Monday March 5th workout

First things first, I made a mistake on my workouts — Basically last week was week 9 and this was supposed to be week 10, but I made this week, 9, because I forgot I did week 9 last week,  BUT starting yesterday I did everything the wrong way, so I am going to make this week the official week 9 workout 🙂 and start week 10 workouts next Monday (March 12th) instead to keep on track with my workouts. Sorry for the confusion. 


I added 5 lb to my shoulder press 1RM, MY NEW 1-RM is 95 lb and the 90% of it is 85.5 lb

  • Barbell shoulder press: 3 x 3
  1. 70% of 90% of 1-RM: 60 lb
  2. 80% of 90% of 1-RM: 70 lb
  3. 90% of 90% of 1-RM: 75 lb, 7 max reps
  • DB shoulder press: 5 x 15, 40 lb
  • DB front to lateral raises: 5 x 15, 20 lb, 10 lb
  • EZ bar push press: 5 x 15, 40 lb
  • bentover reverse flyes: 5 x 15, 20 lb

Cardio workout:

  • Upright stationary bike interval training: 20 minutes, 2 minutes level 8, 2 minutes level 20

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.

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