May 22nd workout

Going back in time to Tuesday, where I left off. 

 

Warm up:

 
  • Resistance band lateral leg raises: 4 x 25, green band
  • Hip adduction machine: 4 x 25, 40 lbs
  • Kettlebell stiff legged deadlifts: 4 x 25, 4 kg

Workout:

  • Conventional deadlift: 9 x 3-6, 150 lbs (50% 1RM)
  • Barbell back squat (low bar, wide stance): 9 x 3-6, 100 lbs (50% 1RM)
  • Barbell wide stance stiff legged deadlifts: 6 x 8-12, 100 lbs
  • Barbell front squats: 6 x 4-8, 100 lbs 

Tri-sets:

  • One arm kettlebell swings: 6 x 8-12, 10 kg
  • EZ bar goodmornings: 6 x 8-12, 40 lbs
  • Body bar overhead squat: 6 x 8-12, 9 lbs

Cardio:

  • Treadmill intervals: 2 min, 5.5 speed, no incline THEN, 1 minute, 3.5 speed, no incline — did this for a total of 10 minutes 
 

Follow me on social media to watch videos of my workouts — 

 

Twitter: ShayM_Fitness

 

P.S Facebook page will be under construction for a little while, so be looking forward to new updates, tabs and interesting additions 🙂

 
 

BEGREATGUYS Motivation Monday #6

HAPPY MONDAY!

Be Great!

Today’s motivation isn’t lengthy and doesn’t have a whole story attached to it, instead it’s simple. 

 

“Be Great, in other words, make the most out of your life” – Shay-lon 

Bench and circuits

Today I worked on speed/explosive training with my core lifts — the bench press. 

 

Warm Up:

 
  • Lat pulldown (wide): 4 x 25, 50 lbs
  • Assisted pull ups (wide): 4 x 25, 150 lbs
  • Assisted dips: 4 x 25, 150 lbs 

Workout

  • Barbell bench press: 9 x 3-6, (70% 1RM) 60 lbs
  • Barbell bench press (wide hand placement): 6 x 3-6, 85 lbs
  • Barbell bench press (close grip): 6 x 3-6, 85 lbs

Tri-sets:

  • DB chest press: 6 x 8-12, 60 lbs
  • One arm DB overhead triceps extension: 6 x 8-12, 15 lbs
  • Bentover DB reverse fly: 6 x 8-12, 40 lbs

Circuit: 5 rounds

  1. Push ups: 15 reps
  2. DB front raises: 15 reps, 10 lbs
  3. plate overhead raises: 15 reps, 10 lbs
  4. Seated russian twist: 15 reps, 45 lb plate
 

Friday’s workout make up day

No excuses

Friday was my make up day since I had missed Wednesday’s bench session. It was heavier lifting day, so close to my max day with my core lifting. Accessory work I made a strength (heavier load) as well to match it. 

 

Warm up:

 
  • Cable straight arm pulldown: 4 x 25, 30 lbs
  • Cable rope face pulls: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 5 x 2-3 (90% 1RM), 110 lbs

Tri-set:

  • DB alternating bicep curls: 6 x 5-8, 60 lbs total
  • Triceps extension machine: 6 x 5-8, 60 lbs
  • Rear delt machine: 6 x 5-8, 60 lbs

Cardio:

  • Stair climber: 10 minutes, level 5

so recently I have noticed my bench has went down in weight — my 1RM was 135 lbs at one point , close to 140 and now, it is about 120 (if I were to guess) and while that might not seem like an extreme loss, it feels like it, so I am trying to bring my numbers back up & it has been tough. My bench is the weakest link in the BIG 3 lifts, always has been but since stopping a program and focusing on weaknesses, it has went down in weight — right now, I am creating my workouts with trial and error and hoping in 6-8 weeks  I will see the numbers climb back up. 

 

Anyone else have a hard time with their bench numbers? 

 
 

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results. 

 

Today’s workout reminded me, I can do it and I will do it. 

 

Warm up:

 
  • Leg press: 4 x 25, 60 lbs
  • Standing DB calf raises: 4 x 25, 40 lbs
  • DB romanian deadlifts: 4 x 25, 30 lbs

Today’s workout was heavy session with squats & deadlifts 

 

Workout:

  • Sumo deadlift: 5 x 2-3, 205 lbs (90% 1RM) and 3 x 1-2, 225 lbs (100 1RM) BUT I know I am ready to hit a new PR with my max, because 225 felt light. 
  • Barbell back squat (low bar, wide stance): 5 x 2-3, 180 lbs (90% 1RM) I decided to push 3 reps with this weight and it wasn’t easy, but after hitting three, I aimed for 5 reps and CONQUERED 🙂 Like my deadlift, my squat will be ready to hit a new 1RM soon as well, I didn’t max out on squats today though. 

Tri-set:

  • Walking EZ bar lunges: 6 x 5-8, 70 lbs
  • DB step ups: 6 x 5-8, 70 lbs
  • DB plie squats: 6 x 5-8, 50 lbs

cardio…

  • Sprints: 10 times, for 30 seconds each with a 45 second break between. 
  • Stair stepper: 10 minutes, level 5

P.S i used this company’s gel (Sweet Sweat) is the company and it did some good 🙂

 

Watch my squats from today at 180 lbs 3 and 5 rep squats