Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 
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Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)

 

The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!

 

Step to jump squat:

 
  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 

 

What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!

 

Fitness WonderWoman

Shay-lon

 

 

Saturday Afternoon leg day

Week Five|Day Five

I suppose today I got lucky, because I didn’t lose any strength in these quads and hammies 🙂

Workout:

Superset:

  • Barbell front squat: 3 x 8, 100 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Linear leg press (hamstring foot placement): 3 x 8, 388 lb 
  • Smith machine narrow stance squats: 3 x 10-12, 75 lb

Superset:

  • Seated calf raise: 3 x 8, 100 lb
  • DB plie squat: 3 x 10-12, 25 lb

Superset:

  • Seated DB curls: 3 x 8, 50 lb
  • Weighted Dips: 3 x 8, 15 lb – this was easy 🙂

Superset:

  • Leg extension: 3 x 8, 60 lb
  • Leg curls: 3 x 8, 60 lb

Superset:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 10-12, 40 lb

The last set of Front Squats, I was ready to walk away because it was starting to feel heavy! >.< but I made it! 

 

Fitness WonderWoman,

Shay-lon 

 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Today’s workout! Week 5 Arrived

The start of week five today and I will admit that I noticed a decrease in strength during some of my lifts – which would be expected when I miss two days worth of workouts and haven’t been eating the best foods for recovery either. Even my sprints were slow, but I did happen to lose 3 pounds. Hoping that tomorrow’s leg day isn’t as much of a struggle as today was. 

 

Workout:

 
  • Incline barbell bench press: 3 x 8, 75 lb
  • DB bench press: 3 x 8, 80 lb
  • Wide grip pull up: 3 x 8
  • Bentover barbell row: 3 x 8, 75 lb
  • Seated DB shoulder press: 3 x 8, 60 lb
  • DB side lateral raise: 3 x 8, 40 lb
  • sit ups: 3 x 20

Cardio:

  1. sprints: 30 seconds
  2. sprints 45 seconds
  3. sprints: 1 minute 

I did this 2 times for 100 m 

 
 

Week Four|Day Three Wednesday Nov 29th

Instead of my usual CrossFit workout, I had to change it up because I was PMSing (usually I don’t workout at all during this time) but wasn’t feeling too bad this time round and decided to find a workout to cater to it that I could do at low intensity. This workout I created was good, I had no extra pain during or afterwards and still put in a decent amount of effort. This probably won’t always work, but thankfully it did this time.

 

Workout:

Superset:

 
  • Lat pulldown (wide grip): 4 x 10-12, 60 lb
  • Lat pulldown (narrow/underhand grip): 4 x 10-12, 60 lb

Superset:

  • Goblet squat: 4 x 10-12, 25 lb
  • Plie squats: 4 x 10-12, 25 lb

Superset:

  • Push ups: 3 x 10-15
  • planks: 3 x 10 seconds

Superset:

  • Body bar overhead squats: 4 x 10-12, 18 lb
  • Curtsy lunges: 4 x 10-12

Week Four|Day Two

Workout:

Superset:

  • Barbell back squat: 3 x 8, 140 lb
  • DB lunge: 3 x 8, 50 lb

Superset:

  • Barbell romanian deadlift: 3 x 8, 190 lb
  • Standing calf raise: 3 x 8, 120 lb

Superset:

  • Barbell curl: 3 x 8, 55 lb
  • lyring triceps extension: 3 x 8, 30 lb
 
  • handing leg raises: 3 x 20

Cardio:

  1. Bodybar squats: 20 seconds
  2. kettlebell swings: 20 seconds
  3. bodybar squats: 30 seconds
  4. kettlebell swings: 30 seconds
  5. bodybar squats: 45 seconds
  6. kettlebell swings: 45 seconds

I used a 18 lb bodybar and used a 10 kg kettlebell. Did this whole cardio workout 3 times.