Good lifts Good chats

Good lifts 

Good chats

Had a worthwhile conversation with a member of the gym, and he was sharing his insight on career paths and taking on opportunities that could lead to bigger gains & success. It was well worth it, because I learned how to speak to a manager about wanting to negotiate salaries/hourly wages, etc and how to go about talking to a manager about my needs and asking questions so that it helps to give me more to go off of to make the possible choices for myself and my future. I didn’t have  my dad growing up, so for me, this was a huge deal and I appreciated it.

Besides that I did some heavier lifts today with squats and deadlifts & it felt easier.

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • EZ bar butt lifts: 4 x 25, 30 lbs
  • EZ bar hip thrusters: 4 x 25, 30 lbs


  • Conventional deadlift: 3 x 1-2 (93%) 280 lbs
  • Barbell back squat: 3 x 1-2 (93%) 210 lbs
  • Front squats: 4 x 4-6, 100 lbs
  • Box squats: 2 x 5-6, 210 lbs 


  • DB cleans: 4 x 5-6, 60 lbs
  • Kettlebell one handed overhead squat: 4 x 5-6, 8 kg

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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