4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

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When the Bench Press Needs Work

Ugh! my bench , my bench, my bench needs improvement. Today was a heavier day for bench — what i could consider heavier but not near my max day. I was working in the 3 rep range and did 95 lbs & 110 lb lifts for my bench press. I show both lifts Here. My bench has always been my weakest lift out of the BIG 3  — I am hoping within the next couple of weeks my max will increase by 5 lbs or so, because when competing I have to be strong in all three lifts in order to get the better total. My deadlifts and squats are my strongest lifts but I can’t only rely on them so I HAVE to work on increasing my bench if I want to better myself as a powerlifter. 

 

As of now, my plan is to use weighted push ups & continue to work on my weaker areas that carry over to the bench in order to have a good balance of strength & hopefully seeing increases in my bench press. 

 

Warm up:

 
  • Resistance band chest press: 4 x 25, green band
  • EZ military press: 4 x 25, 20 lbs
  • Lat pulldowns: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 3, 95 lbs (75% 1RM)
  • barbell bench press: 6 x 3. 100 lbs (80% 1RM)

Superset:

  • Seated Arnold press: 5 x 6, 50 lbs
  • DB front raises: 5 x 6, 30 lbs

Tri-set:

  • Cable upright rows: 5 x 6, 80 lbs
  • DB hammer curls: 5 x 6, 60 lbs & 70 lbs
  • DB triceps kickback: 5 x 6, 20 lbs

Superset:

  • EZ bar curls: 5 x 6, 50 lbs
  • Seated DB shoulder press: 5 x 6, 50 lbs

Thanks for reading – don’t forget to follow me on social media

 
 

Remember to follow my blog, share it, and leave comments 🙂

 

Shay-lon

Batman and Benching

Warm up:

 
  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 25 lbs

Workout:

  • Barbell bench press: 6 x 5-8, 75 lbs
  • Barbell bench press (wide grip): 6 x 5-8, 80 lbs
  • Barbell bench press (closed grip): 6 x 5-8, 75 lbs

Superset:

  • Barbell bentover row: 6 x 5-8, 70 lbs
  • EZ bar military press: 6 x 5-8, 50 lbs

Superset:

  • Cable rope face pull: 6 x 5-8, 70 lbs
  • Cable straight arm pull down: 6 x 5-8, 70 lbs

Superset:

  • Cable upright row: 6 x 5-8, 70 lbs
  • Plate front raises: 6 x 5-8, 25 lbs
 

Tuesday Doubles

Since I missed Monday’s workout, I made up for it today with two core lifts. This week started the deload week for my core lifts 

 
 
  • Conventional deadlift: 3 x 5

 

  • 40% of 90% 1RM: 105 lb
  • 50% of 90% 1RM: 130 lb
  • 60% of 90% 1RM: 160 lb

 

  • wide stance barbell stiff legged deadlift: 5 x 6, 160 lb
  • one legged kettlebell deadlifts: 5 x 6 each leg, 16 kg
  • rack pulls: 5 x 6, 185 lb
 
  • Barbell shoulder press: 3 x 5
  1. 40% of 90% 1RM: 35 lb
  2. 50% of 90% 1RM: 40 lb
  3. 60% of 90% 1RM: 50 lb
  • standing DB shoulder press: 5 x 6, 50 lb
  • Cable face pulls: 5 x 6, 90 lb
  • DB front to lateral raises: 5 x 6, 30 lb

Cardio workout:

  • Upright stationary bike: 20 min, level 8, rpm: 75+

I did a video of my wide stance stiff legged deadlifts —- deads

 

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Feb. 7th Gym Gains

Happy Tuesday Bloggers!

 

Today, I will be posting two new YouTube vids (one showing my push up challenge and the other one discussing what it takes to become a “good” blogger and gain followers”) – the second one will be a mind blower for sure, but hopefully it will get my point across well. 

As for today’s workout, it went over well, I was in and out the gym faster than I have been in a while, had some regulars stop me to discuss “The Walking Dead” that we be premiering new season this month. I am excited about that! Who else watches “The Walking Dead”? I have gotten better with my pull ups, still need some work but have gotten better and that is always a good thing. Hopefully all of you had a wonderful workout as well today, keep up the gains ladies and gents.

 

Workout Session:

Superset:

 
  • Behind the back cable curl: 3 x 10-12, 30 lb
  • Reverse barbell curl: 3 x 10-12, 40 lb

Superset:

  • underhand kickback: 3 x 10-12, 40 lb
  • face pull: 3 x 10-12, 30 lb

Superset:

  • Cross body curl: 3 x 10-12, 40 lb
  • Shoulder shrugs: 3 x 20, 40 lb
 
  • Pull up (narrow grip): 3 x 8 (no assistance)

Superset:

  • Cable press down: 3 x 10-12, 30 lb
  • underhand lat pull down: 3 x 10-12. 55 lb, 70 lb, 85 lb
 
  • Push ups: 10 reps (push up challenge day seven)
 
 

Feb 4th – Gym Workout & Challenge continues

Hey FitFam:) Happy Saturday!

