The shenanigans of today

Warm up:

 
  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs

Workout:

  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)

Tri-set

  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs

Tri-set:

  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press

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Monday’s 3 month 1RM check (shoulder press)

First and for most I want to apologize for the delay in post this week, Tuesday I was very sickly & bed ridden all day due to muscle fatigue, sore throat and nausea, and didn’t have the energy to blog; let alone make it to the gym, so I made Tuesday my rest day. Today I am feeling somewhat better, but now have runny nose and no sore throat, so I will be attending the gym but careful to not overdue anything if it progresses. This whole week will be my 3 month check in for my 1RM’s to make sure I am hitting my mark in each of my lifts. Monday, I started wit the barbell shoulder press — and very happy with the results.

 

Keep in mind, the last time I checked my 1RM was Jan.1st of 2018.

 
 
  • Barbell shoulder press: 90 lb 1-RM (this is 5 lb more than my RM from Jan)
 
  • Push press: 3 x 8-10, 70 lbs

Superset:

  • Seated DB shoulder press: 3 x 8-10, 40lbs
  • Seated DB curl: 3 x 8-10, 50 lbs

Superset:

  • Smith machine upright rows: 3 x 8-10. 75 lbs
  • One arm DB bentover rows: 3 x 8-10, 40 lbs

Superset:

  • DB front to lateral raises: 3 x 8-10, 30 lbs
  • Barbell shrugs: 3 x 8-10, 205 lbs

Cardio workout:

  • Upright stationary bike: 15 min, level 8, rpms 75+

I kept the accessory work moderate weight after doing the core lift

Yesterday’s hammies and glutes

I made some huge strides yesterday when it came to my deadlifts, I was able to lift heavier weights more more reps and without a weight belt. 

 
 
  • Conventional Deadlift: 3 x 5,3,1

 

  • 75% of 90% of 1RM: 200 lb, no weight belt
  • 85% of 90% of 1RM: 225 lb, no weight belt
  • 95% of 90% of 1RM: 250 lb, 3 max reps

 

I also see where sometimes my form is “off” during my deadlifts, my initial starting position is fine, but I have a bad habit of lifting my butt before using my legs and it is something I will continue to work on, so if you take notice, one of my videos, it does have this bad habit being utilized. Weird thing is, when training clients, my form is spot on, but when training myself, I tend to be less strict and that isn’t good but I am glad I do videos of this so I know where my mistakes lie. Not to mention, I have the “form and technique” police on my case when I post videos to IG.

 
  • Barbell Hip thruster: 5 x 5-6, 135 lb
  • DB romanian deadlift: 5 x 5-6, 90 lb
  • Kettelbell snatch: 5 x 5-6, 12 kg
  • Barbell stiff-leg deadlift: 5 x 5-6, 185 lb — new PR 😀 

Cardio Workout:

  • Stair climber: 15 min, level 7

 

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video

Powerlifting — and beyond

Sumo’s and cleans

Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts. 

 
 
  • Sumo Deadlifts: 3 x 5

 

  • 40% of 90% of 1-RM: 80 lb
  • 50% of 90% of 1-RM: 100 lb
  • 60$% of 90% of 1-RM: 120 lb

 

  • Power clean: 5 x 1-6, 100 lb (6/6/6/4/3)
  •                       3 x 3, 110 lb
  •                       1 x 1, 135 lb
 
  • Power clean to push press: 5 x 1-6, 105 lb, 110 lb
 
  • DB alternating curls: 4 x 6, 60 lb
  • Bench dips: 4 x 12
 
  • Cable curls: 4 x 6, 80 lb
  • Cable triceps extension: 4 x 6, 80 lb
 
  • Glute bridge: 4 x 12
  • DB goblet squat: 4 x 6, 45 lb

Cardio workout:

  • Stationary bike: 20 minutes, level 20, rpms- 30+ 

Good news, I got new PR’s in both the power clean and

 

 

Can’t Skip Today’s Leg day (Week Three|Day Two)

Some great things happened when I got past the “I can’t”

Workout:

Superset:

 
  • barbell back squat: 3 x 12, 135 lb
  • Kettlebell one-legged deadlifts: 3 x 10 each leg, 8 kg

Superset:

  • Barbell Romanian deadlift: 3 x 12, 185 lb
  • DB goblet squat: 3 x 8, 25 lb

Superset:

  • Standing calf raise: 3 x 12, 115 lb
  • DB lunges: 3 x 12, 40 lb

Superset:

  • Barbell curl: 3 x 12, 50 lb
  • Lying triceps extension: 3 x 12, 30 lb
 
  • Hanging leg raises: 3 x 20
 

Cardio Workout: (2X)

  1. Jumping jacks: 30 reps/45 reps/30 reps/45 reps 
  2. Side to side shuffle: 30 sec/45 sec/30 sec/45 sec

Fitness WonderWoman

 

Shay-lon xo