Personal Training: Helping a Friend Day 19


Hey FitFam!

Today, was another gym morning day! Today John met me at the gym today to do his workout. I am having him take it easy all this week since he has been sick and Monday will start with the good stuff again. Today he did well with what I gave him to do, and I was able to do my own workout today while he did his. 


  • Treadmill- 10 minutes, no incline, 3.5 speed
Workout Session:
  • Stationary bike- 45 minutes, level 3 resistance, RPMs 60-70 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
With John doing well on the stationary bike, I am working on hopefully getting him up to par on the treadmill, because while the bike is helpful, I don’t want him to fall behind in other cardio exercises. Not to mention to prevent plateauing, he needs to work more muscles that the bike does not work and overload, but this will all be taken into consideration next week. My goal is to have him running 5-8 minutes straight without stopping within the next 2-3 weeks.
My workout
Warm up:
  • I did the same warm up as John, we did it together
Workout Session:
Today was an upper body workout, I didn’t do much heavy lifting, took it easy today instead.  The bad weather sucked some of my energy out. My strength in my arms fluctuate many times, some days I am lifting heavy with little to no problem and other times, I am struggling.. it happens. 
  • Low row (cable) – 120 lb – 2 sets, 6 reps (works on my back muscle)
  • Cable Iron Cross- 10 lb each, 5 sets, 6-8 reps (I need to strengthen my chest more)
  • External Rotation with cable- 15 lb, 5 sets 8-10 reps
  • Deadlift- 50 lb, 4 sets 8-10 reps (I normally NEVER deadlift this low, but i was being lazy today with my deadlift and should know better, My PR for the deadlift is around 170 lb) which isn’t anything extraordinary but I am hoping to increase it soon. 
  • Bentover barbell rows- 65 lb, 5 sets, 8 reps
  • Bench press (neutral position)- no weight, 1 set, 10 reps. 35 lb, 1 set, 10 reps. 55 lb, 3 sets 6-8 reps
  • Incline push ups- 3 sets, 10 reps
  • Crunch machine- 70 reps 
Cool down:
I did the same cool down as John, we did it together
Again today’s upper body workout was half ass on my part because for some reason I had very little energy but I am not about the choice of exercises. Be sure to share your workouts with me, and thank you 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

24 thoughts on “Personal Training: Helping a Friend Day 19”

    1. Yes, I would have to agree, body and mind.
      Pull ups are a great exercise, along with push ups! I have more work to do on pull ups, they are a bit hard if someone isn’t used to them or doesn’t have the strength necessary but nothing that can’t be worked on so I am working on it. I hope you get the chance to tell me all about your fitness endeavors, would love to hear 🙂

      Liked by 1 person

      1. Yes cardio does amazing things for the body, as does resistance training, both have a place when it comes to fitness. I am not a huge cardio fan, I prefer to lift but I do cardio as well because I need to for my training.

        Liked by 1 person

      2. Yes, i LOVE being able to feel good! that is always my favorite part besides looking at results, it is the boost of confidence, the smile it puts on my face and knowing I just worked my ass off for it! lol.

        Liked by 1 person

      3. Yes of course, I always believe in having a partner train with you, I am a strict when it comes to partners to train with sometimes, because I dont like talking the majority of the time and some people love to talk when working out. Haha.

        Liked by 1 person

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