My Gym Workout – VERY light leg day

Good day bloggers,

 

Today’s workout was a very light leg day workout, I didn’t want to overtrain my body and it needed somewhat of a rest without resting inactively, so I did a light workout for my legs (didn’t lift as heavy) so hopefully that will help with my legs so they don’t get to the point of injury. If there is one thing I have learned about training, it is don’t overwork yourself ALL the time, know when to lighten shit up and do less, because it is better to lift little weights than to get injured and not lift at all. I know we have to workout hard and strong most days (the majority of us) but it is okay to lighten up the weights or the amount of reps if you need to. I do this more often than some of you may think.  We don’t have to “go hard or go home” all the time.

 

Workout Session:

 
  • Smith machine squats: 3 x 6, 105 lb, 125 lb , 155 lb
  • Leg extension machine: 4 x 12, 70 lb 
  • leg curl machine: 4 x 12, 2 x 50 lb, 2 x 70 lb
  • leg press: 4 x 12, 180 lb
  • hip abduction machine: 3 x 15, 110 lb
  • DB swings: 4 x 12, 20 lb
  • Push ups: 20 reps
 
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My Gym Workout- Another lengthy one.

FitFam Monday Jan. 9th 

Remember how I shared with all of you about my workout on Saturday being lengthy, well come to find out, today’s workout was also very lengthy as well. I didn’t mean for it to happen, but realized I had to make up for another day at the gym I missed. I woke up this morning getting my workout together on paper, when I realized, holy shit, I missed another day, I was trying my best to talk myself out of caring, but just couldn’t do it. LOL. So cheers to another time consuming workout that really challenged my mindset and my time management skills. 

 

I did not do a “warm up”, but instead did my 1st cardio workout first to get my body warmed up for my lifts afterwards.

 

Workout Session:

 
  • Cardio: Steady state (any mode of your choice), 45 minutes, 65%-75% of HR
  • Dumbbell push up to row: 3 x 6-10, 40 lb
  • Romanian Deadlift: 3 x 6-10, 155lb Superset with DB sumo squat: 3 x 6-10, 30lb
  • Pronated wide grip pullup: 3 x 6-10
  • DB lunge: 3 x 6-10, 40lb Superset with leg extension: 3 x 6-10, 110 lb
  • Standing calf raise: 3 x 6-10
  • Overhead press: 3 x 6-10, 40lb Superset with lateral DB raise: 3 x 6-10, 30lb
  • Triceps dips: 3 x 6-10 Superset with barbell bicep curl: 3 x 6-10, 40 lb
  • HIIT Training: 20 minutes, 30 seconds all out, 90 seconds recovery

I did some good PR’s while I was at, I did one for the push up to row (went up about 10 lb) which made me happy, plus my form during that exercise was a lot better and I was able to keep my balance better as well. Overall the workout wasn’t horrible, just long and tons of cardio got worked in. Hopefully tomorrow my workout won’t be as lengthy – fingers crossed.

Feel free to leave your workouts and gains in the comment section, share this with your friends/family and follow me if you don’t already.

 

Your Fitness blogger,

 

Shay-lon xxx

My Gym Workout – Dec. 9th

Fitness, Treadmill, Running

This was my Friday’s workout that I did not post. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6

Workout Session – cardio

  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes: RPMs, 60-70, level 2

Then…

  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 

Cool down:

My Gym Workout – Dec. 7th

Fitness, Gym, Exercise, Fit, Workout

I’m late, I’m late, for a very important date, a date of which with a blogger site.. people will be mad, they may cringe at the sight.. I’m late. 

.. Yes, prepare for more random quotes I shall make up. Some motivating, some weird and others very creative indeed. I happen to make that whole thing up as I was typing it, so I hope you all enjoyed it. 

One thing is for sure, I am late for writing my blog post, and apologizes, this one is my fault (nothing new), I have been slow on the trigger and more entertained by my text messages. I did not wing today, I was thoroughly prepared and happy with my choice of exercises. I have also decided to take part in a fellow bloggers #Instagram squat challenge, which I thought was very cool indeed as well. It will be very challenging but I am determined to complete it. If you are interested in the challenge she has posted, her Instagram username is: phoenixrise1. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed

Workout session: 

  • Assisted pull-ups: 4 x 15, 15, 10, 10. 40lb
  • Dumbbell single leg deadlift: 4 x 15 per leg. 15lb
  • Dumbbell alternating hammer curl: 4 x 15, 15, 10, 10 per arm, 40lb
  • Bulgarian split squat: 4 x 15, 15, 10, 10. 30lb
  • Renegade row: 4 x 10, 30lb
  • Curtsey lunge: 4 x 15 per leg
  • Air squats: 50 reps
  • Crunch machine: 5 x 10, 70lb

Cool down:

  • Treadmill: 5 minutes, no incline, 2.5 speed

I figured it out that I can do heavier weights for the renegade, and the single leg deadlift, so I will up my weights next time for those two exercises and see what happens. Overall this was a very good workout. 

