Short routine

Compound lifts

Warm up:

• seated leg curl: 4 x 25, 20 lbs
• butt lifts: 4 x 25
• front box step ups: 4 x 25

Workout:

• Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs 
• Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs

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Heavy never felt so good

Warm Up:

• Seated leg curl: 4 x 25, 20 lbs
• Kettlebell lateral lunges: 4 x 25, 4kg
• Single leg butt lifts: 4 x 25

Workout:

• Sumo deadlift: 6 x 2-3 (90%) 260 lbs
• Barbell back squat: 6 x 2-3 (90%) 200 lbs

This was all I had done today because I had to get home in time to have a nap, meal prep and get around for an online Webinar (which I ended up waking up late for – only got a glimpse of 30 minutes of it) so hopefully it still counts towards my CEC’s lol. 

P.S I did a two a day today and came in to lift with a friend  — working on triceps 

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! 

 

 

May 10th workout Heavy leg day gains

Warm up:

• DB goblet squats: 4 x 25, 10 lbs
• EZ Bar wide stance deadlifts: 4 x 25, 20 lbs
• EZ bar butt lifts: 4 x 25, 20 lbs 

Workout:

• Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs
• Barbell back squat (low bar, wide stance): 3 x 2-4, 3 x 160 , 3 x 170, 3 x 180

           — barbell back squat: 2 x 1-2, 2 x 190, 2 x 200 

Tri-set:

• Body bar overhead squat: 6 x 12-15, 9 lbs
• DB wide stance stiff-legged deadlift: 6 x 12-15, 50 lbs
• Fire hydrants: 6 x 12-15

Tri-set:

• Leg extension machine: 6 x 12-15, 60 lbs
• leg curl machine: 6 x 12-15, 50 lbs
• Hip adduction machine: 6 x 12-15, 50 lbs

 

 

 

 

The Editor Published my blog post :)

http://www.barrosofit.com/blog/dynamicstretching

My editor has published my article on his site officially. I would appreciate the feedback and to share it among your social media sites. I think it is a wonderful article. 

Thank you