Squats weren’t having it today

We all have suffered those moments where one day we are killing it & the weights feel light, and the next day, it feels like even the lightest of weights feel heavy. That was my today — everything felt heavier & I couldn’t necessarily pinpoint why, but I think a lot of it has to do with the fact, I head to the gym after working 8 hours on third shift (lack of sleep) and the other being I am dehydrated quite often (not getting enough liquids) in my system before performing my workouts. The tiny bit could have been the fact my body was still somewhat sore or stiff — even after warming up. Whatever the reason code, it was quite annoying to say the least. 


I did conventional deadlifts — for a firstie since taking that personal time off from the gym & it felt good to lift what I lifted for light speed work, but I still felt slower and weaker in this lift, especially during the 70 percent of my 1RM range — I noticed it more. I did what I could manage today and ended the workout with some surprise cardio session & re-weighed and measured myself (read down below for details).


Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Lying hip rotation stretch: 4 x 25 each side
  • Glute bridge: 4 x 25

Workout Sess:

  • Conventional deadlift: 3 x 6, 200 lbs (65%)
  • Conventional deadlift: 3 x 4, 3, 2 @ 215 lbs 
  • Barbell back squat: 3 x 6, 145 lbs 
  • Barbell back squat: 3 x 4, 160 lbs
  • box squats: 3 x 10, 160 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Box steps ups: 3 x 10

Superset:

  • Kettlebell single leg deadlifts: 3 x 10, 10kg each leg
  • Clam shell w/ resistance band: 3 x 10 each leg, red band

Cardio Sess:

  • Stair climber: 20 minutes total. 15 min at level 4, 3 min @ level 5, 1 minute @ level 6 and 1 minute @ level 7. Burned 194 calories.

Simple workload, I have been doing sets of 3 instead of 4-5 because I want to gradually increase my strength back up to normal levels, & I don’t want to put too much on myself when I am getting off work in the morning — because I am exhausted and my body feels on overload not having rested beforehand, so I am keeping it at 3 for a while and will crank things up again in another month or so, pending results. 


New updates on weight & measurements: 

Current weight: 154.8 lbs

Body fat%: 22.8

BMI: 23.4 

Since August 8th– I have lost a total of 5.2 lbs 😀 now I have another 5 lbs to go before I hit my goal of 150 lbs but I still want to work in losing bf percent below 20. 




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Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

Thirsty Thursday Booty Gains

Warm up:

  • kettlebell box stiff legged deadlifts: 4 x 25, 8kg
  • kettlebell side lunges: 4 x 25, 12 lbs
  • resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs (85%)
  • barbell back squat: 3 x 2-3, 190 lbs (85%)
  • Barbell front squat: 3 x 2-3, 135 lbs

Superset:

  • Smith machine rack pulls: 3 x 2-3, 195 lbs
  • EZ bar stationary lunges: 3 x 2-3, 80 lbs

Superset:

  • Smith machine calf raises: 3 x 8, 205 lbs
  • seated calf raises: 3 x 8, 70 lbs

8-14-18 workout

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • body bar goodmornings: 4 x 25, 3 lbs
  • glute/hammie machine: 4 x 25, 10 lbs

Workout:

  • Conventional deadlift: 4 x 4-5, 215 lbs
  • Barbell back squat: 4 x 4-5, 155 lbs
  • box squats: 5 x 8-10, 160 lbs

Superset:

  • seated leg curl: 5 x 8-10, 30 lbs
  • seated leg extension: 5 x 8-10. 30 lbs

Superset:

  • Box DB step ups: 5 x 8-10, 20 lbs
  • single leg kettlebell deadlifts: 5 x 8-10, 8 kg 

Earlier than usual

Heavy squat and sumo deadlifting..

