Oct. 30th Workout

Monday Chest Day!

Chest, biceps & Traps

Workout:

Tri-set:

 
  • Barbell bench press: 4 x 10, 75 lb
  • EZ bar curls: 4 x 10, 40 lb
  • barbell shrugs: 4 x 10, 185 lb

Tri-set:

  • Smith machine incline press: 3 x 10, 95 lb
  • Alternating DB curls: 3 x 10, 50 lb
  • DB shrugs: 3 x 10, 100 lb

Tr-set:

  • DB chest press: 4 x 10, 60 lb
  • alternating hammer curls: 4 x 10, 50 lb
  • Standing DB upright row: 3 x 10, 40 lb

Tri-set:

  • Incline DB press: 4 x 10, 60 lb
  • Standing one arm cable curl: 3 x 10, 30 lb, 20 lb
  • Upright cable row: 3 x 10, 40 lb

HIIT Training: (5 rounds)

 
 
  1. Half jack + squat: 30 seconds (10 sec rest)
  2. Half jack + squat: 30 seconds (60 sec rest)
 
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Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

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Fitness WonderWoman,

Shay-lon xo

September 14th – workout

Workout:

Superset:

 
  • Barbell shrugs: 4 x 10, 155 lb
  • barbell behind the back shrugs: 4 x 10, 135 lb

Pyramid/Superset:

  • Calf press: 1 x 15 – 90 lb, 1 x 12 – 180 lb , 1 x 10 – 230 lb
  • Box jumps: 3 x 1 minute

Superset/Pyramid:

  • Close grip lat pull down: 1 x 15 – 60 lb, 1 x 12 – 70 lb, 1 x 10 – 80 lb, 1 x 8 – 100 lb
  • Barbell calf raises: 4 x 10, 95 lb, 115 lb

Superset:

  • Smith machine upright row: 3 x 8-10, 50 lb
  • Wide grip lat pull down: 3 x 8-10, 100 lb

HIIT Training: (5 rounds / High knees)

  1. 30 seconds ( 30 second rest)
  2. 30 seconds (60 second rest)

Fitness WonderWoman,

Shay-lon xo

Sumo Deadlift (Exercise How To)

https://www.youtube.com/watch?v=PQ3A_HmfQyk

Hey Bloggers,

Hope all of you had a wonderful fun filled Labor Day! Today is Tuesday, and this brings me to my topic; an exercise how to.

Today’s exercise how to, is another type of deadlift exercise, the “sumo”. Now depending on your stature, this movement is easy for some and harder for others — like myself. I don’t implement sumos in my workout because they always strike me as awkward when lifting and I never feel like I am doing it correctly, even when I am. Doesn’t mean they are useless, because in the above video you will notice he has good things to say about them and I do believe they are necessary, especially for those of you who may be powerlifters. My goal after watching this video is to find a time to really work on doing more sumo lifts so I become more comfortable with them – especially if I have to demonstrate them to clients. 

How many of you like doing sumo deadlifts? 

How to perform a sumo deadlift?

  1. Place the bar on the grounded, loaded with weights. Feet should be set very wide, bend at the hips to grip the bar, arms directly below the shoulders – inside the legs. The grips range from pronated, hooked or mixed grip. 
  2. Lower your hips, look forward with head and chest up. Weight should be on back half of the feet, and drive through the floor – extending through the hips and knees
  3. When the bar passes through the knees, lean back and drive the hips into the bar – while pulling your shoulder blades together
  4. Return the weight to the ground, by bending at the hips and making sure to control the weight. 

So like the romanian deadlift we have spoken about, this is a lot of leg work. 

 

What muscles are being worked?

  • Hamstrings
  • glutes
  • quads
  • inner thigh
  • hamstrings
  • lower back
  • Traps

Overall a lot of leg work and makes for a good leg day workout if you can get the technique down, in my opinion, it is nice to do this to add variety but for basic lifters, it isn’t necessary – but I always say try something different and find out if you like it. Obviously if you have been hurt before and have previous conditions, speak with a doctor before performing this lift. Otherwise, if you enjoyed this post, follow, like and leave comments! thanks!

 

Fitness WonderWoman,

Shay-lon xo

 

Man-Makers (Exercise How to)

https://www.youtube.com/watch?v=iMNnvhg1JcM

 

I call these WOMAN MAKERS! 😀 

It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”. 

Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂

If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂

How Do You Perform A ‘Man-Maker’:

  1. Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other.  You will want to keep your back flat, bend forward, and squad down grasping the dumbbells. 
  2. Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
  3. Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension. 
  4. you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
  5. Repeat for the recommended repetitions

As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through. 

 

What Muscles Are Worked:

  • Quads
  • obliques – to a lesser degree
  • shoulders
  • biceps
  • groin
  • chest
  • traps
  • forearms
  • abs
  • calves
  • middle back
  • triceps
  • lower back
  • glutes
  • hamstrings
  • hip flexors 
  • and outer thighs
  • lats

As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day! 

A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts. 

 

Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂 

 

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

Zercher Squats (Exercise How to)

https://www.youtube.com/watch?v=vpy4ADmlo1E

In dedication to my leg day today, let’s talk about the “Zercher Squat”.  How many of you have heard of this type of squat? How many of you have performed it? Well, in all honesty, I have only done it once before and it was utilizing the smith machine. I am no pro at this squat by any means, but it was worth giving a shot. Now depending on your fitness level, you will either be able to do this movement with little to no issues or will suffer and end up walking away from it – for me, I did it with minimal issues but it wasn’t the most comfortable movement in my opinion & watching the video link you will see why. 

If you are looking to go out of your comfort level and try something new, this will be something fun and unique to add to your leg day, but if you aren’t someone who can squat then this isn’t the right exercise for you. With this being said, let’s find out how to perform this exercise the proper way. 

 

How To Perform it:

 
  1. Set the bar on the rack that best matches your height (above the waist, below the chest)
  2. Lock your hands together, placing the bar on top of your arms between the forearm and upper arm
  3. Lift the bar up so that is rest on your forearms
  4. position legs shoulder width apart (after stepping away from the rack) with toes slightly pointed out. Maintain a straight back and keep your head up at ALL times. 
  5. Lower the bar by bending the knees, until you reach a 90 degree angle, while keeping the back straight (you will be inhaling at this time)
  6. Raise the bar as you exhale, pushing the floor with the ball of your foot.
  7. Repeat for the recommended repetitions

What Muscles are being worked on:

  • Quads
  • glutes 
  • hamstrings
  • biceps
  • strengthen abs
  • build traps 

Overall Opinion:

I feel as though this exercise will help build your front squat and can be useful in adding some variety in your workout, it takes some time getting used to the odd placement of the arms on the bar, but if you can get past that, you will notice it really works those lower body muscles. 

 

For beginners, I wouldn’t recommend, unless you have a professional around to guide you and if you do decide to do this movement, it is safe to use lower weight until you get the form and technique down. Also, if you have any prior injuries or conditions, make sure to speak to your doctor before getting started. 

 

If you are someone who will need padding for the barbell while performing squats, make sure to check this item out because it will be very useful for you

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