Nov.14th Workout: 8 Week Program|Week Two|Day Two

Another day, another workout. I upped each one by 2 reps compared to last weeks. You will notice 2-3 new exercises I added because I wanted to add some supersets, and you will notice that I did not do any cardio today due to time but tomorrow, cardio will be implemented. 

 

Legs, biceps, abs, triceps 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 135 lb 
  • EZ-bar goodmornings: 3 x 10, 20 lb 

Superset:

  • Barbell Romanian deadlift: 3 x 10, 185 lb
  • DB lunge: 3 x 10, 40 lb

Superset:

  • Barbell standing calf raise: 3 x 10, 115 lb
  • Smith machine vertical leg press: 3 x 10, 255 lb

Superset:

  • Barbell curl: 3 x 10, 50 lb
  • Lying triceps extension: 3 x 10, 30 lb

Superset:

  • Barbell shrugs: 3 x 6, 185 lb
  • hanging leg raises: 3 x 20

Overall today’s back squat felt heavier having to do 10 reps instead of 8 and even my deadlifts were feeling quite heavier compared to last week, hopefully that changes but thankfully I still proved to do 10 reps so that is always a positive. The hanging leg raises are coming easier and less painful, lol. The smith machine vertical leg press I love doing just because it really works those quads and I can do heavier than 255 but I don’t need to go real heavy in order to get what I need from it – highly recommend this exercise if you someone who wants to target the quads.

 

Fitness WonderWoman

Shay-lon

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Nov.7th Workout: 8 week program| Week one|Day two

Quads, Triceps, Biceps, Abs and Calves

Workout:

Superset:

  • Barbell back squat: 3 x 8, 135 lb
  • DB lunge: 3 x 8, 40 lb

Superset:

  • Barbell curl: 3 x 8, 50 lb
  • Lying triceps extension: 3 x 8, 30 lb

Superset:

  • Standing calf raise: 3 x 8, 115 lb
  • Barbell romanian deadlift: 3 x 8, 185 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  1. bodyweight squats: 20 seconds
  2. kettlebell swings: 20 seconds, 10 kg
  3. bodyweight squat: 30 seconds
  4. kettlebell swings: 30 seconds, 10 kg
  5. bodyweight squat: 45 seconds
  6. kettlebell swings: 45 seconds, 10 kg
  7. bodyweight squat: 1 minute
  8. kettlebell swings: 1 minute, 10 kg

Today’s toughest part of the workout was the added cardio (not part of the program), I was fatigued after that, thankfully those BCAAs really did help quite a bit, but still, it was hard! give it a go! 

 

Fitness WonderWoman,

Shay-lon 

 

8 Week Program

So today starts a new program I will be giving a go for 8 weeks, I found it on Muscle & Strength website. Now typically I don’t use these programs because for one, they aren’t 100 percent and secondly I like creating my own workouts. However, when I do choose to do one, I like it because it allows me to stay in maintenance with my physique usually, it might add some workouts, or variations that are new to me, it allows me to focus on other aspects of my life so I am not stressing out over having to create my workouts, & they come handy for when I want to prep for something but need time to make plans and come up with goals, etc. This particular program is seemingly basic for intermediate athletes/lifters to build some muscle. After this program is finished, I will then go back to creating my own workouts for another month or so, then I have plans in hopefully training in a strict powerlifting style so I can do a competition in the late spring or summer – so I will continue to share the workouts with all of you throughout this program and will share the link to the program I am doing as well, so if anyone else becomes interested, then you can do your own research. 

Workout:

Superset:

  • Incline barbell bench press: 3 x 8, 70 lb ( I did a warm up of 2 sets of 12 reps)
  • DB bench press: 3 x 8, 60 lb and 70 lb

Superset:

  • Wide grip pull ups: 3 x failure ( I did a warm up of 1 set of 12 reps)
  • Bentover barbell row: 3 x 8, 70 lb

Superset: 

  • Seated DB press: 3 x 8, 50 lb (I did a warm up of 1 set of 12 reps)
  • DB side lateral raise: 3 x 8, 40 lb
 
  • Sit ups: 3 x 20

HIIT: (5 rounds) This was NOT part of the program

  1. High knees: 20 seconds
  2. Jumping jacks: 20 seconds

Fitness WonderWoman

Shay-lon xo

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

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

 
 

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9