May 22nd workout

Going back in time to Tuesday, where I left off. 

 

Warm up:

 
  • Resistance band lateral leg raises: 4 x 25, green band
  • Hip adduction machine: 4 x 25, 40 lbs
  • Kettlebell stiff legged deadlifts: 4 x 25, 4 kg

Workout:

  • Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 100 lbs (50% 1RM)
  • Barbell wide stance stiff legged deadlifts: 6 x 8-12, 100 lbs
  • Barbell front squats: 6 x 4-8, 100 lbs 

Tri-sets:

  • One arm kettlebell swings: 6 x 8-12, 10 kg
  • EZ bar goodmornings: 6 x 8-12, 40 lbs
  • Body bar overhead squat: 6 x 8-12, 9 lbs

Cardio:

  • Treadmill intervals: 2 min, 5.5 speed, no incline THEN, 1 minute, 3.5 speed, no incline — did this for a total of 10 minutes 
 

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Twitter: ShayM_Fitness

 

P.S Facebook page will be under construction for a little while, so be looking forward to new updates, tabs and interesting additions 🙂

 
 
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May 15th Sumos & Squats

Speed and explosiveness

 

Warm Up:

 
  • Linear leg press: 4 x 25, 118 lbs (platform only)
  • Kettlebell swings: 4 x 25, 12 lbs
  • front box jumps: 4 x 25

Workout:

  • Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM)
  • Barbell front squat: 6 x 12-15, 55 lbs
  • barbell back squat (high bar, narrow stance) 5 x 3-6, 110 lbs

Tri-set:

  • smith machine sissy squats: 6 x 12-15, 50 lbs
  • smith machine lunges: 6 x 12-15 each leg, 50 lbs
  • front leg raises: 6 x 12-15

Tri-set:

  • smith machine stiff legged deadlifts: 6 x 12-15, 95 lbs
  • DB goblet squat: 6 x 12-15, 20 lbs
  • kettlebell swings: 6 x 12-15, 10 kg
 

Monday May 7th — Bench day (speed training)

Warm up:

 
  • Straight arm pulldown: 4 x 25, 30 lbs
  • DB upright row: 4 x 25, 10 lbs
  • Triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 9 x 3-6, 80 lbs off the floor (60%1RM)

           — Barbell bench press: 5 x 3-6 (wide) 80 lbs

           — Barbell bench press (close grip): 5 x 3-6, 80 lbs 

Tri-set:

  • Smith machine one arm upright rows: 5 x 10-15, 55 lbs 
  • Incline close grip push up: 5 x 10-15
  • Smith machine bentover row: 5 x 10-15, 55 lbs

Tri-set:

  • Reverse grip lat pulldown: 5 x 10-15, 60 lbs
  • Seated overhead triceps extension: 5 x 10-15, 15 lbs, 20 lbs
  • One arm DB bentover row: 5 x 10-15, 25 lbs, 30 lbs, 35 lbs, 40 lbs, 45 lbs 
 

Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)

 
 

Tuesday Double —

Can never be prepared for what’s to come.

 

First time having to do squats and deadlifts on the same day, I survived. For now. I did another dynamic workout today with the two core lifts; speed, power and explosiveness. Check out the progress with my low bar — wide stance squats and sumo deadlifts; both done at 60% of 1RM: Squats and sumos

I pretty much decided that I would work on sumo deads this week and conventional next week– switching it every week so I hit both but not at the same time. I am still working on getting used to the low bar wide stance squats — they have been weird, but I know they will be helpful and worth my while.

Warm up:

  1. Kettlebell swings: 4 x 25, 12 lbs
  2. EZ bar hip thrust: 4 x 25, 20 lbs
  3. Front box jumps: 4 x 25

Workout:

  • Barbell sumo deadlifts: 9 x 3-6, 135 lbs
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 120 lbs

Tri-sets:

  • Hip abductor machine: 5 x 10-15, 100 lbs
  • Butt lift with band: 5 x 10-15, red band
  • one arm kettlebell clean: 5 x 10-15, 12 lbs

Tri-sets:

  • Hip adductor machine: 5 x 10-15, 50 lbs
  • Glute kickbacks: 5 x 10-15
  • Stiff legged DB deadlift: 5 x 10-15, 40 lbs

Tri-sets:

  • Lateral band walks: 5 x 10-15, green band
  • smith machine kneeling squat: 5 x 10-15, 75 lbs
  • kettlebell romanian deadlift: 5 x 10-15, 10 kg

Shay-lon

Monday Bench press session

Bench with speed and power

So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section. 

 

Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort. 

 

Warm up: 12-15 min (done as a circuit)

 
  1. DB press: 4 x 25, 30 lbs
  2. Cable one arm tricep extension 4 x 25 each arm, no weight
  3. Pec dec/rear delt machine: 4 x 25, 20 lb

Workout:

  • Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.

Tri-sets:

  • Close grip lat pulldown: 5 x 10-15, 70 lbs
  • Kneeling cable tricep extension: 5 x 10-15, 70 lbs
  • Cable face pull: 5 x 10-15, 70 lbs

Tri-Sets:

  • Rope straight arm pull down: 5 x 10-15, 40 lbs
  • Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
  • Bentover DB reverse fly: 5 x 10-15, 30 lbs

Tri-Sets:

  • Seated elevated cable rows: 5 x 10-15, 90 lbs
  • Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
  • EZ bar military press: 5 x 10-15, 50 lbs
 

Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well. 

 

Shay-lon 

Thursday Week Three|Day Four

Workout:

 
  • Barbell bench press: 3 x 12, 70 lb
  • Incline DB bench press: 3 x 12, 60 lb
  • Close grip pull up: 3 x to failure
  • Military press: 3 x 12, 50 lb
  • barbell upright row: 3 x 12, 50 lb
  • Floor crunch: 3 x 20

I had to do less weight with everything besides the barbell bench press for 12 reps, which I was happy I could do 70 lb for 12 reps on the bench press but wasn’t as happy with the military press and incline bench press, because I had to go down 10 lb to do 12 reps. Hopefully this coming week, I can work on that.

 

Fitness WonderWoman

Shay-lon