My GymWorkout Oct. 31st


Hey FitFam,

First off, I would like to say thank you to everyone for being patient with me this weekend, I had a lot of positive comments on my post about “my personal body battle”, I wasn’t able to respond to all of you because I spend the weekend away from my blog, but I appreciate all of the support and hope that many of you will see it as an inspiration, feel free to share it on your social media, I don’t mind. Secondly, John did not go to the gym the last 3 days as instructed because he said he was busy, I didn’t see him today at the gym, but I am hoping he went earlier. Tomorrow we plan on seeing each other at the gym, so hopefully that will happen. Happy Halloween! I hope all of you have a wonderful Monday thus far, I am going to do my regular Motivation Monday quotes post & Motivation Monday Youtube video today, so be on the lookout for that. I have the link to my interview over podcast that is now published and I will share it with you all in another post, so also be on the lookout for that as well. Other than that, my weekend was fun, I went to a haunted house and got scared as usual, it was a real haunted town hall and it was fun. I spent Sunday watching the new episode of  “The Walking Dead”, if anyone else watched it, let me know what you think of that particular episode, it definitely made me feel like I was watching a different channel, lol. I didn’t attend my softball game but it was cancelled, so it was okay. Overall, the weekend wasn’t bad. Feel free to share your weekend endeavors with me! Now to the Monday workout: (Upper body day)



I didn’t do a proper warm up. oops. 


Workout Session:

  • Wide Grip Lat Pulldown- 100lb, 5 sets, 10 reps. 
  • Cable upright row single arm- 15lb, 5 sets, 8 reps (each arm)
  • Narrow grip lat pulldown- 100lb, 5 sets, 10 reps
  • Cable upright row single arm- 15lb, 5 sets, 8 reps
  • cable curls- 30lb, 5 sets, 6 reps
  • upright cable row- 30lb, 5 sets, 6 reps
  • bentover barbell row- 65lb, 3 sets, 10 reps
  • bentover barbell row- 85lbs, 3 sets, 8 reps
  • vertical crunches using the dip machine- 2 sets, 12 reps

Cool down:

  • Treadmill- 5 minutes, no incline, 2.5 speed

Feel free to share your Monday workout! 

Published by fitnessgrad

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

2 thoughts on “My GymWorkout Oct. 31st

  1. Warm-up shoot hoops and active warm-up the shoulders.

    Workout: light bench press work… shoulder been funky so just felt it out.
    Superset 3xmax strict chins up + DB rollbacks @20-30lbs.
    Then: 100 pullups + 50 handstand push-ups progression. Every time come off the bar or off the wall/box do 10 air squats. I did about 300 air squats.

    Great blogging today. Glad you encourage sharing

    Liked by 1 person

    1. Hey! You might be the first person who has shared, so please continue to do so, because you have shared some workouts that I have written down for myself. Thank you for doing so!

      I need to improve on my bench press, not too happy about it, but I have been working on it slowly but surely. I haven’t done supersets of anything in a long time, so should probably do that too. 100 pullups, well.. that would take me all day because I can only manage around 3-5 at a time right now last time I checked which was 3 months back ,Lmao. I have yet to do handstand pushups, Dont’t know if I will do that at my gym but I may practice them at home.
      300 air squats, damn! I imagined 20 and hurt LOL

      Thanks for sharing!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: