Heavy squats & deadlifts

Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.

 

Warm Up:

 
  1. Side lunges: 4 x 25
  2. EZ Bar butt-lifts: 4 x 25, 20 lbs
  3. Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg

Workout:

  • Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs

       – sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs

       – Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs 

  • Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs

        – Barbell back squat: 2 x 1 (95%+ 1RM) 190 lbs, 200 lbs

 

HIIT Training: 5 rounds circuit

  1. High knees: 20 seconds
  2. squats: 20 seconds, 12 lbs body bar
  3. burpees: 20 seconds

Check out my workout: Core lifts

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Wednesday, Sept. 27th Workout

For starters, I am going to be honest in saying that today’s workout SUCKED. I don’t mean the actual workout in itself, because I made a good one, but my performance & I was angry, I was frustrated and I was throwing a tantrum getting pissed off and crying.. not because the workout was “hard” but because for some reason, I was failing at things I don’t normally do bad at, I was slower in my sprints, the kettlebell renegade rows – I kept falling over to the side .. it was aggravating, and not to mention, the ab roller workout & bottoms up workout I felt like I couldn’t do it correctly even when I knew I was.. it was like nothing was going the way it should have and I had no one to blame but myself. The competitiveness in me doesn’t like failure nor being weak nor being slow.. I aim to win everyday I am in that gym and any day I am competing, the rational person in me says this is normal, I will have bad days and the irrational person in me thinks shit should be perfect because I won’t accept anything less than. So today wasn’t my day … 

 

Light Ab & back workout

 

Workout:

Superset:

 
  • Alternating kettlebell renegade rows: 3 x 15-20, 24 lb
  • Ab roller: 3 x 15-20

Superset:

  • bentover barbell row: 3 x 15-20, 45 lb
  • bottoms up: 3 x 15-20

Superset:

  • Incline bench pull: 3 x 15-20, 30 lb
  • decline sit ups: 3 x 15-20

Cardio (3 times)

  • Kettlebell swings: 1 minute, 12 lb
  • DB box step ups: 1 minute, 20 lb
  • Sprints: 1 minute

HIIT Training: 5 Rounds, 1 minute rest between rounds

  1. High knees: 15 seconds
  2. Side leg raises: 15 seconds
  3. Jumping jacks: 15 seconds
  4. lunge step ups: 15 seconds 

Fitness WonderWoman

Shay-lon xo

Tuesday, Sept. 26th Workout

Sorry!

This whole week has been SUPER DUPER BUSY! 

I normally have time to let everyone know beforehand so that it doesn’t come as surprise if I miss days blogging – but I forgot. I have been running the gym I work at this whole week because the owner is on vacation and so I have had to work on days that are normally my day off, not to mention since now having a client at the gym, I have had to focus on making their workouts .. and I just been trying to keep up with studying as well. I hope all of you understand, and know that I will continue to blog and hopefully next week will be back to “normal” but bare with me if I miss some days this week because of my heavy workload. Thank you ahead of time and hope you enjoy this workout!

 

Light leg, biceps and triceps Workout

 

Workout:

Superset:

 
  • Kettlebell front squat: 3 x 15-20, 24 lb
  • Glute kickback: 3 x 15-20
  • Hammer curls: 3 x 15-20, 30 lb

Superset:

  • Kettlebell one-legged deadlift: 3 x 15-20, 12 lb
  • Cable one arm triceps extension: 3 x 15-20, 30 lb
  • Cable curls: 3 x 15-20, 30 lb

Superset:

  • DB squat to shoulder press: 3 x 15-20, 20 lb
  • Close grip EZ bar curl:  3 x 15-20, 20 lb
  • Lying DB tricep extension: 3 x 15-20, 30 lb

Superset:

  • Dips: 3 x 15-20
  • Barbell calf raises: 3 x 15-20, 45 lb
  • Bodyweight squats: 3 x 15-20

HIIT Training: 3 rounds

 
  1. Elbow plank (20 seconds) then 20 sec rest
  2. plank (20 seconds) then 20 sec rest
  3. Elbow plank (20 seconds) 20 sec rest
  4. plank (20 seconds) 60 seconds rest

I did a very light weight workout, nothing with heavy lifting, I was working on some muscular endurance and also some ab HIIT work as well. 

