Powerlifting Cycle 2… New beginnings

This week starts a new cycle for my powerlifting program. I have another 4 weeks, BUT this week I add 5 lb to my upper body lifts (1RM) and 10 lb to my lower body lifts (1RM) so, this means the numbers will be slightly higher, compared to last week 🙂 Another thing that is changing is I am doing heavier lifting to start this week off, instead of moderate lifting in the beginning of the week so that I don’t have two weeks next to one another and it allows better recovery for my muscles. The core lifts will be the same types, but just different numbers, so if you want to see the improvements — either track back to my older workouts from the last 4 weeks, or follow me on IG —- > https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en so that you can better keep up with my progress (I will follow back)

 

Week 5.. Day One. 

 
  • Barbell shoulder press: 3 x 3

 

  • 70% of my 90% of 1-RM: 55 lb
  • 80% of my 90% of 1-RM: 65 lb
  • 90% of my 90% of 1-RM: 70 lb, 9 max reps

 

  • DB upright row: 5 x 15, 40 lb
  • DB shoulder press: 5 x 15, 40 lb
  • Face pulls: 5 x 15, 60 lb
  • Cable rear delt: 5 x 15, 30 lb

Ab Workout:

  • Seated Russian Twist: 4 x 20, 45 lb plate
  • medicine ball decline sit ups: 4 x 20, 6 lb

Cardio workout:

  • Stair climber: 20 minutes, level 7

So basically, if you go back to previous post to cycle one for week 2, I did 70 lb for 8 reps, today I beat that with 9 reps; that’s some improvement. Hopefully tomorrow will show some good improvements as well for the next core lift. 

 

P.S my new max 1RM would be 90 lb instead of 85 lb, because I added 5 lb to it. 

 

Advertisements

Week Two|Day One|Powerlifting|Cycle One

Road To Powerlifting .. 

  • Standing Barbell Shoulder Press: 3 x 3

 

  • 70% 1-RM: 53.5 lb ( I did 55 lb)
  • 80% 1-RM: 61.2 lb ( I did 65 lb)
  • 90% 1-RM: 68.8 lb ( I did 70 lb) for a 8 rep max

 

  • Dips: 5 x 15
  • DB upright row: 5 x 15, 30 lb
  • Front to side raises: 5 x 15, 10 lb

Ab workout:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Upright stationary bike: 20 minutes, level 13 resistance 

The military press session went over well today, I was aiming for 8 reps for that 90 percent 1RM – and did it! so I was very happy about that. Compared to last week, I decided to do 3 assistance exercises instead of four. I meant to use the stair stepper for cardio today but it was being used at the time so resorted to the stationary bike and got a good cardio session in. Overall, I am very proud of my performance today. I have a video of my military press on IG, if you are interested in seeing it: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Fitness WonderWoman,

Shay-lon

 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo

 
 

The Last Day Of January Workout – Woot!

Hey FitFam, Happy Tuesday! 

The last day of January, and we have some fun events coming up in Feb — starting tomorrow. If you haven’t yet signed up for the squat challenge, please email me at Shay.moss19@gmail.com that way I know who all is participating, it is free, click here

for the rules.  I can very excited to see how far all of you get with it and how much it will challenge you 🙂 Good luck to all the participants. 

 

Today’s workout was an upper body workout with some abs, and I finished up with my final reps of the squat challenge (which I will post a video and upload to YouTube here soon) 

 

Workout Session:

Superset:

 
  • Reverse DB flyes: 3 x 10, 10, 8. 40 lb
  • Front DB raises: 3 x 10, 10, 8. 30 lb

Superset:

  • lateral DB raises: 3 x 8, 8, 6. 20 lb
  • DB “Y” press: 3 x 8, 8, 6. 30 lb

Superset:

  • DB shoulder press: 3 x 10, 30 lb
  • Overhead plate press: 3 x 10, 25 lb

 

  • Crunch machine: 10 x 10, 70 lb
  • Face pull: 3 x 8, 8, 6. 2 x 20 lb, 1 x 25 lb
  • Pull ups (no assistance): 3 x 8, 8, 6
  • Bodyweight squats: 250 reps

If you are interested in looking at any of my other workouts, please click here

 

Your Fitness Blogger,

 

Shay-lon xxx

Dumbbell lateral raise – Exercise

https://www.youtube.com/watch?v=zpUTA5i16kA&t=185s

FitFam,

Today, I am going to introduce you to a new exercise. I know this video might come off intimidating because this guy is “huge” in size, and normally I would try to use a female in order to make women more comfortable or Scott Herman (but I didn’t necessarily agree with his teaching of this particular exercise 100%) and didn’t want to confuse any of my readers. Not saying he is bad, because I do respect his videos and many of them I follow his instructions when I forget or when I am trying something new at the gym. Anyways, this exercise can be done at the gym and/or at home if you own dumbbells, or weight plates. This particular video is demonstrating the exercise using dumbbells. 