 

So first of all, I wanted to say BIG THANK YOU to all those that stopped by blog page yesterday to take a look at my updates and wished me luck and positive vibes and encouragement, really means a lot to me and I greatly appreciate that. Secondly, I want to say, I have not yet looked over the contract, but once I accept it (if I do)- you will be the first to know. A lot of you were leaving comments about how my goal list is long, and this is very true, I may not get to all of them in 2017, hell I may not get to all of them in this lifetime, but I keep my goals fresh and new to keep all of you engaged with me and to continue to lighten your days with motivation, inspiration and fun conversation – not to mention fitness/health knowledge, so whenever I can make my blog more engaging and attract more people, I am all for it.  

 

I also wanted to say GREAT JOB to all those that are participating in my squat challenge this month, you have been doing wonderfully and I have enjoyed getting your emails.. seems like everyone is doing them safely and correctly, which is awesome! Today is day 4 and it is a REST day, so make sure to take advantage of it and be ready for tomorrow. If you are still interested in joining in, please send me an email and let me know, not too late yet. This challenge isn’t easy, but it is a way to work on muscular endurance and your mental as well, I think the majority of this challenge is having a positive mindset because without it, chances are you won’t finish – but don’t worry about getting to day 30, worry about accomplishing each day at your own pace, no pressure and know I am rooting for you! 

 

I did an upper body workout today, and it felt good. I am on day 4 of my push up challenge and today’s amount was easy squeezing. lol. —- but I also did another challenge for someone on YouTube who asked me to. Since I had not been active yesterday, I decided to record a video of me doing both challenges, the challenge that I did for the Youtuber was a day only challenge, but my push up challenge is 30 days. If you are interested in doing the push up challenge in March, please feel free to send me an email 🙂 

 

Workout Session:

 
  • Bench press: 3 x 10, I did it at 85% 1RM, 55 lb
  • Smith machine upright row: 3 x 10, 35 lb, 2 x 55 lb
  • Incline DB flyes: 3 x 10, 30 lb
  • Seated alternating DB bicep curls: 3 x 10, 40 lb

Superset: 

  • Military press: 3 x 10, 50 lb
  • Triceps pushdown: 3 x 10, 20 lb

Superset:

  • overhead cable curl: 3 x 10, 20 lb
  • barbell bentover row: 3 x 10, 50 lb

Superset:

  • pull ups: 3 x8 (no assistance) but today was getting 5 and had to take a break before hitting 8 reps. 
  • Triceps dips: 3 x 8
 
  • Push ups: 5 reps
  • 1 minute barbell bicep curl challenge

Stayed tuned, I will be uploading my push up challenge on YouTube first and my barbell curl challenge, then I will share it on social media and my blogs today! 

 

Your Fitness Blogger,

 

Shay-lon xxx

A New Challenge & Another Gym Workout

Hey everyone, 

So while I have some of you working on the squat challenge and busting out your best squats , I have moved on to a different challenge for myself, in order to keep the challenges going and get people productive when squat challenge is over. I have decided to start a “Push up” challenge – I know this sounds like hell, but no worries, I plan on explaining the rules when we get to it. For now keep killing it at the squat challenge. So far, all my participants have been doing very well and I am so very proud of all of you 🙂 I will start posting videos of my push-up challenge either tomorrow or Saturday, today I did 10 reps (to catch up from yesterday) and it went over fairly well. This will be another 30-day challenge, if you think you will be interested in this challenge, start sending me emails at Shay.moss19@gmail.com so I can have a list going (this challenge includes modified push ups and standard push ups, so ANYONE can do it) no excuses! ha. 

 

I have some new things to share with everyone for my upcoming blog ideas & YouTube. I will post these in another blog post hopefully today or Saturday at some point. I think all of you will be fairly pleased, *fingers crossed*

 

My workout today was all upper body and went over well, I even tried some new exercises to spice things up. 

 

Workout Session:

Superset:

  • Inverted row: 3 x 10, 10, 8.
  • EZ Barbell Curl: 3 x 10, 10, 8. 30 lb

Superset:

  • Arnold DB press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Smith machine push up: 3 x 10

Superset:

  • Alternating floor press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Hammer curls: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb

Superset:

  • Triceps dips: 3 x 10, 10, 8
  • DB shoulder shrugs: 3 x 10, 40 lb

Superset:

  • Standing lat pull down: 3 x 10, 10, 8. 55 lb
  • low cable crossover: 3 x 10, 10, 8. 30 lb
 Also, if you are still interested in doing my squat challenge, please send me an email and let me know, never too late to join 🙂