Tuesday Doubles

Since I missed Monday’s workout, I made up for it today with two core lifts. This week started the deload week for my core lifts 

 
 
  • Conventional deadlift: 3 x 5

 

  • 40% of 90% 1RM: 105 lb
  • 50% of 90% 1RM: 130 lb
  • 60% of 90% 1RM: 160 lb

 

  • wide stance barbell stiff legged deadlift: 5 x 6, 160 lb
  • one legged kettlebell deadlifts: 5 x 6 each leg, 16 kg
  • rack pulls: 5 x 6, 185 lb
 
  • Barbell shoulder press: 3 x 5
  1. 40% of 90% 1RM: 35 lb
  2. 50% of 90% 1RM: 40 lb
  3. 60% of 90% 1RM: 50 lb
  • standing DB shoulder press: 5 x 6, 50 lb
  • Cable face pulls: 5 x 6, 90 lb
  • DB front to lateral raises: 5 x 6, 30 lb

Cardio workout:

  • Upright stationary bike: 20 min, level 8, rpm: 75+

I did a video of my wide stance stiff legged deadlifts —- deads

 

Follow my social media and blog 🙂

 
 

 

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Feb. 7th Gym Gains

Happy Tuesday Bloggers!

 

Today, I will be posting two new YouTube vids (one showing my push up challenge and the other one discussing what it takes to become a “good” blogger and gain followers”) – the second one will be a mind blower for sure, but hopefully it will get my point across well. 

As for today’s workout, it went over well, I was in and out the gym faster than I have been in a while, had some regulars stop me to discuss “The Walking Dead” that we be premiering new season this month. I am excited about that! Who else watches “The Walking Dead”? I have gotten better with my pull ups, still need some work but have gotten better and that is always a good thing. Hopefully all of you had a wonderful workout as well today, keep up the gains ladies and gents.

 

Workout Session:

Superset:

 
  • Behind the back cable curl: 3 x 10-12, 30 lb
  • Reverse barbell curl: 3 x 10-12, 40 lb

Superset:

  • underhand kickback: 3 x 10-12, 40 lb
  • face pull: 3 x 10-12, 30 lb

Superset:

  • Cross body curl: 3 x 10-12, 40 lb
  • Shoulder shrugs: 3 x 20, 40 lb
 
  • Pull up (narrow grip): 3 x 8 (no assistance)

Superset:

  • Cable press down: 3 x 10-12, 30 lb
  • underhand lat pull down: 3 x 10-12. 55 lb, 70 lb, 85 lb
 
  • Push ups: 10 reps (push up challenge day seven)
 
 

Feb 4th – Gym Workout & Challenge continues

Hey FitFam:) Happy Saturday!

 

So first of all, I wanted to say BIG THANK YOU to all those that stopped by blog page yesterday to take a look at my updates and wished me luck and positive vibes and encouragement, really means a lot to me and I greatly appreciate that. Secondly, I want to say, I have not yet looked over the contract, but once I accept it (if I do)- you will be the first to know. A lot of you were leaving comments about how my goal list is long, and this is very true, I may not get to all of them in 2017, hell I may not get to all of them in this lifetime, but I keep my goals fresh and new to keep all of you engaged with me and to continue to lighten your days with motivation, inspiration and fun conversation – not to mention fitness/health knowledge, so whenever I can make my blog more engaging and attract more people, I am all for it.  

 

I also wanted to say GREAT JOB to all those that are participating in my squat challenge this month, you have been doing wonderfully and I have enjoyed getting your emails.. seems like everyone is doing them safely and correctly, which is awesome! Today is day 4 and it is a REST day, so make sure to take advantage of it and be ready for tomorrow. If you are still interested in joining in, please send me an email and let me know, not too late yet. This challenge isn’t easy, but it is a way to work on muscular endurance and your mental as well, I think the majority of this challenge is having a positive mindset because without it, chances are you won’t finish – but don’t worry about getting to day 30, worry about accomplishing each day at your own pace, no pressure and know I am rooting for you! 

 

I did an upper body workout today, and it felt good. I am on day 4 of my push up challenge and today’s amount was easy squeezing. lol. —- but I also did another challenge for someone on YouTube who asked me to. Since I had not been active yesterday, I decided to record a video of me doing both challenges, the challenge that I did for the Youtuber was a day only challenge, but my push up challenge is 30 days. If you are interested in doing the push up challenge in March, please feel free to send me an email 🙂 

 

Workout Session:

 
  • Bench press: 3 x 10, I did it at 85% 1RM, 55 lb
  • Smith machine upright row: 3 x 10, 35 lb, 2 x 55 lb
  • Incline DB flyes: 3 x 10, 30 lb
  • Seated alternating DB bicep curls: 3 x 10, 40 lb

Superset: 

  • Military press: 3 x 10, 50 lb
  • Triceps pushdown: 3 x 10, 20 lb

Superset:

  • overhead cable curl: 3 x 10, 20 lb
  • barbell bentover row: 3 x 10, 50 lb

Superset:

  • pull ups: 3 x8 (no assistance) but today was getting 5 and had to take a break before hitting 8 reps. 
  • Triceps dips: 3 x 8
 
  • Push ups: 5 reps
  • 1 minute barbell bicep curl challenge

Stayed tuned, I will be uploading my push up challenge on YouTube first and my barbell curl challenge, then I will share it on social media and my blogs today! 

