Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 
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Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

I Pulled Through Monday (Week Three|Day One)

I didn’t skip chest day!

Workout:

 
  • Incline barbell bench press: 3 x 12, 70 lb
  • DB bench press: 3 x 12, 60 lb
  • Wide grip pull up: 3 x to failure

Superset:

  • Bentover barbell row: 3 x 12, 70 lb
  • Bentover DB row: 3 x 10, 40 lb

Superset:

  • Seated DB shoulder press: 3 x 12, 50 lb
  • Seated Arnold DB press: 3 x 8, 20 lb
 

DB side lateral raise: 3 x 12, 30 lb and 40 lb

 

Superset:

  • Sit ups: 3 x 30
  • Crunches: 3 x 30

Fitness WonderWoman,

Shay-lon 

 

Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps

Workout:

Tri-set:

 
  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb

Tri-set:

  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb

Tr-set:

  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb

Tri-set:

  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

 
 
  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)
 

Saturday, Oct. 28th Workout (late post)

Hey bloggers, 

You will have to forgive me because I forgot to post Saturday’s workout I did (yeah, no didn’t spend Saturday lazily, lol) 

 

Leg Day Gains!

Workout:

Superset:

 
  • barbell squat: 5 x 15 – 75 lb, 4 x 10 – 95 lb, 3 x 6 – 135 lb, and 1 x 5- 155 lb
  • Linear leg press (calf raises): 5 x 15 – 90 lb, 4 x 10 – 140 lb, 3 x 8- 180 lb and 1 x 6 – 230 lb
 
  • Sumo deadlifts: 3 x 8-10, 115 lb

Superset:

  • Barbell overhead squat: 3 x 8-10, 45 lb
  • Kettlebell pistol squats: 3 x 8-10, 12 lb

It was indeed a short workout because of the allotted time I had, but I got shit done and was able to still get in a decent workout – my legs are still sore! 

August 30th Workout

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

Superset:

  • DB chest press: 3 x 6-8,  70 lb 
  • Single leg deadlift: 3 x 15-20, 15 lb (ea leg)

Superset:

  • Stiff-leg deadlift: 3 x 6-8, 95 lb 
  • DB squat: 3 x 6-8, 50 lb 

Superset:

  • Plie lunge: 3 x 8-10 each leg
  • Barbell hip thrust: 3 x 6-8, 95 lb

Superset: 

  • Pistol squat: 3 x 8-10 each leg
  • Incline DB Press: 3 x 6-8, 60 lb

 1 minute jump rope

 1 minute DB step ups – 30 lb

 1 minute box jumps 

Did these 3 times for 1 minute each. no breaks. 

 

Fitness WonderWoman

Shay-lon xo

Bench Press PR & Video (Exercise How To)

https://www.youtube.com/watch?v=mKgSIFBjBpc&t=5s

As many of you may or may not know, I officially made it to the 100’s club on my bench press. It was tough but I feel so good knowing that I finally can bench 100 pounds! 😀 Hopefully within the next 3 to 6 months, I will be benching 10 or 15 pounds more. Nonetheless, I wanted to go over the proper form in performing a bench press. Many of you don’t think about form when doing it, but it is very important you perform this exercise correctly because you can injure yourself. I also recommend people have spotters, unlike myself in this video (which I should have used a spotter just in case) but I took a chance and it worked out but don’t take chances, because it could hurt you. Hopefully I will have the chance to hear all of you share your PR accomplishments in the bench press! 

 

How to perform the bench press:

 
  1. Utilize a flat bench (lie back on it). Using a medium width grip on the barbell, lift the bar from the rack and hold it straight over you with arms locked (starting position) 
  2. While breathing in , lower the bar slowly to your middle chest
  3. Take a brief pause, push the bar back to the starting position while breathing out. Use your chest muscles when pushing the bar up, lock the arms and contract the chest – hold the bar for a second at the top and then come down slowly again
  4. repeat for the recommended amount of repetitions 
  5. When finished, place the bar back in the rack

What muscles are affected?

  • Chest
  • Front shoulders
  • lats
  • triceps

For beginners, I recommend using a spotter and even more intermediate and advanced athletes, it is good to have spotter when lifting a new PR or unsure amount of weight. There are many different variations of the bench press and the hand placement – which I will go over in a future post. The important thing is, to use your chest muscles when pushing up, put less strain on the arms and really contract those muscles. If you don’t have a spotter, using a smith machine for beginners is another good idea… until you are more comfortable on the barbell or until you have a proper spotter. Everyone knows this is a fundamental exercise, where it develops upper body strength. If you have experienced previous injuries or conditions – please consult your doctor before performing this exercise. 

 
  1. What is your bench press max? 
  2. How many reps are you lifting for your max? 

Fitness WonderWoman ,

Shay-lon xo