September 21st- Workout

Traps, lats & Back




  • Barbell shrugs: 4 x 8, 175 lb, 185 lb
  • Chin up: 4 x 5
  • DB shrugs: 4 x 8, 90 lb


  • Kneeling high pulley row: 4 x 8, 90 lb
  • Smith machine bentover row: 4 x 8, 105 lb
  • Smith machine upright row: 4 x 8, 85 lb


  • underhand cable pulldowns: 1 x 8 – 80 lb, 1 x 6 – 90 lb, 1 x 4 – 120 lb
  • Upright cable row: 1 x 8- 90 lb, 1 x 6- 100 lb, 1 x 4- 110 lb

Ab workout:


  • Hanging knee raise: 3 x 20
  • vertical leg raise: 3 x 20
  • seated russian twist: 3 x 20, 45 lb weight plate

HIIT Training:  (3 rounds/1 minute rest between rounds)

  • Flutter kicks (20 seconds)
  • Sit ups (20 seconds)
  • sitting twist (20 seconds)

Cardio workout:

  1. Sprints ( 1 minute)
  2. jump rope (1 minute)
  3. sprints ( 45 seconds)
  4. jump rope (45 seconds)
  5. sprints (30 seconds)
  6. jump rope (30 seconds)

Today was a lengthy workout, but I definitely needed it for the week. I feel like the next couple of days might be a hard leg day coming my way, so we shall see. 


Fitness WonderWoman,

Shay-lon xo

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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