Fucked Around With Deadlifts & Got hurt

So I have three videos to show everyone & will drop the links below. One will be my 300 lb deadlift fail, another will be my 295 complete and the final one will be my 245 lb for 3 reps —

Today I was aiming to hit 300 lb and well, I tried it over 20 times over (without adequate resting between sets and aggressively toward the end) to the point where I ended up hurting one side of my lower back/upper hip. Normally I am really good about NOT injuring myself, but today neglected to pay attention to my body and it happened. I could not continue on with the rest of my workout today due to the pain, so hopefully it is only a pulled muscle, a lesson learnt and i’ll be back to lifting normally between tomorrow and Thursday! otherwise, I am doing well for the most part. 

 
 
  • Conventional deadlift: 3 x 5, 3, 1
  1. 75% of 90% of 1-RM: 195 lb, 3 x 5
  2. 85% of 90% of 1-RM: 220 lb, 3 x 3
  3. 95% of 90% of 1-RM: 245 lb, 3 x 1+, 3 max reps
  4. 1 x 1, 295 lb (completed)
  5. 1 x 1, 300 lb (failed attempt)

300 lb deadlift fail video —- > Failed attempt

295 lb one rep completed lifted ——> 295 lb lift

245 lb for 3 reps —- > 245 lb lifting

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Saturday, Sept. 30th – Workout

Legs & HIIT

 

Workout:

Superset:

 
  • Barbell squat: 5 x 15 – 50 lb, 4 x 10-100 lb, 3 x 8-120 lb, 1 x 5-6 – 140 lb
  • Linear leg press: 5 x 15- 20 lb, 4 x 10-55 lb, 3 x 8-75 lb, 1 x 5-6- 95 lb
 
  • Romanian Deadlifts (barbell): 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5-6- 120 lb

Superset:

  • Pistol squats: 4 x 10, each leg
  • Vertical leg press: 4 x 10, 210 lb, 260 lb, 280 lb, and 285 lb

Superset:

  • Goblet squat: 4 x 10, 40 lb
  • Goodmorning: 4 x 10, 50 lb
  • Barbell side lunge: 4 x 10, each leg, 20 lb

HIIT Training: (One Round)

  1. Elbow plank (30 sec)
  2. plank (20 second)
  3. raised leg plank (10 seconds each leg)
  4. plank (10 sec)
  5. elbow plank (10 sec)

Today was a tough leg day training, I added 5 lb to all my compound weights and even hit a pr in my vertical leg press 🙂 I am hoping next Saturday, I will follow the same principles but add another 5 lb 🙂 

 

Fitness WonderWoman,

Shay-lon xo

 
 

Phase Two: Week 5. Day 31| Six Weeks To Shreds

Warm up:

  • 2-3 minute skipping in place

Workout:

  • Bentover barbell row: 4 x 6-8. 65 lb (1 minute skipping in place between sets)
  • DB incline row: 3 x 6-8. 50 lb (1 minute goblet squats – 30 lb between sets)
  • Seated cable rows: 3 x 6-8. 120 lb ( 1 minute box jumps between sets)
  • Barbell shrug: 4 x 6-8. 165 lb (1 minute DB step ups – 20 lb between sets)
  • Barbell curl: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between sets)
  • Seated barbell curl: 3 x 6-8. 40 lb ( 1 minute med ball slam- 10 lb between sets)
  • reverse barbell curl: 3 x 6-8. 50 lb (1 minute DB lunge – 20 lb between sets)

My left knee was bothering me today during my workout, can’t say I enjoyed the pain and I didn’t take it easy on myself, but I did decide to add some muscle lotion afterwards and that took the pain away for now, hopefully later I will ice it and just rest up. 

 

Fitness WonderWoman.

Shay-lon xo

Week Three|Day Four| 6 Weeks to Shreds Part One

Fitness Collaboration

Workout Plan. 

 

Warm up: 2-3 minute of jump rope

  1. Incline DB flyes: 3 x 21-30. 20 lb. (1 minute jump rope)
  2. DB flyes: 3 x 21-30. 20 lb. (1 minute bench step up)
  3. Cable crossover: 3 x 21-30, 40 lb. (1 minute squat jumps)
  4. Triceps Pushdown: 3 x 21-30, 70 lb. (1 minute side to side shuffle)
  5. Standing DB triceps extension: 3 x 21-30, 20 lb. (1 minute kettlebell swings – 8kg)
  6. Cable lying triceps extension: 3 x 21-30, 30 lb. (1 minute goblet squats – 30 lb)
  7. Crunches: 3 x 21-30. (1 minute running in place)
  8. Standing oblique cable crunch: 3 x 21-30, 20 lb. (1 minute jump lunges)

Okay so today was different, as you can tell, I went up in reps during this workout plan and this meant I used lighter weights (not by too much) but enough where I could lift for that many reps comfortably. Also, I did NOT do the squat jumps or jump lunges because my left knee was in a lot of pain and I didn’t want to put too much pressure on it during the workouts if I didn’t have to. Hopefully it will get better within the next couple of days. 

