Tuesday’s Dynamic Effort

10.30.18

Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs

Superset:

  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg

Cardio:

  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

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Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5

Today’s long leg sesshh

Warm up:

  • kettebell swings: 4 x 25, 12 lbs
  • Front box step ups: 4 x 25
  • DB Romanian deadlifts: 4 x 25, 30 lbs

Workout Seshh:

  • Conventional deadlift: 6 x 5-6 was the goal (but did 6 x 4-5) at 215 lbs
  • Barbell back squat: 6 x 5-6, 155 lbs

Supersets:

  • Front squats: 6 x 6-8 ( I did 5 reps) 120 lbs
  • Resistance band lateral leg raises: 6 x 6-8 each leg, red band

Supersets:

  • Barbell wide stance stiff legged deadlifts: 6 x 6-8, 100 lbs
  • box step ups w/ DB: 6 x 6-8, 40 lbs

Tri-sets:

  • Smith machine alternating lunges: 6 x 6-8, 95 lbs
  • DB squats: 6 x 6-8, 50 lbs
  • DB plie squats: 6 x 6-8, 55 lbs

Supersets:

  • Seated leg extension: 6 x 6-8, 60 lbs
  • Seated one legged leg extension: 6 x 6-8 each leg, 20 lbs

Cardio Seshhh:

  • Stationary bike: 20 minutes total. 
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+

& I run..

Warm up:

  • Treadmill: 8 min, speed 2.5 and no incline

Workout:

  • Treadmill: 20 minutes total (interval training)
  • 2 minutes @ 6 speed , no incline
  • 2 minutes at 3.4 speed, 8.0 incline

Nothing but the treadmill

Normally I am not a fan of the treadmill, but due to the stair climber being taken and wanting to add variety, I decided to give it a go. 

Warm up:

  • Treadmill: 10 minutes, no incline, slow speed

Workout:

  • Treadmill: 20 minutes total. I did interval training, 3 minutes running speed at 5.5, no incline then 1 minute walk at 3.0 speed (alternating until I have reached 20 minutes)

Overall. I was kind of nervous my running skills and cardiovascular wouldn’t do very well with today’s workout, but I did really well with the endurance aspect of it, I can’ t say i’d run 5 miles non-stop but I think having ran 3 minutes after every minute was challenging, yet satisfying. 

Monday Week 11

So today, I did two core lifts instead of one because Wednesday morning I have a hair appointment and wouldn’t be able to make into the gym in the morning, so I doubled up. I did the shoulder press & bench press core lifts.

  • Barbell bench press: 3 x 5,3,1
  1. 75% of 90% of 1RM: 95 lbs
  2. 85% of 90% of 1RM: 105 lbs
  3. 95% of 90% of 1RM: 120 lb, 2 max reps.
  • Barbell shoulder press: 5 x 5,3,1
  1. 75% of 90% of 1RM: 65 lb
  2. 85% of 90% of 1RM: 70 lb
  3. 95% of 90% of 1RM: 80 lb, 3 max reps
Superset:
  • DB chest press: 5 x 5-6, 90 lb
  • DB seated shoulder press: 5 x 5-6, 60 lb
Superset:
  • DB bench press (neutral grip): 5 x 6, 70 lb, 80 lb
  • DB lateral raises: 5 x 6, 40 lb
Cardio workout:
  • Stair climber: 15 min, level 7

 

Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video