Phase Two: Week Two. Day Nine|Six Weeks to Shreds

Warm up:

 
  • 2-3 minutes of bench step ups

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb. ( 1 minute bench step ups between each set)
  • Standing alternating DB press: 3 x 6-8. 60 lb. ( 1 minute kettlebell swings- 8 kg between each set)
  • Smith machine one-arm upright row: 3 x 6-8. 45 lb, 55 lb. (1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 95 lb (1 minute battling ropes between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb. (1 minute med ball slam – 10 lb between each set)
  • Bodyweight walking lunge: 3 x 6-8. ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 7-8 ( 1 minute lateral bounding between each set)
  • Seated calf raise: 3 x 7-8. 110 lb (1 minute skipping in place between each set)

I did a PR in my seated calf raises, increased it by 10 lb. Again this was another focus on strength and the cardio acceleration between each set was focused on endurance. I did a low barbell squat because after having to use the smith machine for so long, i lost strength in my legs when it came to using a free weight barbell again – so I am having to basically start over again and work my way up. Not to mention I went whole 3-4 weeks without doing any leg workouts and so that probably hurt my strength as well. 

 

What are you lifting for seated calf raises?

Are any of these exercises ones you haven’t done yet?

What do you like about using a smith machine and what do you hate about it?

 

leave your answers in the comment section. Follow, share, like and comment. 

 

Fitness WonderWoman,

Shay-lon xo

 
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Push Up Challenge – Final Day (Day 30)

https://www.youtube.com/watch?v=fqwJZ8By_uk

Thank you to all of you who have been very supportive of my during this challenge and cheering me on here and on my social media accounts & YouTube channel, ya’ll are awesome and  I appreciate it very much. 

This Month I will not be doing any challenges myself since I am doing this 12 week program but in the future, I will have more, so keep an eye out and still subscribe to my YouTube channel and follow my social media accounts because I will posting videos and pictures more regularly. Thank you!

Your Fitness Blogger,

Shay-lon

Push Up Challenge – Day 29

https://www.youtube.com/watch?v=LRHN96Ik7b4

Subscribe to my YouTube Channel & Follow my social media 🙂

Push Up Challenge – Day 28

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

Push Up Challenge – Day 40

https://www.youtube.com/watch?v=mXJQS752_do

40 reps. 

Push Up Challenge – Day 23 (Bloating gone, finally back to “normal”)

https://www.youtube.com/watch?v=XCtgn7UI4jI

Push Up Challenge – Day 22

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