Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

Advertisements

Tried my bench press max

Today I wanted to try my max 125 lbs to make sure it was still the max, and I didn’t lose strength, and thankfully I did it! now I obviously want to increase it, but I needed to make sure I was still capable of lifting this weight. Bench is my weakest of the three lifts, always has been, so I would especially hate starting over with it. 

Warm up:

  • Resistance band reverse fly: 4 x 25, green
  • Resistance band chest press: 4 x 25, green
  • resistance band triceps kickback: 4 x 25, green

Workout:

  • Barbell bench press: 3 x 1-2, 120 lbs
  • Barbell bench press: 1 x 1, 125 lbs

Tri-sets:

  • DB chest press: 3 x 6-8, 90 lbs
  • Cable triceps kickback: 3 x 6-8 each arm, 30 lbs
  • DB reverse fly: 3 x 6-8, 40 lbs

For some reason I felt sickly, like I wanted to vomit, so I only did 2 sets of each instead of 3. 

Tri-sets:

  • kettlebell alternating shoulder press: 3 x 6-8, 8kg
  • DB incline reverse fly: 3 x 6-8, 30 lbs
  • Medicine ball overhead triceps extension: 3 x 6-8, 10 lbs

I started in on my cardio workout but I was so tired that I fell asleep on the stationary bike within 8 minutes of starting, so I decided to call it quits. I couldn’t function being that tired. 

Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

Heavier bench but not the heaviest load

Had to push myself to get these heavier bench press lifts, not going to lie, it was harder pushing these weights than it was in the past, but I managed, I didn’t press my max, because still working on gradual increase so I don’t hurt myself in the process. 

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • EZ bar bentover row: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 3 x 3, 100 lbs
  • Barbell bench press: 3 x 3, 105 lbs
  • Barbell bench press (wide grip): 3 x 10, 75 lbs
  • Barbell bench press (narrow grip): 3 x 10, 70 lbs

Tri-sets:

  • Cable crossover: 3 x 10, 50 lbs
  • Lat pulldown: 3 x 10, 60 lbs
  • DB hammer curls: 3 x 10, 40 lbs

Tri-set:

  • DB chest press: 3 x 10, 50 lbs
  • EZ bar military press: 3 x 10, 40 lbs
  • Cable triceps kickback: 3 x 10 each arm, 20 lbs

Back at it

8-6-18 Workout

I started back at my normal routine at the gym Monday — it felt good to be back and to get after the gains once again. Last week was a very busy and productive day, i decided to make it my deload week for 5 days because my body needed rest and I had to find an excuse so I wouldn’t feel bad about missing so many days at the gym. I felt good lifting, I decided to start with a dynamic day with bench press & gradually work my way up, so my muscle memory could come into effect. 

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Floor bench press: 6 x 8 (60%) 75 lbs
  • Floor bench press: 6 x 8 (65%), 80 lbs
  • Floor bench press (wide grip): 5 x 8-10, 80 lbs

Tri-sets:

  • Lat pulldown: 5 x 8-10, 60 lbs
  • Cable triceps pushdown: 5 x 8-10, 60 lbs
  • Cable face pulls: 5 x 8-10, 60 lbs

Tri-sets:

  • Db chest press: 5 x 8-10, 40 lbs
  • push ups: 5 x 8
  • DB triceps kickback: 5 x 8-10, 15 lbs each arm

I also happened to weigh myself & take my body fat measurements as well, because I will be re-applying my macros and getting more strict about nutrition again in the course of next week so I can lose body fat and gain more muscle. 

weight: 160 lbs 

Body fat %: 22.8 

BMI: 24.3% 

I gained about 6 pounds since my last weigh in >.< but my body fat percentage went down & my BMI increased. I don’t pay as much to BMI because it doesn’t take your muscle into consideration & bases it off height and weight (not accurate) so my main focus will be body fat and weight possibly — getting down to between 140-150 lbs. Although if I can get down to 135 & maintain my strength; that would be optimal. 

Thanks for being patient with me these last few days since I haven’t been blogging consistently — I definitely plan on getting back on a schedule that’s more regular for my readers. 

Shay-lon Moss

Owner of Confident Fit, LLC

Sponsored Athlete

Exercise Science Degree

ACSM certified Personal Trainer 

Yesterday, I made changes to my bench

I decided that this week, I would change up my bench routine. For awhile I have been doing Monday speed training with bench & Wednesday were for heavy lifting with bench but this week  & the weeks going forward (assuming it brings results) I am going to do speed and heavy on the same days Monday & Wednesday. I did this change because in the past I was missing out on a Monday or Wednesday bench & it was hard making up for it due to obligations and travel so now if I miss either day, I can do the workout the next bench day & I think this will provide more results as well in the long run. 

Warm Up:

  • Reverse Triceps cable pushdown: 4 x 25, 40 lbs
  • Biceps machine (isolated) 4 x 25, 30 lbs
  • One arm DB bentover row: 4 x 25, 15 lbs

Workout:

  • Barbell bench press: 8 x 6-8 4 x 80 lbs (65%) & 4 x 90 lbs (70%)
  • Barbell bench press: 6 x 2-3, 2 x 100 lbs (80%), 2 x 105 lbs (85%) & 2 x 110 lbs (90%)
  • Barbell bench press (wide grip): 6 x 8-10, 70 lbs

Tri-sets

  • DB floor press: 6 x 8-10, 60 lbs
  • DB incline press: 6 x 8-10, 50 lbs
  • DB front raises: 6 x 8-10, 20 lbs

Tri-sets:

  • DB bench press: 6 x 8-10, 60 lbs
  • DB lateral raises: 6 x 8-10, 20 lbs
  • DB triceps overhead extension: 6 x 8-10, 25 lbs

Supersets:

  • DB farmer carries/walks (first time) – 2 x 180 lbs (2 90 lb DBs)
  • DB shrugs: 2 x 8-10, 90 lbs (2 45 lb DBs)

The farmer carries were lethal, extremely challenging and brand new to me, I took a picture of my injury from yesterday — here

Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

Follow me on social media:

 

& don’t forget to follow, share and comment on the blog as well!