 

Secondly, I plan on having a video up soon on YouTube either tonight or tomorrow at some point to update all of you on what has been going on nutritional wise and exercise wise .. along with the person I am collabing with – her own updates will be in the video as well. Below will be the links to my social media, feel free to follow each of them 😀 

 

Thanks for reading, remember to follow, like, comment and share my blog post!

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 

Week Three|Day Three| 6 weeks to shreds part 1

Fitness Collaboration.

Workout Plan. 

Warm up: 2 – 3 minute skipping in place

 

  1. Bentover barbell row: 4 x 2-5. 95 lb. (1 minute skipping in place)
  2. Bentover DB Row: 3 x 2-5. 70 lb (1 minute goblet squat – 30 lb)
  3. seated cable row: 3 x 2-5. 120 lb (1 minute box jumps)
  4. Barbell shrugs: 4 x 2-5. 100 lb. (1 minute DB step up: 30 lb)
  5. Barbell curl: 3 x 2-5. 50 lb. (1 minute kettlebell swings – 8 kg)
  6. Barbell or EZ bar preacher curl: 3 x 4-5. 30 lb. (1 minute med ball slam – 10 lb)
  7. Reverse barbell curl: 3 x 4-5. 30 lb. ( 1 minute DB lunge – 20 lb)

Again this workout for today was focused on strength (so higher weights and lower reps) also, the 1 minute of cardio is between each set (no rest). I was not able to get to the battling ropes today so I missed out on one more exercise for the day but that is okay. Remember the exercise you are doing for 1 minute between sets is a low weight, do not use a high weight because the focus is being able to focus on endurance the whole time. I definitely felt some pain in my left knee during lunges and also, did a PR in bentover barbell rows and went up 10 lb 😀 also the seated cable rows I went up 20 lb 😀 

Thanks for stopping by the page, please leave comments, likes, follows, shares/reblogs and feel free to follow my social media for more videos, workouts, updates: 

Email: Shay.moss19@gmail.com

Snapchat: milkchocolatemm

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well. 


Fitness WonderWoman,

Shay-lon xoo

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

Feb 4th – Gym Workout & Challenge continues

Hey FitFam:) Happy Saturday!

 

So first of all, I wanted to say BIG THANK YOU to all those that stopped by blog page yesterday to take a look at my updates and wished me luck and positive vibes and encouragement, really means a lot to me and I greatly appreciate that. Secondly, I want to say, I have not yet looked over the contract, but once I accept it (if I do)- you will be the first to know. A lot of you were leaving comments about how my goal list is long, and this is very true, I may not get to all of them in 2017, hell I may not get to all of them in this lifetime, but I keep my goals fresh and new to keep all of you engaged with me and to continue to lighten your days with motivation, inspiration and fun conversation – not to mention fitness/health knowledge, so whenever I can make my blog more engaging and attract more people, I am all for it.  

 

I also wanted to say GREAT JOB to all those that are participating in my squat challenge this month, you have been doing wonderfully and I have enjoyed getting your emails.. seems like everyone is doing them safely and correctly, which is awesome! Today is day 4 and it is a REST day, so make sure to take advantage of it and be ready for tomorrow. If you are still interested in joining in, please send me an email and let me know, not too late yet. This challenge isn’t easy, but it is a way to work on muscular endurance and your mental as well, I think the majority of this challenge is having a positive mindset because without it, chances are you won’t finish – but don’t worry about getting to day 30, worry about accomplishing each day at your own pace, no pressure and know I am rooting for you! 

 

I did an upper body workout today, and it felt good. I am on day 4 of my push up challenge and today’s amount was easy squeezing. lol. —- but I also did another challenge for someone on YouTube who asked me to. Since I had not been active yesterday, I decided to record a video of me doing both challenges, the challenge that I did for the Youtuber was a day only challenge, but my push up challenge is 30 days. If you are interested in doing the push up challenge in March, please feel free to send me an email 🙂 

 

Workout Session:

 
  • Bench press: 3 x 10, I did it at 85% 1RM, 55 lb
  • Smith machine upright row: 3 x 10, 35 lb, 2 x 55 lb
  • Incline DB flyes: 3 x 10, 30 lb
  • Seated alternating DB bicep curls: 3 x 10, 40 lb

Superset: 

  • Military press: 3 x 10, 50 lb
  • Triceps pushdown: 3 x 10, 20 lb

Superset:

  • overhead cable curl: 3 x 10, 20 lb
  • barbell bentover row: 3 x 10, 50 lb

Superset:

  • pull ups: 3 x8 (no assistance) but today was getting 5 and had to take a break before hitting 8 reps. 
  • Triceps dips: 3 x 8
 
  • Push ups: 5 reps
  • 1 minute barbell bicep curl challenge

Stayed tuned, I will be uploading my push up challenge on YouTube first and my barbell curl challenge, then I will share it on social media and my blogs today! 

 

Your Fitness Blogger,

 

Shay-lon xxx