 

Fitness WonderWoman,

Shay-lon xo

 

Sept. 25th workout

Chest & Shoulders

 

Workout:

Superset:

 
  • Barbell bench press: 5 x5, 85 lb, 90 lb, 95 lb, 100 lb
  • plate front raise: 5 x 15-20, 25 lb

Superset:

  • Incline bench press: 5 x 5, 65 lb, 70 lb, 75 lb, 80 lb
  • Kettlebell seated press: 5 x 15-20, 16 kg

Superset:

  • DB bench press: 5 x 5, 70 lb
  • DB shoulder press: 5 x 15-20, 40 lb

Superset:

  • Incline DB flyes: 3 x 15-20, 20 lb
  • Lying rear delt raise: 3 x 15-20, 20 lb

HIIT Training:(5 rounds)

  1. Jumping jacks: 30 seconds (15 sec rest)
  2. Jumping jacks: 30 seconds (60 sec rest)

I need to work on my incline bench press, once I reached 80 lb, I was having issues keeping the weight but I pushed through, but wanted to get a lot higher than I did. The last set, I only managed about 3 reps. 

 

Fitness WonderWoman,

Shay-lon xo

 

Saturday Sept. 23rd workout

Leg Day

 

Workout:

Superset:

 
  • Barbell back squat: 5 x 15 – 45 lb, 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5- 135 lb
  • Linear leg press: 5 x 15 – no weight, 4 x 10- 50 lb, 3 x 8- 70 lb, 1 x 5-90 lb
 
  • Romanian barbell deadlift: 4 x 10- 135 lb, 3 x 8-200 lb, 1 x 5- 245 lb

Superset:

  • Smith machine pistol squats: 4 x 10 each leg, 25 lb
  • Vertical leg press: 4 x 10, 205 lb, 255 lb, 275 lb

Superset:

  • Goblet squat: 4 x 10, 35 lb
  • goodmorning: 4 x 10, 40 lb
  • kettlebell curtsy lunge: 4 x 10 each leg, 8 kg

HIIT Training (5 rounds)

  1. Mountain climbers (15 seconds)
  2. plank leg raises (15 seconds)
  3. plank arm raises (15 seconds)

So basically Saturday’s workout was focused on all leg work, and I was at the gym for at least 2 hours, I hope to increase it by 5 pounds this week in each exercise if possible. I want to really develop my legs more and make them much stronger. 

 

Did any of you do a workout during the weekend, let me know what it consisted of?

 

Fitness WonderWoman,

Shay-lon xo

September 21st- Workout

Traps, lats & Back

 

Workout:

Superset:

 
  • Barbell shrugs: 4 x 8, 175 lb, 185 lb
  • Chin up: 4 x 5
  • DB shrugs: 4 x 8, 90 lb

Superset:

  • Kneeling high pulley row: 4 x 8, 90 lb
  • Smith machine bentover row: 4 x 8, 105 lb
  • Smith machine upright row: 4 x 8, 85 lb

Superset/pyramid:

  • underhand cable pulldowns: 1 x 8 – 80 lb, 1 x 6 – 90 lb, 1 x 4 – 120 lb
  • Upright cable row: 1 x 8- 90 lb, 1 x 6- 100 lb, 1 x 4- 110 lb

Ab workout:

Superset:

  • Hanging knee raise: 3 x 20
  • vertical leg raise: 3 x 20
  • seated russian twist: 3 x 20, 45 lb weight plate

HIIT Training:  (3 rounds/1 minute rest between rounds)

  • Flutter kicks (20 seconds)
  • Sit ups (20 seconds)
  • sitting twist (20 seconds)

Cardio workout:

  1. Sprints ( 1 minute)
  2. jump rope (1 minute)
  3. sprints ( 45 seconds)
  4. jump rope (45 seconds)
  5. sprints (30 seconds)
  6. jump rope (30 seconds)

Today was a lengthy workout, but I definitely needed it for the week. I feel like the next couple of days might be a hard leg day coming my way, so we shall see. 

 

Fitness WonderWoman,

Shay-lon xo

Wednesday Sept.20th – Workout

Workout:

Superset:

 
  • DB overhead Triceps extension: 3 x 8-10, 20 lb
  • EZ Bar reverse lunges: 3 x 10, 40 lb

Superset:

  • Close Grip DB press: 3 x 8-10, 20 lb, 25 lb, 30 lb
  • Plie Squats: 3 x 10, 30 lb
  • Standing bentover one arm DB triceps extension: 3 x 8-10, 20 lb each arm

Superset:

  • Tate Press: 3 x 8-10, 40 lb
  • Goblet squat: 3 x 10, 30 lb
  • glute bridges: 3 x 10

HIIT Training

  1. Jumping jacks (1 minute)
  2. mountain climbers (1 minute)
  3. plank arm raises (1 minute)
  4. bodyweight squats: (1 minute)
  5. side leg raises (1 minute)

I did ONE round, with 1 minute rest between exercises. Today was a very simple exercise, mainly focusing on hypertrophy, so muscle mass, but not as much strength. Reason being is because I am working at the gym with a client for training today and I want to be at my best as far as recovery so I can do the movement properly.  Wish me luck! for am I eager and excited all in one! 

 

Fitness WonderWoman,

Shay-lon xo