Thursday Strength

Well, I skipped yesterday’s workout due to the fact I was beyond exhausted and had to work both jobs on very little sleep, so decided instead of pushing iron, I’d get some much needed sleep (my body was thanking me) and I will do my Wednesday on Friday instead. Today I was going heavy with some leg day exercises and really making up with the lack of workout yesterday by doing some good amount of work today & added in some much needed cardio at the end of the workout. 

Warm up:

  • seated leg curls: 4 x 25, 20 lbs
  • Squat to box: 4 x 25
  • EZ bar butt lifts: 4 x 25, 30 lbs

Workout:

  • Conventional deadlift: 5 x 2-3. 2 x 245 lbs, 1 x 250 lbs, 1 x 260 lbs, 1 x 265 lbs
  • Barbell back squat: 5 x 2-3. 2 x 180 lbs, 1 x 185 lbs, 1 x 190 lbs, 1 x 195 lbs

Superset:

  • Barbell OHS: 5 x 5-6, 65 lbs, 70 lbs, 75 lbs 
  • Kettlebell overhead lunge: 5 x 5-6, 12 kg
  • Box squats: 5 x 5-6, 205 lbs and 210 lbs

Superset:

  • Smith machine sissy squats: 5 x 5-6, 165 lbs
  • DB cleans: 5 x 5-6, 50 lbs

Tri-set:

  • Seated one legged leg curls: 5 x 5-6 each leg, 30 lbs
  • EZ bar goodmorning: 5 x 5-6, 50 lbs
  • EZ bar hip thruster: 5 x 5-6, 50 lbs

Cardio seshhh:

  • Spin bike: 20 minutes, gear 6
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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 

Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

Thirsty Thursday Booty Gains

Warm up:

  • kettlebell box stiff legged deadlifts: 4 x 25, 8kg
  • kettlebell side lunges: 4 x 25, 12 lbs
  • resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs (85%)
  • barbell back squat: 3 x 2-3, 190 lbs (85%)
  • Barbell front squat: 3 x 2-3, 135 lbs

Superset:

  • Smith machine rack pulls: 3 x 2-3, 195 lbs
  • EZ bar stationary lunges: 3 x 2-3, 80 lbs

Superset:

  • Smith machine calf raises: 3 x 8, 205 lbs
  • seated calf raises: 3 x 8, 70 lbs

8-13-18 Workout

Warm up:

  • Bicep curl machine: 4 x 25, 25 lbs
  • resistance band pull apart: 4 x 25, green band
  • Cable reverse triceps pushdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 5 x 5-6, 90 lbs (70% 1RM)
  • Barbell bench press: 5 x 5-6, 95 lbs (75% 1RM)
  • Jump rope: 5 x 30 seconds

Superset:

  • smith machine one arm upright rows: 5 x 8-10, 65 lbs 
  • Jump rope: 5 x 30 seconds

Tri-set:

  • DB incline chest press: 5 x 8-10, 40 lbs
  • kettlebell alternating shoulder press: 5 x 8-10. 16 kg
  • jump rope: 5 x 30 seconds

Superset:

  • Cable rope overhead triceps extension: 5 x 8-10, 50 lbs
  • Jump rope: 5 x 30 seconds

Shay-lon Moss 

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer 

Sponsored athlete

Exercise Science Degree

Earlier than usual

Heavy squat and sumo deadlifting..

Warm up:

  • Hip adduction machine: 4 x 25, 45 lbs
  • Resistance band lateral leg raises: 4 x 25 each leg, green
  • kettlebell plie squat: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 5 x 2-3 (90%) 260 lbs
  • Barbell back squat: 5 x 2-3 (90%) 200 lbs

Superset:

  • Smith machine narrow stance squats: 3 x 3-6, 115 lbs
  • DB cleans: 3 x 3-6, 60 lbs

Superset:

  • Back extensions: 3 x 3-6, 45 lb plate
  • EZ bar hip thrusters: 3 x 3-6, 60 lbs

Superset:

  • Seated calf raises: 3 x 3-6, 70 lbs
  • Smith machine calf raises: 3 x 3-6, 135 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified personal trainer

Exercise Science Degree

Sponsored Athlete 

FitnessWonderWoman

Leg dance & dance session

Warm up:

  • EZ bar hip thrusters: 4 x 25, 30 lbs
  • EZ bar goodmornings: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 35 lbs

Workout:

  • Conventional deadlift: (heavy day): 6 x 2-3. 2 x 245 lbs (80%), 2 x 260 lbs (85%) 2 x 275 lbs (90%)
  • Barbell back squat [ low bar, wide stance]: 8 x 6-8 (speed work) 4 x 145 lbs, 4 x 155 lbs (belt-less) 
  • Box squats (moderate weight): 6 x 8-10, 205 lbs
  • Barbell wide stance stiff legged deadlifts: 6 x 8-10, 95 lbs
  • Smith machine vertical leg press: 6 x 8-10, 295 lbs

Supersets:

  • seated leg extension machine: 6 x 8-10, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • Hip adduction machine: 6 x 8-10, 80 lbs, 90 lbs, 100 lbs, 110 lbs

I did a video on my box squats today & did a groovy dance video as well, here