My Gym Workout – A lengthy one

FitFam,

I didn’t get the chance to write out my workout for you guys on Saturday, so I decided I would tonight.  This particular workout is extremely long (took me nearly 3 hours) but mainly because I was making up for the 2 days that I didn’t make it to the gym and wanted to push myself since Sunday’s are my rest days. I don’t recommend that anyone spends this long inside of a gym if you aren’t used to this, it is something you gradually work up to if you would like, but it isn’t always necessary. As long as you find some way, sometime to be active in your day, you are doing something right. The length of time and the kind of workout is up to you, but finding time to do it, there is always time, you just need to find it and use it. 

 

I did not do a warm up because I figured since I was starting with cardio, I would add it in with the actual workout instead of doing them separately. 

 

Workout Session:

 
  • Steady-state cardio: 45 minutes, 65-75% of HR.
  • Romanian Deadlift: 3 x 10-12, 105lb, 155lb
  • Bench DB step up: 3 x 10-12, 40lb
  • Bodyweight Wall squat: 3 x 10-12 
  • DB lateral to front raise: 3 x 10-12, 10lb
  • DB Flye: 3 x 10-12, 30lb
  • DB kickback: 3 x 10-12, 15lb
  • leg extension: 3 x 10-12, 70lb
  • DB push press: 3 x 10-12, 30lb
  • Pullup: 3 x 10-12 
  • Bentover barbell row: 3 x 10-12, 65lb
  • Cable hammer curl: 3 x 10-12, 20lb
  • Pike crunch: 3 x 10-12
  • Plank: 3 x 30 seconds
  • Air squats: 160 reps
  • Cardio: HIIT Training, 20 minutes,30 seconds all out, 90 second recovery

Overall a long workout but not a horrible one. It has been my first time being at the gym for so long actually, and time went by fairly fast while I was doing my workouts, it didn’t help that the gym was packed because of New Years, so some of the machines I had to wait to use them, etc. I enjoyed my HIIT Cardio workout at the end, it definitely made a difference in my workout since I don’t do a whole lot of cardio exercises.  Feel free to leave comments and share. 

 

Your Fitness blogger,

Shay-lon xxx

 
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My Gym Workout – Jan. 2nd Starting the year off the same way

Hey hey hey! 

Welcome back everyone! This is only the second day of January and I already feel the same as I did in 2016. As always, I started my morning off with a workout at the gym. Today’s workout was long in length, but still entertained my gains and gave me great pleasure. I am hoping those that follow my workouts and give them a go will appreciate this one/don’t feel rushed and continue to push yourself. 

 

I am still not sure what my blog will consist of – when it comes to the new 2017 blog, but I do know that I will be changing my theme at some point and will more than likely have a plan in place within this week or next (fingers crossed). I did however, give some thought into possibly using snapchat to blog with some of you and take video footage, etc but not sure how I want to go about it and whether I will use snapchat, twitter or insta video wise (live video), so that is something that is floating around. I have had many people ask for more collabs and guest posting, so I have some ideas down on paper. Right now, I am taking it a day at a time and just organizing my thoughts with this blog. Thank you for being patient with me.

 

Warm up: 

I didn’t do a proper warm up, the gym was really busy, so I had to do what I could with what I had available to me and used my lifting as warm up with no weights. 

 

Workout Session:

 
  • Dumbbell pushup to row: 3 x 6-10. 15lb (45 second rest between sets)
  • Romanian Deadlift: 3 x 6-10. 1 x 105lb, 2 x 155lb (45 second rest between sets)
  • Dumbbell Sumo Squat: 3 x 6-10. 30lb (45 second rest between sets)
  • Pronated wide-grip pullup: 3 x 6-10. (45 second rest between sets)
  • Dumbbell lunge: 3 x 6-10. 30lb (45 second rest between sets)
  • Leg extension: 3 x 6-10. 90lb. (45 second rest between sets) 
  • leg curl: 3 x 6-10. 70lb (45 second rest between sets)
  • standing calf raise: 3 x 6-10. (45 second rest between sets)
  • barbell upright row: 3 x 6-10. 35lb (45 second rest between sets)
  • standing overhead press: 3 x 6-10. 40lb (45 second rest between sets)
  • Dumbbell lateral raise: 3 x 6-10, 30lb. (45 second rest between sets)
  • Triceps dips: 3 x 6-10 (45 second rest between sets)
  • V-ups: 3 x 6-10 (45 second rest between sets)
  • Air squats: 135 reps
  • Kneeling cable crunch: 3 x 6-10 (45 second rest between sets)

Feel free to let me know what you think of the workout if you decide to give it a go! for more workouts, click here. Thank for reading, feel free to leave comments, share, reblog, and follow me!

 

Your Fitness blogger,

Shay-lon xxx

Happy New Years – This post is rated R (I have warned you)

Happy New Years BLOGGGGERSSS!!!!!! woooooohoooo!

