Week Four|Day One

Monday, November 27th 

 

Workout:

 
  • Incline barbell bench press: 3 x 8, 75 lb
  • DB bench press: 3 x 8, 80 lb
  • Wide grip pull up: 3 x failure
  • bentover barbell row: 3 x 8, 75 lb
  • Seated DB shoulder press: 3 x 8, 60 lb
  • DB side lateral raise: 3 x 8, 40 lb
  • Sit ups: 3 x 20

Cardio:

  1. Sprints: 30 seconds
  2. Sprints: 45 seconds
  3. sprints: 1 minute 

I did them 2 times each

Monday Motivation. Dec. 4th

After this weekend, I needed some extra inspiration to get me through and to put my mind at ease so I can refocus my attention on doing better when I retake my exam and not on the failure. Hopefully all of you will enjoy some of these quotes as well. 

 

Fitness WonderWoman,

Shay-lon 

EXAM results & Sacrifices.

Thank you fellow bloggers for being patient, I have some news.. 

I took my exam Friday December 1st and got a HIGH score but I did not pass. I failed. 

With all of that being said, I will hopefully be retaking the exam sometime in February ( the ACSM exam is changing so I have to order the new textbooks, etc) While I was so upset and shattered that I missed two days at the gym and ate like crap >.< I have had so much support and love and encouragement from friends and peers. It was a tough exam, a very tough exam to be honest and I don’t know if the new one will be just as tough or easier. In the meantime I will be taking a long break from my YouTube channel, besides this Wednesday and next Wednesday because I have to make some sacrifices so I can focus on restudying and hopefully passing this time around. 

I will continue to blog each week and I will do my best to continue to keep up with the podcast as well (haven’t been doing that as often) and I will continue to be present on my social media (IG, Twitter, Facebook, etc) but I am walking away from YouTube for a little while longer so I can pass and of course there will be other sacrifices. My blogging might not be daily or as many post, because of studying and having two jobs, etc, but I will have a post or two AT THE VERY LEAST each week – unless an emergency occurs. 

I appreciate all of you for being so kind and patient with me and wishing me the best of luck! I know I am capable of passing and doing great things! 

Also, my boss at the gym is still keeping me around as a trainer, so that is a positive .. 😀

Fitness WonderWoman,

Shay-lon 

 

I will back later..

Hey everyone,

Today will be my last post until after Dec. 1st because I have an exam that day, and want to make myself completely available so I can study for it thoroughly. This is a very important test for my future, etc so I want to do well on it and come back and tell you all about it, but I need to sacrifice my time with the blog so I can study and make time to prepare myself mentally. I will also be gone from YouTube this whole week as well! I will be on Instagram as often I can if I can be – same with Twitter. I appreciate the patience, WISH ME LUCK! and I will see you when I see you! 

 

Shay-lon 

P.S I will play catch up on all the workouts after this short break away, so if you have been keeping up with them, I will be sure to post them when I return, thank you!

Saturday … Week three|Day five

Workout:

Superset:

 
  • Barbell front squat: 3 x 12, 85 lb, 95 lb
  • Linear leg press: 3 x 12, 270 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • EZ bar goodmorning: 3 x 12, 30 lb
 
  • Seated DB curl: 3 x 12, 50 lb
 
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg curls: 3 x 12, 60 lb
  • leg extension: 3 x 12, 60 lb
 
  • Leg raises: 3 x 12 ea leg

My front squat felt good, but could not reach 12 reps at my normal 100 lb this week, so had to go down to 95 lb and could going to do one set of 12 reps then had to decrease another 10 lb and did my last set 85 lb, I am hoping I can build that front squat strength so I can increase the weight. 

 

Fitness WonderWoman,

Shay-lon