Phase Two: Week Three. Day 18| Six Weeks to Shreds

Warm up: 

 
  • 2-3 minute jump rope

Workout:

  • Incline DB flyes: 3 x 21-30. 20 lb (1 minute jump rope between sets)
  • DB flyes: 3 x 21-30. 20 lb (1 minute bench step up between sets)
  • Cable Crossover: 3 x 21-30. 40 lb (1 minute squat jumps between each set)
  • Triceps Pushdown: 3 x 21-30. 70 lb (1 minute side to side shuffle between each set)
  • Standing DB triceps extension: 3 x 21-30. 15 lb ( 1 minute kettlebell swings – 8kg between each set)
  • Cable lying triceps extension: 3 x 21-30. 30 lb ( 1 minute goblet squat – 30 lb between each set)
  • Crunches: 3 x 21-30 (1 minute running in place between each set)
  • Standing oblique cable crunch: 3 x 21-30. 30 lb (1 minute lunge jumps between each set)

As you can tell, today was a much higher rep range and a different kind of burn. I was starting to feel real exhausted before starting this workout but I pushed through, the flyes definitely are harder when doing much higher reps. When doing higher reps, I always use a lower weight that isn’t “too easy” but not heavy either  – I choose a weight that I can lift for the prescribed amount of weights. The cardio between sets wasn’t hard today, I pushed through it fine but talk about the soreness in my legs. 

 

Fitness WonderWoman,

Shay-lon xo

5,000 Blog Subscribers!

Hey Bloggers! HUGE ANNOUNCEMENT!

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I have OFFICIALLY made it to 5,000 subscribers on this blog! 

what does it mean? It means over 5,000 people signed up on my blog to have notifications sent to their email whenever I post something new. I made this my goal in hopes I would hit it before the beginning of next year & some days have been really hard because my traffic slows down or  I miss days blogging due to other obligations and so it makes me feel really good that through all the crappy days this blog has encountered that something like this would happen. I appreciate all of you who enjoy my content, and enjoy sharing feedback in the comments – I about cried when I had seen this , because there are so many fitness/health blogs, and YouTubers and so it becomes saturated and standing out becomes harder and harder, seemingly impossible at times. What makes my blog unique is I use my own “voice” when writing, My content doesn’t tell you how to live your life but it gives you ideas and information, it doesn’t matter your fitness level or where you are in your journey, it is always helpful. I like to think that what makes my blog stand out is I use my brand Fitness WonderWoman to catch your attention, and make you ask yourself, what makes her the “wonderwoman of fitness” – this is my brand and trademark and I use it for my career and my blog and YouTube, etc & people love it and grab on to it because it makes them feel like they can trust me and you can. 

Having this many people care about my blog and what I have to say, is SUPER AMAZING and unbelievable! Honestly unbelievable! I am so blessed and happy beyond belief and I am so happy that I made some awesome blog friends who have been more than supportive and helpful, and have driven me to aim high and keep going. I just want to end this with, I love you bloggers and I want all of us to excel together no matter your niche! keep going, aim high and soar! xoxo 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Week Three. Day 17|Six Weeks to shreds

Warm up: 

 
  • 2-3 minute jump roping 

Workout:

  • Bentover barbell row: 4 x 2-5. 85 lb (1 minute jump rope between sets)
  • Bentover DB row: 3 x 2-5. 70 lb (1 minute goblet squat- 30 lb between each set)
  • Seated cable rows: 3 x 2-5. 120 lb (1 minute box jumps between each set)
  • Barbell shrug: 4 x 2-5. 175 lb (1 minute DB step ups – 20 lb between each set)
  • Barbell curl: 3 x 2-5, 50 lb (1 minute kettlebell swings- 8kg between each set)
  • Barbell or EZ bar preacher curl: 3 x 2-5. 40 lb (1 minute med ball slam – 10 lb between each set)
  • Reverse barbell curl: 3 x 2-5. 50 lb. (1 minute DB lunge – 20 lb between each set)
  • Seated palm up barbell wrist curls: 3 x 4-5. 45 lb ( 5 reps of pull ups between each set)

Today I did another PR & it was in my barbell shrugs! a week or so ago it was only at 165 and today I hit 175 lb! Another achievement. Hoping to continue this.  Today was another focus on building strength and I slowed down on the cardio acceleration to focus on my form during each exercise. I posted two new videos today on YouTube 🙂 check out my channel: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg and I will hopefully be posting the links either tomorrow and talk about the workouts or possibly next week.  

 

Heads Up: I am starting my studies again this month and on, and so this means I will stay on schedule but sometimes I might post later at night (my time) or perhaps be late in responding to some of the messages on my blog and social media. Be patient with me as I have to stay on a tight schedule because I am also working two jobs at this time.  I wanted to make sure everyone was aware of this announcement. 

 

Fitness WonderWoman,

Shay-lon xo

 

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Wrist Sprain (Injury)

Today is Wednesday .. and for any of you who have been keeping up with my schedule, today’s topic is of an injury. This particular injury may not be the most “popular” one but it is an injury nonetheless and so we shall talk about it. First question: has anyone reading this post ever sprained or dislocated their wrist? Let me know in the comment section your experience. 

 

What does it mean to sprain your wrist:

  • usually involves the wrist being bent forward or back
  • Not commonly known to occur as an “overuse” injury
  • Can vary from mild to a more severe sprain of the wrist (Grade 1, Grade 2 or Grade 3)

Symptoms:

  • Sudden pain in the wrist
  • if more severe you will feel a tearing or popping
  • Tender spot where the ligament was damaged
  • mild swelling
  • and bruising in more severe cases

This all depends on the location and the extent of the injury

Treatment:

  • More mild wrist sprains can be treated at home using the R.I.C.E method
  • Compression bandage can help reduce swelling (not for more than 10 minutes at a time)
  • More severe cases will most likely require immobilization in a split for some weeks
  • Surgery could be required for full ruptures
  • Rehab after surgery is useful.

With this all being said, seek medical care if something should happen like this to play it safe. 

 

Fitness WonderWoman,

Shay-lon xo

 

Podcast: Fitness Advice/Tip #1

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/l-lesbian-f-fit-fitness-advice

“Go at your own pace, the race against yourself is only a race to better yourself each day”  – Shay-lon Moss