I may be tipsy and typing all at once, but I think it is safe to do so without someone pulling me over or the typing  police coming after me – if you the typing police, I swear the wine is good and I will pour you a glass if you promise to continue to let me type and drink it. Now that I got that cautionary stuff out of the way, HOW IS EVERYONE’S NEW YEAR GOING!?! You don’t have to show me pictures of your blackout hangovers or the accidental nude picture that made it to everyone’s phones – lol. Although pictures more appropriate are allowed in my comment section, I try to keep this blog PG, but sometimes my fucking cussing gets in the way and well.. it goes up to PG-13 but then I am all like fuck damn fuck.. and woah.. it goes up to M for mature.. then shit fuck damn shit damn fuck.. and here we are at the big RATED R.  If any of that offends you, I am sorry, typically I try to keep it nun over here but every once in awhile I have to go rockstar on my blog. 

 

I did do a workout yesterday on New Years Eve and it went over very well, it was a short one, but still worthy of taking note on here. I felt kind of bad for not posting it when I was logging on social media and trying to avoid all of you, lol I am kidding. love you guys. Hopefully all of you made it to the gym or got a workout in at the house before pouring alcohol in your mouth and eating the goodies – if not, I will forgive you just this one time. I will give you an overview of how I spent my New Year’s eve, which went very well, more than I expected to say the least. 

 

It started like this… 

 
  • I went to a bar by myself for 3 hours before a friend shown up. I have social anxiety, so this was huge for me! I am so proud of myself, it wasn’t as bad as I thought it would be and I ended up talking with people until he had arrived. (random people who offered up conversation)
  • I got hit on all night long and got “business” cards with their numbers on them, lol. It actually made me laugh so hard at this.. I woke up this morning, like when did I ask someone for remodeling! lmfao. 
  • My new friend I made came by and met up with me, we bought drinks and I had 3 prior to him showing up and it was low alcohol because i am smart girl like that BUT the ones he had me drink.. well those were another story but very delicious. 
  • I wanted to dance, he wanted to dance and everyone was dancing, so I danced my ass off – i love dancing, many of you probably didn’t know, but I love dancing and having a good time. I will dance with almost anyone as long as I am comfortable with dancing with that particular person. 
  • I got invited on the stage to dance and I did it! woot! sure did.. rocked it out and am proud of myself for doing so. 
  • I left the bar really really really late and went to Waffle house afterwards with my new friend and his friend and we ate waffles and talked.. Yum! lol. 
  • Then I got home after 4am and went to bed.. Yay! 
  • I woke up at 8 for work .. LAME!
  • I got off after 3pm – YAY!
  • I opened a bottle or two of wine – yay!!!
  • made me some hot chocolate my friend made me for Christmas (different friend)
  • drank hot chocolate and wine at the same time – taking turns between the glass and mug! lol – yay!
  • my hot chocolate is gone for now – lame!!!
  • my wine is still here and I am drinking it- yay!!

The end. ( I left out hefty details..of my whole night, but it is for the best) lol

 

My Workout – Yesterday

 

Warm up: 

  • Reps of whatever exercise I was performing first without weight

Workout Session:

  • Wide-stance Sumo barbell deadlift- 4 x 12. 1 x 65lb, 1 x 105lb, 2 x 155lb
  • Smith machine squat- 4 x 15. 1 x 105lb, 3 x 65lb and found out my 1RM right now is 145-150lb which is 50lb lower than I used to be. but I am moving on up. Superset with skater lunges- 4 x 10 per leg
  • Barbell booty dip- 4 x 15, 12, 10, 10
  • Donkey cable kickback- Right leg (full kickback) 5 x 10, 10lb. Right leg (kickback pulse) 5 x 15, 10lb.  Left leg (full kickback) 5 x 10, 10lb. Left leg (kickback pulse) 5 x 15, 10lb
  • air squats: 130 reps

Short workout but a very good workout at the same time. Feel free to share your workouts with me in the comment section and have a wonderful rest of the New Years!

 

Your Fitness blogger, 

Shay-lon xxxx

Working your arms until fatigue..

People, Man, Men, Male, Adult, Person

I have never wanted to not use my arms so bad until today happened.. 

 

Warm up:

 
  • Treadmill: 2.0 incline, 3.8 speed, 12 minutes

Workout Session: Arm Day 

  • EZ-barbell curl: 5 x 15, 12, 10, 8, 6. 3 x 30lb, 2 x 40lb

SUPERSETS! BICEPS

  • Bicep curl machine: 3 x 10 ( full range of motion)
  • Bicep curl machine: 3 x 8 (half reps from the top)
  • Bicep curl machine: 3 x 8 (half reps from the bottom)
  • Bicep curl machine: 3 x 8 (lowering weight in 8 counts)
  • Bicep curl machine: 3 x 1 (30 second midway hold)
  • Bicep curl machine: 3 x to failure (dropset)

SUPERSETS!

