Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! ūüėÄ

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– >¬†Box Squat PR’s

 

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Week Five|Day Three – Nothing but CARDIO!

Today, I decided to share a cardio workout I created for myself. I don’t typically show my full blown cardio workouts, but I had someone assume that I don’t usually do more than 5 minutes worth of cardio on my lifting days, and while that is true to a certain extent, it doesn’t mean I don’t do cardio for longer than that. I kind of keep my cardio workouts a secret (besides the ones you see on this blog or social media) because I feel like they are different enough where I don’t want to give out all my secrets just yet – not to mention, there is a BIGGER purpose to everything I post and don’t post when it comes to fitness/health, so I don’t want to give everything away. This particular cardio routine is very basic & seemingly easy compared to other cardio days. I finished it, so that is what matters & my legs are sore.¬†

 

Workout:

 
  • Jump rope: 30/30/30 seconds
  • Jumping jacks: 30/30/30 seconds

I did jump rope for 30 then jumping jacks for 30 back and forth without stopping for 3 sets. 

 
  • Jump rope: 45/45/45 seconds
  • Jumping jacks: 45/45/45 seconds¬†

Again, I did jump rope for 45 seconds then jumping jacks for 3 sets without a break

 
  • High knees: 30/30/30 seconds
  • mountain climbers: 30/30/30 seconds
 
  • high knees: 45/45/45 seconds
  • mountain climbers: 45/45/45 seconds¬†

no breaks between the high knees and mountain climbers for 3 sets

 

Sprints (10 times)

  1. 30 seconds
  2. 45 seconds 

I did 30 second sprints the 45 second sprints with NO break between, after the 45 seconds I would take a 1 minute break and start again for a total of 10 times I did this! The sprinters for 40 yard dash ūüôā¬†

 
  • Jump rope: 1 minute
  • Jumping jacks: 1 minute
 
  • High knees: 1 minute
  • mountain climbers: 1 minute
 
  • Stationary upright bike: 3 minutes, level 20 resistance¬†

Fitness WonderWoman,

Shay-lon 

Wednesday, Oct. 4th Workout

Back, Abs & Glutes

Workout:

Superset:

 
  • Hyperextension (back extension): 4 x 8-10, 25 lb & 45 lb plates
  • Glutes bridge: 3 x 8-10
  • Ankle touches: 4 x 20

Superset:

  • Kneeling barbell squat: 4 x 8-10, 115 lb
  • one arm DB row: 3 x 8-10, 35 lb
  • Toe touches: 4 x 20

Superset:

  • One legged cable kickback: 3 x 8-10, 30 lb
  • Plate row: 4 x 8-10, 35 lb
  • plank: 4 x 30 seconds
 
  • Wide grip pull up: 4 x 8

HIIT Training (5 rounds)

  1. Jump rope: 30 seconds
  2. Jumping jacks: 30 seconds

Fitness WonderWoman,

Shay-lon xo

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

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

 

Personal Training: Helping a friend day 46

Barbell, Bodybuilding, Effort, Exercise

FitFam,

Sorry this post is coming at you so late in the evening, since the time change, I have been getting behind sometimes and not watching the time properly. Well the truth is, I decided to make tacos tonight last minute because I got sick of looking at them on people’s Instagram for #TacoTuesday, so I had to drive to the store, come home and cook everything, blah blah blah and I haven’t finished eating, but figured I would eat and type at the same time (isn’t my first time doing it), Tomorrow I have a phone call with the editor again because I wanted to make more blog content for his site. We shall see how it goes. I have thought about rescheduling the phone call, just to think things over first. Hopefully he gives me a long deadline again. and I probably will aim for one topic versus two since the holidays are coming up. Anyways, today John made it to the gym on time and I managed to get a kick ass leg workout in with him and myself (I always show up a hour before he gets there to do my own thing first). ¬†Hopefully all of you will enjoy the workout as much as I did writing it down LOL

 

John’s workout:

Warm up:

Dynamic stretches:

 
  • High knees
  • backwards run
  • hip circles

Workout Session:

Circuit #1:

  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

John had to stop for a full 1 minute or so, because it was killing him. He looked like he was going to pass out dead, but managed. I allowed 2 minute breaks between each circuit. I had shown him how to properly hop vs jump.. so he wouldn’t exert so much energy and had the proper form down. He said the hops are what killed him the most. I thought it wasn’t so bad.¬†

 

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

He did better this round, still wanted to pass out, but didn’t stop for a long break this time. The hops still killed him. lol

 

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • steps ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

He was like wth, this is even more. LOL. I laughed.

 

Circuit #4:

  • Step ups: 2 minutes
  • pushups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes

We didn’t do a proper cool down, but he did get a rest while filming me during my squat challenge.¬†

 

My Workout:

Warm up:

  • Treadmill: 5 minutes, because I was running late this morning and wanted to get my workout done before John shown up.

Workout Session:

  • Dumbbell plie squat: 4 x 15, 15, 10, 10. 40lb

Superset:

  • bench jump: 4 x 10
  • diagonal dumbbell lunge: 4 x 15, 15, 10, 10. 30lb
  • Dumbbell deadlift: 4 x 15, 15, 10, 10. 70lb

Superset:

  • Jump squat: 4 x 20
  • standing calf raise: 4 x 15, 15, 10, 10

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

Circuit #4:

  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 minutes
  • step ups: 2 minutes

Squat Challenge:

I was supposed to do it 1 time, but had to redo this 3 times because of my camera man John, so I was doing 36 reps total before this camera finally started working properly. – YES! my legs were on fire.

  • My 1RM is 125lb these days but I lied and did 60 percent of 105lb because my legs were killing me with soreness from the previous workouts – then do it for max reps
  • I had to take one plate away and do 10 reps¬†
  • then I had to take one plate away and do max reps again..¬†

The video is on my YouTube channel. To say the least, today’s leg day was a nightmare , still hurts. lol.¬†

 

Your Fitness Blogger,

Shay-lon xxxxx

 
 

Personal Training: Helping a Friend Day 34

helping-a-friend-day-34

FitFam Tuesday!

Happy TacoTuesday everyone! Hopefully all of you get the pleasure of eating some delicious Tacos and Mexican cuisine, I kind of cheated today and went to Chipotle for lunch, so I have leftovers for dinner. It was good, because I had not been there in over a year now, and I thought I missed it a little bit.. but actually it was just decent; left a smile on my face but not something I miss all that much after-all (coming from a Chipotle fanactic!!!) – I will try to remember to get ingredients for tacos sometime this week for next weeks TacoTuesday so I don’t have a ¬†reason to buy them. In other news, today chest and back day for me, and I made some fun changes to John’s workout today as well; which took him by surprise and I will add another PR for him today, because he did fantastic!¬†

John’s workout:

Warmup:

-Dynamic stretches:

  • Walking lunges
  • Leg swings (10 reps each leg)
  • Inchworms
Workout Session:
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
He did well with this mini circuit, I had to make sure he was strong enough to do a standard push up and he was, he had good form and kept up, no complaint from him or I.
Circuit #2:
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
John did very well with this as well, of course, we had a 1 minute break between sets. I probably will consider upping the reps next time on the crunch machine. 
Circuit #3:
  • Treadmill: 5 minutes, no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
  • Treadmill: 5 minutes: no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
He accomplished running with no problems, he said the first 5 minute jog was nothing, the second one he could feel it after 4 minutes, but he didn’t slow down, nor lose his pace no complain of aches. This was great news!
Core Exercise:
  • Planks: 3 sets, 1:14. I had him do the first set with 5 pounds, the second set with 10 pounds and then the last set with 15 pounds. Last week he was able to just do 5 pounds, now he has PR’d at 15 pounds of added weight to his planks. Which is GREAT news! I was very proud of him again today, he is showing progress these last couple of days and I am hoping it continues.¬†
Cool down:
  • Treadmill: 5 minutes, 2.5 speed, no incline
My Workout:
Warmup:
  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline.¬†
  • treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
Dynamic stretches: I did the same ones John did along with him when he shown up for his workout.
Workout Session:
  • Incline bench dumbbell press: 20Lb, 4 X 10
Superset:
  • Incline dumbbell flye: 15Lb, 4 X 10
  • Reverse grip low pulley straight bar bentover row: 50Lb, 4 X 10
  • Wide grip lat pulldown: 85Lb, 4 X 10
  • machine hyperextension: 45Lb, 4 X 10
The superset was a struggle but not too bad. I had never done the machine hyperextension, I started with a 25Lb weight plate to make sure I had the form and technique down and moved on to a 45Lb weight plate after realizing the 25 was easy. I definitely felt this workout. My lat pulldown PR’d is 120lb but I do about 85 with 10 reps and 100Lb with about 6-8. I need to work on my dumbbell flyes because I haven’t done them, so it was weird at first but I will work on it. The bentover row, I could do 60Lb, because 50Lb wasn’t hard at all.¬†
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
Circuit #2:
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
Circuit #3:
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline¬†
Core Exercise:
  • Planks: 3 sets, 1:00 each. I PR’d by adding 25Lb weight plate for each of my sets. Last week I was only able to do 10 pounds, now I am at 25Lb for my plank. I am hoping I will be able to handle 45Lb within the next month or two.¬†
Cool down:
I did the same cool down as John.
I wanted to make mention I forgot to do video footage of myself today for the “Topic Tuesday” youtube video, so tomorrow I will do it, and hopefully remember this time! Sorry about the delay. I may include my friend in the video as well, not sure yet; but it show me doing one the above exercises, so be on the lookout! Also, I have been asked to be a guest post on someone’s blog, so I will be doing that as well and keep everyone informed when it is published!¬†
 
Remember to share your workouts from today with me in the comment section!
Your Fitness blogger,
Shay-lon xxx