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 
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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

7/19/18 Workout

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell swings: 4 x 25, 10 kg
  • Box step ups: 4 x 25

Workout:

  • Conventional deadlift: 8 x 6-8, 4 x 200 lbs (65%) 4 x 215 lbs (70%)
  • Barbell back squat: 6 x 2-3, 2 x 180 lbs (80%), 2 x 190 lbs (85%) and 2 x 200 lbs (90%)
  • Barbell front squats: 5 x 5-6, 100 lbs

Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon