New leg day strategy

Today, I decided on a new strategy for my powerlifting workouts, due to wanting to switch things up a bit and still challenge myself. The changes will only concern my leg day workouts (Tuesday and Thursday’s) but hopefully I will see good results from the switch up and reduce the soreness. 

I will continue to do deadlifts and squats on the same day along with lower body accessory work BUT instead of doing heavy with both exercises and speed with both exercises. I will do heavy for one and speed for the other, and vice versa on the 2nd day. This was the first day doing this — so not much to say for it yet.

 

Warm up:

 
  • Resistance band lateral walks: 4 x 25, green band
  • seated leg curl: 4 x 25, 10 lbs
  • body bar back squats: 4 x 25, 3 lbs

Workout:

  • Conventional deadlift (speed training day): 8 x 5, 185 lbs
  • Barbell back squat (heavy day): 6 x 3, 170 lbs
  • Barbell front squats: 5 x 8-10, 65 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • DB wide stance stiff legged deadlifts: 5 x 8-10, 40 lbs

Superset:

  • EZ bar walking lunges: 5 x 8-10, 30 lbs
  • DB cleans: 5 x 8-10, 30 lbs

Follow me on social media

 
 
Advertisements

Lifting Weights & Lunch with mom

Caution: Mini Story!

So today’s workout at the gym went well, but not only that, my mom decided to stop in for the second time at the gym this morning — and she got to meet my boss (the owner of the gym) for the first time, which went over very well. Small background on my mom’s fitness journey — she was a softball player all throughout her life practically, even in adult years until her life took a turn (which is how I got started in softball at such a young age because she was my coach for the longest time) and she loved playing but then as time progressed.. it wasn’t until maybe my freshman year of college or a little before that, she decided to join a gym. We both decided on joining Planet Fitness (it was just arriving in our town) and the membership was cheap enough we both could afford it and it was  a  way for me to lose weight at the time and for my mom to keep up with her health & wellness. For the longest time we both worked out at the same times and sometimes together but normally separate workouts, because obviously I was younger and could manage more than she was willing to do at the time. Fast forward a couple of years later and I got hired at the “Anytime Fitness” gym here in my town and that gave me a free membership at my job! yay! well for a while I was making it to both gyms, thinking why not, but soon enough I got sick of going to both and ended up just working out at Anytime Fitness each morning. My mom on the other hand stayed at Planet Fitness and did her own thing but as time went on, she stopped attending the gym all together. Fast forward to now, and here we are, she is now working out again and very happy about it, she misses it and will gradually get back to where she was comfortable and more confident with herself. I am more than proud of her for starting back up again and the fact she will be working out at MY GYM instead of Planet fitness, because I think with me being around, it will continue to motivate her and give her a reason to continue this lifestyle once again. Today was day two of her returning to the gym and she did well, she did a whole hour and a half workout with minimal assistance and tried some new equipment as well. Happy for ya mom 😀

 

On a even better note, I invited my mom out to lunch after out workout and we decided on Denny’s, which normally I am not a huge fan of because their service sucks and food is “eh” but today, the food was very tasty and customer service wasn’t bad. It was nice to spending time with my mom, we only live one life, so I want to make the best of what I have with people I love when I am able to. Don’t forget to spend time with loved ones 😀

 

Now back to my workout…

 
 
  • Barbell bench press: 3 x 5

 

  • 65% of 90% of 1RM: 80 lb
  • 75% of 90% of 1RM: 95 lb
  • 85% of 90% of 1RM: 105 lb, 7 max reps ( would have gotten 8 reps, had the bar not hit the brackets)

 

  • DB chest press: 5 x 8-10, 70 lb
  • DB incline press: 5 x 8-10, 50 lb
  • Barbell reverse bentover row: 5 x 8-10, 100 lb, 70 lb

Tri-set:

  • push ups: 5 x 8-10
  • Seated cable low row: 5 x 8-10, 90 lb
  • DB shrugs: 5 x 8-10, 80 lb

Ab workout

  • One arm medicine ball slam: 4 x 20, 10 lb
  • vertical leg raises: 4 x 20

Tomorrow, I am looking forward to a workout I have with someone. They decided they are going to create the workout and I follow suit. 

 
 

Sumo Saturday—

Short & Sweet

Not gonna lie.. Saturday’s workout I on purpose, made it shorter than any other workout, because I was just wanting to get home at a decent time and “hopefully” study and get to bed at a rather decent time after dinner, but you know me.. —- that never did happen. I got the workout in quick and efficiently but after that.. yeah.. no.. was up late and NOT studying. I need to study.. like someone needs to make her priorities about studying and less about Netflix. LOL I didn’t even fill out my life line aka planner for the week, and that is a no-no for me, so .. yes, if that tells you anything about my weekend.

 

None the less, I got a workout it. 

