No Slack on the Holiday

Just because it is St. Patrick’s Day doesn’t mean I slack off.. well maybe I slacked a little bit but not only did I make it to the gym, I had my mom and youngest brother attend with me! Yay! 😀 

 

My workout was shorter, because I was at the gym for a hour and half unlike my normal 2-4 hour sessions because I didn’t want to hold my family hostage in the name of gains today ❤ 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 155 lb
  • 80% of 90% of 1RM: 175 lb
  • 90% of 90% of 1RM: 200 lb, 8 max reps

 

  • Barbell front squat: 5 x 8-10, 85 lb
  • Barbell box squats: 5 x 8-10, 210 lb
 

 

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Fitness Collaboration|Six Weeks To Shreds Week 11

Week 11 🙂

https://www.youtube.com/watch?v=99ugMCmdcao

This is last week’s fitness collaboration for my six weeks to shreds program!

Phase Two: Week Three. Day 15| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium): 4 x 2-5. 95 lb and 100 lb (1 minute step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 2-5. 105 lb (1 minute running in place between each set)
  • Dips: 4 x 6-8. (1 minute kettlebell swings – 8kg between each set)
  • Barbell bench press (close grip): 4 x 2-5. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 5-6. 120 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 5-6. 205 lb (1 minute bench step up between each set)

I want to also mention I hit some PR’s today. I am officially in the 100s club for my bench press, I increased on my DB incline press by 30 lb and I increased on my hip thrust by like over 100 lb. Yes, lower reps, but built some great strength which was the focus today. 

 

I will have the video of my bench press PR tomorrow on the blog, but if you can’t wait until then, the video is up on YouTube and my instagram. 

YouTube: https://www.youtube.com/watch?v=mKgSIFBjBpc and Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en and I will also post more about the bench press tomorrow in a post, Thanks for stopping by.

 

Fitness WonderWoman,

Shay-lon xo

Week four|day one| 6 weeks to shreds part one

Warm up: 2-3 minute step ups with knee raise

  1. Barbell bench press: 4 x 9-11 (medium grip). 70 lb, 75 lb, 80 lb.  ( 1 minute bench step ups)
  2. Incline DB press: 3 x 9-11, 50 lb. ( 1 minute DB cleans – 30 lb)
  3. Decline DB bench press: 3 x 9-11,  50 lb (1 minute running in place)
  4. Dips: 4 x 9-11 (1 minute kettlebell swings – 15 lb)
  5. Barbell bench press:  4 x 9-11 (close grip) 75 lb (1 minute smith power clean – 75 lb)
  6. Smith machine hip raise: 3 x 9-11. 65 lb. (1 minute step ups)
  7. Hanging leg raise: 3 x 9-11. ( 1 minute quick step ups) 

Today was back to where we were on day one, but this time, my goal was to lift 5-10 lb more weight in each exercise compared to day one (which I did accomplish on all the lifts). The cardio acceleration between each set was to amped up, so I did 2 minutes instead of one minute of each one – which made a whole lot of a difference with my endurance. I am happy with today’s results. Thanks for reading, feel free to leave a comment, like, share, and follow!

 

Fitness WonderWoman,

Shay-lon xxxo

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 

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

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

12 Week ‘Cut’ Program (Day Six)

https://www.youtube.com/watch?v=VUpwoSGstr4