365 Days of Self Discovery: Day 48


What could you easily live without?

  • There are some things I like to think I could live without, but when I think about using them out of habit and now having a reason behind using them, it would be very hard to go without them. So many people would say cellphone, internet, social media, and I know there was a time, I probably didn’t have any of these things, but now since using them for so long, it would be hard to rid of them. I’d like to think if I had to rid of them, I could do it without losing my mind, but with my generation utilizing these things so often, I think the majority of us would probably end up killing ourselves without some of these things — sadly. I wouldn’t off myself, but just saying, I am sure suicide would be on an all time high if those things were to go away. Anyways, some of the things I could live without:


  • Drama
  • Fast Food
  • Coffee
  • Video games
  • Cable


And most of this list I highly enjoy but I know if it came down to it, I could manage without them. 

Name something you could live without… maybe something that didn’t cross my mind or didn’t make it to this list. 



Monday Bench press session

Bench with speed and power

So today was definitely a reboot day considering I haven’t been to the gym since Friday — because I used Saturday and Sunday as my rest days; so coming back today, I created my own workout plan utilizing the information I learned from Matt Wenning, I made today a dynamic power workout — with bench press as the core lift. I focused on form and using my back more and chest and shoulders less. It is still something to get used to , but it went over well overall, I also need to implement some forearm exercises to make my wrist stronger (they have a tendency to bend when bench pressing higher weights) and I want to rid of the habit before I end up hurting myself — so if anyone has any wrist strengthening exercises they recommend that helps them, please leave them in the comment section. 


Considering today is my first workout with a core lift, I went all out and made sure to really focus on the key factors to make my bench stronger. The key factors Matt told me about — my weaknesses and making them into strengths. All of the accessory work was for Triceps, lats and rear delts. I am definitely sore up top, but it was worth it, because I had to really put forth the effort. 


Warm up: 12-15 min (done as a circuit)

  1. DB press: 4 x 25, 30 lbs
  2. Cable one arm tricep extension 4 x 25 each arm, no weight
  3. Pec dec/rear delt machine: 4 x 25, 20 lb


  • Barbell bench press (dynamic/speed and power): 9 x 3-6, 80 lbs – I did 3 sets of medium, 3 sets narrow and 3 sets wide grip and focused on speed and power output & used 60% of my 1RM.


  • Close grip lat pulldown: 5 x 10-15, 70 lbs
  • Kneeling cable tricep extension: 5 x 10-15, 70 lbs
  • Cable face pull: 5 x 10-15, 70 lbs


  • Rope straight arm pull down: 5 x 10-15, 40 lbs
  • Cable triceps overhead extension (rope): 5 x 10-15, 60 lbs
  • Bentover DB reverse fly: 5 x 10-15, 30 lbs


  • Seated elevated cable rows: 5 x 10-15, 90 lbs
  • Reverse grip triceps pushdown: 5 x 10-15, 50 lbs
  • EZ bar military press: 5 x 10-15, 50 lbs

Now I wanted to do bench press with bands as well but my gym didn’t offer thin enough bands for me to do it and I thought I could manage the thicker bands, but with the help of a spotter I couldn’t even manage to lift the bar off me with the thicker bands, #lifelesson so maybe when I get some bands then I can implement those for dynamic speed day as well. 



My workout for Oct. 24th


Hello everyone, 

Happy Monday!!! Today I am going to be posting just my workout because John has been sick for the last couple of days so we didn’t have the chance to actually workout together, he hoping to return tomorrow morning, but earlier in the day, so I may or may not be working out with him because he has a busy work schedule this week, nonetheless, he will continue to have his workouts emailed to him. I want to thank everyone who has supported my youtube videos, I appreciate it and thank you for the kind words. Today be on the look out for #MotivationMonday Quotes and Youtube video, it will be fun, and tomorrow be on the lookout for #TopicTuesday Youtube video 🙂 

I didn’t do a proper warm-up today before starting my exercise, I am good about it when I am with John but bad about doing a warm-up when I am alone. I will work on that and be a better example for my audience. 

Workout Session:

  • Cable low rows – 120 lb, 6 reps, 6 sets 
  • Tricep pushdown (V-bar) – 50 lbs, 15 reps, 6 sets 
  • Cable Curls – 25 lb (Although I can do heavier), 5 sets, 10 reps 
  • Dumbbell squat to shoulder press- 10 lb dumbbells in each hand, 5 sets, 10 reps
  • lat pulldowns- 100 lb, 6 reps, 5 sets
  • bicep curls (using weight plate) – 25 lb, 10 reps, 5 sets
  • incline pushups- 5 sets, 10 reps 
  • Tricep dips- 5 sets, 5 reps ( I am working on getting better at these, they are a difficult exercise for me)
  • Using the Dip station, I did my ab workout- 10 reps, 5 sets 
  • Burpees- 8 reps, 3 sets 
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
Hopefully you have enjoyed my workout routine for today, tomorrow will be lower body & abs 🙂 
Your fitness blogger,
Shay-lon xoxox