My Gym Workout – Nov. 21st

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Man, Male, Boy, A Person, Young

Hey FitFam, 

Happy Monday Motivation! 

I am sorry that it has been so long since everyone has heard from me, but as you all are aware, I take weekends off, with this being said,  I have some fun news for all of you to hear and some boring news! lol. Fun news first? okay! 

So many of you may know that I watch the show “The Walking Dead” – with this being said, I had watched the new episode Sunday night, and afterwards the after show “Talking Dead” came on. I typically am on Facebook when it comes on, because I love tweeting to other people who also enjoy the show. It just so happens that the “Talking “Dead” Host; Chris Hardwick also reads tweets from fans off of twitter.  He only usually picks 2-3 tweets, so not very many. Well.. without me knowing (I wasn’t paying attention), he read my tweet LIVE on his show (Everyone in the world, even “The walking dead” cast members heard it.  How did I find this out? Someone on Twitter who I follow and follows me back and we talk about the show every Sunday, let me know and sent me the video footage proof! I LOST MY MIND AND WAS JUMPING UP AND DOWN!!! I was so excited! I am still in disbelief, but I wanted to share this fun news with all of you, the link to

this: https://twitter.com/sannezoom/status/800571142398418944  so all of you can watch it! My Twitter username: ShayM_Fitness.

Now the boring news, my workout for today! ha. 

 

Warm up:

 
  • Treadmill: 12 minutes. 3.6 mph – 4 minutes, then alternate between 5.5 mph and 6.5 mph every minute 

I did horribly on this warm – up, I was not feeling very well. I typically can run this fine, with no issues, but for some reason, my stomach was in chaos and so I had to reduce my speed to be comfortable. 

 

Workout Session: Upper body

  • Wide-grip lap pulldown: 4 X 12 , 85lb
  • One arm alternating dumbbell bench press: 4 X 12, 15lb per arm
  • Tricep assisted dips: Well the assisted machine was taken at the time, so I did it without the machine (standing triceps dips) 4 X 12 
  • Dumbbell Y press: 4 X 12 
  • Weight plate lateral raise: 4 X 12, 5-10lb (I did 2 sets of each weight)
  • Cable straight bar arm curl: 4 X 12, 30lb 

Overall, I enjoyed this upper body workout, but for some reason I felt like I was in the bathroom more than I was lifting. It took me longer to finish my workout.  The good news is, I PRd on my Triceps dips, 8 WAS my highest, now it is 12 reps (standing).  Overall, I am okay, tomorrow is leg day. Also, I will have my Monday Motivation video uploaded on Youtube today, be on the lookout for that as well. 

 

John, has a weird schedule this week, so my chances of seeing him are small. I made him a workout for Mon-Wed, but Thursday & Friday he said he will not be attending the gym. I will not be posting his workouts for this week. Sorry everyone. 

 

Your Fitness blogger,

Shay-lon xxxxx

 
 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

34 thoughts on “My Gym Workout – Nov. 21st”

  1. Lol congrats on your huge twitter achievement!! Isnt twitter amazing?? I’m so late to the game but I mean it blew my mind when i realized that these successful people in my dream career field were so accessible! Still amazes me. You need to teach me more twitter

    And also happy for you on your PR! I am not on that level yet. I do them on the chair lol but I def feel it >.<

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  3. I sounds like you have overcome your treadmill incident – good! Just curious, when you do your sets, do you go to failure? If so, do you go to failure on each set or just the last one?

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    1. To failure? I do not, not saying I have never been to failure, because I have, but it has been a while since doing it to failure. I didn’t overcome it quite yet, today was another horrible treadmill day! lol. ugh. but there is always tomorrow. But if I was to go to failure, I would just do the last one, because I don’t know if I could handle doing it each set, personally.

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    2. This is from my level 9 witch doctor (aka super pro physiotherapist/triathlon trainer): “Fatigue causes a nerve to grow to meet demands. And that is what turns on muscle growth. To much turning on and it overloads though. There needs to be a recovery period.”

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    4. Most times. Depends on what I’m doing. For example, I’m trying to recover my calf/hamstring so today was just about moving the legs with some resistance but being careful not to hurt myself.

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    8. The arc trainer is okay. I would prefer just to run outside (never thought I would write those words!).
      I’ve never tripped on resistance bands. I was making a subtle reference to a another person’s gym experience. Kind of like a running joke.

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    15. But the real reason is, I have had issues with my calves – pulls and strains. Running is where it happens. I’ve been really focused on supporting muscles and better warm ups. Fortunately, they haven’t gone bad during an event.

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    17. After I started training for triathlons two years ago, I started to have problems with my calves. I just have to be careful and I go to witch doctors for treatments.
      Kind of sad, when I was a kid I could run like the wind.

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    18. Aw! Hey, did you run a whole lot as a kid? in events and stuff? also, I can see how training would cause some issues, especially if you are put through intense training.

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    19. I actually didn’t run lots but when I did I was fast. Now I tend to be 6-7mph.
      (Notice I didn’t use kph? It’s because I respect your American ways.)

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