My Gym Workout – Dec. 28th

Ello, hello, hey fitfam

I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one before heading to the gym – don’t ask me how this happened, something tells me it was from the lack of sleep the night before or the late night partying where we all remove our bras and undies and show up to work! xD okay maybe not that. 

Today’s workout consisted of back and arms. Many people for whatever reason don’t like working out the arms because it is “boring”, but I find that it can be fun and quite entertaining depending on the exercises you choose – and the amount of gains you get on leg day is possible on arm day if you really hit that weight hard. Today I PR’d in multiple exercises (which I will make mention which ones and by how much) and so that made me happy about arm day. I love back muscles, they are super nice to see on other people and I love when mine show – it is to die for. lol – maybe not that serious. 



Warm up:

  • /Treadmill: 10 minutes, 2.0 incline, 3.8 speed (you are probably wondering when I plan on doing something different with my warmups) 

Workout Session: back & arms

  • Wide-grip lat pulldowns (dropsets): 5 x 15, 12, 10, 8. 6 (amount of reps)/ 1 x 100lb, 1 x 85lb, 1 x 70lb, 1 x 55lb, 1 x 40lb
  • Wide-grip half lat pullown: 3 x 15, 100lb (first time doing this exercise)
  • one arm cable row: 4 x 8 per side, 25lb Superset with wide-grip cable row: 4 x 15, 2 x 42.5lb and 2 x 50lb (this was using the dual pulley cable because someone had to use the other one, so the load is smaller) 
  • Alternating Dumbbell curl: 5 x 15, 12, 10, 8, 6. 40lb – I PR’d by 10 pounds more! yay!
  • Preacher curl with the EZ-curl bar: 3 x 10, 8, 6. 30lb Superset with seated incline dumbbell biceps curl: 3 x 15, 30lb
  • Close grip bench press: 4 x 12, 10, 8, 6. 1 x 35lb, 1 x 55lb, 1 x 65, 1 x 75. I PR’d by 5 pounds! yay! I think my 1RM used to be 100lb, so I am aiming for that again
  • Rope Triceps pushdown: 3 x 12, 10, 8. 30lb Superset with overhead rope triceps press: 3 x 12, 10, 8. 25lb

My preacher curl I am going to go up to 40-50 pounds because 30 was easy for me. I want to get my bench press back up to 100lb, so it is a work in progress at the moment. I am happy to announce my biceps have gained some hefty vein gains and muscle.. looking like a huge hill no one wants to ride their bike down. lol. I didn’t have to do squats today (squat challenge rest day) yay for me! my legs said “not today shay, not today”.

If you are someone who has been following my workouts and doing them, please let me know what you think, I know many people on Insta have told me that they have been doing my workout and have thought some of them to be killer and I love it, so if you are one of those people, give me some feedback on your thoughts! 


Leave all your workouts in the comment section, along with your PR’s and positive attitudes! Feel free to share my workouts with friends and family, get them motivated and lifting! 


Your Fitness blogger,

Shay-lon xxx


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

22 thoughts on “My Gym Workout – Dec. 28th

  1. I am one of those people who don’t like working my arms but I love me my back. I think it’s because I think of my back as part of my core and a lot of stuff that you use your arms for the power actually comes from your back. Does that make sense?
    Psssssst I’m baaack

    Liked by 1 person

    1. Booo! lol you are “one of those people” ohhh no! Another one of you not liking having to work the arms. Slacker. xD
      No, but I kind of get what you mean, it makes sense. Back workouts are always a good thing, at least you don’t skip upperbody day. lol

      Liked by 1 person

      1. Okay, gotcha. Yes, I can do them. I don’t know how many I can do without stopping, but I will say 5 for now. Which isn’t even close to average but still the fact I can do them now is a positive. How about you?


      2. I’m not sure I learned to do that many, I just do them. I read once that keeping my core tight helps so I try to do that.
        We might have more strength but we’re often heavier, too…

        Liked by 1 person

      3. Yes, this is very true as well. you are lifting more body weight then most if not all women would. Hmm, I know I had once seen a video of exercises to do that will help, so maybe I will see if I can find them again. Do you like performing pull ups?

        Liked by 1 person

      4. Usually at the end of my upper body workout. Maybe it doesn’t matter as long as we’re consistent. If we’re going to do this, if I have do them at the end I need to keep them at the end. I can’t suddenly switch them to the start, increase my reps, and then say,”A-ha, I win!”

        Liked by 1 person

      5. I gotcha, the end works. I don’t mind, I never really have a central idea of when I do them, I just do them based on what I write down and what makes sense during the workout. I don’t mind doing them in the end though. What is your goal?


      6. Okay that is a good goal too! when should we start ? 🙂 ha. I think we will do great! should we check in and make sure we are improving and what not?


      7. How about we say, add those two extra reps by January 31? We can check in any time but we have to report for sure by January 15. And if we can easily add the two extra reps then lets see if we can add one more. The goal is consistently – not just a one time super power day. I think I can trust you and I know you can trust me to be honest. Ha ha. Does that work?


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