 
 
  • Sumo deadlift: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 3 x 5, 150 lb
  • 85% of 90% of 1-RM: 3 x 3, 170 lb
  • 95% of 90% of 1-RM: 3 x 1, 190 lb, 6 max reps

 

  • Stationary bike: 20 minutes, level 8
 

 

Long Leg Day

I would just like to mention that today’s leg day was written down a lot harder than what I got finished within 3 hours. I know it seems like a long day, but that includes the breaks, because this week is all heavy lifting, which means longer rest periods. I don’t ever plan on being at a gym for more than 1 hour, but since training for powerlifting, I have been inside a gym no less than 2 hours .. which probably is normal depending on your fitness level and your workouts. I know many days I have a cardio and lift that (so take that into consideration) most lifters don’t like doing their cardio on the same days as lifting. I am an odd ball and so far have been able to handle it. I will also mention that some days I have a gym partner (now); I guess that is what happens when you make new friends at the gym, they then decide it would be cool to lift with you and thank goodness she lifts just as much or heavier than me.. so it hasn’t been bad at all, considering I am usually a lone wolf when I workout and I liked it. Many times my workout sets or reps get cut because she wants to shorten the gym period but very rarely will I be doing that because we have different goals in mind and I need to focus on my overall goal  to put it lightly. Regardless, it has been nice to have a gym partner every once in a while to keep me motivated and help spot me. 

 
 
  • barbell back squat: 

 

  • 75% of 90% of my 1-RM: 3 x 5, 135 lb
  • 85% of 90% of my 1-RM: 3 x 3, 155 lb
  • 95% of my 90% of my 1-RM: 3 x 1, 170 lb
  • 95% of my true 1-RM (singles): 3 x 1, 190 lb

 

  • Jump squats: 2 x 25-30 seconds
  • leg press: 5 x 20, 208 lb
  • DB goblet squats: 3 x 15, 25 lb
  • Barbell front squats: 3 x 10, 6, 12, 95 lb, 55 lb

P.S I also implemented foam rolling and stretching along with my warm up in the beginning of my workout — yay 🙂

 

Smith Machine Vs The Barbell

Hello fellow bloggers,

Today’s fun topic of discussion for all my fit crazed people is: smith machine vs barbell. Now for many of you; you have a preference and some of you choose to only one use or the other depending on your fitness level. 

If you are not aware of what a “smith machine” is, here is a link: Smith machine article , the particular article highlights why they enjoy using the smith machine. If you aren’t aware of what a barbell is, look at the image above. 

 

I’ll begin by expressing that I have used both the smith machine and the barbell and I have a  preference depending on the exercise I am doing at the time. I believe both can be useful for different reasons and depending on the person; so I am going to do a separate list of both with the pros and cons of each 🙂 

 

Smith Machine:

 
  • Good for de-conditioned persons
  • don’t have to use a spotter
  • light weight
  • typically found at commercial gyms
  • wide variety of exercises can be done
  • not recommended for deadlifts & Squats
  • plane of motion is fixed
  • not recommended for olympic lifts 
  • harder to develop stabilizer muscles
  • not functional – meaning because of the movement being “fixed” you aren’t using the same ROM you normally would have to during everyday activities
  • Good for safety
  • good for hypertrophy training
  • good for when someone has an injury
 

The Barbell:

  • Found in a lot of powerlifting, athletic and some commercial gyms
  • goes through full ROM
  • heavier bar
  • advanced athletes and intermediate athletes
  • need a spotter for the heavier weights
  • used for olympic weights, squats, deadlifts, etc
  • functional
  • non fixed plane of motion
  • strength,hyperstrophy and endurance training
  • allows you to use your stabilizer muscles
  • beginners should use with caution 
  • variety of exercises can be done using the barbell
  • can give you calluses on your hands 

Basically both list have their pros and cons. I find that the smith machine does well with my vertical leg presses — whereas I wouldn’t use the barbell for it because it wouldn’t be able to go through the plane of motion without hurting myself. The barbell is awesome for olympic lifts and deadlifts, whereas it is MUCH MUCH harder to perform these exercises on a smith machine because of the fixed motion. Now, there is another HUGE important factor to consider when utilizing the smith machine – Your strength from the smith machine does not transfer over to the barbell. This basically means those of you who are lifting 300 lb squats on the smith machine, most likely will end up lifting lighter on the barbell because the smith machine is lighter and offers less resistance than the barbell. Many times athletes will use the smith machine for a while and then when they decide to hop on the barbell, they realize they aren’t as strong as they originally thought. Keep this in mind while training. Otherwise, choose what works best for you, I think it is a good idea to implement both into a workout or to have a least one that is a preference but to know how to use the other as back up. 

 

Let me know which you prefer . 

 

Leave comments, share, likes and follow. 

 
 
 

Military Press|Cycle One|Day One|Week One|Powerlifting Journey

Road to powerlifting 

 

I started the day off with the military press. I used 90 percent of my 1RM to decide the rest of the percentages with the 3 sets. The last set was for max reps at that weight. I included some accessory work and abs, then ended the workout with some cardio. 

 
 
  • Military press: 3 x 5
  1. 65%1RM: 50 lb
  2. 75% 1RM: 60 lb
  3. 85% 1RM: 65 lb, did 8 max reps
  • Dips: 5 x 15
  • Cable upright row: 5 x 15, 40 lb
  • Seated DB reverse flye: 5 x 15, 20 lb
  • Front to side raises: 5 x 15, 10 lb

Abs:

Superset:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Stair stepper: 20 minutes, level 7
 

Tip #7: Don’t more than you can handle

Easier said than done. 

Most people assume you have to lift heavy to see results, but what happens is they compromise their form in order to do so. 

My tip is straight forward: Don’t lift more than you can handle, gradually increase but don’t compromise the form/technique in order to do it, because otherwise you will suffer a possible injury. It’s best to do increase the load over a period of time than to go in balls deep and hurt yourself in the process. 

 

Fitness WonderWoman,

Shay-lon