Squat Challenge- FINAL DAY! :) I DID IT!!!

https://www.youtube.com/watch?v=cGWkq6GTcUQ

Hey everyone! 

Today was my LAST DAY OF THE SQUAT CHALLENGE! I conquered it, the unbelievable 250 reps, I did it! I fucking made it! I started off now knowing if I would even get past 50, I had no game plan and I thought to myself, I wanted to reach at least 100, and call it a day, but when I reached 100, I realized, the fire was still in me and decided to continue on! 

This challenge was hard, it was mentally hard because every chance I had, I could have quit if it wasn’t for the competitive edge in me – if it wasn’t the constant reminder that I want to know what it feels like to finish something like this. Many days I did this after leg day workout and fuck did it hurt like all hell, but I pushed through, I wish you could have seen the videos from the beginning up to now and how I have changed the pace and changed the amount of rest between reps, everything I did for this challenge made me realize something about myself and i am very proud of how far I have come! 

Tomorrow is the FIRST day for those that signed up for the squat challenge, you will all receive an email from me when I wake up. When you are finished with your reps, you may send them via video, or just email me back , letting me know that you finished them, I am keeping track of everyone’s personally, so when this challenge happens again, you will know where you left off and what you need to beat 🙂 

For those that missed out on the rules of this challenge, please click here

If you have not already signed up and would like to sign up, please email me at: Shay.moss19@gmail.com 

it is free and will be worth your while, it doesn’t matter how far you go, just do your best, and I am wishing all of you the best of luck!

Who will make it to 250 reps like I did, LOL.  Looking forward to finding out 🙂 

Your Fitness Blogger,

Shay-lon xxx

Please Subscribe to my YouTube channel, it will help for those that need help determining proper form and technique for a bodyweight squat 🙂 

 
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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

Gym Workout – Jan. 26th

Gym, Sport, Fit, Fitness, Bless You

Hey FitFam, 

I woke up later than usual today due to a phone conversation last night that seemed to last longer than I would have expected but it was well worth it until I woke up and realized how tired I still was – ugh. I swear I looked at my alarm clock (yes I use an alarm clock and not my phone because I am still somewhat in the 90’s lol) and realized is it really after 10am .. do I need to go to the gym today; then realized I had promised someone I would post a video of me doing my squat challenge today since I am feeling much better in the female department — next time I will not make any promises so I can sleep in instead, lol. jk. 

 

Oh and let’s not forget, there is this certain blogger who keeps reminding me about having to do pull -ups, I won’t speak his name or anything because I don’t want all of my blog followers to bring torches to his page, but yeah he is also the reason for my going to the gym today. LOL  but seriously.. I am glad he reminds me, because we have this small challenge going on and it has helped me develop my pull ups 🙂 

 

On to the good stuff, but WAIT! Yes, I did have a YouTube video for today and will post the link and what not in the next blog post for all the world to see, please subscribe to my YouTube channel, I love feedback and positive vibes or criticisms. I have a fun announcement to make in my next blog post as well, which hopefully will get people excited with me! be on the lookout for that! 

 

Now on to the good stuff…. 

 

Workout Session:

 
  • Bench press (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 80 lb. Superset with Pull ups: 3 x 10 
  • Overhead triceps extension: 3 x 10, 20 lb. Superset with smith machine one arm upright row: 3 x 10 per arm , 25 lb
  • Triceps Pushdown: 3 x 10, 1 x 40 lb, 1 x 50 lb, 1 x 60 lb. Superset with Low row (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 85 lb
  • Kneeling Triceps extension: 3 x 10, 1 x 15 lb, 1 x 20 lb, 1 x 25 lb Superset with Cable rope curls: 3 x 10, 1 x 20 lb, 1 x 25 lb, 1 x 30 lb
  • Bodyweight squats: 230 reps 

So this probably looks like a short workout, but when you consider it being done as supersets, it isn’t as easy as it looks after all. I had a wonderful time during my workout and as I am typing, i can feel the soreness coming from a good workout today. I PR in my bench, which was nice. I went from a good 70 lb struggling to do 10 reps, to now 80 lb with 10 reps! I love that, my goal is 100 lb by the end of Feb, so hopefully that increases. If anyone does any of these exercises or does this routine, please leave me a comment letting me know what you think of it, love hearing from all of you. Thanks for reading.

 

Your Fitness Blogger,

 

Shay-lon xxx

My Gym Workout – Circuit Training

FitFam Thursday, 

I was able to make it to the gym today, secretly I missed yesterday for a couple of good reasons. I decided to pamper myself and went to see my hair dresser – I didn’t get anything crazy done, just got the usual but it still felt good, especially since I haven’t seen her in like months (she wasn’t too happy about that), lol. Afterwards, I pretty much spent the evening out of the rain and inside my home. I did some meditation yesterday and I am hoping to get some done today as well (fingers-crossed). As you have all noticed, I have been recording my squat challenge (sorry it took me awhile to come up with idea), but since recording it, people have been saying very positive things and I appreciate it, I really do because it isn’t easy by any means. Today, my energy seemed like it was running low and so it was much harder than yesterday’s performance. Only being 5 reps higher still made a difference and while it is the body that gets sore afterwards, this challenge is mentally challenging as well. 

 

There have been times during the challenge, where I thought about only doing half the amount of reps, or lying to myself by not doing it but pretending I did, or making some kind of excuse as to why I can’t do it. I am so happy that https://www.instagram.com/phoenixrise1/?hl=en introduced me to this challenge on her page, because it has really been one of the things I look forward to when I get to the gym and know this is my end of the day workout. Hopefully many of you are able to use whatever motivation or encouragement you have in order to finish your last leg of whatever it is you do. Nothing should stop you from prevailing, as you cheer me on, I am going to continue cheering you on. 

 

Warm Up:

 
  • Treadmill – 10 minutes, 2.0 incline, 3.8 speed

Workout Session:

Circuit #1:

  • Jump squats: 1 x 15-20
  • DB squat to overhead press: 1 x 15-20 (30lb)
  • bentover DB skiers: 1 x 15-20 (40lb)

Circuit #2:

  • Rotational Walking lunge: 1 x 15-20
  • Roman Chair sit up: 1 x 15-20
  • Straight leg bicycles: 1 x 15-12

Body weight squats: 185 reps

  • Cardio: HIIT Training, 20 minutes (30 seconds all out & 90 second recovery)

The HIIT Training at the end I like doing because it gets my heart rate up and allows me to get some cardio training in before leaving the gym. If I do any kind of cardio, I prefer the high intensity training, it is short spurts but it is still challenging enough for me. Considering I was in track, I am used to this kind of training and it doesn’t bore me. Hopefully all of you were able to see my YouTube video from today, if so, subscribe to the channel and follow my social media: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en, don’t be afraid to send me emails as well with questions! Thanks for reading.

 

Your Fitness Blogger,

Shay-lon xxx