Thursday, Sept. 28th Workout

Traps, Lats & Forearms (Light weights, higher reps)

 

Workout:

Superset:

 
  • Chin ups: 3 x 15-20
  • Barbell shrugs: 3 x 15-20, 135 lb

Superset:

  • Close grip front lat pulldown: 3 x 15-20, 90 lb
  • Plate shrugs: 3 x 15-20, 90 lb

Superset:

  • Full ROM lat pulldown: 3 x 15-20, 40 lb
  • Finger curls: 3 x 15-20, 20 lb

Superset:

  • Palms down DB wrist curl: 3 x 15-20
  • rope straight arm pulldown: 3 x 15-20, 50 lb
  • DB shrugs: 3 x 15-20, 60 lb

Pull ups: 3 x 5

 

Cardio:

  1. Jump rope: 1 minute
  2. Jump rope: 45 seconds
  3. Jump rope: 30 seconds
  4. Jump rope 1 minute
  5. Jump rope: 45 seconds
  6. Jump rope: 30 seconds
  7. Jump rope: 1 minute

HIIT Training (3 rounds)

 
  1. Flutter kicks: 15 seconds
  2. Sitting twist: 15 seconds
  3. Leg raises: 15 seconds
  4. Raised leg circles: 15 seconds

1 minute rest between rounds. 

 

I will be the first to say that my hiit training today was challenging, it was my first time performing leg circles and leg raises as ab workout but it was challenging for sure, don’t think I could have lasted longer than 15 seconds. I did those 3 sets of pull ups and barely could do 2 because by then my traps and lats were sore! but the chin ups came easy and of course the jump rope was fun! Overall a good workout!

 

Fitness WonderWoman,

Shay-lon xo

 

P.S a lot of people forget to work their wrist and forearm muscles, but do know it is very important, so start implementing them as part of your workout! if you need some ideas, hit me up!

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Tuesday- Sept. 19th Workout

Shoulders & Biceps

 

Workout:

Superset:

 
  • Two arm kettlebell military press: 4 x 8-10, 16 kg
  • DB alternating curls: 4 x 10, 50 lb

Superset:

  • Seated side lateral raise:  3 x 10-12, 20 lb, 30 lb
  • Seated DB curl: 3 x 10, 40 lb

Superset:

  • Side lateral to front raise: 3 x 10-12, 20 lb
  • alternating hammer curl: 3 x 10, 40 lb

Superset:

  • Seated barbell military press: 4 x 8, 45 lb
  • barbell curl: 4 x 10, 40 lb
  • band pull apart: blue band

Cardio Workout:

  1. Jump rope – 1 minute
  2. sprints- 1 minute 
  3. jump rope- 45 seconds
  4. sprints- 45 seconds
  5. jump rope- 30 seconds
  6. sprints- 30 seconds 

Superset, one after the other. Sprints = 100 m

 

HIIT Training:

 
  1. Plank ( 10 seconds)
  2. elbow plank (10 seconds)
  3. one arm plank (10 seconds each arm)
  4. elbow plank (10 seconds) 
  5. plank (10 seconds) 

 I did 3 rounds, and did 1 minute rest after each round. 

 

Fitness WonderWoman,

Shay-lon xo

 
 

September 13- Workout

Warm up:

 
  • 2-3 minute step up

Workout:

Superset:

  • Bulgarian Squat: 4 x 10, 30 lb
  • Hammer curls: 4 x 10, 40 lb

Superset:

  • Pull ups (wide grip): 3 x 10
  • reverse EZ bar curls: 3 x 10, 40 lb

Superset:

  • goodmorning: 3 x 10, 30 lb
  • Rack pull: 3 x 10, 95 lb

Superset:

  • Leg extension: 4 x 10 – 60 lb, 3 x 8- 80 lb, 3 x 6 – 100 lb
  • leg curls: 4 x 10- 60 lb, 3 x 8- 70 lb, 3 x 6- 80 lb

HIIT TRAINING: (5 rounds)

  1. plank leg raises (15 seconds)
  2. plank arm raises (15 seconds)
  3. mountain climbers (15 seconds)

If you enjoy my workouts make sure to like, comment, follow and share!

 

Fitness WonderWoman 

Shay-lon xo

 

September 12th workout

Warm up:

 
  • 2-3 minute step ups

Workout:

  • barbell bench press: 4 x 10- 65 lb, 3 x 8 – 80 lb , 3 x 5 – 90 lb

Superset:

  • back flyes (resistance band): 4 x 10, red band
  • Bosu ball push ups: 4 x 10

Superset:

  • standing military press: 4 x 8, 60 lb
  • Crossover (w/ bands): 4 x 10, red band

Superset:

  • DB squat to shoulder press: 3 x 10, 40 lb
  • one arm DB bench press: 3 x 10, 20 lb

Superset:

  • push press: 3 x 8, 60 lb
  • hammer grip incline DB bench press: 4 x 8, 40 lb

Abs

Superset

  • Hanging knee raise: 1 x 15
  • cable crunch: 1 x 20
  • side bends: 1 x 15 each side, 25 lb

HIIT Training:

Burpees:

  • 10 seconds (20 sec rest)
  • 20 seconds (20 second rest)
  • 10 seconds (20 second rest)
  • 20 seconds (60 sec rest) 

3 rounds. 

 

Definitely a lengthy workout today and a good HIIT training workout. 

 

Like, comment, share and follow.

 

Fitness WonderWoman,

Shay-lon xo

September 11th workout

Sorry bloggers.. I am a day late on this particular workout, yesterday I ran out of time before work and didn’t get the chance to post my workout.. so here is yesterday’s and I will also post today’s as well!

 

Warm up:

 
  • 2-3 minute jump rope

Workout:

  • Barbell squat: 4 x 10 – 65 lb, 3 x 8- 95 lb, 3 x 5- 135 lb
  • Barbell deadlift: 4 x 10- 95 lb, 3 x 8- 115 lb, 3 x 5- 135 lb

Superset:

  • vertical leg press: 4 x 15, 205 lb , 225 lb
  • DB box step ups: 4 x 30 seconds, 30 lb

Superset:

  • Leg press (linear): 5 x 10, 180 lb 
  • Box Step ups: 5 x 30 seconds

HIIT Training:

  • Squats (one minute)
  • Lunge step ups ( one minute)
  • planks ( one minute)
  • mountain climbers (one minute)
  • jump rope (one minute)

1 round of each, with a 1 minute rest between exercises. 

 

Overall this was a good leg day workout I created, I really focused on the squats and deadlifts and add some leg press variations for some supersets!

 

Like, comment, share and follow!

 

Fitness Wonderwoman,

Shay-lon xo

September 5th Workout

Shoulders, chest and HIIT Training

Workout:

Superset:

 
  • Upright Cable row: 3 x 8, 8, 10. 50 lb, 60 lb, 70 lb
  • Smith machine bar push up: 3 x 10

Superset:

  • Seated DB shoulder press: 4 x 6, 6, 8, 10. 50 lb, 40 lb
  • Barbell incline bench press: 3 x 10, 75 lb

Superset:

  • Arnold DB press: 3 x 8, 8, 10. 40 lb
  • Incline DB flyes: 3 x 10, 30 lb

Superset:

  • Band pull apart: 4 x 10 (blue band)
  • low cable crossover: 3 x 8, 8, 10. 40 lb
  • Front plate raise: 3 x 10, 25 lb

Superset:

  • Barbell bench press (medium grip): 3 x 8, 8, 10. 70 lb, 75 lb
  • Lateral raise with band: 3 x 10 (green band)

HIIT Training: ( 5 rounds) 1 minute rest after each round

  • 20 second high knees
  • 20 second squats
  • 20 second burpees

Overall, I love creating my own workouts, they teach me new things about myself and challenge me to try new movements and add some variety to my lifts and not to mention, it is good to create my own because it allows me to experiment with my weaknesses and strengths in all areas of my body. If you enjoyed my workout, please like, comment and follow! 

 

Fitness WonderWoman, 

Shay-lon xo

Phase Two: Week 6|Day 41|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope

Workout:

  • Wide grip lat pulldown: 3 x 21-30, 50 lb (1 minute jump rope)
  • Pulldown behind the neck: 3 x 21-30, 50 lb ( 1 minute side to side shuffle between each set)
  • Rope straight arm pull down: 3 x 21-30, 40 lb (1 minute skipping in place between sets)
  • DB shrugs: 4 x 21-30, 95 lb (1 minute smith machine clean- 75 lb between each set)
  • EZ bar cable curl: 3 x 21-30, 30 lb (1 minute DB lunge- 20 lb between each set)
  • Incline DB curl: 3 x 21-30, 30 lb (1 minute goblet squat -30 lb between each set)
  • Hammer curls: 3 x 21-30, 30 lb (1 minute kettlebell swing – 8kg between each set)
  • Seated DB palms down wrist curl: 3 x 21-30, 30 lb (1 minute squat jump between each set)

Review:

So this particular program I enjoyed because it allowed me to do cardio while also lifting without having to hop on a cardio machine. I also felt like the program was good about giving you options to choose from when it came to the cardio acceleration between sets – I will definitely be implementing the cardio acceleration in future workouts. I didn’t get totally shredded, if anyone of you have been keeping up with my Instagram, then you know I was already in good shape and so this helped to increase my endurance and pushed me to also drive myself without rest between sets. I didn’t follow the meal plan it had set for me, but I know that some people based on reviews said it helped them and they lost a good amount of weight doing the whole program- I might have lost 5 lb or so, but nothing huge but AGAIN I did not follow the meal plan it had set in stone. 

The only thing I did not particularly love about the program is some of the workouts were the same throughout the workout and while it didn’t bore me, it could bore others who like variations. I know my collaboration partner said she changed up the exercises to her liking after a while. The program can be found at – https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

 

For half of this month, I am going to do some recreational lifts that focus on increasing my strength and muscle mass, and then work on some HIIT cardio possibly as well then I will hop on a new program.. so be looking out for that 🙂

 

Thanks for everyone’s continued support! 

 

Fitness WonderWoman, 

Shay-lon xo

Phase Two: Week Six|Day 37|Six Weeks To Shreds

Day 37.

Warm up:

 
  • 2-3 minute bench step ups

Workout:

  • Barbell shoulder press: 4 x 2-5. 75 lb (seated) (1 minute bench step up between sets)
  • DB shoulder press: 3 x 2-5, 60 lb (seated) (1 minute kettlebell swings- 8kg  between sets)
  • Standing DB upright Row: 3 x 2-5, 50 lb (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5, 155 lb (1 minute box jumps between sets)
  • Barbell deadlift: 3 x 2-5, 155 lb (1 minute med ball slams- 10 lb between sets)
  • Leg press: 3 x 2-5, 180 lb (1 minute mountain climbers between sets)
  • Standing calf raises: 3 x 4-5 ( 1 minute lateral bounds between sets)
  • Seated calf raises: 3 x 4-5, 180 lb (1 minute skipping in place between sets)

My left knee was not in pain today and for the past couple of days I have been taking glutamine with my protein shake after my workout (which I will explain what glutamine is in another post) and it has helped quite a bit with my muscle recovery. The barbell shoulder press was hard today, that is the heaviest i have lifted while seated and I have to give myself credit because it wasn’t easy by any means. My barbell squat was good, I took my time with it because of the past few days of my knee being dumb and it worked out okay. The leg press, I could have gone higher with 2-5 rep range but didn’t today so.. honestly, I should be hitting 370 for that range .. by now for the leg press. I like that this program implements calf exercises because many people overlook them!

 

Fitness WonderWoman,

Shay-lon xo

 

Let me know how many of you take a glutamine supplement? also, let me know do you implement calf exercises in your workouts?

 
 

Phase Two: Week 5. Day 32|Six Weeks To Shreds

Warm up:

 
  • 2-3 minute jump rope 

Workout:

  • Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets)
  • Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets)
  • DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets)
  • Cable rope overhead triceps extension: 3 x 16-20 , 30 lb (1 minute side to side shuffle between sets)
  • Cable lying triceps extension: 3 x 16-20, 30 lb (1 minute kettlebell swings – 8kg between sets)
  • Triceps pushdown (rope attachment) : 3 x 16-20. 40 lb (1 minute goblet squat -30 lb between sets)
  • Cross-body crunches: 3 x 16-20 ( 1 minute running in place between sets)
  • Standing cable woodchop: 3 x 16- 20, 20 lb (1 minute lunge jumps between sets)

Today my knee didn’t hurt much except for the goblet squats, but still got things done in a timely manner and worked up a good sweat. The more reps, I lowered my weight, but it brought on muscle soreness in a different way, really focused on pushing my cardio and also getting through this rep range. 

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo