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
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