My Gym Workout – Dec. 27th

Heyy Fitfam,

Today’s workout is short but it was very heavy and very leg day, lol. I would have to admit, I made it short on purpose, knowing that it would still benefit me because of the type of lifts I was doing and the load. Looking at the workout at first glance, it will seem very simple and not much to it, but after actually doing the workout, it takes longer than you think and definitely fatigues you. Of course many of you are stronger than myself, so I could only imagine how you would feel at the end of this workout.

 

Warm up:

 
  • Treadmill: 10 minutes, 2.0 incline, 3.8 speed

Workout Session: 

  • Smith Machine Squat: 5 x 15, 12, 10, 8, 6.  1 x 35lb, 1 x 65lb, 1 x 75lb, 1 x 85lb, 1 x 115lb
  • Smith machine stiff-leg deadlift: 4 x 12, 10, 8, 8.  1 x 105lb, 1 x 125lb, 1 x 135lb, 1 x 155lb

Circuit Training: 3 rounds, 30 second breaks after each round. 

  • Reverse lunge: 15 reps per leg
  • Switch lunge: 15 reps per leg
  • Burpees: 15 reps

Air Squats: 110 reps 

 

I need to load more on my squats to overload a bit and my deadlift is lower than my max, but still was good enough for me for the amount of sets/reps I was doing. I want to definitely keep working on both of those movements. During the circuit, I won’t lie, by the 2nd round, I was taking 45 second breaks because those switch lunges killed my legs so good, I didn’t know if I would make it. It had been a VERY long time since did those and let me tell you, those are no joke if you are doing them in continuous movement. I definitely should do more circuit training because I don’t mind them at all and they can add some much needed cardio in my workouts without the redundant running or walking. As Always the air squats for the squat challenge, 110 reps didn’t seem so bad, until I hit 80 reps and realized I needed 30 more and my legs were sore as hell. I still need work in some areas but nothing was horrible during this workout. 

 

I snapped some selfies of me at the gym today and posted them on Instagram, If anyone is interested in seeing my progress pictures, and wanting to see how far along I am, I will post my instagram at the bottom. 

 

Also, I did make a YouTube video for today, so I will post that to the blog as well and my social media. 

 
 

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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