Heavy Bench press PR

Making positive moves

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • Resistance band reverse fly: 4 x 25, green band
  • resistance band triceps kickback: 4 x 25, green band

Workout:

  • Barbell bench press: 3 x 120 lbs, 3 x 125 lbs ( I did 2 reps at 120 lbs for a new PR)

Superset:

  • DB farmer carries: 4 x whole track and back, 110 lbs
  • Plate hyperextension: 4 x 8-10, 35 lbs

Superset:

  • DB upright row: 4 x 8-10, 40 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs

Superset:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • DB hammer curls: 4 x 8-10, 50 lbs

Superset:

  • DB chest press: 4 x 8-10, 60 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio:

  • Spin bike: 20 minutes, gear 6, rpms 70+
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Tuesday’s Dynamic Effort

10.30.18

Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs

Superset:

  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg

Cardio:

  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

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Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

You have to find time & get it done

I started Monday’s workout on a different side of the bed. I say this because normally Monday is my dynamic effort bench day but this Monday, I started with a Heavy bench day. Quite frankly it felt good & turned out well, but the only reason that provoked me to do this was when I missed Wednesday’s heavy bench day because I decided I need sleep (working two jobs can be tough) and rescheduled it for Friday but then decided I wasn’t feeling it and instead did some cardio, so I made Monday the day and got it done. I just knew it had to get done, and with that attitude, I made it priority. 

Warm Up:

  • Cable face pull: 4 x 25, 30 lbs
  • EZ bar narrow grip chest press: 4 x 25, 20 lbs
  • EZ bar row (reverse grip): 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 6 x 2-3 (90%) 110 lbs

Tri-set:

  • Plate press out: 5 x 12-15, 10 lbs
  • DB chest press (neutral grip): 5 x 12-15, 40 lbs
  • DB incline fly: 5 x 12-15, 20 lbs

Tri-set:

  • Smith machine incline chest press: 5 x 5-6, 115 lbs and then back down to 105 lbs
  • Close grip DB chest press: 5 x 5-6, 60 lbs
  • DB front raises: 5 x 5-6, 30 lbs

Tri-set:

  • Seated smith machine shoulder press: 5 x 5-6, 95 lbs
  • Cable front raises: 5 x 5-6, 20 lbs each arm
  • Overhead cable triceps extension: 5 x 5-6, 70 lbs

Cardio:

  • Treadmill: 15 minutes, 3.0 incline, 3.8 speed
  • Stair climber: 5 minutes, level 7

Current Weight: 155.8 lbs

Body fat %: 22.5

BMI: 23.6

Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

Chest 10.15.18

Warm up:

  • Lat pulldown: 4 x 25, 40 lbs
  • assisted dips: 4 x 25, 100 lbs
  • Cable triceps pressdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 6 x 8-10 @ 65% 1RM — 80 lbs

Tri-sets:

  • Lat pulldown (narrow grip) 5 x 8-10, 80 lbs
  • Cable curls: 5 x 8-10, 60 lbs
  • Cable chest press: 5 x 8-10., 60 lbs

Tri-sets:

  • Lying cable upright rows: 5 x 8-10, 50 lbs
  • Standing cable upright rows: 5 x 8-10, 50 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm

Tri-sets:

  • Weighted bench dips: 5 x 8-10, 35 lbs
  • DB overhead triceps extension: 5 x 8-10, 25 lbs
  • Push ups: 5 x 8-10

CARDIO SESHHH

  • Stair stepper: 20 minutes, level 5

Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5