Did a Friday Workout Instead of Saturday

Normally I do my workout on Saturday’s and leave Friday & Sunday as a rest day, but because a co-worker decided to take my shift due to them needing more hours, I decided to make Friday my workout day and made Saturday and Sunday my rest day. The gym was very empty on Friday, which I enjoy. Saturday, I spent it at the movies with a friend; we went to see “Red Sparrow” and then had pizza at a nearby location, it was very good! I ordered two cheesy appetizers that we shared and ended the night on a good note. Sunday I caught up on the “Walking Dead” and got some studying in. 

 
 
  • Sumo deadlift: 3 x 5

 

  • 40% of 90% of 1RM: 85 lb
  • 50% of 90% of 1RM: 105 lb
  • 60% of 90% of 1RM: 125 lb

 

  • Power clean: 3 x 5. 100 lb
  • DB goblet squat: 5 x 6, 45 lb
  • plie squats (kettlebell): 5 x 6, 20 kg
  • smith machine pistol squats: 5 x 6 each leg, 45 lb
  • leg extensions: 5 x 6, 110 lb

Cardio workout

  • stationary bike: 20 minutes, level 5, rpm 80+

My pistol squats weren’t great on my left leg — and weren’t my best on my right either but better than the left leg. I haven’t implemented pistol squats in a workout in a while, back in 2017, so probably 6 or more months back and so it is like starting over from scratch again with them — which frustrated me a lot, because I was able to do them smoothly and very well at one point and now I was running out of breath and slacking. I think I might implement them more because I want to get better at them again. My power clean for 100 lb went well, not too bad for 5 reps.

 

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Week Seven|Wednesday|Workout

Workout:

Superset:

  • Lat pulldown (wide grip): 4 x 15-20, 50 lb
  • Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb

Superset:

  • Goblet Squats: 4 x 15-20, 20 lb
  • Plie Squats: 4 x 15-20, 20 lb

Superset:

  • Push ups (standard): 3 x 10-15
  • Plank: 3 x 30 seconds

Superset:

  • Body bar overhead squat: 4 x 15-20, 9 lb
  • Curtsy lunges: 4 x 15-20

Superset:

  • pistol squat: 3 x 10 each leg
  • Single leg deadlifts: 4 x 15-20 each leg, 8 kg

Journey to health collab|Week 10|Favorite type of exercise?

https://www.youtube.com/watch?v=c9CYZBc6s4Q

What is your favorite type of exercise? leave answers in the comments! 

 

 

Saturday Sept. 23rd workout

Leg Day

 

Workout:

Superset:

 
  • Barbell back squat: 5 x 15 – 45 lb, 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5- 135 lb
  • Linear leg press: 5 x 15 – no weight, 4 x 10- 50 lb, 3 x 8- 70 lb, 1 x 5-90 lb
 
  • Romanian barbell deadlift: 4 x 10- 135 lb, 3 x 8-200 lb, 1 x 5- 245 lb

Superset:

  • Smith machine pistol squats: 4 x 10 each leg, 25 lb
  • Vertical leg press: 4 x 10, 205 lb, 255 lb, 275 lb

Superset:

  • Goblet squat: 4 x 10, 35 lb
  • goodmorning: 4 x 10, 40 lb
  • kettlebell curtsy lunge: 4 x 10 each leg, 8 kg

HIIT Training (5 rounds)

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

So basically Saturday’s workout was focused on all leg work, and I was at the gym for at least 2 hours, I hope to increase it by 5 pounds this week in each exercise if possible. I want to really develop my legs more and make them much stronger. 

 

Did any of you do a workout during the weekend, let me know what it consisted of?

 

Fitness WonderWoman,

Shay-lon xo

Monday- Sept. 18th

Monday Shenangins 🙂

Workout:

Superset:

 
  • Barbell squat: 4 x 5-6, 155 lb
  • Leg press: 4 x 15, 90 lb

Superset:

  • Barbell bench press: 4 x 5-6, 95 lb, 100lb, 105 lb
  • Push up: 4 x 10

Superset:

  • Smith machine pistol squat: 4 x 10 each leg (25 lb bar only)
  • Smith machine lunge: 4 x 10 each leg, 75 lb

Superset:

  • Smith machine incline press: 3 x 5-6, 75 lb, 95 lb, 105 lb
  • DB chest press: 3 x 5-6, 70 lb

Superset:

  • DB squat to snatch: 4 x 6-8, 20 lb
  • DB romanian deadlift: 4 x 6-8, 60 lb
  • Resistance band crossover: blue band

HIIT Training: (5 rounds)

  1. Jumping jacks ( 20 seconds) 
  2. Side to side jumps (20 seconds)
  3. Arm circles (20 seconds)

1 minute rest between rounds.

 

Fitness WonderWoman, 

Shay-lon xo

 
 
 

Smith Machine Pistol Squats

https://www.youtube.com/watch?v=DQjmEsSdRyc

Today was my first time using the smith machine for pistol squats, 

I have been known to use DB’s and kettlebells and no weights, but using the smith machine was a good change to the workout. I used only the bar for the sake of the video (which was 25 lb) so not much weight but tons of reps, this particular video has me doing 10 reps. Overall, I did 4 x 10 each leg 🙂 Hope you enjoy and remember to sub to my YouTube channel! xo

 

Fitness Wonder Woman,

Shay-lon xo

August 30th Workout

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

Superset:

  • DB chest press: 3 x 6-8,  70 lb 
  • Single leg deadlift: 3 x 15-20, 15 lb (ea leg)

Superset:

  • Stiff-leg deadlift: 3 x 6-8, 95 lb 
  • DB squat: 3 x 6-8, 50 lb 

Superset:

  • Plie lunge: 3 x 8-10 each leg
  • Barbell hip thrust: 3 x 6-8, 95 lb

Superset: 

  • Pistol squat: 3 x 8-10 each leg
  • Incline DB Press: 3 x 6-8, 60 lb

 1 minute jump rope

 1 minute DB step ups – 30 lb

 1 minute box jumps 

Did these 3 times for 1 minute each. no breaks. 

 

Fitness WonderWoman

Shay-lon xo