Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon

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Oct. 23rd Workout

Monday Workout!

chest, legs, abs & cardio

Workout:

Superset:

 
  • Barbell bench press: 4 x 15-20, 75 lb, 65 lb
  • Linear leg press: 4 x 20, 180 lb

Superset:

  • Barbell back squat: 4 x 15-20, 105 lb, 85 lb
  • Push ups: 4 x 15-20

Superset:

  • Barbell incline press: 3 x 15-20, 45 lb
  • bodyweight squat: 3 x 20

Superset:

  • Barbell front squat: 3 x 15-20, 45 lb
  • Cable iron cross: 3 x 15-20, 40 lb, 30 lb

Ab Workout: (3 rounds)

  1. Russian Twist: 20 reps
  2. Crunches: 20 reps
  3. Side bends: 20 reps, 30 lb

Cardio Workout (3 rounds)

  1. Kettlebell swings: 30 seconds/45 seconds/ 1 minute, 10 kg/8 kg/ 6 kg
  2. Jump rope: 30 seconds/45 seconds/1 minute
  3. jumping jacks: 30 seconds/45 seconds/1 minute

I will be the first to admit that my workout performance today was horrible, not even close to good or decent, I was slow and not focused and barely lifting much weight before I was fatigued. Bad day, horrible workout. 

 

Fitness WonderWoman,

Shay-lon xo

 

How do you handle bad days at the gym?

 

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

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