Phase Two: Week Four. Day 24| Six Weeks To Shreds

Warm up:

 
  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 70 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 9-11. 70 lb ( 1 minute goblet squat – 30 lb between sets)
  • Seated cable rows: 3 x 9-11.  120 lb ( 1 minute box jumps between each set)
  • Barbell shrug: 4 x 9-11. 155 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 9-11. 45 lb (1 minute kettlebell swings- 8kg between each set)
  • seated barbell curl: 3 x 9-11. 30 lb (1 minute med ball slams – 10 lb between each set)
  • Reverse barbell curl: 3 x 9-11. 45 lb. (1 minute DB lunge-20 lb between each set)

Today I was not feeling it, I was fatigued before getting started and just aching a bit. I don’t think it is over training ( not quite that bad) .. I just think it is about that time again (if you know what I mean). I couldn’t finish a whole minute of med ball slams without stopping and I hardly slammed the ball hard enough to make a noise, I was just barely getting by on my workout today, BUT with all that being said, I made some good progress compared to my week one results. If you are interested in seeing the results from week one to now, click Here

 

Anyone else have a long day at the gym today, or just not feeling today’s workout? 

 

Fitness Wonder Woman,

 

Shay-lon xo

now for those of you who are working on building strength and need something lighter to get started, my gym used body bars with some of their clients and in college I started with one for a class or two and let me tell you, they come real handy!

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Fitness/Health Advice & Tips #2: Take a Rest Day

Take  A Rest Day!

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-tips-2

 

12 Week Cut Program Update|YouTube Vlog| Weight Gain… shit.

https://www.youtube.com/watch?v=D7Ax5RnGPEA

My 12 Week Cut – Day 13 (Week 3)

Happy Monday!!! Fit Family 🙂

 

All of you probably thought I forgot to keep up with my program BUT no, I have been keeping up with it (just haven’t posted about it in some days because my workouts are repetitive a lot and because I wanted to give you guys something new to look at instead of sharing the same workouts) I will be doing a YouTube video today talking about my 12 week cut and some updates so that everyone can stay aware of my body and eating and workouts. I figured I would share this workout since I did go up in weight since day one in some of these exercises and let ya’ll in one a secret toward the end of this blog post.

 

Workout Session:

 
  • Incline bench press: 4 x 8-10 (increased the amount of sets by 1) 50 lb (increased the weight by 5 pounds) this was a good thing, I am feeling it very much so and it definitely is a struggle but I am happy I am able to do 50 lb at 10 reps.
  • One arm DB row: 4 x 10 -12 (increased the amount of sets by 1). 25 lb, I again increased the weight by 5 pounds and I think by next week I will be going up another 5 pounds hopefully. 
  • Seated Barbell press: 4 x 8 -10 (increased the set by 1) 40 lb, increased the weight by 5 lb. Which is very good, it is very difficult, the first set always works out but the 2nd and third set gets more difficult. I don’t think I am ready to go up another 5 until another couple of weeks on this one (which is odd, since my standing barbell press is 50-60 lb)
  • pull ups: 4 x 10 (increased the set by 1) and this did make a difference by increasing the sets, I was fatigued by the 3rd and 4th set honestly. 
  • skullcrushers: 4 x 10-12 (increased the set by 1) 20 lb and yes this does make a difference, I don’t know if I am ready for 30 lb yet, so I will stick with 20 lb for now. 
  • Dumbbell curls: 4 x 10-12 (I increased the set by 1) 40 lb. I think next week I will try to go up by 5 lb and see how I am doing, because I do well with my dumbbell curls for the most part but doesn’t mean I am ready to go full blown hulk mode.

I have finally also figured out the numbers (goals) for my low carb days,moderate carb days and high carb days based off my calories per macros, but to be honest, this is changing rapidly because I somewhat made a mistake in this, so I will talk about this in the YouTube video instead to save you from having to read a novel. 

 

My cardio has increased, today it was 10 minutes on the treadmill 4.8 speed and no incline. I felt good, no side stitch (I plan on writing about) because I just figured out what this was when I was getting sharp pains in my obliques. Hopefully it will help others who might have the same problem as I have. Otherwise , today I was out of the zone.. I really was and my right arm triceps  muscle hurt so much during my seated barbell press that it irritated me, I might have pulled something but I should hopefully be okay tomorrow. The secret is: Cutting is not easy! it takes so much dedication and discipline! I am feeling the overwhelming efforts. 

 

Are any of you on a cut program? how is it going? what week are you on? have you noticed any changes or results yet? 

 

I will share in my video what my weigh in revealed to me! lol — 

 

Your Fitness blogger,

Shay-lon xoxo

How to “Active” rest on a rest day

Don’t be the pink panther in this above picture.. 

 

Obviously he had too much fun the night before and now is rethinking about his actions all the while holding this last night’s beverage. We don’t want to be that guy, or maybe we do, either way, this isn’t a form of “active” rest. 

 

Many times on a rest day, people assume it means go watch your favorite netflix show while eating bon bons and sipping on your favorite beverage of choice BUT in all reality, your rest days should be more productive but not as extreme or intense as your workout days. I mean it is okay to eat bons bons and watch netflix – because having an actual day of rest is very important in training to keep from over-training and reduce chances of injury and exhaustion. I just mean the majority of your rest days should consist of productivity and things that don’t keep you indoors sitting on your butt all day, unless you are watching my YouTube videos (then by all means don’t move until you have watched them all) – I didn’t even learn this whole active rest idea until I was told about it during college and guess what? it made total sense to me. Hopefully it makes sense to you as well. So many of you want ideas on what to do on rest days that don’t consist of staring at the blank walls in your room? good, I am here to help you with this. 

 

I am going to name a few activities one can do for their rest days to keep them moving and grooving and heart pumping! 

 
 
  • go for a walk, I don’t mean to the fridge and back to your bedroom, I mean an actual walk someplace (trails, to the corner store, friends house, etc)
  • go swimming
  • participate in some sports 
  • ride a bike
  • go bowling
  • throw frisbee
  • take a hike 
  • go dancing
  • scuba diving
  • mountain climbing
  • rollerblading
  • ice skating
  • rowing
  • boxing
  • jump on a trampoline
  • skateboarding/longboarding
  • surfing
  • play some hopscotch
  • take the family to the nearby park

There are many, many activities one can do on their rest days. The point of an active rest day is to keep you moving so that you don’t get used to sitting all day and doing nothing. – which doesn’t benefit you. Usually when one continues their workout routine after an active rest day, they have more energy than the one who sat all day in the house the night before. Keep yourself busy throughout the day 😀

 

What do you like to do on your rest days? (be honest) leave answers in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxooo