Don’t give up on Monday

Also don’t forget to follow me for more inspiration @ FitnessWonderWoman

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New Way of Doing Things

Time for me to finally hop off the Jim Wendler program and re-focus my attention on the things that Matt was telling me Tuesday so that when I schedule to see him in May, he can see I have developed in some form or fashion or at least have started implementing my programs around my weaknesses. Today was the first day back at the gym since meeting him Tuesday, so with it being Wednesday, and realizing I need at least 4 days a week — I decided I would start the core lifts with accessory work Monday. For the time being, Today, tomorrow and Friday I will be doing all accessory work using the warm up format he gave me, and only working on the muscles that he listed were my weaknesses. 

 

Today I focused on upper body accessory work & also added in some isolated core exercises as well. 

 

Warm up: 12-15 min

 
  1. DB chest press (because it will help with keeping my wrist straight) 4 x 25, 40 lbs & 30 lbs last set
  2. DB triceps overhead extension: 4 x 25, 15 lbs. 10 lbs, and 5 lbs
  3. Lat pulldown: 4 x 25, 30 lbs

I meant to keep the weight light while doing this warm up circuit but my ego got the best of me and I started with moderate weight thinking that I would be fine, but as you can see, I had reduce the load. 

 

Workout (Lats, triceps, rear delts) in that order

Superset:

  • Assisted pull ups (wide grip) 5 x 8-10, 100 lbs
  • Assisted pull ups (narrow grip) 5 x 8-10, 100 lbs
 

Superset:

  • Reverse grip triceps pushdown: 5 x 8-10, 50 lbs
  • DB Tate press: 5 x 8-10, 30 lbs

Superset:

  • Cable face pulls: 5 x 8-10, 60 lbs
  • Seated bentover rear delt raise: 5 x 8-10, 20 lbs

Tri-set:

  • One arm lat pulldown: 5 x 8-10 each arm, 20 lbs, 30 lbs
  • DB triceps kickback: 5 x 8-10 ea arm, 15 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs

Core Workout:

Tri set:

  • Decline medicine ball sit ups: 3 x 20, 8 lbs
  • Body weight decline sit ups: 3 x 20
  • Med ball slams: 3 x 20, 10 lbs

First day went alright, the warm up was grueling but definitely got me worked up and warm for the rest of the workout. Day two is tomorrow. 

 

Shay-lon

 

Monday’s 3 month 1RM check (shoulder press)

First and for most I want to apologize for the delay in post this week, Tuesday I was very sickly & bed ridden all day due to muscle fatigue, sore throat and nausea, and didn’t have the energy to blog; let alone make it to the gym, so I made Tuesday my rest day. Today I am feeling somewhat better, but now have runny nose and no sore throat, so I will be attending the gym but careful to not overdue anything if it progresses. This whole week will be my 3 month check in for my 1RM’s to make sure I am hitting my mark in each of my lifts. Monday, I started wit the barbell shoulder press — and very happy with the results.

 

Keep in mind, the last time I checked my 1RM was Jan.1st of 2018.

 
 
  • Barbell shoulder press: 90 lb 1-RM (this is 5 lb more than my RM from Jan)
 
  • Push press: 3 x 8-10, 70 lbs

Superset:

  • Seated DB shoulder press: 3 x 8-10, 40lbs
  • Seated DB curl: 3 x 8-10, 50 lbs

Superset:

  • Smith machine upright rows: 3 x 8-10. 75 lbs
  • One arm DB bentover rows: 3 x 8-10, 40 lbs

Superset:

  • DB front to lateral raises: 3 x 8-10, 30 lbs
  • Barbell shrugs: 3 x 8-10, 205 lbs

Cardio workout:

  • Upright stationary bike: 15 min, level 8, rpms 75+

I kept the accessory work moderate weight after doing the core lift

World Autism Awareness Day

For those who are unaware, today is “World Autism Awareness Day” — I am all for mental health awareness (my blog focuses on both mental and physical health). I think it is good that we keep ourselves educated and aware of current events going on around us, mental health issues/conditions and wanting to understand other people’s experiences. I know autism isn’t anything new, but I know people who suffer from a mild form of it, and some of my family members have worked with kids who suffer from moderate to more severe forms of autism. We have come a long way in science, but still there is no affirmative answer as to how some people become autistic and others don’t. It is believed that both environmental factors and genetics play a part in autistic persons but NO specific environmental causes have been proven yet. For a while I know many people blamed the vaccination that prevented childhood infectious diseases but multiple studies have said that the vaccinations did not increase the chances of autism — not saying that these studies are 100 percent true, because I believe there may be studies who slightly disagree with this claim, but I suppose it all depends on what source is saying what and your thoughts around it after gaining more understanding and research on the topic. 

 

If you are unaware of what autism is, it is characterized as “a developmental disorder that that impairs the ability to communicate and interact”. With this being said, it doesn’t mean that everyone with autism cannot speak or form sentences, or is mute; I have a client with autism, who functions and speaks just the same — as said before, some have mild forms and others have more moderate or severe forms of autism. 

 

Common signs of autism?

 
  • Social impairment and communication difficulties — some people find social interactions difficult. Simply avoiding eye contact, not respond to their name, children with autism may find they would rather be alone (play games by themselves vs playing with other children), many people with autism may have a difficult time with talking about their feelings and understanding other people’s feelings. Delayed speech, no speech, inappropriate forms of speech, awkwardness while talking, may repeat phrases, or give unrelated answers to questions.. etc.
  • Repetitive & characteristic behaviors: Repetitive movements or unusual behaviors, become obsessive over certain topics, preoccupied with certain aspects of a toy, many people with autism thrive from routine (changes can be challenging for them), anger or emotional outburst. etc. 

There are more signs I hadn’t listed but this gives you somewhat of an understanding but it’s always good to get more information from your medical doctor or a specialist in the area of mental health who can provide more answers. 

 

Treatments can include medications that DON’T CURE OR TREAT MAIN SYMPTOMS, medications can help some of the symptoms (anxiety, depression, obsessive behavior), another treatment is “educational & behavioral interventions (which have been proven to be helpful) 

 

Diagnosing autism can be difficult at times because of the fact that sometimes symptoms go unrecognized for a period of time & not everyone experiences the same type of symptoms. 

Some early on indicators might be: 

  • poor eye contact
  • no response to name
  • no babbling or pointing by age 1
  • no smiling or social responsiveness

just to name a few. Later indicators:

  • impaired ability to make friends with peers
  • repetitive or unusual use of language
  • abnormally intense or focused interest
  • preoccupation of certain objects or subjects

plus more that I haven’t listed. Again, the best thing to do is ask questions to medical professionals or do your own research, because even if you don’t know anyone who suffers from autism, it doesn’t mean you won’t ever come into contact with someone who doesn’t have it. Hopefully this information was somewhat helpful and more of you share your own tidbits of information in the comment sections; thanks for reading, comment, like, and share! 

 

Shay-lon 

Wednesday Bench Deload

If I haven’t already mentioned in previous post from this week; this whole week is a deload week for me, besides the accessory workouts; those will be heavy weights — my core lifts will be low weight t help with recovery and of course, I will add some cardio here and there during the week as well. 

 
 
  • Barbell bench press: 3 x 5

 

  • 40% of 90% 1RM: 50 lbs
  • 50% of 90% 1RM: 65 lbs
  • 60% of 90% 1RM: 75 lbs

 

Superset:

  • DB chest press: 5 x 6, 90 lbs
  • DB alternating curls: 5 x 6, 60 lbs

Superset:

  • Push ups, 5 x 6
  • bench dips: 5 x 6

Superset:

  • DB hammer curls: 5 x 6, 60 lbs
  • lat pulldown (wide grip): 5 x 6, 100 lbs

Superset:

  • DB flyes: 5 x 6, 40 lbs
  • DB overhead triceps extension: 5 x 6, 30 lbs
 

 

Tuesday Doubles

Since I missed Monday’s workout, I made up for it today with two core lifts. This week started the deload week for my core lifts 

 
 
  • Conventional deadlift: 3 x 5

 

  • 40% of 90% 1RM: 105 lb
  • 50% of 90% 1RM: 130 lb
  • 60% of 90% 1RM: 160 lb

 

  • wide stance barbell stiff legged deadlift: 5 x 6, 160 lb
  • one legged kettlebell deadlifts: 5 x 6 each leg, 16 kg
  • rack pulls: 5 x 6, 185 lb
 
  • Barbell shoulder press: 3 x 5
  1. 40% of 90% 1RM: 35 lb
  2. 50% of 90% 1RM: 40 lb
  3. 60% of 90% 1RM: 50 lb
  • standing DB shoulder press: 5 x 6, 50 lb
  • Cable face pulls: 5 x 6, 90 lb
  • DB front to lateral raises: 5 x 6, 30 lb

Cardio workout:

  • Upright stationary bike: 20 min, level 8, rpm: 75+

I did a video of my wide stance stiff legged deadlifts —- deads

 

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Yesterday’s hammies and glutes

I made some huge strides yesterday when it came to my deadlifts, I was able to lift heavier weights more more reps and without a weight belt. 

 
 
  • Conventional Deadlift: 3 x 5,3,1

 

  • 75% of 90% of 1RM: 200 lb, no weight belt
  • 85% of 90% of 1RM: 225 lb, no weight belt
  • 95% of 90% of 1RM: 250 lb, 3 max reps

 

I also see where sometimes my form is “off” during my deadlifts, my initial starting position is fine, but I have a bad habit of lifting my butt before using my legs and it is something I will continue to work on, so if you take notice, one of my videos, it does have this bad habit being utilized. Weird thing is, when training clients, my form is spot on, but when training myself, I tend to be less strict and that isn’t good but I am glad I do videos of this so I know where my mistakes lie. Not to mention, I have the “form and technique” police on my case when I post videos to IG.

 
  • Barbell Hip thruster: 5 x 5-6, 135 lb
  • DB romanian deadlift: 5 x 5-6, 90 lb
  • Kettelbell snatch: 5 x 5-6, 12 kg
  • Barbell stiff-leg deadlift: 5 x 5-6, 185 lb — new PR 😀 

Cardio Workout:

  • Stair climber: 15 min, level 7