Nov.11th Workout|8 Week Program| Week One|Day 5

Saturday was a toughy but in a good way, because I made some good progress! 


legs, biceps, triceps



  • Barbell front squat: 3 x 8, 100 lb 
  • Leg press: 3 x 8, 270 lb
  • Seated calf raise: 3 x 8, 100 lb
  • Seated DB curl: 3 x 8, 50 lb
  • Weighted Dip: 3 x 8, 15 lb
  • Leg curl: 3 x 8, 60 lb
  • Leg raises: 3 x 8 each leg

Cardio workout:

  1. Bodyweight squat: 30/45/30/45
  2. Kettlebell swings: 30/45/30/45, 10 kg

Now, for a while I was only able to do 3-5 reps with 100 lb front squat and Saturday I did 3 sets of 8 (it was super hard but I did it), also, it was my first time doing weighed dips and it wasn’t so bad but definitely more challenging  – I am hoping I will be able to give weighted pull ups a go. 


Fitness WonderWoman



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Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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