My Gym Workout – Dec. 28th

Ello, hello, hey fitfam

I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one before heading to the gym – don’t ask me how this happened, something tells me it was from the lack of sleep the night before or the late night partying where we all remove our bras and undies and show up to work! xD okay maybe not that. 

Today’s workout consisted of back and arms. Many people for whatever reason don’t like working out the arms because it is “boring”, but I find that it can be fun and quite entertaining depending on the exercises you choose – and the amount of gains you get on leg day is possible on arm day if you really hit that weight hard. Today I PR’d in multiple exercises (which I will make mention which ones and by how much) and so that made me happy about arm day. I love back muscles, they are super nice to see on other people and I love when mine show – it is to die for. lol – maybe not that serious. 



Warm up:

  • /Treadmill: 10 minutes, 2.0 incline, 3.8 speed (you are probably wondering when I plan on doing something different with my warmups) 

Workout Session: back & arms

  • Wide-grip lat pulldowns (dropsets): 5 x 15, 12, 10, 8. 6 (amount of reps)/ 1 x 100lb, 1 x 85lb, 1 x 70lb, 1 x 55lb, 1 x 40lb
  • Wide-grip half lat pullown: 3 x 15, 100lb (first time doing this exercise)
  • one arm cable row: 4 x 8 per side, 25lb Superset with wide-grip cable row: 4 x 15, 2 x 42.5lb and 2 x 50lb (this was using the dual pulley cable because someone had to use the other one, so the load is smaller) 
  • Alternating Dumbbell curl: 5 x 15, 12, 10, 8, 6. 40lb – I PR’d by 10 pounds more! yay!
  • Preacher curl with the EZ-curl bar: 3 x 10, 8, 6. 30lb Superset with seated incline dumbbell biceps curl: 3 x 15, 30lb
  • Close grip bench press: 4 x 12, 10, 8, 6. 1 x 35lb, 1 x 55lb, 1 x 65, 1 x 75. I PR’d by 5 pounds! yay! I think my 1RM used to be 100lb, so I am aiming for that again
  • Rope Triceps pushdown: 3 x 12, 10, 8. 30lb Superset with overhead rope triceps press: 3 x 12, 10, 8. 25lb

My preacher curl I am going to go up to 40-50 pounds because 30 was easy for me. I want to get my bench press back up to 100lb, so it is a work in progress at the moment. I am happy to announce my biceps have gained some hefty vein gains and muscle.. looking like a huge hill no one wants to ride their bike down. lol. I didn’t have to do squats today (squat challenge rest day) yay for me! my legs said “not today shay, not today”.

If you are someone who has been following my workouts and doing them, please let me know what you think, I know many people on Insta have told me that they have been doing my workout and have thought some of them to be killer and I love it, so if you are one of those people, give me some feedback on your thoughts! 


Leave all your workouts in the comment section, along with your PR’s and positive attitudes! Feel free to share my workouts with friends and family, get them motivated and lifting! 


Your Fitness blogger,

Shay-lon xxx


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