Phase Two: Week 5. Day 30| Six Weeks To Shreds

Warm up:

  • 2-3 minute bench step up


  • Barbell shoulder press: 4 x 6-8. 65 lb ( 1 minute bench step up after each set)
  • DB shoulder press: 3 x 6-8. 50 lb (1 minute kettlebell swing – 8kg between each set)
  • Standing DB upright row: 3 x 6-8. 40 lb ( 1 minute sprints between each set)
  • Barbell squat: 4 x 6-8. 135 lb ( 1 minute box jumps between each set)
  • Barbell deadlift: 3 x 6-8. 135 lb ( 1 minute med ball slams- 10 lb between each set)
  • Leg press: 3 x 6-8. 180 lb (1 minute mountain climbers between each set)
  • standing calf raises: 3 x 7-8 ( 1 minute lateral bounds between each set)
  • seated calf raises: 3 z 7-8 180 lb ( 1 minute running in place between each set) 

I struggled on the 2nd and 3rd set of the barbell shoulder press for 65 lb , sometimes only hitting 4 reps .. but the first and last set I hit 6 reps. Both the barbell and DB shoulder press were seated and I struggle with the seated ones vs the standing presses. I have noticed compared to where I was at 45 lb, I am able to lift more weight during this exercise, so this makes me happy. I always happily enjoy the sprints and my barbell squat is getting better overtime , although 135 at 6 reps I was still feeling it. My deadlift form is better than where it was and I able to pick up the barbell much better now when using the proper muscles. Overall today’s workout was very good for a leg day! 


P.S I don’t like mountain climbers, but they didn’t hurt as much today as they normally do and didn’t fatigue me as much either. 


Fitness WonderWoman,

Shay-lon xo


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: