8 Week Program

So today starts a new program I will be giving a go for 8 weeks, I found it on Muscle & Strength website. Now typically I don’t use these programs because for one, they aren’t 100 percent and secondly I like creating my own workouts. However, when I do choose to do one, I like it because it allows me to stay in maintenance with my physique usually, it might add some workouts, or variations that are new to me, it allows me to focus on other aspects of my life so I am not stressing out over having to create my workouts, & they come handy for when I want to prep for something but need time to make plans and come up with goals, etc. This particular program is seemingly basic for intermediate athletes/lifters to build some muscle. After this program is finished, I will then go back to creating my own workouts for another month or so, then I have plans in hopefully training in a strict powerlifting style so I can do a competition in the late spring or summer – so I will continue to share the workouts with all of you throughout this program and will share the link to the program I am doing as well, so if anyone else becomes interested, then you can do your own research. 

Workout:

Superset:

  • Incline barbell bench press: 3 x 8, 70 lb ( I did a warm up of 2 sets of 12 reps)
  • DB bench press: 3 x 8, 60 lb and 70 lb

Superset:

  • Wide grip pull ups: 3 x failure ( I did a warm up of 1 set of 12 reps)
  • Bentover barbell row: 3 x 8, 70 lb

Superset: 

  • Seated DB press: 3 x 8, 50 lb (I did a warm up of 1 set of 12 reps)
  • DB side lateral raise: 3 x 8, 40 lb
 
  • Sit ups: 3 x 20

HIIT: (5 rounds) This was NOT part of the program

  1. High knees: 20 seconds
  2. Jumping jacks: 20 seconds

Fitness WonderWoman

Shay-lon xo

November 6th Monday Motivation

Happy Monday! ❤

November 2nd Workout: The Going can get tough

The going can get tough, but if you don’t go, then you won’t know..  – Shay

 

Workout:

Tri-set:

 
  • Seated smith machine shoulder press: 4 x 10, 75 lb
  • DB front raises: 3 x 10, 20 lb
  • DB lateral raises: 3 x 10, 30 lb

Tri-set:

  • Back extensions: 4 x 10, 45 lb plate
  • alternating renegade rows: 3 x 10, 25 lb
  • seated goodmorning: 3 x 10, 40 lb

Tri-set:

  • Low pulley row to neck: 4 x 10, 40 lb
  • One arm bentover DB row: 3 x 10, 30 lb
  • Incline straight raises: 3 x 10, 20 lb

Tri-set:

  • Face pull: 4 x 10, 80 lb
  • EZ bar bentover row: 3 x 10, 50 lb
  • band pull apart: 3 x 10, blue resistance band
 

Review Wednesday! I GOT MORE FREE SUPPLEMENTS!

https://www.youtube.com/watch?v=OwNUOs6_gdE&t=111s

I got more free supplements from some companies, so today kicked the review off with a supplement review! no worries, I will continue to do them on food as well 🙂

 

Rope Climbing (Exercise How To/CrossFit)

 

https://www.youtube.com/watch?v=AD0uO7JGdZU

I will be honest when I say not a whole lot of you will probably find time in doing this workout, or don’t go to a gym that offers a rope for this type of training BUT if you ever do get the chance to give it a go at a local CrossFit box or make something at home like this, I highly recommend it because it works multiple muscles and it is a lot harder than what these athletes make it out to be (if you are doing it properly). I realize there may be 100 different ways to climb a rope, but there is a technique that CrossFit athletes have to follow if they want to get it done faster and do it the right way with minimum injury. We were all kids once upon a time and that meant possible tree climbing and doing things without even thinking about how we are doing them, but as we got older and more cautious, we might not always take those same risk and that goes with rope climbing because even though the concept of climbing a rope doesn’t seem hard at all when you think about it, it is dangerous because if you let go – you could fall on hard ground and mess yourself up, you could slide down the rope and get rope burns.. I mean the possibilities are endless BUT it shouldn’t keep you from experiencing this fun activity! 

 

The above video I posted, is an older video but shares how rope climbing should be done, so those of you who need visuals, I have that there (keep in mind there are so many trainers found on YouTube, that most of them know what they are talking about if you need more tutorials) & for those of you who do better reading instructions, I will have them down below with much more information! 

 

How does one rope climb?

 
  1. Grab the rope with both hands above your head, pull down on rope as you take a small jump
  2. wrap the rope around ONE LEG while using your feet to pinch the rope. Reach up as high as possible with your arms while gripping the rope tightly
  3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest
  4. Then re-secure your feet on the rope, standing up to take another high hold on the rope, then continuing until you reach the top
  5. if you want to lower yourself – loosen the grip on the rope with your feet as you slide down using a hand over motion. 

So.. what muscles will strengthen because of it?

  • Lats
  • biceps 
  • triceps
  • delts
  • chest
  • abs
  • obliques
  • also if you are using mainly your legs , then you will use the majority of your leg muscles as well
  • forearms
  • grip strength

Beginner’s exercise?

Not necessarily because it is a more intermediate to advanced training but BEGINNERS SHOULD DO IT because practice makes better and it challenges you! nothing should stop you from doing something no matter what your fitness level is, because we ALL have to start somewhere & we all were beginners at ONE POINT! keep it safe and you will do fine!

 

Fitness WonderWoman,

Shay-lon xo

 

If you love CrossFit and want to share this post among your friends and family, please do!