Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest
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A Friday Wednesday Workout

I remember mentioning that I had skipped Wednesday’s bench workout because I was way to tired and needed to get sleep because I would be working both jobs, so I would make it up on Friday. In which I did 🙂

Warm up:

  • Rear delt machine: 4 x 25, 30 lbs & then back down to 20 lbs
  • Resistance band triceps kickback: 4 x 25, red band
  • Resistance band rows: 4 x 25, red band

Workout:

  • Barbell bench press: 5 x 2-3 (80%) + 5 lbs, 100 lbs & 105 lbs
  • Barbell bench press: 5 x 2-3 (85%) + 5 lbs, 110 lbs, 115 lbs

Supersets:

  • Barbell shrugs: 5 x 5-6, 195 lbs
  • DB lateral raises: 5 x 5-6, 30 lbs then 40 lbs

Tri-sets:

  • Low row: 5 x 5-6, 80 lbs
  • DB shrugs: 5 x 5-6, 90 lbs
  • reverse curls: 5 x 5-6, 30 lbs

Tri-sets:

  • EZ bar skullcrushers: 5 x 5-6, 30 lbs
  • EZ bar chest press (narrow): 5 x 5-6, 30 lbs
  • DB bentover reverse fly: 5 x 5-6, 50 lbs

Cardio HiiT Seshh:

  • Jump rope: 2 minutes
  • Jumping jacks: 1 minute
  • Burpees: 2 minutes
  • Sprint: 1 minute
  • Spin bike: 14 minutes, gear 6

Squats & legs

  • Barbell back squat: 3 x 5 — Deload week .. 

 

  • 40% of 90% of 1-RM: 75 lb
  • 50% of 90% of 1-RM: 95 lb
  • 60% of 90% of 1-RM: 115 lb

 

  • Barbell front squat: 5 x 6, 110 lb, 105 lb
  • Barbell box squat: 5 x 6, 225 lb, 245 lb
  • Linear leg press: 5 x 6, 478 lb
  • smith machine narrow stance squat: 5 x 6, 115 lb
  • leg extensions: 5 x 6, 100 lb

Cardio workout:

Superset:

  • DB step ups: 30 seconds/45 seconds/1 min, 40 lb
  • Walking EZ bar lunges: 10 reps/10 reps/ 10 reps, 60 lb

I did the cardio workout above 5 times

 

Superset:

  • Lateral band walk: red band
  • jump rope: 30 seconds

I did the cardio workout above 5 times

 
  • Burpees: 10 reps ( I did this 5 times)

Today’s workout was 3.5 hours long including the warm up period. Longer workout, but I pulled through good. 

I did a video of the back squat and front squat today: back squat & Front Squat

 

Deload Week 8 Day Two

  • Conventional deadlift: 3 x 5

 

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

 

  • Deficit Deadlifts: 5 x 6, 160 lb
  • Deadlift off blocks: 5 x 6, 225 lb, 185 lb
  • DB stiff legged deadlift: 5 x 6, 90 lb
  • Hyperextenstions: 5 x 6, 45 lb weight plate

Superset:

  • Seated calf raise: 5 x 6, 100 lb
  • smith machine calf raise: 5 x 6, 205 lb

Cardio workout:

Tri-set:

  • Box jumps: 30/45/30 seconds
  • lunge pass through: 10/10/10 reps, 12 kg kettlebell
  • one handed kettlebell swings: 30/45/30 seconds, 12 kg
 
  • Stair climber: 10 minutes, level 7

I did post some videos of the deadlift, deficit deadlift and the deadlift off blocks: Deadlift videos

 

Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman

 

Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout? 

 
 

Powerlifting Deload Week|Squatastic!

  • Barbell back squat: 3 x 5

 

  • 40% of 90% of 1-RM: 75 lb
  • 50% of 90% of 1-RM: 90 lb
  • 60% of 90% of 1-RM: 110 lb

 

  • barbell front squat: 5 x 8, 50 lb
  • Box squats: 5 x 8, 70 lb
  • Walking EZ bar lunges: 5 x 8, 30 lb
  • DB bulgarian squat: 5 x 8, 40 lb
  • Sumo DB squat: 5 x 8, 20 lb

Cardio:

  1. EZ bar step up: 30 seconds, 45 seconds & 60 seconds, 30 lb
  2. Barbell overhead squat: 8 reps, 8 reps, 8 reps, 45 lb