365 days of self discovery: day 15

How would you describe yourself to a stranger?

  • Easy going, socially awkward until I have gotten to know you. Fairly private person but if you stay in my life long enough & end up being someone I trust, I share many aspects of my life.
  • I am a great listener, love giving people advice/encouragement to make their day. I am athletic in stature & personality wise, goofy. I can come off intimidating when I’m not smiling, but if you are friendly towards me, I will be the same way towards you unless I am having a bad day, then I will be standoffish. I have a big heart, and a good soul, and I take pride in wanting to be the best person I can be. 

Describing yourself to someone new can be hard, because so few words but many aspects that I am sure you would want to mention –I feel as though many people don’t enjoy talking about themselves, so it is harder for them to do so, but I think it is important that we know ourselves or at least have a grasp on who we are and what we would want someone to say about us. I know this question won’t be difficult for all of you, but for the ones that it will hold a challenge to, please do your best in answering & be honest. Don’t be ashamed if it isn’t long or detailed, this is what self discovery is about. 

Shay-lon

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Slow & Steady

I happen to make it back to the gym today (I only managed to go Thursday) and hadn’t gone since then or before then because I was stuck in my rut, but since coming back, my workouts will be starting off “easy” due to not wanting to over exert myself since it has been a little while since performing the lifts — and I want to gradually bring back what is left of my muscle memory; in hopes it will help to get back to normal in routine. I still have the same days/routine but the weight is a little lighter for now. The workout wasn’t long today but it did feel good. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 20 lbs

Workout:

  • Barbell floor press: 3 x 8. 75 lbs
  • Barbell floor press: 3 x 8, 90 lbs

Tri-sets:

  • Cable straight arm pull down: 3 x 10, 70 lbs
  • Cable face pull: 3 x 10, 50 lbs
  • DB standing triceps overhead extension: 3 x 10, 20 lbs

Tri-sets:

  • DB floor press: 3 x 10, 60 lbs
  • Standing DB shoulder press: 3 x 10, 40 lbs, 30 lbs, 20 lbs
  • Seated DB triceps overhead extension: 3 x 10, 20 lbs

Supersets:

  • DB lateral raise: 3 x 10, 20 lbs
  • DB front raises: 3 x 10, 10 lbs

Shay-lon Moss

ACSM Certified Personal Trainer

Sponsored Athlete

Owner of Confident Fit, LLC

Exercise Science Degree

Thirsty Thursday Booty Gains

Warm up:

  • kettlebell box stiff legged deadlifts: 4 x 25, 8kg
  • kettlebell side lunges: 4 x 25, 12 lbs
  • resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs (85%)
  • barbell back squat: 3 x 2-3, 190 lbs (85%)
  • Barbell front squat: 3 x 2-3, 135 lbs

Superset:

  • Smith machine rack pulls: 3 x 2-3, 195 lbs
  • EZ bar stationary lunges: 3 x 2-3, 80 lbs

Superset:

  • Smith machine calf raises: 3 x 8, 205 lbs
  • seated calf raises: 3 x 8, 70 lbs

Another Monday Workout

Warm Up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Lat pull down: 4 x 25, 50 lbs
  • DB bentover reverse flys: 4 x 25, 10 lbs

Workout:

  • Floor barbell bench press: 10 x 6, (5 x 80 lbs 65%), ( 5 x 95 lbs 75%)
  • Floor barbell bench press: 10 x 2-3, (5 x 100 lbs 80%) ( 5 x 105 lbs 85%)
  • Floor barbell bench press (wide grip): 5 x 8-10, 75 lbs
  • Floor barbell bench press (narrow grip): 5 x 8-10, 75 lbs

Tri-Sets:

  • Floor DB press: 5 x 8-10, 60 lbs
  • Cable upright rows: 5 x 8-10, 70 lbs
  • Cable curls: 5 x 8-10, 40 lbs

7/19/18 Workout

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell swings: 4 x 25, 10 kg
  • Box step ups: 4 x 25

Workout:

  • Conventional deadlift: 8 x 6-8, 4 x 200 lbs (65%) 4 x 215 lbs (70%)
  • Barbell back squat: 6 x 2-3, 2 x 180 lbs (80%), 2 x 190 lbs (85%) and 2 x 200 lbs (90%)
  • Barbell front squats: 5 x 5-6, 100 lbs

The shenanigans of today

Warm up:

 
  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs

Workout:

  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)

Tri-set

  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs

Tri-set:

  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press

First Workout of July

Got my FIRST workout of July finished up, and boy oh boy, would I have loved to have made an excuse to not go today. I was busy from sun up to sun down practically and still busy with having to play catch up on the blog post & make sure my social media is all caught up for the night & it starts all over tomorrow. The only thing that mattered today was being able to start my Monday off with a workout — I was able to workout later this afternoon vs in the morning and many thoughts streamed through my mind to just half ass the workout and go home BUT, I knew I couldn’t do that, because once I am at the gym, I finish the job 100 percent; that’s what it means to talk the walk. While I am somewhat exhausted, I was able to meal prep for the next couple of meals for the week and do a small amount of cleaning. The majority of my problem lies with the fact it is HUMID as all hell & I don’t like it at all. Anyone else dealing with the humidity?

 

Besides all that, I made Monday another chest day. 

 

Warm up:

 
  • Resistance band lateral raises: 4 x 25, red band
  • resistance band front raises: 4 x 25, red band
  • resistance band pull apart: 4 x 25, red band

Workout:

  • Barbell bench press: 8 x 6, (60% and 65% 1RM) 4 x 75 lbs, 4 x 80 lbs
  • Barbell bench press (wide grip): 8 x 5, 95 lbs
  • barbell bench press (close grip): 8 x 5, 80 lbs

Superset:

  • DB chest press: 8 x 6, 70 lbs
  • Seated DB shoulder press: 8 x 6, 50 lbs

Superset:

  • Underhand lat pulldown: 8 x 6, 90 lbs
  • Dips: 8 x 6

Superset:

  • EZ bar military press: 8 x 6, 60 lbs
  • Reverse cable triceps extension: 8 x 6, 70 lbs

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