Monday Week 11

So today, I did two core lifts instead of one because Wednesday morning I have a hair appointment and wouldn’t be able to make into the gym in the morning, so I doubled up. I did the shoulder press & bench press core lifts.

  • Barbell bench press: 3 x 5,3,1
  1. 75% of 90% of 1RM: 95 lbs
  2. 85% of 90% of 1RM: 105 lbs
  3. 95% of 90% of 1RM: 120 lb, 2 max reps.
  • Barbell shoulder press: 5 x 5,3,1
  1. 75% of 90% of 1RM: 65 lb
  2. 85% of 90% of 1RM: 70 lb
  3. 95% of 90% of 1RM: 80 lb, 3 max reps
  • DB chest press: 5 x 5-6, 90 lb
  • DB seated shoulder press: 5 x 5-6, 60 lb
  • DB bench press (neutral grip): 5 x 6, 70 lb, 80 lb
  • DB lateral raises: 5 x 6, 40 lb
Cardio workout:
  • Stair climber: 15 min, level 7



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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