My Gym Workout- Another lengthy one.

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FitFam Monday Jan. 9th 

Remember how I shared with all of you about my workout on Saturday being lengthy, well come to find out, today’s workout was also very lengthy as well. I didn’t mean for it to happen, but realized I had to make up for another day at the gym I missed. I woke up this morning getting my workout together on paper, when I realized, holy shit, I missed another day, I was trying my best to talk myself out of caring, but just couldn’t do it. LOL. So cheers to another time consuming workout that really challenged my mindset and my time management skills. 

 

I did not do a “warm up”, but instead did my 1st cardio workout first to get my body warmed up for my lifts afterwards.

 

Workout Session:

 
  • Cardio: Steady state (any mode of your choice), 45 minutes, 65%-75% of HR
  • Dumbbell push up to row: 3 x 6-10, 40 lb
  • Romanian Deadlift: 3 x 6-10, 155lb Superset with DB sumo squat: 3 x 6-10, 30lb
  • Pronated wide grip pullup: 3 x 6-10
  • DB lunge: 3 x 6-10, 40lb Superset with leg extension: 3 x 6-10, 110 lb
  • Standing calf raise: 3 x 6-10
  • Overhead press: 3 x 6-10, 40lb Superset with lateral DB raise: 3 x 6-10, 30lb
  • Triceps dips: 3 x 6-10 Superset with barbell bicep curl: 3 x 6-10, 40 lb
  • HIIT Training: 20 minutes, 30 seconds all out, 90 seconds recovery

I did some good PR’s while I was at, I did one for the push up to row (went up about 10 lb) which made me happy, plus my form during that exercise was a lot better and I was able to keep my balance better as well. Overall the workout wasn’t horrible, just long and tons of cardio got worked in. Hopefully tomorrow my workout won’t be as lengthy – fingers crossed.

Feel free to leave your workouts and gains in the comment section, share this with your friends/family and follow me if you don’t already.

 

Your Fitness blogger,

 

Shay-lon xxx

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.

8 thoughts on “My Gym Workout- Another lengthy one.”

    3. Hahaha Awhh :/ lol I have even had issues sitting on the toilet after such a workout, the struggle is real.
      I have noticed the pain not being as visible when doing more, but you definitely start to feel it again as you end the exercise. Although in the beginning the workout might feel a bit sore because those muscles have been worked, but that is okay 😉

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    4. 😂😂😂😂😂ok but I don’t wanna stop,so I will keep pushing.thank you…I don’t do weights yet,can you recommend me core exercises that do not need weights?

      Liked by 1 person

    5. Good luck! and let me know how everything goes 😀 lol don’t stop, because you are on a roll! next thing we know, you might be squatting and lunging everywhere you go and make a record out of it xD
      Core exercises, sure.
      I would recommend V-ups, they are normally done using a medicine ball, but I don’t always use one, and they would the lower abdominal really well. Also your squats are a good core workout 🙂
      I would recommend planks, if you don’t already hate them, they have different variations and you don’t have to hold them very long; just work up to it.
      Then i am sure you know your standard crunches and situps (strengthens the core)
      – Bicycle crunches
      -flutter kicks.

      I don’t want to overwhelm you, but named a couple for you to try to see if you like them 😀

      Shay-lon

      Liked by 1 person

    6. 😂😂squating everywhere I would love to do that,,,,Ok,I got it,,will try planks first and proceed with the others.thank you so muuuuuch 😊

      Liked by 1 person

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