Labor Day Workout – Sept. 4th

My Labor Day Leg Day!

Workout:

Superset:

 
  • Back squat: 1 x 15, 95 lb 

                              1 x 12, 105 lb

                              1 x 10, 115 lb 

( I did this as a pyramid workout) 

 
  • Vertical leg press: 3 x 15, 115 lb and 205 lb 

Superset:

  • Smith machine power clean: 3 x 10-12, 75 lb
  • Leg kickbacks: 3 x 10 each leg

Superset: 

  • Front squat (bar only): 3 x 15, 45 lb
  • Standing calf raises: 3 x 15, 95 lb

Superset:

  • leg curls: 1 x 15, 50 lb

                          1 x 12, 60 lb

                          1 x 10, 70 lb

  • Leg extension: 1 x 15, 50 lb

                                   1 x 12, 60 lb 

                                   1 x 10, 70 lb

(Did these both as pyramids)

 

Cardio: 3 times (1 minute rest after sprints)

  • 1 minute kettlebell swings – 8 kg
  • 1 minute box jumps
  • 1 minute sprints

Also, in honor of Labor day, I did some post workout pictures so that all of you can see my progress! follow my Instagram and check out my progress pictures from today! https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

If you are someone who does not have Instagram and would like to see my progress photos, please let me know and I will post them on the blog 🙂

 

If you like the workout, make sure to leave comments, likes and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

                            

 
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Phase Two: Week Six|Day 37|Six Weeks To Shreds

Day 37.

Warm up:

 
  • 2-3 minute bench step ups

Workout:

  • Barbell shoulder press: 4 x 2-5. 75 lb (seated) (1 minute bench step up between sets)
  • DB shoulder press: 3 x 2-5, 60 lb (seated) (1 minute kettlebell swings- 8kg  between sets)
  • Standing DB upright Row: 3 x 2-5, 50 lb (1 minute sprints between sets)
  • Barbell squat: 4 x 2-5, 155 lb (1 minute box jumps between sets)
  • Barbell deadlift: 3 x 2-5, 155 lb (1 minute med ball slams- 10 lb between sets)
  • Leg press: 3 x 2-5, 180 lb (1 minute mountain climbers between sets)
  • Standing calf raises: 3 x 4-5 ( 1 minute lateral bounds between sets)
  • Seated calf raises: 3 x 4-5, 180 lb (1 minute skipping in place between sets)

My left knee was not in pain today and for the past couple of days I have been taking glutamine with my protein shake after my workout (which I will explain what glutamine is in another post) and it has helped quite a bit with my muscle recovery. The barbell shoulder press was hard today, that is the heaviest i have lifted while seated and I have to give myself credit because it wasn’t easy by any means. My barbell squat was good, I took my time with it because of the past few days of my knee being dumb and it worked out okay. The leg press, I could have gone higher with 2-5 rep range but didn’t today so.. honestly, I should be hitting 370 for that range .. by now for the leg press. I like that this program implements calf exercises because many people overlook them!

 

Fitness WonderWoman,

Shay-lon xo

 

Let me know how many of you take a glutamine supplement? also, let me know do you implement calf exercises in your workouts?

 
 

Phase Two: Week Two. Day Ten|Six Weeks to shreds

Warm up:

 
  • 2-3 minutes of skipping in place

Workout:

  • Bentover Barbell Row: 4 x 6-8. 50 lb. ( 1 minute skipping in place between each set)
  • Bentover DB Row: 3 x 6-8. 60 lb. (1 minute goblet squat- 30 lb between each set)
  • Seated Cable rows: 3 x 6-8. 120 lb. (1 minute box jumps between each set)
  • Barbell shrugs: 4 x 6-8. 155 lb, 165 lb. ( 1 minute DB step up – 20 lb between each set)
  • Barbell curl: 3 x 6-8. 50 lb. ( 1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 6-8. 30 lb (1 minute med ball slam- 10 lb between each set)
  • Reverse barbell curl: 3 x 6-8. 40 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curl: 3 x 6-8. 20 lb. ( 1 minute battling ropes between each set)

i did another PR today with the barbell shrugs, went from 135 lb to now 165 lb total.I am working on doing better with battling ropes but it will be a process because I am not yet strong enough to go a full minute without stopping, so I do it in 20 second intervals so I can build my way up.

 

Anyone else who does really well or really poorly with battling ropes?

How much do you barbell shrug?

 

Leave answers in the comment section. Follow, like, share, and comment

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Two. Day Nine|Six Weeks to Shreds

Warm up:

 
  • 2-3 minutes of bench step ups

Workout:

  • Barbell shoulder press: 4 x 6-8. 65 lb. ( 1 minute bench step ups between each set)
  • Standing alternating DB press: 3 x 6-8. 60 lb. ( 1 minute kettlebell swings- 8 kg between each set)
  • Smith machine one-arm upright row: 3 x 6-8. 45 lb, 55 lb. (1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 95 lb (1 minute battling ropes between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb. (1 minute med ball slam – 10 lb between each set)
  • Bodyweight walking lunge: 3 x 6-8. ( 1 minute mountain climbers between each set)
  • Standing calf raises: 3 x 7-8 ( 1 minute lateral bounding between each set)
  • Seated calf raise: 3 x 7-8. 110 lb (1 minute skipping in place between each set)

I did a PR in my seated calf raises, increased it by 10 lb. Again this was another focus on strength and the cardio acceleration between each set was focused on endurance. I did a low barbell squat because after having to use the smith machine for so long, i lost strength in my legs when it came to using a free weight barbell again – so I am having to basically start over again and work my way up. Not to mention I went whole 3-4 weeks without doing any leg workouts and so that probably hurt my strength as well. 

