Sept. 25th workout

Chest & Shoulders

 

Workout:

Superset:

 
  • Barbell bench press: 5 x5, 85 lb, 90 lb, 95 lb, 100 lb
  • plate front raise: 5 x 15-20, 25 lb

Superset:

  • Incline bench press: 5 x 5, 65 lb, 70 lb, 75 lb, 80 lb
  • Kettlebell seated press: 5 x 15-20, 16 kg

Superset:

  • DB bench press: 5 x 5, 70 lb
  • DB shoulder press: 5 x 15-20, 40 lb

Superset:

  • Incline DB flyes: 3 x 15-20, 20 lb
  • Lying rear delt raise: 3 x 15-20, 20 lb

HIIT Training:(5 rounds)

  1. Jumping jacks: 30 seconds (15 sec rest)
  2. Jumping jacks: 30 seconds (60 sec rest)

I need to work on my incline bench press, once I reached 80 lb, I was having issues keeping the weight but I pushed through, but wanted to get a lot higher than I did. The last set, I only managed about 3 reps. 

 

Fitness WonderWoman,

Shay-lon xo

 

Saturday Sept. 23rd workout

Leg Day

 

Workout:

Superset:

 
  • Barbell back squat: 5 x 15 – 45 lb, 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5- 135 lb
  • Linear leg press: 5 x 15 – no weight, 4 x 10- 50 lb, 3 x 8- 70 lb, 1 x 5-90 lb
 
  • Romanian barbell deadlift: 4 x 10- 135 lb, 3 x 8-200 lb, 1 x 5- 245 lb

Superset:

  • Smith machine pistol squats: 4 x 10 each leg, 25 lb
  • Vertical leg press: 4 x 10, 205 lb, 255 lb, 275 lb

Superset:

  • Goblet squat: 4 x 10, 35 lb
  • goodmorning: 4 x 10, 40 lb
  • kettlebell curtsy lunge: 4 x 10 each leg, 8 kg

HIIT Training (5 rounds)

  1. Mountain climbers (15 seconds)
  2. plank leg raises (15 seconds)
  3. plank arm raises (15 seconds)

So basically Saturday’s workout was focused on all leg work, and I was at the gym for at least 2 hours, I hope to increase it by 5 pounds this week in each exercise if possible. I want to really develop my legs more and make them much stronger. 

 

Did any of you do a workout during the weekend, let me know what it consisted of?

 

Fitness WonderWoman,

Shay-lon xo

September 25th – Monday Motivation

Happy Monday Bloggers!

ADHD (mental health awareness)

Attention- deficit/hyperactivity disorder

mental health awareness

I knew someone who had ADHD all my life, but I didn’t realize what it was when I was younger, I just knew they acted “differently” in a way I could not express nor understand at the time, and not to mention they were taking meds – but when I got older my mom had explained to me why they were taking meds, and I still was unclear of the situation but had a better understanding than I had in the beginning, so with that being said, I know people who have mentioned to me that their child has ADHD and I know some adults do as well, or have been diagnosised with it, so I thought today would be the day to discuss this disorder a little further to gain some understanding and hopefully challenge all of you to share this with your peers and share your own experiences as well. 

 

What is ADHD?

Is categorized as a brain disorder that happens to interfere with functioning or development. 

 
  1. Inattention: a person who wonders off task, lacks persistence, disorganized and has difficulty sustaining focus
  2. Hyperactivity: someone who moves about constantly
  3. impulsivity: Makes hasty actions before thinking about them which could lead to harm or desire for immediate awards. 

Causes?

It isn’t 100 percent sure of what causes ADHD, but some things that are considered risk factors:

 
  • genes
  • cigarette smoking, drugs or alcohol abuse while pregnant
  • exposure to environmental toxins during pregnacy
  • exposure to environmental toxins at a young age
  • brain injuries, and
  • low birth weight

Said to be more common in males vs females. 

 

Signs/symptoms

  • Overlook details 
  • make careless mistakes on homework or during activities
  • problems with sustaining attention
  • easily distracted by unrelated thoughts or stimuli
  • forgetful of daily activities 
  • fidget or squirm in seat
  • run around or climb in situations that are inappropriate 
  • talk nonstop
  • problems waiting his/her turn
  • interrupt or intrude on others

This list not the whole list, but gives you an idea, but be sure to do your own research as well for other signs/symptoms. These are just some of the ones I know. 

 

Treatment:

  • Medication (stimulants and non stimulants)
  • behavioral therapy
  • family and martial therapy
  • parenting skills (for parents who have children with ADHD, this could be helpful in understanding how to handle the situation)
  • for kids: help them to make a routine of their day they can stick to, being clear and consistent, giving praise or rewards when rules are followed, finding ways to organize their binders
  • For adults: keeping reminders, making a routine of your day, using calendars, making list for different task, assigning special places for important things like keys. 

So while this information is on an individualized basis, be sure to speak to a specialist to obtain more information and do your own research on the matter to gain more understanding. If you enjoyed this post, be sure to like, comment, share and follow! thank you for reading. 

 

Fitness WonderWoman,

Shay-lon xo

 

Groin Pull/Groin Strain (Injury/injury prevention)

This post is not meant to be inappropriate, because groin injuries have happened to some people and are common with most contact sports. 

 

Groin pull? 

Also known as ‘groin strain” , is a tear/rupture to the to any of the adductor muscles resulting pain in the inner thigh. Range from mild to very severe. 

 

Causes: 

 
  • Known to occur when sprinting or changing direction quickly
  • during rapid movements of the leg against resistance 
  • over stretching the muscle
  • having weak adductor muscles
  • not warming up properly
  • tight adductor muscles
  • previous injury to that particular area
  • sometimes lower back injuries can contribute to this injury as well

Symptoms:

  • Sharp pain in the groin area
  • swelling
  • discomfort
  • bruising 

symptoms depend on the severity of the injury.

 

Treatment:

  • Protect the area, ice it, rest it, compress it, and elevate it if possible
  • wearing a groin support can be helpful 
  • sports massage could be useful after 72 hours
  • electrotherapy by medical doctors is said to help the healing process

Every case is on an individualized basis, so make sure to contact your medical professional for further information/help

 

Have you experienced a groin pull, how long did it take to heal? what procedure did you use to help the healing process – leave answers in the comment section. 

If you enjoyed the post, like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo