& I run..

Warm up:

  • Treadmill: 8 min, speed 2.5 and no incline

Workout:

  • Treadmill: 20 minutes total (interval training)
  • 2 minutes @ 6 speed , no incline
  • 2 minutes at 3.4 speed, 8.0 incline
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May 22nd workout

Going back in time to Tuesday, where I left off. 

 

Warm up:

 
  • Resistance band lateral leg raises: 4 x 25, green band
  • Hip adduction machine: 4 x 25, 40 lbs
  • Kettlebell stiff legged deadlifts: 4 x 25, 4 kg

Workout:

  • Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 100 lbs (50% 1RM)
  • Barbell wide stance stiff legged deadlifts: 6 x 8-12, 100 lbs
  • Barbell front squats: 6 x 4-8, 100 lbs 

Tri-sets:

  • One arm kettlebell swings: 6 x 8-12, 10 kg
  • EZ bar goodmornings: 6 x 8-12, 40 lbs
  • Body bar overhead squat: 6 x 8-12, 9 lbs

Cardio:

  • Treadmill intervals: 2 min, 5.5 speed, no incline THEN, 1 minute, 3.5 speed, no incline — did this for a total of 10 minutes 
 

Follow me on social media to watch videos of my workouts — 

 

Twitter: ShayM_Fitness

 

P.S Facebook page will be under construction for a little while, so be looking forward to new updates, tabs and interesting additions 🙂

 
 

Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀

 
 

 

Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman