Oct. 23rd Workout

Monday Workout!

chest, legs, abs & cardio



  • Barbell bench press: 4 x 15-20, 75 lb, 65 lb
  • Linear leg press: 4 x 20, 180 lb


  • Barbell back squat: 4 x 15-20, 105 lb, 85 lb
  • Push ups: 4 x 15-20


  • Barbell incline press: 3 x 15-20, 45 lb
  • bodyweight squat: 3 x 20


  • Barbell front squat: 3 x 15-20, 45 lb
  • Cable iron cross: 3 x 15-20, 40 lb, 30 lb

Ab Workout: (3 rounds)

  1. Russian Twist: 20 reps
  2. Crunches: 20 reps
  3. Side bends: 20 reps, 30 lb

Cardio Workout (3 rounds)

  1. Kettlebell swings: 30 seconds/45 seconds/ 1 minute, 10 kg/8 kg/ 6 kg
  2. Jump rope: 30 seconds/45 seconds/1 minute
  3. jumping jacks: 30 seconds/45 seconds/1 minute

I will be the first to admit that my workout performance today was horrible, not even close to good or decent, I was slow and not focused and barely lifting much weight before I was fatigued. Bad day, horrible workout. 


Fitness WonderWoman,

Shay-lon xo


How do you handle bad days at the gym?


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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