Slow & Steady

I happen to make it back to the gym today (I only managed to go Thursday) and hadn’t gone since then or before then because I was stuck in my rut, but since coming back, my workouts will be starting off “easy” due to not wanting to over exert myself since it has been a little while since performing the lifts — and I want to gradually bring back what is left of my muscle memory; in hopes it will help to get back to normal in routine. I still have the same days/routine but the weight is a little lighter for now. The workout wasn’t long today but it did feel good. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 3 x 8. 75 lbs
  • Barbell floor press: 3 x 8, 90 lbs

Tri-sets:

  • Cable straight arm pull down: 3 x 10, 70 lbs
  • Cable face pull: 3 x 10, 50 lbs
  • DB standing triceps overhead extension: 3 x 10, 20 lbs

Tri-sets:

  • DB floor press: 3 x 10, 60 lbs
  • Standing DB shoulder press: 3 x 10, 40 lbs, 30 lbs, 20 lbs
  • Seated DB triceps overhead extension: 3 x 10, 20 lbs

Supersets:

  • DB lateral raise: 3 x 10, 20 lbs
  • DB front raises: 3 x 10, 10 lbs

Shay-lon Moss

ACSM Certified Personal Trainer

Sponsored Athlete

Owner of Confident Fit, LLC

Exercise Science Degree

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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