 

Your Fitness Blogger,

 

Shay-lon xxx

A New Challenge & Another Gym Workout

Hey everyone, 

So while I have some of you working on the squat challenge and busting out your best squats , I have moved on to a different challenge for myself, in order to keep the challenges going and get people productive when squat challenge is over. I have decided to start a “Push up” challenge – I know this sounds like hell, but no worries, I plan on explaining the rules when we get to it. For now keep killing it at the squat challenge. So far, all my participants have been doing very well and I am so very proud of all of you 🙂 I will start posting videos of my push-up challenge either tomorrow or Saturday, today I did 10 reps (to catch up from yesterday) and it went over fairly well. This will be another 30-day challenge, if you think you will be interested in this challenge, start sending me emails at Shay.moss19@gmail.com so I can have a list going (this challenge includes modified push ups and standard push ups, so ANYONE can do it) no excuses! ha. 

 

I have some new things to share with everyone for my upcoming blog ideas & YouTube. I will post these in another blog post hopefully today or Saturday at some point. I think all of you will be fairly pleased, *fingers crossed*

 

My workout today was all upper body and went over well, I even tried some new exercises to spice things up. 

 

Workout Session:

Superset:

  • Inverted row: 3 x 10, 10, 8.
  • EZ Barbell Curl: 3 x 10, 10, 8. 30 lb

Superset:

  • Arnold DB press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Smith machine push up: 3 x 10

Superset:

  • Alternating floor press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Hammer curls: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb

Superset:

  • Triceps dips: 3 x 10, 10, 8
  • DB shoulder shrugs: 3 x 10, 40 lb

Superset:

  • Standing lat pull down: 3 x 10, 10, 8. 55 lb
  • low cable crossover: 3 x 10, 10, 8. 30 lb
 Also, if you are still interested in doing my squat challenge, please send me an email and let me know, never too late to join 🙂

My Gym Workout – A lengthy one

FitFam,

I didn’t get the chance to write out my workout for you guys on Saturday, so I decided I would tonight.  This particular workout is extremely long (took me nearly 3 hours) but mainly because I was making up for the 2 days that I didn’t make it to the gym and wanted to push myself since Sunday’s are my rest days. I don’t recommend that anyone spends this long inside of a gym if you aren’t used to this, it is something you gradually work up to if you would like, but it isn’t always necessary. As long as you find some way, sometime to be active in your day, you are doing something right. The length of time and the kind of workout is up to you, but finding time to do it, there is always time, you just need to find it and use it. 

 

I did not do a warm up because I figured since I was starting with cardio, I would add it in with the actual workout instead of doing them separately. 

 

Workout Session:

 
  • Steady-state cardio: 45 minutes, 65-75% of HR.
  • Romanian Deadlift: 3 x 10-12, 105lb, 155lb
  • Bench DB step up: 3 x 10-12, 40lb
  • Bodyweight Wall squat: 3 x 10-12 
  • DB lateral to front raise: 3 x 10-12, 10lb
  • DB Flye: 3 x 10-12, 30lb
  • DB kickback: 3 x 10-12, 15lb
  • leg extension: 3 x 10-12, 70lb
  • DB push press: 3 x 10-12, 30lb
  • Pullup: 3 x 10-12 
  • Bentover barbell row: 3 x 10-12, 65lb
  • Cable hammer curl: 3 x 10-12, 20lb
  • Pike crunch: 3 x 10-12
  • Plank: 3 x 30 seconds
  • Air squats: 160 reps
  • Cardio: HIIT Training, 20 minutes,30 seconds all out, 90 second recovery

Overall a long workout but not a horrible one. It has been my first time being at the gym for so long actually, and time went by fairly fast while I was doing my workouts, it didn’t help that the gym was packed because of New Years, so some of the machines I had to wait to use them, etc. I enjoyed my HIIT Cardio workout at the end, it definitely made a difference in my workout since I don’t do a whole lot of cardio exercises.  Feel free to leave comments and share. 

 

Your Fitness blogger,

Shay-lon xxx

 

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. 

Anyways…….

 

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

 
 
 
 

First Day back at the Gym since Thursday.

Hey FitFam,

Today was my first day back at the gym since Thursday, I hadn’t been feeling very well so I took some time off from the gym and decided to not overdue anything. I feel better, not 100 percent but better and I did wonderfully at the gym today during my workout – no complaints. This is another late evening and i am writing this blog post – but if you follow me on Instagram, then you probably have already seen my workout for today BUT if you don’t follow me, then you will have a chance to now. Yay! 

 

Warm up:

 
  • 12 minutes, 2.0 incline, 3.8 speed

Workout Session:

  • Dumbbell shoulder press: 5 x 15, 12, 10, 8, 6. 40lb
  • One-arm (cheat) lateral raise: 4 x 8 per side, 20lb  Superset with: lateral raise 4 x 10 per side, 20lb
  • Front plate raise & press: 4 x 10, 25lb Superset with: Overhead plate press 4 x to failure, 25lb
  • Rear Delt high rope pull: 4 x 20, 15, 12, 10. 20lb – could have done a higher weight
  • Incline dumbbell press: 4 x 8, 40lb Superset with: incline dumbbell Flye 4 x 15, 20lb 
  • Pullover: 4 x 15, 12, 10, 8
  • Decline press: 3 x 15, 70-90lb
  • Air squats: 105 reps

Your Fitness blogger,

 

Shay-lon xxx