NFL – Sunday Night Superbowl

The Eagles Vs The Patriots 

What Team will you be rooting for?

I will be rooting for MY TEAM the PATRIOTS! I am a die hard Pats Fan ❤ 

 

 

 

Powerlifting — and beyond

Sumo’s and cleans

Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts. 

 
 
  • Sumo Deadlifts: 3 x 5

 

  • 40% of 90% of 1-RM: 80 lb
  • 50% of 90% of 1-RM: 100 lb
  • 60$% of 90% of 1-RM: 120 lb

 

  • Power clean: 5 x 1-6, 100 lb (6/6/6/4/3)
  •                       3 x 3, 110 lb
  •                       1 x 1, 135 lb
 
  • Power clean to push press: 5 x 1-6, 105 lb, 110 lb
 
  • DB alternating curls: 4 x 6, 60 lb
  • Bench dips: 4 x 12
 
  • Cable curls: 4 x 6, 80 lb
  • Cable triceps extension: 4 x 6, 80 lb
 
  • Glute bridge: 4 x 12
  • DB goblet squat: 4 x 6, 45 lb

Cardio workout:

  • Stationary bike: 20 minutes, level 20, rpms- 30+ 

Good news, I got new PR’s in both the power clean and

 

 

Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman

 

Powerlifting Cycle Two— Week 5

Day Three- Chest day

Eh, so today’s lifting was bench press aka chest day. I had some good improvements with my reps, but fell short in my lifting when it got heavier (close to my 1 rep max), so I am going to probably start lifting bench twice a week starting Monday, because my bench press is slowest to progress compared to other 3 big lifts, and I want to hit 135 by March. I am like 5-10 lb away from it, so I know it is possible with the right strategy and of course hard work. I spoke to someone at the gym about it today, so they gave me an idea that I plan on implementing for it. We shall see how well it goes. 

 
 
  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1-RM: 85 lb
  • 80% of 90% of 1-RM: 95 lb
  • 90% of 90% of 1-RM: 105 lb, 6 max reps (I did 2 more reps compared to week 2) Yay!

 

  • Wide Grip pull up (assistance machine): 5 x 15, 120 lb
  • DB chest press: 5 x 15, 50 lb
  • Wide grip lat pull down: 5 x 15, 60 lb
  • Incline DB chest press: 5 x 15, 50 lb

Cardio:

  • Stationary bike:20 minutes, level 8. Rpm: 70+ 

So basically I am struggling to use my feet to push me while benching with an arch,I have finally gotten down the straight wrist idea, but now it is focusing on pushing my heels when I bench so I can get that weight up quicker and more efficiently. This is going to take some learning and practice before I have it down, but if I plan on competing and being at my best within competitions, I have to learn to get better at these things or make it work for me. I was struggling at 1 rep for 125 lb and my max is supposed to be 135 now (I have to add 5 lb this week), so with that being said, UGHHHH! not happy with struggling at 125, but will continue to work on it.. I know I can do this. 

 
 

 

Circuit Training Workouts

In a world where being creative is a must if you want to prevent boredom, this is where I come in and enlighten your day and workout. I strive to help people find their wings in the gym, to find exercises and training modules that work best for them individually — because everyone is an individual. It is easy to get caught up in the hustle & bustle of trying to find a workout that gives you results, keeps you entertained, challenges you & at the very best teaches you something new about your body and your limits. Many people do the same thing in and out, don’t see results and don’t feel challenged because they are afraid to push themselves (coming from experience, this is due to many things) but once you hop over that obstacle, you find that there is so many options and not all of them are alike, which intrigues you enough to want to give it a go.  Well, if you are ready to hop over that obstacle today, I have something that might intrigue you enough to give it a go. 

 

Circuit training is a fancy term for doing an abundance of exercises (typically 2 or more that are high intensity) that require you doing them in a timed situation OR a high intensity exercise that is done (typically 2 or more)  without a break between for a certain amount of reps .. for example:

 

Example One:

 
  1. Burpees: 10 reps
  2. Jumping Jacks: 10 reps
  3. Push ups: 10 reps

Having to do these all without a break between, one after the other for a certain amount of rounds

 

OR

 

Example Two:

  1. Burpees: 30 seconds
  2. Jumping Jacks: 1 minute
  3. Push ups: 30 seconds

You are having to do these exercises within a certain amount of time — and recording your results, again this would require no break in between exercises. Another option would be.. 

 

Example Three:

Do 4 of these exercises within 20 minutes of time:

  1. Pull ups: 100
  2. push ups: 50
  3. burpees: 100
  4. Kettlebell swings: 150

Basically a lot of Crossfit athletes do these and have another term for it, but it is a form of circuit– the difference being you have 20 minutes total to finish the 4 of these exercises with the amount of reps– during my CrossFit class, we didn’t have a break between .. it was ongoing, sure I could stop and catch my breathe but I was trying to beat the timer, so I didn’t want to take long breaks if I wanted to succeed in the workout. Time was of the essence. 

 

Circuit training can come in all forms: cardio, strength exercises and a combination of both. You can also choose to use machines if you aren’t comfortable using free weights OR you can use body weight exercises (which means you can do them at home). Depending on your fitness level and the equipment available to you, it could be a fun workout to take on and you can change it up however you like to meet your needs. 

 

Pros of Circuit training:

  • Increases endurance
  • Increased muscular endurance
  • strength building 
  • can utilize weight machines, free weights or body weight
  • can be done at home or the gym
  • challenges you
  • lose fat while maintaining strength
  • Beginners, intermediate or advanced athletes
  • cardio, strength or a combination of both— depending on your goals

In my opinion, it is a great option for those of you who might need to turn up the fun factor in your workouts, need a challenge, want something new, great for partner workouts — where you both train together, and if you are new to exercise, it can help get you started in the right direction. I use circuit training more often than not, especially when I am doing CrossFit based workouts, or want to add some high intensity volume training. Definitely worthy of giving a go! 

 

Feel free to share, comment, like and follow!

 

Whats your favorite circuit training workout?