My Gym Workout – Dec. 28th

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

 
 
 
 

Topic Tuesday YouTube video – (Caution: emotional video)

https://www.youtube.com/watch?v=_zpqYkRAPxo

Yes, I did cry in this video and yes I was trying to hold the tears back but something came over me. While the thought of me crying on video is embarrassing and I hope that no one makes jokes at it, I am not ashamed of it because it was how I felt about the situation and because life is serious. This probably won’t happen often where I am shedding tears on camera, but when it does, trust and believe I have a good reason to. I could have cut the part out where I am crying and sobbing, but I am a real person with real emotions and I am not going to hide them from people in order to look “perfect” on screen. Hopefully all of you will understand, if not. oh well. 

Shay-lon xxxx

My Gym Workout – Dec. 27th

Heyy Fitfam,

Today’s workout is short but it was very heavy and very leg day, lol. I would have to admit, I made it short on purpose, knowing that it would still benefit me because of the type of lifts I was doing and the load. Looking at the workout at first glance, it will seem very simple and not much to it, but after actually doing the workout, it takes longer than you think and definitely fatigues you. Of course many of you are stronger than myself, so I could only imagine how you would feel at the end of this workout.

 

Warm up:

 
  • Treadmill: 10 minutes, 2.0 incline, 3.8 speed

Workout Session: 

  • Smith Machine Squat: 5 x 15, 12, 10, 8, 6.  1 x 35lb, 1 x 65lb, 1 x 75lb, 1 x 85lb, 1 x 115lb
  • Smith machine stiff-leg deadlift: 4 x 12, 10, 8, 8.  1 x 105lb, 1 x 125lb, 1 x 135lb, 1 x 155lb

Circuit Training: 3 rounds, 30 second breaks after each round. 

  • Reverse lunge: 15 reps per leg
  • Switch lunge: 15 reps per leg
  • Burpees: 15 reps

Air Squats: 110 reps 

 

I need to load more on my squats to overload a bit and my deadlift is lower than my max, but still was good enough for me for the amount of sets/reps I was doing. I want to definitely keep working on both of those movements. During the circuit, I won’t lie, by the 2nd round, I was taking 45 second breaks because those switch lunges killed my legs so good, I didn’t know if I would make it. It had been a VERY long time since did those and let me tell you, those are no joke if you are doing them in continuous movement. I definitely should do more circuit training because I don’t mind them at all and they can add some much needed cardio in my workouts without the redundant running or walking. As Always the air squats for the squat challenge, 110 reps didn’t seem so bad, until I hit 80 reps and realized I needed 30 more and my legs were sore as hell. I still need work in some areas but nothing was horrible during this workout. 

 

I snapped some selfies of me at the gym today and posted them on Instagram, If anyone is interested in seeing my progress pictures, and wanting to see how far along I am, I will post my instagram at the bottom. 

 

Also, I did make a YouTube video for today, so I will post that to the blog as well and my social media. 

 
 

Your Fitness blogger,

 

Shay-lon xxxx

Star Wars Actress Attacked- Carrie Fisher

This was one of my very first blog post – talking about Body shaming. I thought in memory of Carrie Fisher, I would reblog it and share it for those that didn’t get the chance to read it.

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Star Wars Attack

Star Wars Actress asked to lose 35 pounds

So as we are all aware, the actress who has played “Princess Leia” for the past decade & just recently was also in the newest Star Wars movie has been attacked about her weight; not to mention her age. For those of you who may not know whom this icon is, she is Carrie Fisher. Carrie Fisher has been a legend since the very first Star Wars movie appeared in 1977; she played Princess leia and is known for her beauty and well spoken words on camera.
 
For many, this movie meant so much and stood for so much & brought out the inner kid.  Unfortunately it seems as though some people didn’t like the idea of “Princess Leia” being older, and not so “thin” in their opinion.  People forgot she is not the same person she was…

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First Day back at the Gym since Thursday.

Hey FitFam,

Today was my first day back at the gym since Thursday, I hadn’t been feeling very well so I took some time off from the gym and decided to not overdue anything. I feel better, not 100 percent but better and I did wonderfully at the gym today during my workout – no complaints. This is another late evening and i am writing this blog post – but if you follow me on Instagram, then you probably have already seen my workout for today BUT if you don’t follow me, then you will have a chance to now. Yay! 

 

Warm up:

 
  • 12 minutes, 2.0 incline, 3.8 speed

Workout Session:

  • Dumbbell shoulder press: 5 x 15, 12, 10, 8, 6. 40lb
  • One-arm (cheat) lateral raise: 4 x 8 per side, 20lb  Superset with: lateral raise 4 x 10 per side, 20lb
  • Front plate raise & press: 4 x 10, 25lb Superset with: Overhead plate press 4 x to failure, 25lb
  • Rear Delt high rope pull: 4 x 20, 15, 12, 10. 20lb – could have done a higher weight
  • Incline dumbbell press: 4 x 8, 40lb Superset with: incline dumbbell Flye 4 x 15, 20lb 
  • Pullover: 4 x 15, 12, 10, 8
  • Decline press: 3 x 15, 70-90lb
  • Air squats: 105 reps

Your Fitness blogger,

 

Shay-lon xxx