 

Personally, this exercise burns the hell out of my delts every time, like no matter how little the weight is (I have decreased it) and it still burns the same, so this is something that you don’t need high weights in order to feel the results, If you do decide to use higher weights, keep in mind that your form/technique should not stray, if you notice you cannot keep your form/technique or you cannot keep controlled – that is a sign to decrease the load or do minimal reps ( just saying because I know some of us want to look like bosses at the gym lifting heavy, but lifting heavy with bad form does not get you gym cred from me; no matter how big your muscles are) and I try to not embarrass myself; so if I am struggling with a heavier weight, I have no problem sucking up my pride and decreasing my load. 

 

First off, hands up if you have performed this exercise and your neck started to hurt? Raise your hands if you have performed this exercise and did it incorrectly? Raise your hands if you have heard different ways to perform the exercise and you’re confused? lol. That is a lot of people and no reason to be ashamed because different trainers will teach their clients different ways of performing an exercise, not everyone on YouTube knows what they are doing, and not everyone is born with exercise knowledge instilled in them – this is why we have people with degrees and certifications and experience (hopefully trusting they know what they are speaking about) – some don’t. So don’t be ashamed, it is a learning experience for everyone at some point.  No matter what your situation is, there is a proper way of doing the exercise and the problem is many people disagree with what muscles come into effect and which don’t and which should be doing what and really .. IT SHOULD BE WORKING THOSE SIDE DELTS. 

 

If you are feeling neck pains, it could be for multiple reasons, one being you are using a high weights and putting more stress on your neck. It is possible to work the rear delts the more you lean forward, and that is fine if that is your goal at hand, but if you want to work the side delts, then leaning too far forward will not do the job. Like Seth mentioned in the video, hand placement also makes a difference because you will eventually hit your shoulder in different areas depending on the positioning of the body and where your hands are placed on the dumbbell. – if you want to hit your side delts then place your hands in the middle of the dumbbell, and have a straight back (less leaning forward)- a little lean is okay though. 

 

Now we could go into depth and make you read a textbook worth of information, but I don’t want to and you don’t need to. 

 

How to:

 
  1. Stand with straight torso and dumbbells by your side with palms of the hands facing you (starting position)
  2. While maintaining the torso in the stationary position, lift the dumbbells to your side with a very slight elbow bend (although I don’t bend my elbows because it helps to keep the emphasis off my elbows when I am doing the exercise) P.S I have seen and heard of people swinging their torso back and forth, but I don’t do it and I think it is unnecessary personally but if that is your thing, then don’t do it excessively- because the exercise needs to stay controlled. Exhale as you execute this movement
  3. Lower the dumbbells back down slowly (to starting position) as you inhale 
  4. Repeated for recommended amount of reps
 

Let me know what you think of the exercise, and how much weight you use. Hate it? love it? never have done it? I want to hear it. 

 

Your Fitness Blogger,

Shay-lon xxxx

 
 

My Gym Workout: Legs & Delts

Sport, Gym, Dumbbell

Hey FitFam, 

Happy Monday motivation, hopefully all of you had a fun filled weekend  & had sweat dripping from you the whole time. Don’t let the weekends be your downtime, let them be your time to continue to put in work and aim for those goals. December can be a hard month for people to stay motivated when the weather is cold, and we want to lay in bed instead. It is during those times that we don’t want to do something, that test our discipline and dedication – keep this in mind for your journey. Since I am no longer training John, these workouts will be purely mine for myself; they will be just as grand and just as motivating as his were. If you don’t already know, I also post these on my Instagram page, so follow me, I usually post motivational quotes, pictures of me, food, and other things.. normally all fitness/health worthy but some are random. Also, lately I have been getting a lot of hits on my Facebook Fitness Page, and want to say thank you to those who followed and liked my page, appreciate it. I am hoping to change the page up a bit soon, I was waiting for after I take my exam to do so, but I think I may change it sooner – so be on the lookout for that. 

 

Warmup:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed. 

I debated on jogging and sprinting interval, but I lost that debate with my brain. He was much smarter than my body today,

 

Workout Session:

  • Stiff-legged barbell deadlift/upright row combo ( I did it with dumbbells instead because I read my handwriting wrong) 4 x 10-12, 70lb
  • Bench step up: 4 x 10-12 per leg
  • seated reverse grip barbell shoulder press: 4 x 10-12, 35lb. I had never used reversed grip and I thought it was more difficult actually, I could feel it much more than I do with the standard grip barbell shoulder press. 
  • lateral dumbbell raise: 4 x 15, 15, 10, 10. 20lb 

Superset:

  • bentover dumbbell rear flye: 4 x 15, 15, 10, 10. 40lb. I like this exercise, for multiple reasons but I always feel it working my delts really well. Having it as a superset challenged me more and the aftermath was my delts were sore. 

Feel free to share your workouts with me in the comment section, If you enjoy my workouts, please share, like and leave comments! 

 
 

Thanks for reading,

Your Fitness Blogger,

Shay-lon xxx