Nov. 13th Workout|8 Week Program|Week Two|Day One

Chest, back, abs, shoulders

 

Today’s workout consisted of 3 new exercises along with some cardio at the end. I happened to keep everything the same weight as last week, but instead upped the reps by 2. My hope is to continue using this same weight but add 2 more reps next week as well, then eventually up the weight. All this week, you will see how I will increase the rep range by 2 and might add two or 3 new exercises to add some variety to the program. 

 

Workout:

Superset:

 
  • Incline barbell bench press: 3 x 10, 70 lb
  • DB bench press: 3 x 10, 60 lb and 70 lb
 
  • Wide grip pull: 3 x failure

Superset:

  • Bentover barbell row: 3 x 10, 70 lb
  • Bentover reverse grip barbell row: 3 x 8, 70 lb

Superset:

  • Seated DB shoulder press: 3 x 10, 50 lb
  • Standing DB shoulder press: 3 x 8, 50 lb
 
  • DB side lateral raise: 3 x 10, 40 lb

Superset:

  • Sit ups: 3 x 25
  • Crunches: 3 x 25

Cardio Workout

  1. Jump rope: 30/45/30/45
  2. DB step up: 30/45/30/45

Fitness WonderWoman 

Shay-lon 

Nov.11th Workout|8 Week Program| Week One|Day 5

Saturday was a toughy but in a good way, because I made some good progress! 

 

legs, biceps, triceps

 

Workout:

 
  • Barbell front squat: 3 x 8, 100 lb 
  • Leg press: 3 x 8, 270 lb
  • Seated calf raise: 3 x 8, 100 lb
  • Seated DB curl: 3 x 8, 50 lb
  • Weighted Dip: 3 x 8, 15 lb
  • Leg curl: 3 x 8, 60 lb
  • Leg raises: 3 x 8 each leg

Cardio workout:

  1. Bodyweight squat: 30/45/30/45
  2. Kettlebell swings: 30/45/30/45, 10 kg

Now, for a while I was only able to do 3-5 reps with 100 lb front squat and Saturday I did 3 sets of 8 (it was super hard but I did it), also, it was my first time doing weighed dips and it wasn’t so bad but definitely more challenging  – I am hoping I will be able to give weighted pull ups a go. 

 

Fitness WonderWoman

Shay-lon 

Nov.13th Monday Motivation

Happy Monday!

 

Review Wednesday|Supplement

https://www.youtube.com/watch?v=sXs74MsVW4c

 

CrossFit & Circuit Workout?

So along with this beautiful 8 week program I am doing, I have decided that I will be doing a CrossFit circuit on the days I am not scheduled to do my program workout because it gives me something to do on those off days and I LOVE CrossFit. This particular circuit you will probably see a whole lot of to be honest because I want to continue to use heavier weights as time progresses and speed up my times (when I start timing myself) but for now, I am just thankful that I was able to finish! lol. If you are someone into the sport, you should definitely do these circuit workouts, bet you will love em, maybe? 🙂

 

Circuit One: 4 rounds

 
  • Man maker- 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two: 3 rounds

  • Weighted burpees: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 40 lb
  • Decline sit up: 15 reps

Circuit Three: 5 rounds

  • Hang clean: 5 reps, 75 lb
  • Push press: 5 reps, 65 lb
  • Alternating barbell lunge: 5 reps, 60 lb
  • Barbell squat: 5 reps, 60 lb