Leg day 10.16 18

Warm up:

  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Kettlebell swings: 4 x 25, 4kg
  • Clamshell with band: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 6 x 5-6 @ 65% 1RM — 200 lbs
  • Barbell back squat: 6 x 5-6 @ 65% 1RM — 145 lbs
  • Front Squats: 5 x 8-10, 105 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • seated leg curl: 5 x 8-10, 50 lbs

Tri-set:

  • Kettlebell plie squats: 5 x 8-10, 12 kg
  • EZ bar hip thruster: 5 x 8-10, 70 lbs
  • EZ bar overhead lunges: 5 x 8-10 (first time doing this exercise) 30 lbs but probably could have went higher.
  • Seated leg extension: Dropset
  • 80 lbs, 8-10 reps
  • 70 lbs, 8-10 reps
  • 60 lbs, 8-10 reps
  • 50 lbs, 8-10 reps
  • 40 lbs, 8-10 reps
  • 30 lbs, 8-10 reps
  • 20 lbs, 8-10 reps

No rest during this dropset. 

Advertisements

8-14-18 workout

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • body bar goodmornings: 4 x 25, 3 lbs
  • glute/hammie machine: 4 x 25, 10 lbs

Workout:

  • Conventional deadlift: 4 x 4-5, 215 lbs
  • Barbell back squat: 4 x 4-5, 155 lbs
  • box squats: 5 x 8-10, 160 lbs

Superset:

  • seated leg curl: 5 x 8-10, 30 lbs
  • seated leg extension: 5 x 8-10. 30 lbs

Superset:

  • Box DB step ups: 5 x 8-10, 20 lbs
  • single leg kettlebell deadlifts: 5 x 8-10, 8 kg 

1RM squat test

Warm up:

 
  • DB romanian deadlift: 4 x 25, 20 lbs
  • resistance band butt lifts: 4 x 25, red band
  • hip abduction 4 x 25, 40 lbs

Workout:

  • Barbell back squat: 225 lbs = 1RM PR

Superset:

  • Linear leg press: 6 x 12-15, 298 lbs
  • Kettlebell goblet squats: 6 x 12-15, 10 kg

Superset:

  • Medicine ball slams: 6 x 12-15, 15 lbs, 10 lbs
  • Kettlebell swings: 6 x 12-15, 10 kg

Superset:

  • Leg extension machine: 6 x 12-15, 50 lbs
  • DB calf raises: 6 x 12-15, 50 lbs

Watch the video of me performing the 225 lb squat today: Shaylon_fitnessWonderWoman

New Way of Doing Things

Time for me to finally hop off the Jim Wendler program and re-focus my attention on the things that Matt was telling me Tuesday so that when I schedule to see him in May, he can see I have developed in some form or fashion or at least have started implementing my programs around my weaknesses. Today was the first day back at the gym since meeting him Tuesday, so with it being Wednesday, and realizing I need at least 4 days a week — I decided I would start the core lifts with accessory work Monday. For the time being, Today, tomorrow and Friday I will be doing all accessory work using the warm up format he gave me, and only working on the muscles that he listed were my weaknesses. 

 

Today I focused on upper body accessory work & also added in some isolated core exercises as well. 

 

Warm up: 12-15 min

 
  1. DB chest press (because it will help with keeping my wrist straight) 4 x 25, 40 lbs & 30 lbs last set
  2. DB triceps overhead extension: 4 x 25, 15 lbs. 10 lbs, and 5 lbs
  3. Lat pulldown: 4 x 25, 30 lbs

I meant to keep the weight light while doing this warm up circuit but my ego got the best of me and I started with moderate weight thinking that I would be fine, but as you can see, I had reduce the load. 

 

Workout (Lats, triceps, rear delts) in that order

Superset:

  • Assisted pull ups (wide grip) 5 x 8-10, 100 lbs
  • Assisted pull ups (narrow grip) 5 x 8-10, 100 lbs
 

Superset:

  • Reverse grip triceps pushdown: 5 x 8-10, 50 lbs
  • DB Tate press: 5 x 8-10, 30 lbs

Superset:

  • Cable face pulls: 5 x 8-10, 60 lbs
  • Seated bentover rear delt raise: 5 x 8-10, 20 lbs

Tri-set:

  • One arm lat pulldown: 5 x 8-10 each arm, 20 lbs, 30 lbs
  • DB triceps kickback: 5 x 8-10 ea arm, 15 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs

Core Workout:

Tri set:

  • Decline medicine ball sit ups: 3 x 20, 8 lbs
  • Body weight decline sit ups: 3 x 20
  • Med ball slams: 3 x 20, 10 lbs

First day went alright, the warm up was grueling but definitely got me worked up and warm for the rest of the workout. Day two is tomorrow. 

 

Shay-lon

 

Wednesday 1RM check (conventional deadlift)

So typically I do bench press on Wednesday’s but because I missed Tuesday (which was conventional deadlifts) I decided to do deadlifts today and wait to do bench press another day. Again, I tested my 1RM max with the conventional deadlift and excelled. My form could use some sprucing up and I will continue to work on it as I progress as a lifter, because I know how important it is to have good form and technique (especially with these lifts), so that is something I will definitely work on and hopefully get better at. The one best thing that came from hitting this PR was the fact that so many well known powerlifters — majority of them women, left comments of encouragement ❤ that really added some motivation to my life and meaning. These were women who are ELITE athletes in the sport of weightlifting and powerlifting and have won many titles, who have taken the time to comment on my video, which I will share with all of you —- Deadlift video (ALSO, be sure to follow me!)

 
 
  • Conventional deadlift: 300 lbs RM — I increased my deadlift by 20 lbs 
 

Superset:

  • EZ bar goodmorning: 3 x 8-10, 50 lbs
  • Hip bridges: 3 x 8-10

Superset:

  • DB cleans: 3 x 8-10, 40 lbs, 50lbs
  • Lunge pass through: 3 x 8-10, 17 lbs

Superset:

  • Kettlebell single legged deadlifts: 3 x 8-10 each leg, 10 kg
  • Hip extension band: 3 x 8-10, red band 
 

Wednesday Bench Deload

If I haven’t already mentioned in previous post from this week; this whole week is a deload week for me, besides the accessory workouts; those will be heavy weights — my core lifts will be low weight t help with recovery and of course, I will add some cardio here and there during the week as well. 

 
 
  • Barbell bench press: 3 x 5

 

  • 40% of 90% 1RM: 50 lbs
  • 50% of 90% 1RM: 65 lbs
  • 60% of 90% 1RM: 75 lbs

 

Superset:

  • DB chest press: 5 x 6, 90 lbs
  • DB alternating curls: 5 x 6, 60 lbs

Superset:

  • Push ups, 5 x 6
  • bench dips: 5 x 6

Superset:

  • DB hammer curls: 5 x 6, 60 lbs
  • lat pulldown (wide grip): 5 x 6, 100 lbs

Superset:

  • DB flyes: 5 x 6, 40 lbs
  • DB overhead triceps extension: 5 x 6, 30 lbs
 

 

Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb