Earlier than usual

Heavy squat and sumo deadlifting..

Warm up:

• Hip adduction machine: 4 x 25, 45 lbs
• Resistance band lateral leg raises: 4 x 25 each leg, green
• kettlebell plie squat: 4 x 25, 12 lbs

Workout:

• Sumo deadlift: 5 x 2-3 (90%) 260 lbs
• Barbell back squat: 5 x 2-3 (90%) 200 lbs

Superset:

• Smith machine narrow stance squats: 3 x 3-6, 115 lbs
• DB cleans: 3 x 3-6, 60 lbs

Superset:

• Back extensions: 3 x 3-6, 45 lb plate
• EZ bar hip thrusters: 3 x 3-6, 60 lbs

Superset:

• Seated calf raises: 3 x 3-6, 70 lbs
• Smith machine calf raises: 3 x 3-6, 135 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified personal trainer

Exercise Science Degree

Sponsored Athlete 

FitnessWonderWoman

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Wednesday Morning

Heavy Bench Day.

Warm up:

• chest press machine: 4 x 25, 40 lbs
• triceps extension machine: 4 x 25, 25 lbs
• DB bentover row: 4 x 25, 20 lbs

Workout:

• Barbell floor press: 5 x 2-3 (90%) 110 lbs
• barbell floor press: 5 x 2-3 (95%) 120 lbs

Tri-set:

• EZ bar military press: 5 x 3-6, 70 lbs
• Cable curls: 5 x 3-6, 60 lbs
• plate front raises: 5 x 3-6, 25 lbs

Tri-set:

• DB chest press: 5 x 3-6, 70 lbs
• Seated shoulder press: 5 x 3-6, 50 lbs
• DB triceps press: 5 x 3-6, 25 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Tuesday is for Legs

Not going to lie, today I was super tired, i was practically falling asleep between sets during my workout & I don’t know how I managed to keep going because the pre-workout was even doing anything for me. I did a leg day session that lasted 3.5hours and it felt good, worked on another speed/dynamic day workout for the lower body and then hit some hypertrophy accessory work. 

At the bottom, I will post a link to my IG so that you can watch the videos of my sumo deadlift from today. 

Warm up:

• Seated leg curl: 4 x 25, 10 lbs
• Butt lifts: 4 x 25, 30 lbs
• Hip abduction: 4 x 25, 45 lbs

Workout:

• Sumo deadlift: 3 x 5-6 (60%) 175 lbs, 3 x 5-6 (65%) 190 lbs
• Barbell back squats: 3 x 5-6 (60%) 135 lbs, 3 x 5-6 (65%) 145 lbs
• Box squats: 5 x 8-10, 185 lbs
• barbell wide stance stiff legged deadlifts: 5 x 8-10, 65 lbs

Supersets:

• Single leg (linear leg press): 5 x 8-10, 208 lbs each leg
• DB plie squats: 5 x 8-10. 30 lbs

Supersets:

• Body bar goodmornings: 5 x 8-10, 9 lbs
• body bar OHS: 5 x 8-10, 9 lbs

My video: Instagram

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM certified Personal Trainer

Sponsored athlete

Exercise Science Degree

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 

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

7-26-18 Workout

Warm up:

• Kettlebell side lunges: 4 x 25, 4 kg
• hamstring/glute machine: 4 x 25, 20 lbs
• Hip adduction: 4 x 25, 40 lbs

Workout:

• Sumo deadlift: 10 x 6-8 (5 x 195 lbs) (5 x 215 lbs)
• barbell back squat: 10 x 2-3 (5 x 180 lbs) ( 1 x 190 lbs) — was too fatigued to do the other 4 sets of 190
• box squats: 5 x 5-6, 190 lbs

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Sponsored Athlete 

Exercise Science Degree

Shay-lon Moss

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 

• Kettlebell Romanian deadlift: 4 x 25, 12 lbs
• Hip adduction machine: 4 x 25, 30 lbs
• Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

• Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
• Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
• Barbell front squats: 8 x 10-12, 65 lbs
• Box squats: 8 x 10-12, 155 lbs

Superset:

• DB bulgarian split squats: 8 x 10-12, 30 lbs
• Leg curl machine: 8 x 10-12, 40 lbs

Superset:

• Kettlebell snatches: 8 x 10-12, 12 lbs
• Leg extension machine: 8 x 10-12, 40 lbs

Superset:

• Cable glute kickbacks: 8 x 10-12, 10 lbs
• DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos!