Leg dance & dance session

Warm up:

  • EZ bar hip thrusters: 4 x 25, 30 lbs
  • EZ bar goodmornings: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 35 lbs

Workout:

  • Conventional deadlift: (heavy day): 6 x 2-3. 2 x 245 lbs (80%), 2 x 260 lbs (85%) 2 x 275 lbs (90%)
  • Barbell back squat [ low bar, wide stance]: 8 x 6-8 (speed work) 4 x 145 lbs, 4 x 155 lbs (belt-less) 
  • Box squats (moderate weight): 6 x 8-10, 205 lbs
  • Barbell wide stance stiff legged deadlifts: 6 x 8-10, 95 lbs
  • Smith machine vertical leg press: 6 x 8-10, 295 lbs

Supersets:

  • seated leg extension machine: 6 x 8-10, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • Hip adduction machine: 6 x 8-10, 80 lbs, 90 lbs, 100 lbs, 110 lbs

I did a video on my box squats today & did a groovy dance video as well, here

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Yesterday, I made changes to my bench

I decided that this week, I would change up my bench routine. For awhile I have been doing Monday speed training with bench & Wednesday were for heavy lifting with bench but this week  & the weeks going forward (assuming it brings results) I am going to do speed and heavy on the same days Monday & Wednesday. I did this change because in the past I was missing out on a Monday or Wednesday bench & it was hard making up for it due to obligations and travel so now if I miss either day, I can do the workout the next bench day & I think this will provide more results as well in the long run. 

Warm Up:

  • Reverse Triceps cable pushdown: 4 x 25, 40 lbs
  • Biceps machine (isolated) 4 x 25, 30 lbs
  • One arm DB bentover row: 4 x 25, 15 lbs

Workout:

  • Barbell bench press: 8 x 6-8 4 x 80 lbs (65%) & 4 x 90 lbs (70%)
  • Barbell bench press: 6 x 2-3, 2 x 100 lbs (80%), 2 x 105 lbs (85%) & 2 x 110 lbs (90%)
  • Barbell bench press (wide grip): 6 x 8-10, 70 lbs

Tri-sets

  • DB floor press: 6 x 8-10, 60 lbs
  • DB incline press: 6 x 8-10, 50 lbs
  • DB front raises: 6 x 8-10, 20 lbs

Tri-sets:

  • DB bench press: 6 x 8-10, 60 lbs
  • DB lateral raises: 6 x 8-10, 20 lbs
  • DB triceps overhead extension: 6 x 8-10, 25 lbs

Supersets:

  • DB farmer carries/walks (first time) – 2 x 180 lbs (2 90 lb DBs)
  • DB shrugs: 2 x 8-10, 90 lbs (2 45 lb DBs)

The farmer carries were lethal, extremely challenging and brand new to me, I took a picture of my injury from yesterday — here

The shenanigans of today

Warm up:

 
  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs

Workout:

  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)

Tri-set

  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs

Tri-set:

  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press

Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon

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! 

 
 

Last Workout in June

The last workout of the month landed on a leg day — 

 

Warm up:

 
  • Kettlebell stiff legged deadlifts: 4 x 25, 12 lbs
  • Hip abduction: 4 x 25, 25 lbs
  • Hip adduction: 4 x 25, 25 lbs

Workout:

  • Sumo deadlift: 6 x 3-4 (80% 1RM), 230 lbs
  • Barbell back squats: 8 x 6-8 (60%-65% 1RM), 4 x 135 lbs, 4 x 145 lbs
  • Barbell stiff legged deadlift: 5 x 8-10, 115 lbs

Superset:

  • DB Romanian deadlift: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlifts: 5 x 8-10 each leg, 12 lbs

Superset

  • Resistance band lying leg raises: 5 x 8-10 each leg, red band
  • resistance band abduction: 5 x 8-10 each leg, red band

Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

Follow me on social media for videos of my workouts: