Muscle & Strength Submission

Submitted An Article to be Published

https://giphy.com/embed/39onL3yTmFw8I8agYk

via GIPHY

I submitted a fitness/health article to muscle & strength (popular fitness site and supplement store) and they got back with me the other day and said they would be interested in publishing my article — which is very exciting & a huge deal because they are highly recognized & a huge step in my fitness career as a writer and personal trainer! so #crossedfingers all goes well and if so, they will add it to their content queue and have it published. When it does get published, I plan on sharing it with all of you, so everyone can read it! 

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Bench Week 5

Day One Of Week 5

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • EZ bar bentover rows: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs

Workout:

  • Barbell bench press: 5 x 10 x 60%, 75 lbs

Superset:

  • DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 lbs
  • Barbell bentover row: 5 x 10, 65 lbs, 75 lbs, 80 lbs

Superset:

  • Smith machine one handed row: 5 x 10, 50 lbs
  • Floor row: 5 x 10, 100 lbs, 110 lbs

Superset:

  • Assisted dips: 5 x 10, 90 lbs
  • Wide grip assisted pull ups: 5 x 10, 100 lbs, 110 lbs, 120 lbs
Cardio:
  • Stair stepper: 8 minutes, level 8

Week Four no deadlifts

Tuesday

Week four of this program I am following for deadlifts is all accessory work but I decided to keep squats around for compound lifting purposes — but it feels good taking a small break away from deadlifts to allow my body to recover faster and more efficiently. 

Warm up:

  • Body bar goodmorning: 4 x 25, 3 lbs
  • Hip circles: 4 x 25
  • Hip bridges: 4 x 25
Workout:
  • Barbell back squat: 5 x 8-10, 135 lbs
  • Box squat: 5 x 6-8, 185 lbs
Superset:
  • EZ bar goodmorning: 5 x 8-10, 40 lbs
  • Reverse hyperextensions 5 x 8-10, 25 lbs
Superset:
  • Cable pull throughs: 5 x 8-10, 40 lbs
  • Seated leg curl 5 x 8-10, 
Superset:
  • Kettlebell overhead lunges: 5 x 8-10, 8 kg
  • kettlebell swings: 5 x 8-10, 12 kg

Week Four For Bench Press Program

1.07.19

Warm up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 40 lbs
  • DB reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Tri-set:

  • DB chest press: 5 x 5, 90 lbs
  • Seated lateral raises: 5 x 5, 30 lbs
  • plate front raises: 5 x 5, 35 lbs

Tri-set:

  • EZ bar close grip chest press: 5 x 5, 60 lbs
  • EZ bar curls: 5 x 5, 50 lbs
  • Pull ups: 5 x 5

Week Three Leg Day

Day Two 

Warm up:

  • Plie squat: 4 x 25, 10 kg
  • Kneeling hip stretch: 4 x 15 seconds 
  • seated hip adduction: 4 x 25, 40 lbs
Workout:
  • Conventional deadlift: 5 x 1 x 80%, 245 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Front squats: 5 x 5, 95 lbs (was going for 135 lbs – but was not feeling it today)
Superset:
  • Smith machine lunges: 5 x 5, 75 lbs each leg
  • Seated calf raises: 5 x 5, 80 lbs 
Tri-set
  • DB plie squats: 5 x 5, 16 kg
  • Kettlebell single leg deadlift: 5 x 5 , 10 kg
  • glute kickback machine: 5 x 5, 30 lbs each leg

Thursday, December 27th

Upper body workout

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Pec dec machine: 4 x 25, 20 lbs
  • reverse grip triceps pressdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 5 x 8 x 65%, 80 lbs 
  • Barbell bench press (narrow grip): 5 x 8, 70 lbs

Superset:

  • Lat pulldown (underhand): 5 x 8, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • body weight dips: 5 x 8

Superset:

  • DB alternating hammer curls: 5 x 8, 60 lbs
  • EZ bar reverse grip bentover row: 5 x 8, 60 lbs

Superset:

  • Seated DB alternating curls: 5 x 8, 40 lbs
  • DB bentover reverse fly: 5 x 8, 40 lbs

Tuesday, Christmas Day Workout

Week Two—Day One

Warm up:

  • Body bar butt lifts: 4 x 25
  • body bar goodmorning: 4 x 25
  • Body bar hip thrusters: 4 x 25

Workout:

  • Sumo deadlift: 5 x 3 x 75%, 215 lbs
  • Barbell back squat: 5 x 3 x 75%, 170 lbs

Superset:

  • Single leg seated extensions: 5 x 8 each leg, 30 lbs
  • Kettlebell goblet squat: 5 x 8, 10 kg

Superset:

  • Hip adduction: 5 x 8, 100 lbs
  • Hip abduction: 5 x 8, 100 lbs

Superset:

  • DB bulgarian squat: 5 x 8 each leg, 50 lbs
  • Seated single leg curl: 5 x 8 each leg, 30 lbs