Good lifts Good chats

Good lifts 

Good chats

Had a worthwhile conversation with a member of the gym, and he was sharing his insight on career paths and taking on opportunities that could lead to bigger gains & success. It was well worth it, because I learned how to speak to a manager about wanting to negotiate salaries/hourly wages, etc and how to go about talking to a manager about my needs and asking questions so that it helps to give me more to go off of to make the possible choices for myself and my future. I didn’t have  my dad growing up, so for me, this was a huge deal and I appreciated it.

Besides that I did some heavier lifts today with squats and deadlifts & it felt easier.

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • EZ bar butt lifts: 4 x 25, 30 lbs
  • EZ bar hip thrusters: 4 x 25, 30 lbs

Workout:

  • Conventional deadlift: 3 x 1-2 (93%) 280 lbs
  • Barbell back squat: 3 x 1-2 (93%) 210 lbs
  • Front squats: 4 x 4-6, 100 lbs
  • Box squats: 2 x 5-6, 210 lbs 

Superset:

  • DB cleans: 4 x 5-6, 60 lbs
  • Kettlebell one handed overhead squat: 4 x 5-6, 8 kg
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Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

Leg set ready go!

Again, had to work with heavier weights to test the waters, I knew it would be difficult since it had been awhile since working out & training with heavier weights, but I managed okay and even did a video or two of the sumo deadlifts, which you can watch Here — they weren’t my max lifts, but they were about 80-85 percent of my max for 3 reps. 

Warm up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Hip abduction machine: 4 x 25, 50 lbs

Workout

  • Sumo deadlift: 3 x 3, 230 lbs
  • Sumo deadlift: 3 x 3, 245 lbs
  • Barbell back squat: 3 x 3, 180 lbs
  • barbell back squat: 3 x 3, 190 lbs
  • barbell front squat: 3 x 10, 65 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Hip thrusters: 3 x 10, 50 lbs

Tri-set:

  • seated leg extension: 3 x 10, 40 lbs
  • walking lunges: 3 x 10, 30 lbs
  • Box jumps: 3 x 10

Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

Follow me on social media for videos of my workouts:

Heavy core leg lifts “learning to push through”

Feeling bloated and cramping sucks. I wasn’t sure by the way my body was acting if I would be able to go through with this heavy lifting day, especially since it was deadlifts AND squats, and I knew I wouldn’t hae time to make up for it this week — because of it being Memorial Day weekend & I would be out of town most of the weekend. All I knew is, I had to try it and see what would come of it. Thankfully, it wasn’t my very best lifting day but it didn’t go poorly — it went better than I had expected & I am happy for that. I guess, this is what happens when you “push through” and “try”, sometimes it works out. 

I kept my accessory work fairly light but not super light. My main lifts were heavy and so I thought I would do high reps with accessory but not push a heavy load —

Warm up:

  • Body bar overhead squats: 4 x 25, 3 lbs
  • leg curl machine: 4 x 25, 30 lbs
  • EZ bar hip thruster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 1-2, 285 lbs (95% 1RM) I failed the 5th set because i lost some gas in my lift. Regardless, for the first few sets were easy. 
  • Barbell back squat (low bar/wide stance): 5 x 2-3, 190 lbs (95% 1RM) — easy lift, i was able to do 2 reps easy, probably could have went for 4 reps. 

Tri-set:

  • DB goblet squat: 6 x 12-15, 15 lbs
  • DB plie squat: 6 x 12-15, 30 lbs
  • Resistance band butt lifts: 6 x 12-15, red band

Tri-set:

  • Kettlebell single leg deadlifts: 6 x 12-15 each leg, 8 kg
  • linear leg press: 6 x 12-15, 388 lbs
  • Body bar squats: 6 x 12-15, 15 lbs

I did some video footage of my squat and deadlift from today – & also happen to get a follow from the legend Matt Wenning (professional Powerlifter) so that was fun and he also liked my video 🙂 

I know when I test my new max for squats, it will be well over 200 now.. I am hoping maybe 215-225 lbs. My deadlifts I am hoping it meets 310-315 lbs soon, but that will depend on the day and how well I lift with the correct form. My sumo deadlift probably will hit 275 lbs soon, so hoping for the best. I will probably test max’s in a couple more weeks — possibly the 1st or 2nd week of June is the goal. 

Watch my videos & check out some progress photos of me — Shaylon_FitnessWonderWoman (instagram)

don’t forget to follow my other social media outlets —

Twitter: ShayM_Fitness

Today’s workout —

Warm up:

 
  • Cable overhead triceps extension: 4 x 25
  • EZ bar bicep curls: 4 x 25, 30 lbs
  • Bentover DB reverse flyes: 4 x 25, 10 lbs

Workout:

  • Barbell bench press: 5 x 2-3, 115 lbs (95% 1RM) 

Tri-set:

  • DB floor press: 6 x 12-15, 40 lbs
  • DB upright row: 6 x 12-15, 20 lbs
  • DB lateral raises: 6 x 12-15, 20 lbs

Tri-set:

  • DB palms in bentover row: 6 x 12-15, 40 lbs
  • Cable reverse grip triceps extension: 6 x 12-15, 50 lbs
  • DB curls: 6 x 12-15, 40 lbs

Tri-sets:

  • Cable bicep curls: 6 x 12-15, 30 lbs
  • Cable upright row: 6 x 12-15, 20 lbs
  • Triceps Dips: 6 x 12-15
 

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results. 

 

Today’s workout reminded me, I can do it and I will do it. 

 

Warm up:

 
  • Leg press: 4 x 25, 60 lbs
  • Standing DB calf raises: 4 x 25, 40 lbs
  • DB romanian deadlifts: 4 x 25, 30 lbs

Today’s workout was heavy session with squats & deadlifts 

 

Workout:

  • Sumo deadlift: 5 x 2-3, 205 lbs (90% 1RM) and 3 x 1-2, 225 lbs (100 1RM) BUT I know I am ready to hit a new PR with my max, because 225 felt light. 
  • Barbell back squat (low bar, wide stance): 5 x 2-3, 180 lbs (90% 1RM) I decided to push 3 reps with this weight and it wasn’t easy, but after hitting three, I aimed for 5 reps and CONQUERED 🙂 Like my deadlift, my squat will be ready to hit a new 1RM soon as well, I didn’t max out on squats today though. 

Tri-set:

  • Walking EZ bar lunges: 6 x 5-8, 70 lbs
  • DB step ups: 6 x 5-8, 70 lbs
  • DB plie squats: 6 x 5-8, 50 lbs

cardio…

  • Sprints: 10 times, for 30 seconds each with a 45 second break between. 
  • Stair stepper: 10 minutes, level 5

P.S i used this company’s gel (Sweet Sweat) is the company and it did some good 🙂

 

Watch my squats from today at 180 lbs 3 and 5 rep squats