Heavy Bench press PR

Making positive moves

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • Resistance band reverse fly: 4 x 25, green band
  • resistance band triceps kickback: 4 x 25, green band

Workout:

  • Barbell bench press: 3 x 120 lbs, 3 x 125 lbs ( I did 2 reps at 120 lbs for a new PR)

Superset:

  • DB farmer carries: 4 x whole track and back, 110 lbs
  • Plate hyperextension: 4 x 8-10, 35 lbs

Superset:

  • DB upright row: 4 x 8-10, 40 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs

Superset:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • DB hammer curls: 4 x 8-10, 50 lbs

Superset:

  • DB chest press: 4 x 8-10, 60 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio:

  • Spin bike: 20 minutes, gear 6, rpms 70+
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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

9.26.18 Workout

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • Band lateral raises: 4 x 25, green

Workout:

  • Barbell bench press: 4 x 2-3 (90%) 115 lbs

Tri-sets:

  • DB chest press: 4 x 4-5, 90 lbs 
  • DB incline press: 4 x 5-6, 70 lbs
  • Plate front raises: 4 x 5-6, 35 lbs

Tri-sets:

  • DB shoulder press: 4 x 5-6, 60 lbs
  • DB floor press: 4 x 5-6, 70 lbs, 60 lbs
  • Seated DB bentover reverse fly: 4 x 5-6, 30 lbs

Tri-sets:

  • Lying DB chest fly: 4 x 5-6, 40 lbs
  • Seated lateral raises: 4 x 5-6, 20 lbs
  • One arm DB chest press: 4 x 5-6, each arm. 30 lbs

Cardio sess:

  • Spin bike: 20 minutes, gear 6

Tuesday Two-a-Days

Monday I did a rest day (I know, odd) only because Sunday I had worked out with a gym friend of mine & I needed to the sleep Monday to fully operate doing two jobs one after the other pretty much. Lately I have been doing ‘Two-A-Days” (coming in twice in one day) to workout, once being the early morning (normal routine) and the second time being in the evening when I don’t have to work the gym and sometimes on the weekends as well. It’s been odd, but not horrible. Normally it is different parts of the body to avoid injury and it allows me to workout with someone and learn a couple of things or two about their regimen and goals as well. Not to mention, I had a friend set up a 5-6 meals a day plan for me to follow and drink water by the gallons daily, so I have been trying to follow that (which I will post macro’s once I get this new plan figured out) and get into routine of it. I didn’t write down the workout I did this afternoon, but the workout below will be from my workout this morning. 

Warm Up:

  • Seated leg curl machine: 4 x 25, 20 lbs
  • Leg press machine: 4 x 25, 60 lbs
  • Hip abduction w/band: 4 x 25, red band

Workout:

  • Sumo deadlift: 4 x 6-8, 205 lbs (beltless)
  • Barbell back squat: 4 x 6-8, 160 lbs (beltless)
  • Box squat: 4 x 8-10, 185 lbs (beltless)

Tri-sets:

  • Single leg linear leg press: 4 x 8-10 each leg, 298 lbs
  • DB plie squat: 4 x 8-10, 45 lbs
  • Kettlebell swings: 4 x 8-10, 10kg

Tri-sets:

  • DB stiff legged deadlifts: 4 x 8-10, 40 lbs
  • Single leg seated leg extension: 4 x 8-10, 20 lbs
  • Hip adduction: 4 x 8-10, 50 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 5

Thursday Gains

Warm Up:

  • Kettlebell stiff legged deadlift 4 x 25, 4kg
  • Hip adduction: 4 x 25, 30 lbs
  • Hip abduction 4 x 25, 45 lbs

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs
  • Barbell back squat: 3 x 2-3, 190 lbs
  • Barbell OHS: 4 x 5-6, 80 lbs

Supersets:

  • seated leg extension machine: 4 x 5-6, 90 lbs
  • seated leg curl machine: 4 x 5-6, 70 lbs

Tri-sets:

  • kettlebell overhead lunge: 4 x 5-6, 8kg
  • glute kickbacks machine: 4 x 5-6, 40 lbs each leg
  • Standing calve raises: 4 x 20

Cardio Session:

  • Spin bike: 20 minutes, gear 4

Wednesday gains

Warm up:

  • Incline reverse flys 4 x 25, 10 lbs
  • Straight arm cable lat pulldown: 4 x 25, 40 lbs
  • Cable triceps pushdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press 3 x 2-3, 105 lbs
  • Barbell bench press 3 x 2-3, 110 lbs
  • barbell bench press (narrow grip) 4 x 5-6, 80 lbs

Tri-sets:

  • Lat pulldown: 4 x 5-6, 80 lbs
  • Assisted Dips: 4 x 5-6
  • Seated DB Shoulder press: 4 x 5-6, 60 lbs

Tri-sets:

  • Assisted pull ups: 4 x 5-6, 100 lbs
  • Seated arnold press: 4 x 5-6, 50 lbs
  • DB overhead triceps extension: 4 x 5-6, 25 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 4

Spin Classes

spin-class

Just keep spinning, just keep spinning…..

 

The amount of sweat, the speed, the amount of hours people will go for spinning makes my legs weak thinking about it, because I know from watching the videos, people have to be tired by the end of the workout – I would be. I don’t know a whole lot of people who take part in spin classes, but I do know some, and they enjoy it because of the amount of calories they burn and the amount of sweat that pours out of them after the class. My take on spin class was riding a bike and enjoying some good music, but I was wrong, so much more goes into spinning depending on the class and fitness level of the individual, they even have youtube videos people can follow for spinning, which seem very helpful. How many of you have taken a spin class? good, bad, in between, what is your take? I haven’t yet participated in a spin class, and I don’t necessarily have it on my bucket list but I also don’t mind trying something new, so it may be something I look into down the road if my workouts start to get boring. This post isn’t one that will judge spin classes or people who take part in it, it will be a post with information about spinning for those who may be interested or don’t know anything about it. Feel free to share your spin stories with me in the comment section. 

 

Benefits:

 
  1. Helps to burn calories- I have had people say they burn through 800 or more calories sometimes doing spin classes (although standard is maybe 400-600) 
  2. Improved cardiovascular health- which is to be expected since it is a cardio exercise
  3. Low impact workout
  4. Most spin classes allow for you to progress at your own pace
  5. Uses large muscle groups in your legs- tones
  6. I have had people tell me it is a great abdominal workout overtime – nothing shows immediately but because they have to use proper technique and form when riding, you will feel it in your abdominal area too. 
  7. Builds mental strength 
  8. You have people around you during the class, so you aren’t alone.
  9. Builds stamina
  10. You get to listen to music the whole time while pedaling, music is good right? lol
  11. Some classes offer a hand-weight while spinning (this shouldn’t replace your resistance training)

Some Cons… 

  1. The instructor guides you, but it is up to the individual to be motivated enough to push themselves through the workout
  2. can be semi-expensive depending on the packages / classes. 
  3. The seat can be uncomfortable for some spinners, so they might have pelvic injuries/aches
  4. the music may not be your taste, if you are picky
  5. some people may not like being surrounded about others

So overall, spinning may be your cup of tea or it may not, but it something to do if you want to implement something new in your workout regimen, either way, I think the most important part is it keeps your moving! Give it a try or pass it by, your choice!

 

Your Fitness blogger,

Shay-lon xxxx