Personal Training: Helping a friend day 33


Hey FitFam!

How is everyone doing? How was the weekend? hopefully fun and full of productivity, although I won’t blame you if you spent most of it sleeping, because I did! oops! Haha. I also spent some of it being semi active, mostly on Saturday. Sunday’s are my #TheWalkingDead day so, I don’t want to do anything but snuggle in bed, drink wine, eat snacks and watch my show! – Negan is really starting to piss me off more and more on that show. Other than that, I have been doing fairly well, today is MONDAY MOTIVATION/MOTIVATION MONDAY (however you want to say it) and I have a youtube video that I will be uploading soon today and I will have some quotes in the next post to put some smiles on people’s faces, inspire and motivate all of you to start the day fresh and new. As always I started my Monday morning off with a workout at the gym & John was able to make it for his workout. Yesterday was our weigh in (we do it every 2 weeks) but I had forgotten about it, so I can’t tell you what my results were, but he did do his and found out he gained 6 pounds. I know, I know, many of you are probably thinking “What the hell”, what kind of trainer are you that your client is gaining that much weight. I get this makes me look horrible, right? well not really, because John and I had a conversation about it and again he recognized his nutrition is not on board with his exercise. He admitted to smashing his face with Jimmy Johns for a whole week straight, he stuffed his mouth with McDonalds a couple of weeks ago and has been having horrible sleeping patterns and not eating as often at home either. Now, how do I know that I am doing a good job because a couple of weeks back, I had lost 4 pounds myself and he had lost 1 pound, so I know my exercises aren’t his problem, and he knows this as well. Now he could be gaining some muscle since we have been working on that core and the bike has been toning him up, but we both also know that his EATING habits are not where they should be – and could use some improvements. I have no problem blaming myself if necessary but want to know how I know I am BADASS TRAINER? Well today part of John’s warm-up was to do 5 minutes of running on a 5.5 speed no incline using the treadmill- now if any of you remember when I had him run and he couldn’t do it for longer than 30 seconds without stopping/ complaining about his ankles.. guess what? JOHN RAN THE WHOLE 5 MINUTES WITH NO STOPS, NO ANKLE COMPLAINTS, WITHOUT DECREASING HIS SPEED n MANAGED TO KEEP A PACE THAT I WAS MOST PROUD OF! Please give him a round of applause, he has come a long way and I am so happy!!!!! this is the good news, and the good news triumphs any bad news. 


With this being said, this means his aerobic capacity and endurance has increased. how does one go from running about 15-30 seconds before calling it quits to now running 5 minutes without stopping or pain..? Ask him how he did it, and if he knows what is good for him, he will say I am a badass Trainer, LOL. Jk, but seriously I am proud of myself for getting him to this point, I have to say this was the best good news since training people in college. I love it! Great job John, I couldn’t be any more proud of you for pushing yourself.   I told John that he will need to come up with a plan for his nutrition, something he can stick to long term, something his budget allows, and something that he wants to do and not forced to do because I want him to enjoy being healthier and not feel like it is a chore, because many people feel that way.  So In about 3-4 weeks, me and him will go over his plan and see what he came up with.


John’s Workout:

Warm up:

  • Treadmill: 3.5 speed, no incline, 5 minutes.  
  • Treadmill: 5.5 speed, no incline, 5 minutes

Workout Session:

  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 90-100 (Final sprint)

Cool down:

  • Walk 2 laps around the gym

John did very well with this interval, he stayed within the RPMs and didn’t give up nor stop. 

My Workout:

Warm up:

  • Treadmill: 4 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes. 3.6 speed, 2.0 incline

Workout Session:

  • Bulgarian Squats: 10lb dumbbells, 4 X 10 per leg. I think next time I am going to up it to 15- 20 lb dumbbells.
  • Hip Thrust (using the leg extension machine): 55lb, 4 X 12.  Next time I will up it to about 70-85lb possibly. 
  • Dumbbell Plie squat: 35lb, 4 X 12 – I definitely will go higher nest time to about 45-50 pounds because 35 was easy


  • Jump Squat: 4 X 15
  • Barbell Deadlift ( I used dumbbells this time instead of the barbell)- Two 35lb dumbbells. I will definitely up it to  45-50 pounds next time because my barbell deadlift is around 170 I believe, so I should be able to lift more in the dumbbells, because 35 was somewhat easy. Although because this was a superset, I knew I would die so I did lower weights. The jump squats hurt like hell but are so worth it, I hadn’t done jump squats in so long.

Cardio Workout:

  • I did the same exact cardio workout as John on the stationary bike. My final sprint I had my RPMs at 130 for 8 minutes, really killed me, but felt good. 

Cool down:

  • I walked 2 laps around the gym with John.

Overall, today’s leg day was very interesting, I liked it but when it came to the supersets, I almost died. Remember to share your workouts in the comment section! Always feel free to comment, like, share and follow!

Your Fitness Blogger,

Shay-lon xxxx

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

6 thoughts on “Personal Training: Helping a friend day 33

  1. Chest Day Today!

    Warm Up:

    Bench Press 2 sets with bar only

    Working Sets

    Bench Press – 1 set 10 – 55lbs | 1 set 10 – 75lbs | 1 set 10 – 80lbs

    Super Set:
    Dumbbell Chest Press – 3 sets of 10 – 40lb, 60lb, 70lb
    Single Dumbbell Bent-over Rows – 3 sets of 10 – 20lb, 30lb, 35lb

    Super Set:
    Lat Pull Down – 3 sets 15 – 50lb, 60lb, 70lb
    Chest Press Machine – 3 sets 15 – 50lb, 60lb, 70lb

    Super Set:
    Chest Dumbbell Flys – 3 sets of 10 – 40lbs
    Inverted Pushups – 3 sets of 10

    Plank – 3 sets of 1 minute span with 30 seconds of rest in between

    Liked by 1 person

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