My workout session Oct. 25th


Hey Fitness Studs 🙂 

Today was another day at the gym this morning, even after missing out on sleep last night because of wanting to finish an article, regardless, today was my leg day and I did some kill exercises to earn me some gains! John was not able to make it again this morning because he had to work, but hopefully he will make it after work today (I sent him the email with his workout for today) but if he doesn’t go today, I shall see him tomorrow morning and I will have him do the workout. The gym was quite busy this morning, I think the cooler weather brings people to the gym. Hopefully all of you will appreciate some workouts I did today, it wasn’t too kill, I can still feel my legs for the first time in doing a leg day, so I am not sure if this is a good thing or bad thing, depending on who you ask. 


  • I did my warm up on the linear leg press machine. I did no weights , 10 reps and I did leg swings 10 reps each leg. 
Workout Session: 
  • Linear leg press: 370lb at 5 sets and 8 reps, 180 lb at 4 sets and 8 reps, 90 lb at 4 sets and 8 reps. Then no weight at 2 sets and 10-15 reps. 
  • Seated leg press: 90 lb at 1 set and 10 reps. 130lb at 3 sets and 12 reps. 150lb at 3 sets and 12 reps. 190lb at 1 set and 12 reps. 230lb at 2 sets and 12 reps.
  • Seated leg curl- 85lb at 3 sets and 10 reps 
  • 5 minute circuit (Timed): 10 air squats using a 25lb weight plate, 20 Russian twist using a 25 lb weight plate
Cool down: 
  • Treadmill- 8 minutes, 2.5 speed, no incline
Everything felt good and I could have went higher on the seated leg press, but stopped at 230, next time I will see how high I can go, out of curiosity. 370 on the linear leg press is a new PR for me, I have been working on hitting at least 400, although I can do about 390 at 3 reps, lol. So I am improving and will take some time. I normally do about 30-50 Russian twist at one time, but this time I decided to do less. I am thinking about moving up to a 45 lb weight plate for both the air squats and Russian twist, we shall see. Other than that, I wish I could have implemented my calf workout on the leg press and next time I will do the single leg press for the first time since it is a popular one. 
Let me know what you think of my workout today, thanks for reading.
Your Fitness blogger,
Shay-lon xoxo

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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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