Please feel free to leave your workout in the comment section. If you have enjoyed this workout, please save it, write it down, share, reblog, like, and follow. Thank you.

 

Your Fitness Blogger,

Shay-lon xxxx

Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx

 
 

Personal Training: Helping a Friend Day 34

helping-a-friend-day-34

FitFam Tuesday!

Happy TacoTuesday everyone! Hopefully all of you get the pleasure of eating some delicious Tacos and Mexican cuisine, I kind of cheated today and went to Chipotle for lunch, so I have leftovers for dinner. It was good, because I had not been there in over a year now, and I thought I missed it a little bit.. but actually it was just decent; left a smile on my face but not something I miss all that much after-all (coming from a Chipotle fanactic!!!) – I will try to remember to get ingredients for tacos sometime this week for next weeks TacoTuesday so I don’t have a  reason to buy them. In other news, today chest and back day for me, and I made some fun changes to John’s workout today as well; which took him by surprise and I will add another PR for him today, because he did fantastic! 

John’s workout:

Warmup:

-Dynamic stretches:

  • Walking lunges
  • Leg swings (10 reps each leg)
  • Inchworms
Workout Session:
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
He did well with this mini circuit, I had to make sure he was strong enough to do a standard push up and he was, he had good form and kept up, no complaint from him or I.
Circuit #2:
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 50Lb, 15 reps
  • Plank: 30 seconds
John did very well with this as well, of course, we had a 1 minute break between sets. I probably will consider upping the reps next time on the crunch machine. 
Circuit #3:
  • Treadmill: 5 minutes, no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
  • Treadmill: 5 minutes: no incline, 5.5 speed (jogging)
  • Treadmill: 5 minutes, no incline, 3.5 speed
He accomplished running with no problems, he said the first 5 minute jog was nothing, the second one he could feel it after 4 minutes, but he didn’t slow down, nor lose his pace no complain of aches. This was great news!
Core Exercise:
  • Planks: 3 sets, 1:14. I had him do the first set with 5 pounds, the second set with 10 pounds and then the last set with 15 pounds. Last week he was able to just do 5 pounds, now he has PR’d at 15 pounds of added weight to his planks. Which is GREAT news! I was very proud of him again today, he is showing progress these last couple of days and I am hoping it continues. 
Cool down:
  • Treadmill: 5 minutes, 2.5 speed, no incline
My Workout:
Warmup:
  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline. 
  • treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 5.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 5.0 incline
Dynamic stretches: I did the same ones John did along with him when he shown up for his workout.
Workout Session:
  • Incline bench dumbbell press: 20Lb, 4 X 10
Superset:
  • Incline dumbbell flye: 15Lb, 4 X 10
  • Reverse grip low pulley straight bar bentover row: 50Lb, 4 X 10
  • Wide grip lat pulldown: 85Lb, 4 X 10
  • machine hyperextension: 45Lb, 4 X 10
The superset was a struggle but not too bad. I had never done the machine hyperextension, I started with a 25Lb weight plate to make sure I had the form and technique down and moved on to a 45Lb weight plate after realizing the 25 was easy. I definitely felt this workout. My lat pulldown PR’d is 120lb but I do about 85 with 10 reps and 100Lb with about 6-8. I need to work on my dumbbell flyes because I haven’t done them, so it was weird at first but I will work on it. The bentover row, I could do 60Lb, because 50Lb wasn’t hard at all. 
Circuit #1:
  • Jumping jacks: 30 reps
  • Push up: 5 reps
  • Jumping jacks: 30 reps
  • Push up: 5 reps
Circuit #2:
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
  • Crunch machine: 70Lb, 15 reps
  • Plank: 30 seconds
Circuit #3:
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline
  • Treadmill: 5 minutes, 5.5 speed, no incline
  • Treadmill: 5 minutes, 3.5 speed, no incline 
Core Exercise:
  • Planks: 3 sets, 1:00 each. I PR’d by adding 25Lb weight plate for each of my sets. Last week I was only able to do 10 pounds, now I am at 25Lb for my plank. I am hoping I will be able to handle 45Lb within the next month or two. 
Cool down:
I did the same cool down as John.
I wanted to make mention I forgot to do video footage of myself today for the “Topic Tuesday” youtube video, so tomorrow I will do it, and hopefully remember this time! Sorry about the delay. I may include my friend in the video as well, not sure yet; but it show me doing one the above exercises, so be on the lookout! Also, I have been asked to be a guest post on someone’s blog, so I will be doing that as well and keep everyone informed when it is published! 
 
Remember to share your workouts from today with me in the comment section!
Your Fitness blogger,
Shay-lon xxx

Personal Training: Helping a friend day 33

fitness

Hey FitFam!

