Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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Wearing a Weight Vest

weight-vest

Okay so for beginners, this shouldn’t be too long of a blog post, I know how some of you yawn at all my post and yet still manage to come back for more, LOL, Only kidding. 

On a more serious note, have any of you considered wearing a weight vest while working out, or taking a run? Chances are a small number of people have actual done this and most of the time it isn’t something I would recommend in the first place unless you are a more advanced athlete or have a good fitness level where it will add to your skill and not hinder your progress. 

Some of you are probably thinking, “why is she writing about wearing a weight vest if the chances of people actually doing this is very minimal?” well to be honest with you, because I had the chance to wear one while running a 800m run, and I turned down my chance because I didn’t think I could possibly hold an extra 20 lb and run a 800m with a decent time. I don’t always feel the need to show off my skill level and when I do, I make sure to not look like a dumb ass in front of elite athletes, and/or everyday general population. Neither group needs to see me make a fool of myself in order to make myself seem “cool”. Nonetheless, I have been looking into getting myself one, not because I feel the need to make a valid point, but because it actually occur to me that I have gotten stronger since that time and have developed a much higher level of confidence than I had in the beginning. I like to challenge myself without going crazy over the top.

Back to my point, I wanted to do a brief post on how adding a weight vest to your workout has its positives, but like I said, don’t feel obligated in going out to buy one, there is more than one way to get a challenge from a workout; but for those of you who may be interested, this will be a fun post for you to read. 

  • Combined with resistance training, the potential for performance enhancement increases.
  • Good tool for variation
  • Takes cardio exercises to a WHOLE NEW LEVEL 
  • Weight vest should be used occasionally (not all the time) to prevent injury and overuse
  • You can choose how much weight is on your vest
  • Known to increase strength and endurance – previously said 
  • Said to have musculoskeletal benefits
  • Weight vest are not cheap items 
  • You need to be physically in shape before you consider going “rambo” LOL
  • Not something I would recommend for children (yes, people have asked) – seriously what child wants to add an extra 20 lb while running around with his/her friends… 
  • Some people have complained of back and shoulder problems after using a weight vest 
  • Joint pains are another popular injury while wearing a weight vest
I think it obvious that if you are wanting to purchase a weight vest to add to your workouts, you will want to know what exercises will benefit you using one, how often you should use it and what weight would be appropriate for you specifically until you are ready for something heavier. It is also recommended that you give considerations to the environment you plan on wearing it in and the length of time you plan to have it on. Would love to hear from those of you who wear weight vest during your exercises, what exercises you add it to? 
Your fitness blogger,
Shay-lon xoxo