Oct. 17th Workout

Workout:

(Ascending & Descending pyramid) barbell back squat:

 
  •  1 x15, 75 lb
  •  1 x 10, 85 lb
  •  1 x 5, 100 lb
  •  1 x 1, 135 lb
  •  1 x 1, 135 lb
  •  1 x 5, 100 lb
  •  1 x 10, 85 lb
  •  1 x 15, 75 lb

Tri-set superset:

  • Front squat: 4 x 2-5, 100 lb
  • Goodmorning: 4 x 10, 40 lb
  • DB goblet squat: 40 lb

Superset:

  • Romanian barbell deadlift: 4 x 2-5, 225 lb
  • Alternate EZ bar lunges: 4 x 2-5, 60 lb

Superset:

  • Overhead squat: 4 x 2-5, 45 lb barbell
  • Barbell stiff-leg deadlifts: 4 x 2-5, 135 lb

HIIT: (5 rounds)

  1. plank leg raises: 15 seconds
  2. plank jacks: 15 seconds
  3. plank arm raises: 15 seconds
  4. plank jump ins: 15 seconds

and 1 minute rest between rounds.

 

At the top is the routine I followed in the previous I posted for squats. If you enjoyed this workout, be sure to like, comment, share, and follow! thanks!

 

Fitness WonderWoman,

Shay-lon xo

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Oct. 16th Workout

Chest, shoulders & Circuit Training

Workout:

 
  • Barbell bench press: 4 x 2-5, 105 lb

Superset:

  • Barbell bench press (wide grip): 3 x 2-5, 95 lb
  • Standing EZ-bar shoulder press: 3 x 2-5, 80 lb

Superset:

  • DB bench press: 3 x 2-5, 90 lb and 100 lb (100 with spotter)
  • Seated DB shoulder press: 3 x 2-5, 60 lb

Superset:

  • Incline barbell press: 4 x 2-5, 80 lb
  • standing barbell shoulder press: 3 x 2-5, 70 lb

Superset:

  • Incline DB chest press: 3 x 2-5, 70 lb
  • Side lateral to front raise: 3 x 2-5, 30 lb

Circuit Training:

Circuit One (4 rounds):

  • Man maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit Two (3 Rounds)

  • Weighted burpee: 15 reps, 40 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Decline sit up: 15 reps

Circuit Three: ( 5 rounds)

  • Hang clean: 5 reps, 45 lb
  • Push press: 5 reps, 45 lb
  • Alternating barbell lunge: 5 reps, 45 lb
  • Barbell squat: 5 reps, 45 lb

Good news report:

I hit 105 lb bench press PR!

I hit 100 lb DB bench press PR 🙂 (100 lb total)

 

Did any of you hit a new PR recently, leave it in the comment section!

If you enjoy my workout routine, share, comment, like and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”

Fitness WonderWoman,

Shay-lon xo

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 

Tuesday, Oct. 10th – Workout

Shoulders. Biceps. Cardio.

Workout:

Superset:

 
  • Push press: 3 x 8-10, 65 lb
  • Barbell curl: 3 x 10, 50 lb

Superset:

  • Standing palm-in DB press: 3 x 10, 50 lb
  • DB curls: 3 x 10, 40 lb

Superset:

  • Standing DB straight arm front delt raise above head: 3 x 10, 20 lb
  • Hammer curls: 3 x 10, 40 lb

Superset

  • DB rear delt row: 3 x 10, 40 lb
  • EZ -bar curls: 3 x 10, 40 lb

Superset:

  • DB raise: 3 x 10, 40 lb
  • Cable curls: 3 x 10, 40 lb

Cardio:

  1. Sprints: 30 seconds
  2. sprints: 45 seconds
  3. sprints: 1 minute

HIIT: ( 3 rounds)

  1. elbow plank: 20 second (10 sec rest)
  2. elbow plank: 10 seconds (10 sec rest)
  3. elbow plank: 10 seconds (10 sec rest)
  4. elbow plank: 20 seconds (60 sec rest)

Fitness WonderWoman,

Shay-lon xo

 

Wednesday, Oct. 4th Workout

Back, Abs & Glutes

Workout:

Superset:

 
  • Hyperextension (back extension): 4 x 8-10, 25 lb & 45 lb plates
  • Glutes bridge: 3 x 8-10
  • Ankle touches: 4 x 20

Superset:

  • Kneeling barbell squat: 4 x 8-10, 115 lb
  • one arm DB row: 3 x 8-10, 35 lb
  • Toe touches: 4 x 20

Superset:

  • One legged cable kickback: 3 x 8-10, 30 lb
  • Plate row: 4 x 8-10, 35 lb
  • plank: 4 x 30 seconds
 
  • Wide grip pull up: 4 x 8

HIIT Training (5 rounds)

  1. Jump rope: 30 seconds
  2. Jumping jacks: 30 seconds

Fitness WonderWoman,

Shay-lon xo

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo

 
 

Monday, Oct 2nd. Workout

Chest Day! Monday!

Chest, biceps & Triceps

 

Workout:

Superset:

 
  • Barbell bench press: 5 x 5. 90 lb, 95 lb, 100 lb, 105 lb
  • Plate curls: 5 x 8-10, 35 lb

Superset:

  • Incline bench press: 5 x 5. 70 lb, 75 lb, 80 lb, 85 lb
  • DB triceps kickback: 5 x 8-10, 40 lb

Superset:

  • Incline DB press: 3 x 8-10. 70 lb
  • Incline DB curls: 3 x 8-10, 40 lb

Superset:

  • Barbell curls: 3 x 8-10, 55 lb
  • Overhead DB triceps extension: 3 x 8-10, 20 lb
  • Cable crossover: 3 x 8-10, 40 lb

HIIT Training (5 rounds)

  1. High knees: 30 seconds (15 sec rest)
  2. high knees: 30 seconds (60 sec rest)
 
 

Saturday, Sept. 30th – Workout

Legs & HIIT

 

Workout:

Superset:

 
  • Barbell squat: 5 x 15 – 50 lb, 4 x 10-100 lb, 3 x 8-120 lb, 1 x 5-6 – 140 lb
  • Linear leg press: 5 x 15- 20 lb, 4 x 10-55 lb, 3 x 8-75 lb, 1 x 5-6- 95 lb
 
  • Romanian Deadlifts (barbell): 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5-6- 120 lb

Superset:

  • Pistol squats: 4 x 10, each leg
  • Vertical leg press: 4 x 10, 210 lb, 260 lb, 280 lb, and 285 lb

Superset:

  • Goblet squat: 4 x 10, 40 lb
  • Goodmorning: 4 x 10, 50 lb
  • Barbell side lunge: 4 x 10, each leg, 20 lb

HIIT Training: (One Round)

  1. Elbow plank (30 sec)
  2. plank (20 second)
  3. raised leg plank (10 seconds each leg)
  4. plank (10 sec)
  5. elbow plank (10 sec)

Today was a tough leg day training, I added 5 lb to all my compound weights and even hit a pr in my vertical leg press 🙂 I am hoping next Saturday, I will follow the same principles but add another 5 lb 🙂 

 

Fitness WonderWoman,

Shay-lon xo