My Gym Workout – Nov. 30th

Dancers, Dancer, Hops, Hop, Hupfen

FitFam, Happy Wednesday to all of you.

This time being late on writing my blog was NOT my fault, but was kind of my fault, I was going to write it earlier after I got home from the gym, but because I had an important business call & before answering it I had to have topics & pitches written down to share with the editor, I decided to play it safe and do ONE thing at a time. It all worked out – sorry if you have been waiting for me to spoon out some content.. hope the line isn’t too long today on my page, just kidding. Anyways, on a fun note, I will write a separate blog post about the phone call to save time on this one. John was supposed to show up, but he had family to tend to, so he will be attending the gym on his own in about a hour from now. LOL. I emailed him his workout (fingers crossed, he saved the email) – so he should be fine (I will look over the workout again to make sure he can manage it on his own without me) and for his safety.  Outside of that, today was a good workout, very simple, nothing to intense, and it got me in and out the gym in time to get home to handle business. That my dears, I call a good workout.


My workout:

Warm up:

I did some arm circles, big and little.


Workout session:


  • Lat pulldown (narrow grip)- 4 x 12, 85lb
  • Triceps pushdown (rope)- 4 x 12, 40lb


  • low row (narrow grip) – 4 x 12, 100lb
  • Cable upright rows: 4 x 12, 25lb


  • Triceps dips: 4 x 12
  • Vertical crunches: 4 x 12 

Incline barbell bench press: 4 x 6, 35lb 


Please feel free to share your workouts with me in the comment section, take my ideas, share ideas.. and follow my social media if you want to see pictures and videos of me!  — always a plus, rumor has it.


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

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