.com/watch?v=Fh8c8z1mJ8w

I had a fellow blogger who commented on my post about pyramid training and wanted me to try this routine he uses for his squat. I have the routine copied in the description box of my YouTube video and also will post the whole workout in another post as well. 

Thanks bloggers for your continued support on  my blog and YouTube ❤ 

 

A New Bench Press PR!

https://www.youtube.com/watch?v=FkTstBySGFE&t=1s

I hit 105 lb the other day 🙂

 

Oct. 16th Workout

Chest, shoulders & Circuit Training

Workout:

 
  • Barbell bench press: 4 x 2-5, 105 lb

Superset:

  • Barbell bench press (wide grip): 3 x 2-5, 95 lb
  • Standing EZ-bar shoulder press: 3 x 2-5, 80 lb

Superset:

  • DB bench press: 3 x 2-5, 90 lb and 100 lb (100 with spotter)
  • Seated DB shoulder press: 3 x 2-5, 60 lb

Superset:

  • Incline barbell press: 4 x 2-5, 80 lb
  • standing barbell shoulder press: 3 x 2-5, 70 lb

Superset:

  • Incline DB chest press: 3 x 2-5, 70 lb
  • Side lateral to front raise: 3 x 2-5, 30 lb

Circuit Training:

Circuit One (4 rounds):

  • Man maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two (3 Rounds)

  • Weighted burpee: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit up: 15 reps

Circuit Three: ( 5 rounds)

  • Hang clean: 5 reps, 45 lb
  • Push press: 5 reps, 45 lb
  • Alternating barbell lunge: 5 reps, 45 lb
  • Barbell squat: 5 reps, 45 lb

Good news report:

I hit 105 lb bench press PR!

I hit 100 lb DB bench press PR 🙂 (100 lb total)

 

Did any of you hit a new PR recently, leave it in the comment section!

If you enjoy my workout routine, share, comment, like and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

“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.”

Fitness WonderWoman,

Shay-lon xo

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 

Journey To Health Collab|Week 11

 

https://www.youtube.com/watch?v=ogALX7zmEME

What is your favorite healthy food? leave comments! 

 

Tuesday, Oct. 10th – Workout

Shoulders. Biceps. Cardio.

Workout:

Superset:

 
  • Push press: 3 x 8-10, 65 lb
  • Barbell curl: 3 x 10, 50 lb

Superset:

  • Standing palm-in DB press: 3 x 10, 50 lb
  • DB curls: 3 x 10, 40 lb

Superset:

  • Standing DB straight arm front delt raise above head: 3 x 10, 20 lb
  • Hammer curls: 3 x 10, 40 lb

Superset

  • DB rear delt row: 3 x 10, 40 lb
  • EZ -bar curls: 3 x 10, 40 lb

Superset:

  • DB raise: 3 x 10, 40 lb
  • Cable curls: 3 x 10, 40 lb

Cardio:

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

HIIT: ( 3 rounds)

  1. elbow plank: 20 second (10 sec rest)
  2. elbow plank: 10 seconds (10 sec rest)
  3. elbow plank: 10 seconds (10 sec rest)
  4. elbow plank: 20 seconds (60 sec rest)

Fitness WonderWoman,

Shay-lon xo

 

Kettlebell Single Leg Deadlifts

https://www.youtube.com/watch?v=z78pTOcbrgo