Yesterday’s deads

I did not make it to the gym today due to having other priorities and then having to work. This was yesterday’s workout.

  • Conventional deadlift: 3 x 3


  • 70% of 90% of 1-RM: 185 lb
  • 80% of 90% of 1-RM: 215 lb
  • 90% of 90% of 1-RM: 240 lb, I did 3 max reps. previous to this, I was doing 5 max reps at 235 lb, so I wasn’t too happy I only got three up with 240 lb, but wasn’t entirely upset either. I probably could have gotten one last rep in. 


My 1-RM went up 10 lb, so this means I should be able to lift 295 lb for maxing, WHICH IS TRUE, because I had a video last week, I believe or the week before showing my 295 lb 1Rep max — so this means I am on the right path. Tomorrow I might aim for 295 lb again just to see if I can still lift it and if got any easier. 

  • Romanian deadlift from deficit: 5 x 8-12, 135 lb
  • Rack pulls: 5 x 8-12, 135 lb, 155 lb
  • Kettlebell one legged deadlift: 5 x 12, 12 kg
  • Resistance hip bridge: 5 x 12, red band

AB workout:


  • DB hanging knee raises: 4 x 12, 10 lb
  • Vertical leg raises: 4 x 12

Cardio workout:

  • Stair stepper: 20 minutes, level 7

Tomorrow I will try to post a blog post, but it is the last day before I leave, so I might be busier and so if I don’t post tomorrow for whatever reason, I should be back on Monday 😀 




The Front Squat— Exercise

Many of you probably have either heard of or performed the front squat. This particular exercise is great for the quads (isolation) & also helps because to keep your back straight and upright. What makes this particular exercise “harder” is because there is two variations of the hand placement (depending on your preference, either you will put more focus on the wrist or more focus on the traps) everyone is taught differently — but both ways work and get the job done and hit the quads. For those of you with weaker wrist , the trap hand placement would be best and for those of you who find the trap placement to be uncomfortable can give it a go with the wrist. I will show both ways down below

The first video is the placement used when putting pressure on the wrist and the second video is of the bar being placed on the traps 🙂


How To Perform The Front Squat?

  1. You will start with putting the bar on the appropriate rack for your height. These directions are for those who want to use the trap placement. Bring your arms under the bar, making sure to keep your elbows high, rest the bar on top of the deltoids, and cross your arms while grasping the bar (make sure to have control)
  2. Lift the weight off the rack
  3. Step away from the rack, using shoulder width stance (feet placement) – toes slightly pointed out. Maintain a straight back and keep your head up at ALL TIMES. (starting position)
  4. Lower the bar by bending the knees, continue until you are slightly less than 90 degrees. You will inhale during this portion of the lift. MAKE SURE: That your knees are not past your toes because otherwise it could cause stress on the knees. 
  5. Raise the bar (while exhaling) using your foot. 
  6. Repeat for recommended repetitions

If you have back issues or knee issues be sure to contact your medical doctor before attempting this exercise. If you are beginner, start with lower weight and gradually increase. 


What muscles are being worked:

  • Quads
  • Glutes
  • soleus
  • hamstrings
  • gastrocnemius 
  • anterior/lateral deltoids
  • upper/middle/lower back

& other muscles — basically a full body exercise. Hit everything. 


If you want to see a video of me performing the Front squat —- Front Squat

Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)


The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!


Step to jump squat:

  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 


What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!


Fitness WonderWoman




Stiff-legged Deadlifts (Exercise How To)

For my deadlifters out there, this will be another one of those exercises you might enjoy, although I have met some that don’t enjoy this variation, but I, for one like it. If you are looking for way to strengthen those hammies, this is an exercise for you! don’t give up on yourself if you can’t lift heaver weight, no need for it, you could go reckless and rep it out with lower weights and still feel the aftermath of a good leg day workout. 


How to perform it:

  1. Grasp the barbell using an overhead grip
  2. Stand with torso straight and legs spaced shoulder width apart, knees slightly bent (starting position)  you may also use a narrower stance
  3. keep the knees stationary while lowering the barbell over the top of your feet by bending at the waist & keeping your back straight (continue to move forward until you feel a stretch in your hamstrings while inhaling)
  4. Bring your torso up straight again by extending the hips until you are back at the starting position (exhale while doing so)
  5. repeat for the recommended amount of repetitions. 

What muscles are being worked:

  • Hamstrings
  • back muscles (lower back)
  • glutes

Caution: This exercise is not recommended to those that have back conditions or injuries. Be sure to speak to your medical doctor before performing this exercise. 


Fitness WonderWoman,

Shay-lon xo


Wednesday, Oct. 4th Workout

Back, Abs & Glutes



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


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


  • 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

September 13- Workout

Warm up:

  • 2-3 minute step up



  • Bulgarian Squat: 4 x 10, 30 lb
  • Hammer curls: 4 x 10, 40 lb


  • Pull ups (wide grip): 3 x 10
  • reverse EZ bar curls: 3 x 10, 40 lb


  • goodmorning: 3 x 10, 30 lb
  • Rack pull: 3 x 10, 95 lb


  • Leg extension: 4 x 10 – 60 lb, 3 x 8- 80 lb, 3 x 6 – 100 lb
  • leg curls: 4 x 10- 60 lb, 3 x 8- 70 lb, 3 x 6- 80 lb

HIIT TRAINING: (5 rounds)

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

If you enjoy my workouts make sure to like, comment, follow and share!


Fitness WonderWoman 

Shay-lon xo


Sumo Deadlift (Exercise How To)

Hey Bloggers,

Hope all of you had a wonderful fun filled Labor Day! Today is Tuesday, and this brings me to my topic; an exercise how to.

Today’s exercise how to, is another type of deadlift exercise, the “sumo”. Now depending on your stature, this movement is easy for some and harder for others — like myself. I don’t implement sumos in my workout because they always strike me as awkward when lifting and I never feel like I am doing it correctly, even when I am. Doesn’t mean they are useless, because in the above video you will notice he has good things to say about them and I do believe they are necessary, especially for those of you who may be powerlifters. My goal after watching this video is to find a time to really work on doing more sumo lifts so I become more comfortable with them – especially if I have to demonstrate them to clients. 

How many of you like doing sumo deadlifts? 

How to perform a sumo deadlift?

  1. Place the bar on the grounded, loaded with weights. Feet should be set very wide, bend at the hips to grip the bar, arms directly below the shoulders – inside the legs. The grips range from pronated, hooked or mixed grip. 
  2. Lower your hips, look forward with head and chest up. Weight should be on back half of the feet, and drive through the floor – extending through the hips and knees
  3. When the bar passes through the knees, lean back and drive the hips into the bar – while pulling your shoulder blades together
  4. Return the weight to the ground, by bending at the hips and making sure to control the weight. 

So like the romanian deadlift we have spoken about, this is a lot of leg work. 


What muscles are being worked?

  • Hamstrings
  • glutes
  • quads
  • inner thigh
  • hamstrings
  • lower back
  • Traps

Overall a lot of leg work and makes for a good leg day workout if you can get the technique down, in my opinion, it is nice to do this to add variety but for basic lifters, it isn’t necessary – but I always say try something different and find out if you like it. Obviously if you have been hurt before and have previous conditions, speak with a doctor before performing this lift. Otherwise, if you enjoyed this post, follow, like and leave comments! thanks!


Fitness WonderWoman,

Shay-lon xo