Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

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Monday|Deload Week 4|Day One

I will just mention that DELOAD week means lesser weights — so my deload week will be with my core lifts and assistance exercises as well; normally it will be around 40-60 percent of my 1-RM. 

 
 
  • Standing barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 45 lb

 

I had to use the EZ bar for the first two because the barbell weights 45 lb

 
  • Clean & Press: 5 x 8, 6, 3, 100 lb
  • Standing DB straight arm front delt raise above head: 5 x 8, 20 lb
  • Arnold DB press: 5 x 8, 40 lb

Cardio

Four rounds of:

  1. Jumping jacks: 60 reps
  2. burpees: 20 reps

Monday marks a HUGE accomplishment for me. I performed a clean press for the first time and was able to do 100 lb, I have never push pressed 100 lb before, let alone doing it with the clean at the same time. I did take a video of me performing 4 reps: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en (scroll down the IG a few and you will see the video) I feel really good about it and hopefully my weights will continue to increase along with my strength. 

 

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. 

 
 
 

CrossFit & Circuit Workout?

So along with this beautiful 8 week program I am doing, I have decided that I will be doing a CrossFit circuit on the days I am not scheduled to do my program workout because it gives me something to do on those off days and I LOVE CrossFit. This particular circuit you will probably see a whole lot of to be honest because I want to continue to use heavier weights as time progresses and speed up my times (when I start timing myself) but for now, I am just thankful that I was able to finish! lol. If you are someone into the sport, you should definitely do these circuit workouts, bet you will love em, maybe? 🙂

 

Circuit One: 4 rounds

 
  • Man maker- 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two: 3 rounds

  • Weighted burpees: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 40 lb
  • Decline sit up: 15 reps

Circuit Three: 5 rounds

  • Hang clean: 5 reps, 75 lb
  • Push press: 5 reps, 65 lb
  • Alternating barbell lunge: 5 reps, 60 lb
  • Barbell squat: 5 reps, 60 lb
 

Happy Belated Halloween! (Oct.31st Workout)

My Leg Day was scarier than most haunted houses! 

legs & triceps

halloween

Workout:

Tri-set:

 
  • Front Squat: 4 x 10, 80 lb
  • DB Romanian deadlift: 3 x 10, 60 lb
  • Box jumps: 4 x 1 minute

Tri-set:

  • Barbell overhead squat: 4 x 10, 45 lb
  • DB clean: 3 x 10, 40 lb
  • EZ-bar lunges: 3 x 10, 40 lb

Tri-set:

  • Stiff-leg barbell deadlift: 4 x 10, 95 lb
  • Kettlebell snatch: 3 x 10, 8 kg
  • bench dips: 3 x 10

Tri-set:

  • Smith machine narrow stance squat: 4 x 10, 95 lb
  • Bulgarian Squats: 3 x 10 each leg, 30 lb
  • Triceps pushdown: 3 x 10, 70 lb & 80 lb

Cardio: (3 times)

  1. DB step ups: 1 minute, 30 lb
  2. walking lunges: 10-15 reps

HIIT: (3 rounds)

  1. Crunches: 15 seconds
  2. flutter kicks: 15 seconds
  3. scissors: 15 seconds
  4. knee to elbow crunches: 15 seconds

I hope all of you had a wonderful Halloween! 

 

I won’t be posting a workout for today because I did not make it to the gym due ot not feeling very well this morning but hopefully tomorrow I will be in better health! thank you!

 

Fitness WonderWoman,

Shay-lon 

Oct. 16th Workout

Chest, shoulders & Circuit Training

Workout:

 
  • Barbell bench press: 4 x 2-5, 105 lb

Superset:

  • Barbell bench press (wide grip): 3 x 2-5, 95 lb
  • Standing EZ-bar shoulder press: 3 x 2-5, 80 lb

Superset:

  • DB bench press: 3 x 2-5, 90 lb and 100 lb (100 with spotter)
  • Seated DB shoulder press: 3 x 2-5, 60 lb

Superset:

  • Incline barbell press: 4 x 2-5, 80 lb
  • standing barbell shoulder press: 3 x 2-5, 70 lb

Superset:

  • Incline DB chest press: 3 x 2-5, 70 lb
  • Side lateral to front raise: 3 x 2-5, 30 lb

Circuit Training:

Circuit One (4 rounds):

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

Circuit Two (3 Rounds)

  • Weighted burpee: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit up: 15 reps

Circuit Three: ( 5 rounds)

  • Hang clean: 5 reps, 45 lb
  • Push press: 5 reps, 45 lb
  • Alternating barbell lunge: 5 reps, 45 lb
  • Barbell squat: 5 reps, 45 lb

Good news report:

I hit 105 lb bench press PR!

I hit 100 lb DB bench press PR 🙂 (100 lb total)

 

Did any of you hit a new PR recently, leave it in the comment section!

If you enjoy my workout routine, share, comment, like and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo