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 

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Wednesday Morning

Heavy Bench Day.

Warm up:

  • chest press machine: 4 x 25, 40 lbs
  • triceps extension machine: 4 x 25, 25 lbs
  • DB bentover row: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 5 x 2-3 (90%) 110 lbs
  • barbell floor press: 5 x 2-3 (95%) 120 lbs

Tri-set:

  • EZ bar military press: 5 x 3-6, 70 lbs
  • Cable curls: 5 x 3-6, 60 lbs
  • plate front raises: 5 x 3-6, 25 lbs

Tri-set:

  • DB chest press: 5 x 3-6, 70 lbs
  • Seated shoulder press: 5 x 3-6, 50 lbs
  • DB triceps press: 5 x 3-6, 25 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

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First Workout of July

Got my FIRST workout of July finished up, and boy oh boy, would I have loved to have made an excuse to not go today. I was busy from sun up to sun down practically and still busy with having to play catch up on the blog post & make sure my social media is all caught up for the night & it starts all over tomorrow. The only thing that mattered today was being able to start my Monday off with a workout — I was able to workout later this afternoon vs in the morning and many thoughts streamed through my mind to just half ass the workout and go home BUT, I knew I couldn’t do that, because once I am at the gym, I finish the job 100 percent; that’s what it means to talk the walk. While I am somewhat exhausted, I was able to meal prep for the next couple of meals for the week and do a small amount of cleaning. The majority of my problem lies with the fact it is HUMID as all hell & I don’t like it at all. Anyone else dealing with the humidity?

 

Besides all that, I made Monday another chest day. 

 

Warm up:

 
  • Resistance band lateral raises: 4 x 25, red band
  • resistance band front raises: 4 x 25, red band
  • resistance band pull apart: 4 x 25, red band

Workout:

  • Barbell bench press: 8 x 6, (60% and 65% 1RM) 4 x 75 lbs, 4 x 80 lbs
  • Barbell bench press (wide grip): 8 x 5, 95 lbs
  • barbell bench press (close grip): 8 x 5, 80 lbs

Superset:

  • DB chest press: 8 x 6, 70 lbs
  • Seated DB shoulder press: 8 x 6, 50 lbs

Superset:

  • Underhand lat pulldown: 8 x 6, 90 lbs
  • Dips: 8 x 6

Superset:

  • EZ bar military press: 8 x 6, 60 lbs
  • Reverse cable triceps extension: 8 x 6, 70 lbs

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Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

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New leg day strategy

Today, I decided on a new strategy for my powerlifting workouts, due to wanting to switch things up a bit and still challenge myself. The changes will only concern my leg day workouts (Tuesday and Thursday’s) but hopefully I will see good results from the switch up and reduce the soreness. 

I will continue to do deadlifts and squats on the same day along with lower body accessory work BUT instead of doing heavy with both exercises and speed with both exercises. I will do heavy for one and speed for the other, and vice versa on the 2nd day. This was the first day doing this — so not much to say for it yet.

 

Warm up:

 
  • Resistance band lateral walks: 4 x 25, green band
  • seated leg curl: 4 x 25, 10 lbs
  • body bar back squats: 4 x 25, 3 lbs

Workout:

  • Conventional deadlift (speed training day): 8 x 5, 185 lbs
  • Barbell back squat (heavy day): 6 x 3, 170 lbs
  • Barbell front squats: 5 x 8-10, 65 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • DB wide stance stiff legged deadlifts: 5 x 8-10, 40 lbs

Superset:

  • EZ bar walking lunges: 5 x 8-10, 30 lbs
  • DB cleans: 5 x 8-10, 30 lbs

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Sumo Deadlift PR’s yesterday

Firstly, I would like to say that yesterday I managed to hit 3 PR’s in my sumo deadlift. Last week I left off at a 25 lb increase to 250 and this week I was able to add 40 lbs more to it, Videos showing my lifts: Sumo PR’s each video is showing different weights starting from 260 — all the way up to 290 🙂 I am to progress & while 290 isn’t all that high compared to more elite powerlifters, it shows I am doing something right in my workouts!

 

Warm up:

 
  • DB plie squat: 4 x 25, 15 lbs
  • Leg press: 4 x 25, 60 lbs
  • kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift MAX: 50% 1RM: 110 lbs (6 reps), 80% 1RM 180 lbs (3 reps), 200 lbs (1 rep), 225 lbs (1 rep), 245 lbs (1 rep), 260 lbs (1 rep), 280 lbs (1 rep), 290 lbs (1 rep)
  • Barbell back squat (low bar, wide stance): 6 x 5-8, 135 lbs
  • power cleans: 6 x 5, 100 lbs
  • barbell front squat: 6 x 5-8, 80 lbs

Superset:

  • smith machine narrow stance squats: 6 x 5-8, 95 lbs
  • smith machine calf raises: 6 x 5-8, 95 lbs

Superset:

  • EZ bar goodmorning: 6 x 5-8, 50 lbs
  • DB deficit romanian deadlifts: 6 x 5-8, 60 lbs