Ello, hello, hey fitfam
I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one before heading to the gym – don’t ask me how this happened, something tells me it was from the lack of sleep the night before or the late night partying where we all remove our bras and undies and show up to work! xD okay maybe not that.
Today’s workout consisted of back and arms. Many people for whatever reason don’t like working out the arms because it is “boring”, but I find that it can be fun and quite entertaining depending on the exercises you choose – and the amount of gains you get on leg day is possible on arm day if you really hit that weight hard. Today I PR’d in multiple exercises (which I will make mention which ones and by how much) and so that made me happy about arm day. I love back muscles, they are super nice to see on other people and I love when mine show – it is to die for. lol – maybe not that serious.
Anyways…….
Warm up:
- /Treadmill: 10 minutes, 2.0 incline, 3.8 speed (you are probably wondering when I plan on doing something different with my warmups)
Workout Session: back & arms
- Wide-grip lat pulldowns (dropsets): 5 x 15, 12, 10, 8. 6 (amount of reps)/ 1 x 100lb, 1 x 85lb, 1 x 70lb, 1 x 55lb, 1 x 40lb
- Wide-grip half lat pullown: 3 x 15, 100lb (first time doing this exercise)
- one arm cable row: 4 x 8 per side, 25lb Superset with wide-grip cable row: 4 x 15, 2 x 42.5lb and 2 x 50lb (this was using the dual pulley cable because someone had to use the other one, so the load is smaller)
- Alternating Dumbbell curl: 5 x 15, 12, 10, 8, 6. 40lb – I PR’d by 10 pounds more! yay!
- Preacher curl with the EZ-curl bar: 3 x 10, 8, 6. 30lb Superset with seated incline dumbbell biceps curl: 3 x 15, 30lb
- Close grip bench press: 4 x 12, 10, 8, 6. 1 x 35lb, 1 x 55lb, 1 x 65, 1 x 75. I PR’d by 5 pounds! yay! I think my 1RM used to be 100lb, so I am aiming for that again
- Rope Triceps pushdown: 3 x 12, 10, 8. 30lb Superset with overhead rope triceps press: 3 x 12, 10, 8. 25lb
My preacher curl I am going to go up to 40-50 pounds because 30 was easy for me. I want to get my bench press back up to 100lb, so it is a work in progress at the moment. I am happy to announce my biceps have gained some hefty vein gains and muscle.. looking like a huge hill no one wants to ride their bike down. lol. I didn’t have to do squats today (squat challenge rest day) yay for me! my legs said “not today shay, not today”.
If you are someone who has been following my workouts and doing them, please let me know what you think, I know many people on Insta have told me that they have been doing my workout and have thought some of them to be killer and I love it, so if you are one of those people, give me some feedback on your thoughts!
Leave all your workouts in the comment section, along with your PR’s and positive attitudes! Feel free to share my workouts with friends and family, get them motivated and lifting!
Your Fitness blogger,
Shay-lon xxx
Be the best version of you 
I am one of those people who don’t like working my arms but I love me my back. I think it’s because I think of my back as part of my core and a lot of stuff that you use your arms for the power actually comes from your back. Does that make sense?
Psssssst I’m baaack
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Booo! lol you are “one of those people” ohhh no! Another one of you not liking having to work the arms. Slacker. xD
No, but I kind of get what you mean, it makes sense. Back workouts are always a good thing, at least you don’t skip upperbody day. lol
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It’s not just arms. It’s the focus on proper form and all that. Sometimes I’m good. Most of the time I’m not
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Do you ever do full body weight pull ups? If so, how many can you do?
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What is the difference between full body weight pull ups and regular pullups? lol or are they the same thing with different names? hmm
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I mean with any assistance. You know those machines that offset body weight for dips or pull ups? So no help, just full body weight.
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Okay, gotcha. Yes, I can do them. I don’t know how many I can do without stopping, but I will say 5 for now. Which isn’t even close to average but still the fact I can do them now is a positive. How about you?
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Who said what’s average? I have a friend who’s pretty fit and she can barely do one. You just need to do you.
I usually do them at the end so 6-10 reps.
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Wow 6-10 reps? how did you learn to do that many?! what helped you? outside of the fact that men have more upper body strength, xD lol.
Hell, your friend is where I used to be.
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I’m not sure I learned to do that many, I just do them. I read once that keeping my core tight helps so I try to do that.
We might have more strength but we’re often heavier, too…
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Yes, this is very true as well. you are lifting more body weight then most if not all women would. Hmm, I know I had once seen a video of exercises to do that will help, so maybe I will see if I can find them again. Do you like performing pull ups?
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The problem with doing pull ups is my shirt comes up so if I’m going to do them, I need to make sure I get waxed first.
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Lmao, I don’t think it would be necessary! I mean some people prefer the hairy men 😛
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Interested in a little challenge? Try to increase our max pull up reps by 2 by the end of January?
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So if my max is like 4-5 then try to increase it by 2, which would be around 6-7 then? is that what you mean?
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Sure, if you want to. Should we also specify if it’s first thing in a workout or later in a workout?
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Hmm, sure. when do you normally do yours?
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Usually at the end of my upper body workout. Maybe it doesn’t matter as long as we’re consistent. If we’re going to do this, if I have do them at the end I need to keep them at the end. I can’t suddenly switch them to the start, increase my reps, and then say,”A-ha, I win!”
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I gotcha, the end works. I don’t mind, I never really have a central idea of when I do them, I just do them based on what I write down and what makes sense during the workout. I don’t mind doing them in the end though. What is your goal?
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I can consistently get 6 done at the end of my workout. I guess my goal would be 8 by the end of January.
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Okay that is a good goal too! when should we start ? 🙂 ha. I think we will do great! should we check in and make sure we are improving and what not?
Shay-lon
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How about we say, add those two extra reps by January 31? We can check in any time but we have to report for sure by January 15. And if we can easily add the two extra reps then lets see if we can add one more. The goal is consistently – not just a one time super power day. I think I can trust you and I know you can trust me to be honest. Ha ha. Does that work?
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