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 

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Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

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 

8-13-18 Workout

Warm up:

  • Bicep curl machine: 4 x 25, 25 lbs
  • resistance band pull apart: 4 x 25, green band
  • Cable reverse triceps pushdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 5 x 5-6, 90 lbs (70% 1RM)
  • Barbell bench press: 5 x 5-6, 95 lbs (75% 1RM)
  • Jump rope: 5 x 30 seconds

Superset:

  • smith machine one arm upright rows: 5 x 8-10, 65 lbs 
  • Jump rope: 5 x 30 seconds

Tri-set:

  • DB incline chest press: 5 x 8-10, 40 lbs
  • kettlebell alternating shoulder press: 5 x 8-10. 16 kg
  • jump rope: 5 x 30 seconds

Superset:

  • Cable rope overhead triceps extension: 5 x 8-10, 50 lbs
  • Jump rope: 5 x 30 seconds

Shay-lon Moss 

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer 

Sponsored athlete

Exercise Science Degree

Busy Gym Sess Tuesday

The gym was hella busy Tuesday evening & I had forgotten what it would be like having to do my routine with more people surrounding me. I had made it in after work & so I just wanted to get in & out in a timely manner in order to make it home, eat dinner and get some decent amount of sleep — my only worry was having to wait for the ‘rack’ to be available & possibly feeling rushed to get off it so another person could hop on (my gym only has 2 of them) & it’s the most popular equipment. Luckily, after my warm up was finished up, I was able to hop on a rack and do my normal leg day workout sess, I figured I would be on it for a hour and half or so, but of course as expected I had some dude eye-ing the rack I was on & it unnerved me but I ignored it because I shouldn’t give a shit, I was on the equipment first & I had stuff to do on it. It worked out in my favor because another rack became available before I finished up my workout 😀

Anyways, I don’t look forward to working out in the evening >.< 

Warm up:

  • Hip thruster: 4 x 25, 20 lbs
  • Kettlebell swings: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 5 x 5-6, 180 lbs
  • Barbell back squat: 5 x 5-6, 135 lbs
  • Barbell front squat: 5 x 8-10, 70 lbs
  • Box squats: 5 x 8-10, 190 lbs

Tri-set:

  • DB goblet squats: 5 x 8-10, 30 lbs
  • one handed kettlebell swings: 5 x 8-10, 8 kg
  • EZ bar goodmornings: 5 x 8-10, 30 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Shay-lon Moss

Today’s Workout

Warm up:

  • Reverse grip bentover rows: 4 x 25, 30 lbs
  • DB chest press: 4 x 25, 20 lbs
  • DB triceps kickback: 4 x 25, 5 lbs each arm

Workout:

  • Barbell bench press: 8 x 6-8 ( 4 x 75 lbs) (4 x 80 lbs)
  • Barbell bench press: 6 x 2-3 (3 x 100 lbs) (3 x 110 lbs)
  • barbell push press: 5 x 8-10, 70 lb

Tri-sets:

  • EZ bar upright rows: 5 x 8-10, 50 lbs
  • DB alternating curls: 5 x 8-10, 50 lbs
  • One arm overhead triceps extension: 5 x 8-10, 15 lbs

Tri-sets:

  • Seated DB shoulder press: 5 x 8-10, 40 lbs
  • Cable overhead extension: 5 x 8-10, 30 lbs
  • DB alternating hammer curls: 5 x 8-10, 50 lbs

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored Athlete

Degree of Exercise Science

Shay-lon Moss

7/24/2018 Workout

Warm up:

  • Leg press: 4 x 25, 100 lbs
  • Hip abduction: 4 x 25, 40 lbs
  • Kettlebell stiff-legged deadlifts: 4 x 25, 8kg

Workout:

  • Sumo deadlift: 10 x 2-3 (5 x 230 lbs) (5 x 245 lbs)
  • Barbell back squat: 10 x 6-8 (5 x 145 lbs) (5 x 170 lbs)
  • Box squats: 5 x 8-10, 170 lbs

Tri-set:

  • EZ bar walking lunges: 5 x 8-10, 30 lbs
  • Kettlebell goblet squats: 5 x 8-10, 8kg
  • box jumps: 5 x 45 seconds

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored Athlete

Shay-lon Moss