Gym Workout – Feb. 13 & Feb. 14th

Sorry FitFam,


I slacked yesterday with my blogging and forgot to blog my workout, to be completely honest, I was busy with peers and had mega things to do, so didn’t get around to it, but I will today, to make up for yesterday, I will blog yesterday’s workout and today’s workout and I also will have another YouTube video posted for today as well. 


Yesterday’s workout:

  • Smith machine squats: 3 x 10,8,6. 105 lb, 125 lb, 145 lb
  • Romanian Deadlift: 3 x 10, 105 lb
  • Zercher squat: 4 x 10, 15 lb, 35 lb, 65 lb, 85 lb
  • Smith machine curtsy lunge: 3 x 8 per leg. 35 lb
  • Smith machine calve raise: 4 x 10, 105 lb
  • smith machine single-leg deadlift: 4 x 15 ea. leg. 35 lb
  • smith machine step ups: 3 x 10 ea. leg. 35 lb, 55 lb
  • smith machine kneeling squat: 4 x 10, 55 lb
  • Push ups: 15 reps

Today’s workout:


  • Renegade row push up: 3 x 10, 40 lb
  • Roman sit ups: 4 x 10


  • Face pull: 4 x 12.  30 lb, 42.5 lb
  • cable overhead triceps extension: 4 x 12, 30 lb


  • cable curls: 4 x 12, 25 lb
  • cable upright row: 4 x 12, 20 lb
  • Bench tucks: 4 x 20

Circuit training (strength): 5 rounds

  • lateral raises: 1 x 6, 20 lb
  • front raises: 1 x 6, 20 lb
  • bentover flyes: 1 x 6, 40 lb

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

Long hours at work but made it to the gym

FitFam Tuesday, 


Hello fellow bloggers, yesterday I had mentioned that I did not make it to the gym, I decided to catch up on some sleep, study and work on my social media projects in order to get somewhat ahead. I had warned all of you that last week and this week would be very busy weeks for me since I picked up many hours at work. I received my schedule for next month, and I will be back at my old schedule (yay!), ALSO, thank you to those that watched and commented on my video from yesterday. I appreciate the feedback and positive words. Today I did so happen to make it to the gym, and this would be the day for me to do squats for the challenge, but I am going to wait until my pmsing goes away because squatting is uncomfortable for me otherwise. Sorry. I did however do an upperbody workout and did very well today in my opinion. 


The weirdest thing happened to me today at the gym, while working out, this man was watching me, he watched me for about 30 minutes straight and I am not sure why, maybe it was because he thought he knew me, maybe because I was doing an exercise that caught his attention or possibly because he had nothing better to do, not sure. Anyways, I found it to be weird , lol not to mention I could see him the whole time watching me as I am looking at the mirror and looking at him, to see if maybe it would throw him off, but nope he continued – just thought I would share that story. lol. 


On the other hand, here is my workout I accomplished for today:


Workout Session:

  • lat pulldown (narrow grip): 3 x 15, 55 lb Superset with Cable crossover: 3 x 15, 20lb
  • Lat pulldown (narrow grip): 3 x 10, 70 lb Superset with Cable curls: 3 x 10, 25 lb
  • Lat pulldown (narrow grip): 3 x 8, 85 lb Superset with Cable upright row: 3 x 8, 25 lb
  • One hand cable row: 5 x 6 ea. 25 lb Superset with overhead press: 5 x 6, 50 lb
  • one arm cable pull: 5 x 6 ea. 15 lb Superset with overhead press: 5 x 6, 50 lb
  • One arm upright row: 5 x 6 ea. 15 lb Superset with straight bar bentover row: 5 x 6, 50 lb
  • Triceps dips: 2 x 15
  • Pushups: 2 x 6

Thanks for reading, feel free to give this workout a go, or share it among friends/family. 


Your Fitness Blogger,

Shay-lon xxx

My Gym Workout – back at it again

FitFam Wednesday,

I was back at the gym today, since it had been awhile – like two days. I finally put on my happy face and made it to the gym this morning in the rain and all. The gym wasn’t packed this morning when I arrived but that changed maybe a hour later, anyhow, I was able to finish up my workout in a timely manner and work on strengthening my arms with less disruptions. I also did my squat challenge ( I will upload the video on social media, YouTube, and my blogs) be excited. I wanted to say thank you to all those that have been watching my YouTube videos and leaving comments/feedback, I do appreciate it and I try to make sure I reply back promptly when given the time. Also, I posted some progress pictures on Instagram today as well just in case anyone wants to see where I am now with my physique. I am happy with what I have seen and hope that it continues to progress. In the meantime, let us get to business. 


I didn’t do a proper warm up today, because I thought I was too cool for it on a rainy day, lol.


Workout Session:

  • Cable bicep curls: 4 x 10, 12, 12, 15. 1 x 20 lb, 2 x 25 lb, 1 x 30lb Superset with cable upright rows: 4 x 10, 12, 12, 15. 1 x 20 lb, 2 x 25 lb, 1 x 30 lb.
  • Alternating Hammer curls: 4 x 10, 12, 12, 15. 3 x 30 lb, 1 x 40 lb. Superset with Overhead press: 4 x 10, 12, 12, 15. 50 lb
  • Plate curls: 4 x 10, 12, 12, 15. 3 x 25 lb, 1 x 45 lb Superset with closed grip low row:  4 x 10, 12, 12, 15. 3 x 70 lb, 1 x 85 lb
  • plank: 3 x 30 seconds
  • bodyweight squats: 225 reps 

Stayed tuned for the video and be sure to like, share and leave feedback.


Your Fitness Blogger, 

Shay-lon xxx


My Gym Workout – Nov. 23rd

Sport, Exercise, Gym, Dumbbell, Health

Hello FitFam,

I have to admit by saying that today I was not prepared for the gym, not that my body was hurting or my brain wasn’t functioning right, it was the fact that I had not came into the gym with a plan written down for my workouts. I have been doing well with having my workouts written down prior to entering the gym, I bring my notepad and a pen with me and write down the amount of weight as I stroll along, but today it was a blank canvas and it caught me off guard. I was close to calling it a “cardio” day but if I did cardio for a full hour or so, then my gains would risk leaving. What I did instead was call it an upper body/Ab day since leg day was yesterday and I didn’t have any particular parts of the body that I wanted to work on today. With this being said, it was a short list, simple list but exercise doesn’t haven’t to be long and complex to be beneficial. 


Warm up:

  • I didn’t perform a proper warm up because I was too cool for that today. 

Workout Session:

  • One arm pulley row (pyramid): 4 x 12, 20lb, 27.5lb, 35lb, 42.5lb
  • Dual pulley row (Pyramid): 3 x 12, 27.5lb, 35lb, 42.5lb
  • Triceps pushdowns (pyramid): 4 x 12, 20lb, 30lb, 40lb, 50lb
  • Abdominal crunch machine: 5 x 20, 70lb
  • Triceps dip (standing): 4 x 12
  • Cable Crossover: 4 x 10, 20lb
  • lat pulldown machine: 3 x 12, 70lb
  • cable curls: 4 x 8, 25lb
  • cable upright rows: 5 x 8, 25lb

That is all folks, because I did not do a proper cool down neither. Tomorrow the gym closes at noon for Thanksgiving and reopens on Friday. Chances are, I will be at the gym tomorrow, but not on my blog tomorrow because I have cooking to do and getting ready for the dinner. I most likely will not be on my blog Friday because I have to work all day, but if I find time, I will. The weekend I will not be on the blog because I give those days to myself. If I don’t speak to you before than, have a wonderful Thanksgiving! also feel free to share workouts in the comment section.


Your Fitness blogger, 

Shay-lon xxxx

My workout – Nov. 17th


Happy ThursdayThoughts FitFam 😀

Every Thursday on twitter is ThursdayThoughts, and I don’t necessary always partake, but when I do, it is nice to see other people’s thoughts for the day. If you want to share your Thursday Thoughts on my blog post today, that is fine, along with your workouts 😀 I may consider falling trap to this hashtag and make my Thursday thoughts YouTube videos/blog post, but for right now, I am okay with just leaving it be. I hope all of you have a wonderful Thursday though. 

Today, it was just me at the gym doing my own thing, since John could not make it, due to a migraine. He sent me a text sometime this morning around 4AM, lol – which in my book was early as fuck, but then again I was obviously awake to read it.. so… I suppose it wasn’t so bad afterall. My phone stays near me when I sleep, because I love having notifications wake me up and people calling me at all times of the night! those are my favorite bedtime stories! hahaha- maybe not, but I deal with it and don’t mind because I would rather know than to miss out and something happen, ya know? Something most people will not understand because you have your phones in another room, off, or on mute while you sleep (which is a great idea) but seems I am an odd one. So with this all being said, my workout today was very EASY going, nothing was meant to be hard, it was meant to be a laid back workout, just a few weights and some light cardio work. Although, someone may be thinking: “That’s easy? what is an easier day look like” – my answer to you is “doing nothing at all” lol. 

My Easy Workout Day – Thank you John for not showing up 😀 (it is because of this, I made my day easy) haha

Warm up:

  • My warm up was the practice lifts I did before adding weights – first couple of sets doing 10 reps
Workout Session (upper body):
  • Bench Press (neutral grip): 1 X 10 – 35LB, 3 X 10 – 45LB
  • Assisted pull up machine: 4 X 10 – 40LB (The lower the amount of the weight, the more work you are doing to pull yourself up) I was shocked I was able to do 40LB, although the lowest is like 20 I think? I forget. People think that by doing more weight on the assisted pull up machine you are a bonafide badass – BUT that is false, because the more weight you use, the easier the pullup, so if you use this machine, the lowest weight is the badass! 🙂
This workout is not part of the superset: 
  • Barbell bentover row: 4 X 10, 65LB 
  • Cable crossover: 5 X 10 – 10LB
  • Lat pulldown (narrow grip): 5 X 10, 85LB
  • Cable curls: 4 X 8 – 25LB
  • Cable Rows: 4 X 8 – 25LB
  • Treadmill: 20 minutes, no incline, 3.8 speed
So see what I mean by easy workout day, I barely lifted today and the cardio wasn’t extreme or fatiguing. I took it very easy today for my sake. I like easy days like this. Oh and I should mention, tomorrow John is not able to make it in the morning, so I will have another day without him but I don’t think this means my workout will be easy this time from the looks of what I may be doing for tomorrow. I also work all day tomorrow, so I may or may not be able to blog about my workout or any other topic, so you may or may not hear from me depending on how busy I am before leaving for work. If I don’t blog about it tomorrow, then I will start back up on Monday. I hope everyone has a wonderful weekend! 
Your Fitness blogger,
Shay-lon xxx