Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 
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Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

Tried my bench press max

Today I wanted to try my max 125 lbs to make sure it was still the max, and I didn’t lose strength, and thankfully I did it! now I obviously want to increase it, but I needed to make sure I was still capable of lifting this weight. Bench is my weakest of the three lifts, always has been, so I would especially hate starting over with it. 

Warm up:

  • Resistance band reverse fly: 4 x 25, green
  • Resistance band chest press: 4 x 25, green
  • resistance band triceps kickback: 4 x 25, green

Workout:

  • Barbell bench press: 3 x 1-2, 120 lbs
  • Barbell bench press: 1 x 1, 125 lbs

Tri-sets:

  • DB chest press: 3 x 6-8, 90 lbs
  • Cable triceps kickback: 3 x 6-8 each arm, 30 lbs
  • DB reverse fly: 3 x 6-8, 40 lbs

For some reason I felt sickly, like I wanted to vomit, so I only did 2 sets of each instead of 3. 

Tri-sets:

  • kettlebell alternating shoulder press: 3 x 6-8, 8kg
  • DB incline reverse fly: 3 x 6-8, 30 lbs
  • Medicine ball overhead triceps extension: 3 x 6-8, 10 lbs

I started in on my cardio workout but I was so tired that I fell asleep on the stationary bike within 8 minutes of starting, so I decided to call it quits. I couldn’t function being that tired. 

Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

Bench is my weakness

Warm up:

  • resistance band pull apart: 4 x 25, green
  • DB triceps kickback: 4 x 25, 10 lbs
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 3 x 3, 105 lb (85%)
  • Barbell bench press: 3 x 2, 110 lbs (90%
  • Barbell push press: 3 x 5, 80 lbs

Superset:

  • DB one arm bentover row: 3 x 6, 35 lbs
  • Cable triceps push down (rope attachment) 3 x 6, 80 lbs

Superset:

  • Cable face pull: 3 x 6, 70 lbs
  • DB chest press: 3 x 6, 60 lbs

Cardio Sess:

  • Stair climber: 20 minutes, level 5 for 15 min, level 6 for 3 minutes, and level 7 for 2 minutes 

Counting my Macro’s

Now, I have been tracking my macros since last Monday since I want to lose some bodyfat & still increase muscle mass. I usually follow my macros loosely, but this time, I am going to try my hardest to be more strict to present more results. The goal is to lose 9 lbs but to still maintain and optimal amount of strength increase. In this macro tracking, I will give you my beginning weight, body fat % and BMI (although BMI is not relevant to me since it doesn’t consider the muscle density). i also, will break down two separate macro goals because one will be for my moderate days of exercise & one will be for my light days of exercise. I have decided that I may even carb cycle so that when I am not working out, I am not eating an accumulated amount of carbs (I will eat less carbs on my rest days)  — that will be tracked as well whenever I get started & I will let you know. 

Now most people around this time are probably “bulking” or will be on their way to bulking fairly soon, but I will probably start bulking up more during Nov or Dec months (late bloomer) due to this goal I want to achieve now & in bulking, I will gain mass, yes, but I don’t want my body fat to spiral out of control due to it, so it will be a healthy bulk. Now along with body fat, I will weigh myself every 2 weeks because I don’t rely on the scale very often and don’t want to go back to bad habits, and because I know I will feel better after 2 weeks of weighing in vs one week. I am hoping to lose 9 lb by the end Oct the latest, but I think it will be possible to lose it quickly depending on how strict I am and how my workouts play out. I also have to consider the fact muscle weighs more than fat , so if my number on the scale doesn’t go down but my bf % does, I will be just as happy with the results. Wish me luck!

P.S when I start to bulk — I will set up new macros & carb cycling rules & share those with you as well, along with any other goals for my nutrition. 

Light Activity Macro’s Plan: (burn 200-400 kcal) for females 

  • Calories: 1876 per day
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

Moderate Activity Macros Plan: (Burn 400-650 kcal) for females 

  • Calories: 2115 per day
  • carbs: 264g
  • Protein: 132g
  • Fat: 59g

Now some of you are probably wondering how about a macros plan for when you burn more than 650 cals; well I have one for that too, but since I haven’t yet tracked my workout like I will be doing now, I don’t think I am burning more than that necessarily due to the fact I haven’t been doing cardio (Friday was my first time doing cardio in a long time) so now I will add cardio in the workouts to give myself more room to lose that weight & body fat. My cardio won’t be the bigger picture, because I don’t want to lose tons of muscle , but it will be 20-30 minutes, and I am thinking about implementing it either just Fridays or possibly doing it Monday-Friday. We shall see, haven’t thought it out yet. Trial and error. 

Another goal is to have myself drink a gallon of water a day since I don’t drink enough liquids throughout the day. I always end up dehydrated and that’s not healthy, so I am going to push myself to do better with that. 

Beginning weight: 160 lbs

Beginning Bf %: 22.8 

BMI: 24.3 

All of this information was taken on 8/6/18 — tomorrow I will update it so it is closer to this date & is more accurate. 

Hopefully I can lose this weight and get my bf% down below 20 percent. ALSO, ALSO ALSO,  I will allow myself to eat out/dine out once a week due to the fact I want less processed food in my diet (obviously) and it saves money as well! win-win! The goal is to still have it meet my macros but that won’t always be possible & I understand that, so it’s almost like my way of itching my craving without feeling bad. Especially since the weekends usually hold my nutrition hostage due to social events. Portioning will be my BESTFRIEND when eating processed food, so that I don’t eat too much of it at once. Goals. 

Wish me luck! & if anyone has any questions, feel free to leave comments or email me. 

I may be looking at more nutritional blogs to help with my meal prepping during the week so I can add variety to my meals. 

Shay-lon

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Newbie Powerlifter 

Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 

Workout:

  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)

Tri-sets:

  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs

Tri-sets:

  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs

Supersets:

  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs