Another Monday Workout

Warm Up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Lat pull down: 4 x 25, 50 lbs
  • DB bentover reverse flys: 4 x 25, 10 lbs

Workout:

  • Floor barbell bench press: 10 x 6, (5 x 80 lbs 65%), ( 5 x 95 lbs 75%)
  • Floor barbell bench press: 10 x 2-3, (5 x 100 lbs 80%) ( 5 x 105 lbs 85%)
  • Floor barbell bench press (wide grip): 5 x 8-10, 75 lbs
  • Floor barbell bench press (narrow grip): 5 x 8-10, 75 lbs

Tri-Sets:

  • Floor DB press: 5 x 8-10, 60 lbs
  • Cable upright rows: 5 x 8-10, 70 lbs
  • Cable curls: 5 x 8-10, 40 lbs
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7/18/18 workout

Warm up:

  • DB triceps kickback: 4 x 25, 10 lbs
  • EZ bar reverse grip bentover rows: 4 x 25, 30 lbs
  • Assisted pull ups: 4 x 25, 150 lbs

Workout:

  • Barbell bench press: 8 x 6-8 (4 x 75 lbs 60%) (4 x 80 lbs 65%)
  • Barbell bench press: 6 x 1-2 (3 x 120 lbs 90%) (3 x 125 lbs 100%)

Tri-Sets:

  • Lat cable pull down: 5 x 5-6, 100 lbs
  • EZ bar military press: 5 x 5-6, 60 lbs
  • Cable triceps pushdown: 5 x 5-6, 90 lbs

Tri-Sets:

  • Resisted push ups: 5 x 8 
  • Seated arnold press: 5 x 5-6, 50 lbs
  • Bench dips: 5 x 8

First Workout of July

Got my FIRST workout of July finished up, and boy oh boy, would I have loved to have made an excuse to not go today. I was busy from sun up to sun down practically and still busy with having to play catch up on the blog post & make sure my social media is all caught up for the night & it starts all over tomorrow. The only thing that mattered today was being able to start my Monday off with a workout — I was able to workout later this afternoon vs in the morning and many thoughts streamed through my mind to just half ass the workout and go home BUT, I knew I couldn’t do that, because once I am at the gym, I finish the job 100 percent; that’s what it means to talk the walk. While I am somewhat exhausted, I was able to meal prep for the next couple of meals for the week and do a small amount of cleaning. The majority of my problem lies with the fact it is HUMID as all hell & I don’t like it at all. Anyone else dealing with the humidity?

 

Besides all that, I made Monday another chest day. 

 

Warm up:

 
  • Resistance band lateral raises: 4 x 25, red band
  • resistance band front raises: 4 x 25, red band
  • resistance band pull apart: 4 x 25, red band

Workout:

  • Barbell bench press: 8 x 6, (60% and 65% 1RM) 4 x 75 lbs, 4 x 80 lbs
  • Barbell bench press (wide grip): 8 x 5, 95 lbs
  • barbell bench press (close grip): 8 x 5, 80 lbs

Superset:

  • DB chest press: 8 x 6, 70 lbs
  • Seated DB shoulder press: 8 x 6, 50 lbs

Superset:

  • Underhand lat pulldown: 8 x 6, 90 lbs
  • Dips: 8 x 6

Superset:

  • EZ bar military press: 8 x 6, 60 lbs
  • Reverse cable triceps extension: 8 x 6, 70 lbs

Don’t forget to share, like, comment and follow! 

 
 

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

Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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Bench Speed Day

Warm up:

 
  • DB chest press: 4 x 25, 30 lbs
  • Cable Triceps pushdown: 4 x 25, 30 lbs
  • Cable face pulls: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 8 x 5-6, 75 lbs
  • Barbell bench press (wide grip): 5 x 8-10, 80 lbs
  • Barbell bench press (close grip): 5 x 8-10, 75 lbs

Superset:

  • Cable triceps reverse grip pushdown: 5 x 8-10, 60 lbs
  • DB bentover row: 5 x 8-10, 50 lbs

Superset:

  • Bench dips: 5 x 8-10
  • DB reverse flyes: 5 x 8-10, 30 lbs

Tri-sets:

  • DB incline chest press: 5 x 8-10, 50 lbs
  • DB floor press: 5 x 8-10, 40 lbs
  • DB seated overhead extensions: 5 x 8-10, 15 lbs
 

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