Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

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Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

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

Week Four|Day Three Wednesday Nov 29th

Instead of my usual CrossFit workout, I had to change it up because I was PMSing (usually I don’t workout at all during this time) but wasn’t feeling too bad this time round and decided to find a workout to cater to it that I could do at low intensity. This workout I created was good, I had no extra pain during or afterwards and still put in a decent amount of effort. This probably won’t always work, but thankfully it did this time.

 

Workout:

Superset:

 
  • Lat pulldown (wide grip): 4 x 10-12, 60 lb
  • Lat pulldown (narrow/underhand grip): 4 x 10-12, 60 lb

Superset:

  • Goblet squat: 4 x 10-12, 25 lb
  • Plie squats: 4 x 10-12, 25 lb

Superset:

  • Push ups: 3 x 10-15
  • planks: 3 x 10 seconds

Superset:

  • Body bar overhead squats: 4 x 10-12, 18 lb
  • Curtsy lunges: 4 x 10-12

Oct. 25th workout

Triceps, back and glutes

 

Workout:

Tri-set:

 
  • Close grip barbell bench press: 4 x 15-20, 55 lb
  • reverse grip barbell bentover rows: 3 x 15-20, 30 lb
  • barbell hip thrust: 3 x 15-20, 25 lb plate

Tri-set:

  • DB floor press: 3 x 15-20, 40 lb
  • DB palms-in bentover row: 3 x 15-20, 40 lb
  • Butt lifts: 3 x 15-20

Tri-set:

  • kneeling cable triceps extension: 3 x 15-20, 50 lb
  • mixed grip chin ups: 3 x 15
  • glute kickback: 3 x 15-20

Tri-set:

  • dips: 3 x 15
  • inverted row: 3 x 15-20
  • pull through: 3 x 15-20, 50 lb and 40 lb

HIIT: 1 round

  1. Plank: 30 seconds
  2. push up plank: 10 seconds
  3. plank: 20 seconds:
  4. one legged plank: 10 seconds each leg
  5. one legged push up plank: 5 seconds each leg

The HIIT workout at the end was difficult, so try it! Also, if you have never tried mixed grip chin ups, I definitely felt they were more challenging, so give those a try as well. Again today’s focus was on muscular endurance, definitely leaves you with a different kind of soreness when you are finished.

 

Fitness WonderWoman

Shay-lon

Oct. 17th Workout

Workout:

(Ascending & Descending pyramid) barbell back squat:

 
  •  1 x15, 75 lb
  •  1 x 10, 85 lb
  •  1 x 5, 100 lb
  •  1 x 1, 135 lb
  •  1 x 1, 135 lb
  •  1 x 5, 100 lb
  •  1 x 10, 85 lb
  •  1 x 15, 75 lb

Tri-set superset:

  • Front squat: 4 x 2-5, 100 lb
  • Goodmorning: 4 x 10, 40 lb
  • DB goblet squat: 40 lb

Superset:

  • Romanian barbell deadlift: 4 x 2-5, 225 lb
  • Alternate EZ bar lunges: 4 x 2-5, 60 lb

Superset:

  • Overhead squat: 4 x 2-5, 45 lb barbell
  • Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb

HIIT: (5 rounds)

  1. plank leg raises: 15 seconds
  2. plank jacks: 15 seconds
  3. plank arm raises: 15 seconds
  4. plank jump ins: 15 seconds

and 1 minute rest between rounds.

 

At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!

 

Fitness WonderWoman,

Shay-lon xo

Tuesday, Oct. 10th – Workout

Shoulders. Biceps. Cardio.

Workout:

Superset:

 
  • Push press: 3 x 8-10, 65 lb
  • Barbell curl: 3 x 10, 50 lb

Superset:

  • Standing palm-in DB press: 3 x 10, 50 lb
  • DB curls: 3 x 10, 40 lb

Superset:

  • Standing DB straight arm front delt raise above head: 3 x 10, 20 lb
  • Hammer curls: 3 x 10, 40 lb

Superset

  • DB rear delt row: 3 x 10, 40 lb
  • EZ -bar curls: 3 x 10, 40 lb

Superset:

  • DB raise: 3 x 10, 40 lb
  • Cable curls: 3 x 10, 40 lb

Cardio:

  1. Sprints: 30 seconds
  2. sprints: 45 seconds
  3. sprints: 1 minute

HIIT: ( 3 rounds)

  1. elbow plank: 20 second (10 sec rest)
  2. elbow plank: 10 seconds (10 sec rest)
  3. elbow plank: 10 seconds (10 sec rest)
  4. elbow plank: 20 seconds (60 sec rest)

Fitness WonderWoman,

Shay-lon xo