 

What are you lifting for seated calf raises?

Are any of these exercises ones you haven’t done yet?

What do you like about using a smith machine and what do you hate about it?

 

leave your answers in the comment section. Follow, share, like and comment. 

 

Fitness WonderWoman,

Shay-lon xo

 

Phase Two: 6 weeks to shreds. Week one. Day Three.

Warm up:

 
  • 2-3 minutes, skipping in place

Workout:

  • Bentover barbell row: 4 x 9-11. 65 lb. 1 minute skipping in place between each set
  • Bentover DB Row: 3 x 9-11. 60 lb. 1 minute goblet squat (30 lb) between each set
  • Seated cable row: 3 x 9-11. 100 lb. 1 minute box jumps between each set
  • Barbell shrug: 4 x 9-11. 135 lb. 1 minute DB step ups (20 lb) between each set
  • Barbell curl: 3 x 9-11. 40 lb. 1 minute kettlebell swings (8 kg) between each set
  • Barbell and/or EZ bar preacher curl: 3 x 9-11. 20 lb. 1 minute med ball slam (10 lb) between each set
  • Reverse barbell curl: 3 x 9-11. 40 lb. 1 minute DB lunge (20 lb) between each set
  • Seated palm up barbell wrist curl: 3 x 9-11. 40 lb. 1 minute battling ropes between each set

Fitness Wonderwoman,

Shay-lon xo

Kettlebell swings (exercise)

Happy Friday! 

 

Today, I am going to go over an exercise that I enjoy doing myself. It is called the “kettlebell swing” and I was first introduced to it during during my exercise science class and picked it up fairly quickly (it isn’t a difficult exercise) but form and technique like any other exercise is very important in order to do this exercise correctly. I am going to discuss how to perform this exercise and give you a briefing on what muscles it works on and then I expect all of you to go out and give it a go & let me know in the comments your thoughts on the exercise.

 

How To Perform The KettleBell Swing:

 
  1. Stand with feet shoulder-width apart, knees slightly bent and toes pointed out. Look straight ahead (choose an appropriate size kettlebell) with the kettlebell between your legs using a two-handed, overhand grip. 
  2. Keep the arch in your lower back, bend your hips back until the kettlebell is between/behind your legs. Squeeze your glutes to extend your hips and swing the weight up.
  3. Allow the weight to swing back between your legs as you bend your hips and slightly bend your knees. Extend the hips and knees to reverse the momentum as you go in for the next rep. 
  4. Repeat for however many repetitions. 

Muscles worked:

  • Hips
  • Glutes
  • Hamstrings
  • lats
  • abs
  • shoulders
  • grip 
  • and chest area

You can also use… 

  • Dumbbells for this exercise 

If you are beginner, choose a lighter weight to begin with so that you can work on getting the correct form down then as you become more comfortable you can then give heavier ones a try. If you have had any prior injuries or conditions, please speak with your doctor before attempting this exercise. Please feel free to share, comment, like and follow me for more exercises. 

 

Your Fitness Blogger,

Shay-lon xxoo

12 Week Cut Program – Day three

Today was supposed to be a rest day.. 

 

But it wasn’t. The program called for a rest day but if you know me, then you know I workout about 5 – 6 days a week (when I am healthy and active/not when I am pmsing and sick) and so this means, I did WHAT I WANT (typical of me), will I pay for it later? possibly, but I don’t like having too many rest days unless they are necessary and while I am following the program and doing a good job of it for a day three;  I told you I would tweak things to my liking.

 

Today was my LAST day of the push up challenge and I am sore and very happy! It has been a fun rollercoaster of excitement and strength gains, I am proud of myself and I am looking forward to seeing my competitors at the finish line during this challenge. Yesterday, my calories were under, but didn’t meet any of my macro goals except fats (of course) and this is because I am not used to eating more than 3 times a day (I know, I know, judge me later okay) so I am trying to aim little by little to eat 4 small meals a day and work my way up if necessary. I will be discussing this program via YouTube and still posting my workouts on the blog, BUT more in depth via video. 

 

Workout Session:

Circuit #1: 4 rounds

 
  • Man Maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit #2: 3 rounds

  • weighted burpee: 15 reps, 30 lb
  • kettlebell swings: 15 reps, 25 lb
  • roman sit ups: 15 reps

Circuit #3: 5 rounds

  • hang clean: 5 reps, 50 lb
  • push press: 5 reps, 50 lb
  • alternating lunges: 5 reps, 30 lb
  • squats: 5 reps, 30 lb

Push ups: 50 reps

 

Cardio: 8 minutes – running on treadmill (4.8 speed) no incline. 

 

I made this circuit (it was not in the program) and yes, it was hell! I thought I was going to pass out many times BUT it is a circuit I will do again because the aftermath feels so good. 

 

Let me know if YOU decide to give this circuit a try, I would love to see what others think of it and how well you do 🙂 not to mention, all of you stronger people probably can show off your strength! ha. leave comments and don’t forget to like, share, and follow me! thanks!

 

Your Fitness Blogger,

 

Shay-lon xxooo