Review Wednesday|Pro Max Protein Bar

https://www.youtube.com/watch?v=smqQd7fxa2Y

 

Journey to health collab|Week 9

 

https://www.youtube.com/watch?v=auSf8yAItXQ

Wednesday, Sept. 27th Workout

For starters, I am going to be honest in saying that today’s workout SUCKED. I don’t mean the actual workout in itself, because I made a good one, but my performance & I was angry, I was frustrated and I was throwing a tantrum getting pissed off and crying.. not because the workout was “hard” but because for some reason, I was failing at things I don’t normally do bad at, I was slower in my sprints, the kettlebell renegade rows – I kept falling over to the side .. it was aggravating, and not to mention, the ab roller workout & bottoms up workout I felt like I couldn’t do it correctly even when I knew I was.. it was like nothing was going the way it should have and I had no one to blame but myself. The competitiveness in me doesn’t like failure nor being weak nor being slow.. I aim to win everyday I am in that gym and any day I am competing, the rational person in me says this is normal, I will have bad days and the irrational person in me thinks shit should be perfect because I won’t accept anything less than. So today wasn’t my day … 

 

Light Ab & back workout

 

Workout:

Superset:

 
  • Alternating kettlebell renegade rows: 3 x 15-20, 24 lb
  • Ab roller: 3 x 15-20

Superset:

  • bentover barbell row: 3 x 15-20, 45 lb
  • bottoms up: 3 x 15-20

Superset:

  • Incline bench pull: 3 x 15-20, 30 lb
  • decline sit ups: 3 x 15-20

Cardio (3 times)

  • Kettlebell swings: 1 minute, 12 lb
  • DB box step ups: 1 minute, 20 lb
  • Sprints: 1 minute

HIIT Training: 5 Rounds, 1 minute rest between rounds

  1. High knees: 15 seconds
  2. Side leg raises: 15 seconds
  3. Jumping jacks: 15 seconds
  4. lunge step ups: 15 seconds 

Fitness WonderWoman

Shay-lon xo

Tuesday, Sept. 26th Workout

Sorry!

This whole week has been SUPER DUPER BUSY! 

I normally have time to let everyone know beforehand so that it doesn’t come as surprise if I miss days blogging – but I forgot. I have been running the gym I work at this whole week because the owner is on vacation and so I have had to work on days that are normally my day off, not to mention since now having a client at the gym, I have had to focus on making their workouts .. and I just been trying to keep up with studying as well. I hope all of you understand, and know that I will continue to blog and hopefully next week will be back to “normal” but bare with me if I miss some days this week because of my heavy workload. Thank you ahead of time and hope you enjoy this workout!

 

Light leg, biceps and triceps Workout

 

Workout:

Superset:

 
  • Kettlebell front squat: 3 x 15-20, 24 lb
  • Glute kickback: 3 x 15-20
  • Hammer curls: 3 x 15-20, 30 lb

Superset:

  • Kettlebell one-legged deadlift: 3 x 15-20, 12 lb
  • Cable one arm triceps extension: 3 x 15-20, 30 lb
  • Cable curls: 3 x 15-20, 30 lb

Superset:

  • DB squat to shoulder press: 3 x 15-20, 20 lb
  • Close grip EZ bar curl:  3 x 15-20, 20 lb
  • Lying DB tricep extension: 3 x 15-20, 30 lb

Superset:

  • Dips: 3 x 15-20
  • Barbell calf raises: 3 x 15-20, 45 lb
  • Bodyweight squats: 3 x 15-20

HIIT Training: 3 rounds

 
  1. Elbow plank (20 seconds) then 20 sec rest
  2. plank (20 seconds) then 20 sec rest
  3. Elbow plank (20 seconds) 20 sec rest
  4. plank (20 seconds) 60 seconds rest

I did a very light weight workout, nothing with heavy lifting, I was working on some muscular endurance and also some ab HIIT work as well. 

 

Fitness WonderWoman,

Shay-lon xo

 

Seated KettleBell Press

 

https://www.youtube.com/watch?v=hkM_-Gbtons