Leg day Sets

Warm up:

  • Hip flexor stretch: 4 x 60 seconds
  • Leg swings: 4 x 25 each leg
  • Hip (posterior) hip mobilization: 4 x 25

Workout:

  • Sumo deadlift: 4 x 5, 215 lbs (75%) & 4 x 5, 220 lbs 
  • Barbell back squat: 4 x 5, 170 lbs (75%) & 2 x 5, 175 lbs 
  • Front squat (drop set):
  • 1 x 4-6, 135 lbs
  • 1 x 8-10, 120 lbs
  • 1 x 10-12, 115 lbs
  • 1 x 12-15, 110 lbs
  • 1 x 15-20, 100 lbs

Tri-set:

  • Bulgarian squat: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlift: 5 x 8-10, 8 kg
  • EZ bar squat jumps: 5 x 8-10, 50 lbs

Superset:

  • DB stiff legged deadlifts: 5 x 8-10, 60 lbs
  • Hip abduction machine: 5 x 8-10, 80 lbs

Superset:

  • seated leg extension (dropset)
  1. 1 x 4-6, 100 lbs
  2. 1 x 8-10, 90 lbs
  3. 1 x 10-12, 80 lbs
  4. 1 x 12-15, 70 lbs
  5. 1 x 15-20, 60 lbs
  • Seated leg curl (dropset): 
  1. 1 x 4-6, 80 lbs
  2. 1 x 8-10, 70 lbs
  3. 1 x 10-12, 60 lbs
  4. 1 x 12-15, 50 lbs
  5. 1 x 15-20, 40 lbs
P.S I came to the gym for a second time today to do biceps and triceps with a friend from the gym. Didn’t write it down, just followed their lead. 
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Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5

Saturday, Oct. 28th Workout (late post)

Hey bloggers, 

You will have to forgive me because I forgot to post Saturday’s workout I did (yeah, no didn’t spend Saturday lazily, lol) 

 

Leg Day Gains!

Workout:

Superset:

 
  • barbell squat: 5 x 15 – 75 lb, 4 x 10 – 95 lb, 3 x 6 – 135 lb, and 1 x 5- 155 lb
  • Linear leg press (calf raises): 5 x 15 – 90 lb, 4 x 10 – 140 lb, 3 x 8- 180 lb and 1 x 6 – 230 lb
 
  • Sumo deadlifts: 3 x 8-10, 115 lb

Superset:

  • Barbell overhead squat: 3 x 8-10, 45 lb
  • Kettlebell pistol squats: 3 x 8-10, 12 lb

It was indeed a short workout because of the allotted time I had, but I got shit done and was able to still get in a decent workout – my legs are still sore! 

12 Week Cut Program – Day three

Today was supposed to be a rest day.. 

 

But it wasn’t. The program called for a rest day but if you know me, then you know I workout about 5 – 6 days a week (when I am healthy and active/not when I am pmsing and sick) and so this means, I did WHAT I WANT (typical of me), will I pay for it later? possibly, but I don’t like having too many rest days unless they are necessary and while I am following the program and doing a good job of it for a day three;  I told you I would tweak things to my liking.

 

Today was my LAST day of the push up challenge and I am sore and very happy! It has been a fun rollercoaster of excitement and strength gains, I am proud of myself and I am looking forward to seeing my competitors at the finish line during this challenge. Yesterday, my calories were under, but didn’t meet any of my macro goals except fats (of course) and this is because I am not used to eating more than 3 times a day (I know, I know, judge me later okay) so I am trying to aim little by little to eat 4 small meals a day and work my way up if necessary. I will be discussing this program via YouTube and still posting my workouts on the blog, BUT more in depth via video. 

 

Workout Session:

Circuit #1: 4 rounds

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

Circuit #2: 3 rounds

  • weighted burpee: 15 reps, 30 lb
  • kettlebell swings: 15 reps, 25 lb
  • roman sit ups: 15 reps

Circuit #3: 5 rounds

  • hang clean: 5 reps, 50 lb
  • push press: 5 reps, 50 lb
  • alternating lunges: 5 reps, 30 lb
  • squats: 5 reps, 30 lb

Push ups: 50 reps

 

Cardio: 8 minutes – running on treadmill (4.8 speed) no incline. 

 

I made this circuit (it was not in the program) and yes, it was hell! I thought I was going to pass out many times BUT it is a circuit I will do again because the aftermath feels so good. 

 

Let me know if YOU decide to give this circuit a try, I would love to see what others think of it and how well you do 🙂 not to mention, all of you stronger people probably can show off your strength! ha. leave comments and don’t forget to like, share, and follow me! thanks!

 

Your Fitness Blogger,

 

Shay-lon xxooo

 
 

Push Up Challenge – Final Day (Day 30)

https://www.youtube.com/watch?v=fqwJZ8By_uk

Thank you to all of you who have been very supportive of my during this challenge and cheering me on here and on my social media accounts & YouTube channel, ya’ll are awesome and  I appreciate it very much. 

This Month I will not be doing any challenges myself since I am doing this 12 week program but in the future, I will have more, so keep an eye out and still subscribe to my YouTube channel and follow my social media accounts because I will posting videos and pictures more regularly. Thank you!

Your Fitness Blogger,

Shay-lon

Push Up Challenge – Day 29

https://www.youtube.com/watch?v=LRHN96Ik7b4

Subscribe to my YouTube Channel & Follow my social media 🙂

Push Up Challenge – Day 40

https://www.youtube.com/watch?v=mXJQS752_do

40 reps.