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.


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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

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