Gym Workout – Feb. 13 & Feb. 14th

Sorry FitFam,


I slacked yesterday with my blogging and forgot to blog my workout, to be completely honest, I was busy with peers and had mega things to do, so didn’t get around to it, but I will today, to make up for yesterday, I will blog yesterday’s workout and today’s workout and I also will have another YouTube video posted for today as well. 


Yesterday’s workout:

  • Smith machine squats: 3 x 10,8,6. 105 lb, 125 lb, 145 lb
  • Romanian Deadlift: 3 x 10, 105 lb
  • Zercher squat: 4 x 10, 15 lb, 35 lb, 65 lb, 85 lb
  • Smith machine curtsy lunge: 3 x 8 per leg. 35 lb
  • Smith machine calve raise: 4 x 10, 105 lb
  • smith machine single-leg deadlift: 4 x 15 ea. leg. 35 lb
  • smith machine step ups: 3 x 10 ea. leg. 35 lb, 55 lb
  • smith machine kneeling squat: 4 x 10, 55 lb
  • Push ups: 15 reps

Today’s workout:


  • Renegade row push up: 3 x 10, 40 lb
  • Roman sit ups: 4 x 10


  • Face pull: 4 x 12.  30 lb, 42.5 lb
  • cable overhead triceps extension: 4 x 12, 30 lb


  • cable curls: 4 x 12, 25 lb
  • cable upright row: 4 x 12, 20 lb
  • Bench tucks: 4 x 20

Circuit training (strength): 5 rounds

  • lateral raises: 1 x 6, 20 lb
  • front raises: 1 x 6, 20 lb
  • bentover flyes: 1 x 6, 40 lb

Published by


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

2 thoughts on “Gym Workout – Feb. 13 & Feb. 14th”

    1. Sarah,
      Thank you, it was very intense. I write down my workouts before heading to the gym thinking everything I wrote down sounds easy or moderate but don’t realize how hard it may be until I am doing it and asking myself why did I make this the workout. lol.
      In college I was using a regular barbell, and I liked it, then when I graduated and found a gym outside my college, they had smith machines instead of barbell free weights. I was not used to smith machines either and I still prefer free weights, but I am starting to do better on the smith machine. they aren’t recommended for deadlifts but I have to use what I have available and some people don’t like them for squats because it doesn’t seem like you are lined up correctly with the bar, but I haven’t had too many issues with that. I like not having to use a spotter in order to lift (bench press, squats, etc)
      I will be honest with you, I had to google some exercises that have to do with the smith machine since I was new to it, so the majority of the list of exercises were all new to me. Hopefully once you get into the groove, you will try some of the ones I have.
      I used to struggle with my squat form as well, it took awhile for me to get used to it, because it was odd, I was driving through my toes and that was causing me injury – until my professor corrected me and told me to use my heels and since then, my form has gotten better and not many injuries. I noticed the difference too, using the heels, I definitely felt the BURN! lol.

      Liked by 1 person

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