My Gym Workout – Dec. 13th

Fitness, Weight, Dumbbell

Hellllo! Hello! fitfam, how is everyone doing!?

I have some good news to share with all of you, I would like to announce that I lost 4 pounds. I normally only weigh myself every 2 weeks on a Sunday morning, but missed last Sunday’s weigh in. I now weigh 147, and it makes me feel fairly good. It almost came as a shock to me, because I was expecting to lose so much within this time-frame but I did. I did it! I still have more I would like to lose.. but that is because I just want to and not because I need to.

The other good news is, today’s workout went very well and I tried a new exercise and I ended up liking it enough that I will probably have it be part of my workouts more often – I will identify which exercise it was. 


Warm up:

  • Treadmill: 12 minutes, no incline, 3.6 speed.

Workout Session: Shoulders & Abs

  • Dumbbell shoulder press: 6 x 15, 12, 10, 8, 6, 4. 3 x 30lb, 1 x 40lb, 1 x 50lb, 1 x 60
  • Dumbbell lateral raise: 4 x 8, 20lb
  • Barbell upright row: 4 x 12, 10, 8, 6. 1 x 40lb, 3 x 50lb
  • Alternating arm Dumbbell front raise: 4 x 10, 10, 8, 6 per side. 2 x 20lb, 2 x 30lb
  • Standing military press: 6 x 12, 30lb (this was the new exercise)


  • Flutter kicks: 6 x 20
  • Weighted sit-up: 6 x 20, 10lb
  • Weighted side bends: 6 x 20, 25lb

Planks: 4 x 30 seconds


What did ya’ll think? I thought it was a good set up for success, I am expecting to see some good results in my shoulders and abs. I actually enjoy doing ab workouts (most people think they are boring) but I find them to be fun; today.. not so much! lol


Please do take some time to share your workouts from today and save my workout, so you can give it a go and let me know what you think! Follow, like, reblog.


Published by


Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s