How is everyone doing? How was the weekend? hopefully fun and full of productivity, although I won’t blame you if you spent most of it sleeping, because I did! oops! Haha. I also spent some of it being semi active, mostly on Saturday. Sunday’s are my #TheWalkingDead day so, I don’t want to do anything but snuggle in bed, drink wine, eat snacks and watch my show! – Negan is really starting to piss me off more and more on that show. Other than that, I have been doing fairly well, today is MONDAY MOTIVATION/MOTIVATION MONDAY (however you want to say it) and I have a youtube video that I will be uploading soon today and I will have some quotes in the next post to put some smiles on people’s faces, inspire and motivate all of you to start the day fresh and new. As always I started my Monday morning off with a workout at the gym & John was able to make it for his workout. Yesterday was our weigh in (we do it every 2 weeks) but I had forgotten about it, so I can’t tell you what my results were, but he did do his and found out he gained 6 pounds. I know, I know, many of you are probably thinking “What the hell”, what kind of trainer are you that your client is gaining that much weight. I get this makes me look horrible, right? well not really, because John and I had a conversation about it and again he recognized his nutrition is not on board with his exercise. He admitted to smashing his face with Jimmy Johns for a whole week straight, he stuffed his mouth with McDonalds a couple of weeks ago and has been having horrible sleeping patterns and not eating as often at home either. Now, how do I know that I am doing a good job because a couple of weeks back, I had lost 4 pounds myself and he had lost 1 pound, so I know my exercises aren’t his problem, and he knows this as well. Now he could be gaining some muscle since we have been working on that core and the bike has been toning him up, but we both also know that his EATING habits are not where they should be – and could use some improvements. I have no problem blaming myself if necessary but want to know how I know I am BADASS TRAINER? Well today part of John’s warm-up was to do 5 minutes of running on a 5.5 speed no incline using the treadmill- now if any of you remember when I had him run and he couldn’t do it for longer than 30 seconds without stopping/ complaining about his ankles.. guess what? JOHN RAN THE WHOLE 5 MINUTES WITH NO STOPS, NO ANKLE COMPLAINTS, WITHOUT DECREASING HIS SPEED n MANAGED TO KEEP A PACE THAT I WAS MOST PROUD OF! Please give him a round of applause, he has come a long way and I am so happy!!!!! this is the good news, and the good news triumphs any bad news. 

 

With this being said, this means his aerobic capacity and endurance has increased. how does one go from running about 15-30 seconds before calling it quits to now running 5 minutes without stopping or pain..? Ask him how he did it, and if he knows what is good for him, he will say I am a badass Trainer, LOL. Jk, but seriously I am proud of myself for getting him to this point, I have to say this was the best good news since training people in college. I love it! Great job John, I couldn’t be any more proud of you for pushing yourself.   I told John that he will need to come up with a plan for his nutrition, something he can stick to long term, something his budget allows, and something that he wants to do and not forced to do because I want him to enjoy being healthier and not feel like it is a chore, because many people feel that way.  So In about 3-4 weeks, me and him will go over his plan and see what he came up with.

 

John’s Workout:

Warm up:

  • Treadmill: 3.5 speed, no incline, 5 minutes.  
  • Treadmill: 5.5 speed, no incline, 5 minutes

Workout Session:

  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 80-90
  • Stationary bike: 8 minutes, level 6, RPMs 50-60 (preferably 60-70)
  • Stationary bike: 8 minutes, level 5, RPMs 90-100 (Final sprint)

Cool down:

  • Walk 2 laps around the gym

John did very well with this interval, he stayed within the RPMs and didn’t give up nor stop. 

My Workout:

Warm up:

  • Treadmill: 4 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes, 3.6 speed, 2.0 incline
  • Treadmill: 2 minutes, 5.5 speed, 2.0 incline
  • Treadmill: 2 minutes. 3.6 speed, 2.0 incline

Workout Session:

  • Bulgarian Squats: 10lb dumbbells, 4 X 10 per leg. I think next time I am going to up it to 15- 20 lb dumbbells.
  • Hip Thrust (using the leg extension machine): 55lb, 4 X 12.  Next time I will up it to about 70-85lb possibly. 
  • Dumbbell Plie squat: 35lb, 4 X 12 – I definitely will go higher nest time to about 45-50 pounds because 35 was easy

SuperSets:

  • Jump Squat: 4 X 15
  • Barbell Deadlift ( I used dumbbells this time instead of the barbell)- Two 35lb dumbbells. I will definitely up it to  45-50 pounds next time because my barbell deadlift is around 170 I believe, so I should be able to lift more in the dumbbells, because 35 was somewhat easy. Although because this was a superset, I knew I would die so I did lower weights. The jump squats hurt like hell but are so worth it, I hadn’t done jump squats in so long.

Cardio Workout:

  • I did the same exact cardio workout as John on the stationary bike. My final sprint I had my RPMs at 130 for 8 minutes, really killed me, but felt good. 

Cool down:

  • I walked 2 laps around the gym with John.

Overall, today’s leg day was very interesting, I liked it but when it came to the supersets, I almost died. Remember to share your workouts in the comment section! Always feel free to comment, like, share and follow!

Your Fitness Blogger,

Shay-lon xxxx