My Gym Workout – Feb. 16th

Some of you may remember my post from yesterday…


Well like yesterday, I did another VERY light workout today (upper body) for the same reasons as I did yesterdays light workout for the legs. I figured, I might as well and it ended up going fairly well.


Workout Session:

  • Bench press (close grip): 3 x 6, 2 x 65 lb, 1 x 75 lb
  • Smith machine overhead press: 4 x 12. 35 lb
  • smith machine drag curls: 4 x 12, 35 lb
  • smith machine bentover rows: 4 x 12, 2 x 35 lb, 2 x 65 lb
  • smith machine shoulder shrugs: 3 x 15, 65 lb
  • straight arm hangs: 1 x 60 seconds, 2 x 30 seconds
  • push ups: 24 reps

The straight arm hangs really killed me, especially the one for 60 seconds, oh man, that was a drag and seemed to go by very slowly. I felt the soreness – no doubt about that one. The 30 second hangs weren’t too too bad, but still hurt like hell afterwards, talk about a workout. Not to mention I did those before doing my push ups, so imagine my agony. If you are someone who needs to work on pull ups, I would highly recommend the hangs, there are different kinds – I will make a post about this soon enough, and for starters, 10 seconds is good need to be superman and go 60 seconds unless you know you can do it. I honestly didn’t know if I could or not, but aimed for it and did it (but as you noticed only did it once because the 2 other times weren’t going to happen) LOL. Anyways. I have some neat ways to work on getting your pull up ready for action, and will hopefully be creating that post in the near future because I know how important it is to be able to do a pull up these days. 


Your Fitness Blogger,


Shay-lon xxxxo


Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL. 


So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST  a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time. 


If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post) 


Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂 


Workout Session:

  • Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
  • smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
  • Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
  • smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
  • Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
  • Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
  • Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
  • leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
  • pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time) 
  • bodyweight squats: 240 reps (I will post the YouTube video next post) 

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section. 


Your Fitness Blogger,

Shay-lon xxx

My Gym Workout – Dec. 6th

Gym, Fitness, Fitness Gym, Exercise

What’s up Fitfam!

So happy all of you could join me for another workout post. I made today a full body workout, due to the fact I had not had a written plan down beforehand, so I winged it and did what I could. I expected to do more exercises, but caught up in a daydream at the gym. lol.


Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Dual pulley row (wide-grip): 4 x 15, 42.5 lb
  • Dual pulley row (narrow-grip): 4 x 15, 42.5 lb
  • Barbell back squat (on the smith machine) because my gym does not have a free weight barbell: 6 x 5, 105 lb – I did deep squats
  • Barbell bentover row (on the smith machine): 4 x 10, 65 lb
  • Vertical crunches: 4 x 12
  • planks: 3 x 1:00 each 

The planks really did me in today, not sure why, maybe because it has been a week since I have did them and I am shocked that burned as much as they did today, considering I have had 45 lb on my back while doing a plank for 1:00 and that wasn’t horrible. I also think they burned today because of the fact I was just finishing up my vertical crunches before starting planks, maybe my abs weren’t ready for the plank session. lol. Today wasn’t too terrible, no complaints. I did more sets on my back squat because I wanted to do a redo on my foot position and I did low reps today because I was working on my strength vs hypertrophy, considering this is almost my 1RM max right now – sadly. 


Leave your workout comments, share my post and follow me on social media. Would love to connect with other fitness/health bloggers! but if you aren’t a fitness/health blogger, no problem, I still would love to hear from you. Thank you for reading. 



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