Warm up:

  • Hip adduction machine: 4 x 25, 45 lbs
  • Resistance band lateral leg raises: 4 x 25 each leg, green
  • kettlebell plie squat: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 5 x 2-3 (90%) 260 lbs
  • Barbell back squat: 5 x 2-3 (90%) 200 lbs

Superset:

  • Smith machine narrow stance squats: 3 x 3-6, 115 lbs
  • DB cleans: 3 x 3-6, 60 lbs

Superset:

  • Back extensions: 3 x 3-6, 45 lb plate
  • EZ bar hip thrusters: 3 x 3-6, 60 lbs

Superset:

  • Seated calf raises: 3 x 3-6, 70 lbs
  • Smith machine calf raises: 3 x 3-6, 135 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified personal trainer

Exercise Science Degree

Sponsored Athlete 

FitnessWonderWoman

Tuesday is for Legs

Not going to lie, today I was super tired, i was practically falling asleep between sets during my workout & I don’t know how I managed to keep going because the pre-workout was even doing anything for me. I did a leg day session that lasted 3.5hours and it felt good, worked on another speed/dynamic day workout for the lower body and then hit some hypertrophy accessory work. 

At the bottom, I will post a link to my IG so that you can watch the videos of my sumo deadlift from today. 

Warm up:

  • Seated leg curl: 4 x 25, 10 lbs
  • Butt lifts: 4 x 25, 30 lbs
  • Hip abduction: 4 x 25, 45 lbs

Workout:

  • Sumo deadlift: 3 x 5-6 (60%) 175 lbs, 3 x 5-6 (65%) 190 lbs
  • Barbell back squats: 3 x 5-6 (60%) 135 lbs, 3 x 5-6 (65%) 145 lbs
  • Box squats: 5 x 8-10, 185 lbs
  • barbell wide stance stiff legged deadlifts: 5 x 8-10, 65 lbs

Supersets:

  • Single leg (linear leg press): 5 x 8-10, 208 lbs each leg
  • DB plie squats: 5 x 8-10. 30 lbs

Supersets:

  • Body bar goodmornings: 5 x 8-10, 9 lbs
  • body bar OHS: 5 x 8-10, 9 lbs

My video: Instagram

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored athlete

Exercise Science Degree

Back at it

8-6-18 Workout

I started back at my normal routine at the gym Monday — it felt good to be back and to get after the gains once again. Last week was a very busy and productive day, i decided to make it my deload week for 5 days because my body needed rest and I had to find an excuse so I wouldn’t feel bad about missing so many days at the gym. I felt good lifting, I decided to start with a dynamic day with bench press & gradually work my way up, so my muscle memory could come into effect. 

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Floor bench press: 6 x 8 (60%) 75 lbs
  • Floor bench press: 6 x 8 (65%), 80 lbs
  • Floor bench press (wide grip): 5 x 8-10, 80 lbs

Tri-sets:

  • Lat pulldown: 5 x 8-10, 60 lbs
  • Cable triceps pushdown: 5 x 8-10, 60 lbs
  • Cable face pulls: 5 x 8-10, 60 lbs

Tri-sets:

  • Db chest press: 5 x 8-10, 40 lbs
  • push ups: 5 x 8
  • DB triceps kickback: 5 x 8-10, 15 lbs each arm

I also happened to weigh myself & take my body fat measurements as well, because I will be re-applying my macros and getting more strict about nutrition again in the course of next week so I can lose body fat and gain more muscle. 

weight: 160 lbs 

Body fat %: 22.8 

BMI: 24.3% 

I gained about 6 pounds since my last weigh in >.< but my body fat percentage went down & my BMI increased. I don’t pay as much to BMI because it doesn’t take your muscle into consideration & bases it off height and weight (not accurate) so my main focus will be body fat and weight possibly — getting down to between 140-150 lbs. Although if I can get down to 135 & maintain my strength; that would be optimal. 

Thanks for being patient with me these last few days since I haven’t been blogging consistently — I definitely plan on getting back on a schedule that’s more regular for my readers. 

Shay-lon Moss

Owner of Confident Fit, LLC

Sponsored Athlete

Exercise Science Degree

ACSM certified Personal Trainer