  • Close-grip bench press: 5 x 15,12, 10, 8, 6. 3 x 35lb, 1 x 45lb, 1 x 55lb
  • Overhead Triceps Dumbbell press: 5 x 15. 20lb

Triceps dips: 4 x to failure

Air squats: 75 reps 

My Gym Workout- Dec. 14th

Weights, Lifting, Power, Female, Gym

FitFam,

Today was full of surprises with my workout, I got to try some new exercises – and even did an exercise to failure for the first time – which was not fun. Overall, I am feeling my back gains and shoulder gains from yesterday. I did day 5 of my squat challenge, which have been going well thus far, but the numbers keep rising, lol. 

 

Warm Up:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed – I will try to spice things up in my warmup, because I know I should or atleast amp things up.

Workout Session – Back Day

  • Pull-up: 4 sets to failure. I did 30 reps for the first set and after that the number started decreasing and the burn increased, definitely felt this one. I used a lower resistance on the assisted pull-up machine – I used 70lb instead of 40lb. 
  • Squat deadlift: 5 x 15, 12, 10, 8, 6. I had never heard of this exercise before, today was my first time doing it, and it went well, not all that different from a regular deadlift with a few minor differences in positioning. 65lb, 85lb, 105lb, 125lb, 145lb
  • Lat pulldown: 5 x 15, 12, 10, 8, 6. 55lb, 70lb, 85lb, 100lb, 120lb
  • One-arm smith machine row: 4 x 8 per side. 35lb
  • Goodmornings: 3 x 10, 30lb
  • Cable pull-through: 4 x 15, 30lb
  • air squats: 70 reps

My Gym workout – Dec. 8th

Weights, Workout, Exercise, Fitness

Hello fitfam, 

Today was a leg day and it was a leg day focusing on muscular endurance training, so I did low weight and high reps in all the exercises and did day two of my squat challenge. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed

Workout Session:

  • Leg extension: 4 x 20, 50lb
  • seated calf raise: 4 x 20, 40lb
  • Hip thrusters: 4 x 15, 55lb
  • Cable glute kickbacks: 4 x 20 per leg, 5lb
  • Dumbbell side lunge: 4 x 20, 30lb
  • Dumbbell swings: 4 x 20, 15lb
  • air squats: 55 reps

Overall today’s workout went really well. I really felt those leg extensions, even at a lower weight – the burn came quick. I did the hip thrusters using the leg extension machine. The dumbbell side lunges are no joke a good exercises, would recommend them. The gym I go to does not have kettlebells, so I had to use dumbbells instead and it worked out fine. This was day 2 of the air squats and 55 was starting to hurt at 40 reps. 

 

Please feel free to leave workouts, ideas, questions in the comment section. If you enjoyed this workout, share, follow and reblog. Thanks for reading.

 

Your Fitness Blogger,

Shay-lon xxx

My Gym Workout – Dec. 7th

Fitness, Gym, Exercise, Fit, Workout

I’m late, I’m late, for a very important date, a date of which with a blogger site.. people will be mad, they may cringe at the sight.. I’m late. 

.. Yes, prepare for more random quotes I shall make up. Some motivating, some weird and others very creative indeed. I happen to make that whole thing up as I was typing it, so I hope you all enjoyed it. 

One thing is for sure, I am late for writing my blog post, and apologizes, this one is my fault (nothing new), I have been slow on the trigger and more entertained by my text messages. I did not wing today, I was thoroughly prepared and happy with my choice of exercises. I have also decided to take part in a fellow bloggers #Instagram squat challenge, which I thought was very cool indeed as well. It will be very challenging but I am determined to complete it. If you are interested in the challenge she has posted, her Instagram username is: phoenixrise1. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed

Workout session: 

  • Assisted pull-ups: 4 x 15, 15, 10, 10. 40lb
  • Dumbbell single leg deadlift: 4 x 15 per leg. 15lb
  • Dumbbell alternating hammer curl: 4 x 15, 15, 10, 10 per arm, 40lb
  • Bulgarian split squat: 4 x 15, 15, 10, 10. 30lb
  • Renegade row: 4 x 10, 30lb
  • Curtsey lunge: 4 x 15 per leg
  • Air squats: 50 reps
  • Crunch machine: 5 x 10, 70lb

Cool down:

  • Treadmill: 5 minutes, no incline, 2.5 speed

I figured it out that I can do heavier weights for the renegade, and the single leg deadlift, so I will up my weights next time for those two exercises and see what happens. Overall this was a very good workout. 

Please feel free to leave your workout in the comment section. If you have enjoyed this workout, please save it, write it down, share, reblog, like, and follow. Thank you.

 

Your Fitness Blogger,

Shay-lon xxxx