Leg dance & dance session

Warm up:

  • EZ bar hip thrusters: 4 x 25, 30 lbs
  • EZ bar goodmornings: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 35 lbs

Workout:

  • Conventional deadlift: (heavy day): 6 x 2-3. 2 x 245 lbs (80%), 2 x 260 lbs (85%) 2 x 275 lbs (90%)
  • Barbell back squat [ low bar, wide stance]: 8 x 6-8 (speed work) 4 x 145 lbs, 4 x 155 lbs (belt-less) 
  • Box squats (moderate weight): 6 x 8-10, 205 lbs
  • Barbell wide stance stiff legged deadlifts: 6 x 8-10, 95 lbs
  • Smith machine vertical leg press: 6 x 8-10, 295 lbs

Supersets:

  • seated leg extension machine: 6 x 8-10, 60 lbs, 70 lbs, 80 lbs, 90 lbs
  • Hip adduction machine: 6 x 8-10, 80 lbs, 90 lbs, 100 lbs, 110 lbs

I did a video on my box squats today & did a groovy dance video as well, here

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Birthday Weekend Recap

I finally turned the big 26 on Thursday (3-22-18) and wanted to share how fun the experience was this year to be around different people and share moments/memories. I don’t typically have the chance to take a  bunch of pictures when I am celebrating, but I love writing about it because this is my way of keeping them alive. 

 

Thursday was the start of my birthday and it was a huge surprise to have my mom come to the gym with a cake to wish me a happy birthday. I also, got to spend it with a few gym friends during a workout. I also went out of town to meet up with a friend and she bought me dinner for my bday 🙂

 

Friday- I worked all day, but a friend came down to spend the weekend with me from out of town, that was wonderful. 

 

Saturday- I had a dinner get together at Texas Roadhouse with friends and family members, the food was good and we shared some fun conversation. After dinner, my friend and I got invited to go out of town and to some local bars — we drove a hour away to her friend’s house and then made some stops to pick others up and headed to some bars. I didn’t get drunk by any means, but that was fine by me, I danced and had some shots and just enjoyed what life had to offer me. We got home around 2 in the morning and I had to work the next morning, so we fell right to sleep. 

 

Sunday- I woke up in pain and it sucked, I had to call off work for the first time since working for the company for 5 years in April (this April), it wasn’t planned this way, but thankfully my job understood my health condition and allowed me the day off. I slept all day pretty much, but when I woke up I tried to have something to eat and played some board games with my friend for a while & then shared some conversation and they left later that night. 

 

Overall my birthday weekend was everything I could imagine at turning 26, and I am happy I was so involved with people — I want to do a special thank you to everyone who wished me a happy birthday on all my social media platforms, I definitely feel blessed! 

 

-Shay-lon

The Arnold Classic 2018 Moments

So those of you who didn’t already know, I attended the Arnold Classic Fitness Expo March 2nd – March 4th. I thought I would let everyone in on some pictures and news 😀 

 

This was my second year going, the whole weekend was fun and something to remember, I met many, many, fitness industry celebrities, went to parties, got some supplements and samples and bought me a pair of versa gripps — the most meaningful moments were spending that time with a circle of friends. I stayed in Columbus, Ohio all weekend during the event. Parking was critical Saturday because it was 2X busier on Saturday than it was Friday. Friday I paid 10 dollars for parking and Saturday I paid 20 dollars— ugh! also, the weather was cold but decent sunshine so if walking in the cold wasn’t your thing, then you either needed to arrive extremely early or live in the area to get a close parking spot near the convention. 

 

I could definitely tell in the last few years, the Arnold Classic has grown in size as far as attendees, which makes it really difficult to get through lines, avoid being pushed or knocked over & I definitely would say that bringing small children would not be in your best interest because of how busy the convention is all weekend. It doesn’t allow strollers, which is a GOOD thing because could you imagine being ran over by a stroller, it hurts! Also, it did seem people with wheelchairs attended but it was difficult for them because they not only had to avoid running people over, but people were constantly pushed up against their wheelchairs. These are things one should expect if you are a newbie and things most people are prepared for if they have attended previous years. I think the easiest way to go about this weekend is to have a list of pros and cons of my experience 🙂

 

Pros

 
  • You get free samples of pre-workout
  • you meet fitness industry athletes and celebrities you might not normally meet in everyday life
  • They have performances in powerlifting, bodybuilding and CrossFit (women’s and mens)
  • They had fencing, cheerleading events, body painting events, american ninja warrior
  • you could participate in events (events that companies allowed general population to compete in)
  • They had a food court within the convention if you didn’t want to leave the site
  • you could carry in bags and backpacks but they were always checked at the door
  • You are able to use cash or credit for event or order tickets in advanced
  • There was NO line having to get into the building
  • There were elevators, esculators and stairs accessible 
  • variety of booths that offered apparel, supplements or games
  • everything is usually cheaper (weightbelts, chalk, etc) at the arnold classic 
  • taking a picture with the Arnold statue 😛
  • could watch pre-judging for bodybuilding events
  • the convention is downtown Columbus, so it is surrounded by many restaurants and hotels, stores
  • There were police present outside to give help to those crossing the street and officers inside the convention 
  • there was an information booth and directory if one gets lost
  • You don’t have to be fit to attend, it is an event for any walk of life
  • tons of entertainment within the convention
  • parking near the convention and off the main street
  • You were able to reserve parking 
  • tons of walking, so great for exercise
  • handicapped accessible
  • You get to see Arnold S, if you are lucky.. he speaks to you and you can get a picture of him walking the convention/expo

/There were other pro’s to be listed about the event, but this was small taste of what it was like

 

Cons

  • Bathrooms were difficult to find at times within the convention center. 
  • some of the bathrooms were small, so having to wait to use the bathroom
  • the amount of people could make someone claustrophobic 
  • no strollers allowed (which sucks if you have a child who needs one, but it is a good thing because they wouldn’t be safe to bring in the expo)
  • LONG LINES FOR EVERYTHING AND ANYTHING! 
  • easy to spend tons of money at this event, so have a budget set for yourself if you are trying to save money
  • parking further away from the event can be hard on those who have issues walking or don’t enjoy walking in cold air
  • the food court didn’t offer healthier options .. except for maybe one place
  • the food court restaurants were pricey
  • people drive horrible in Columbus, be prepared to go fast and to be cut off multiple times
  • people cut people in lines at the event (sometimes) so pay attention to who is in front of you so you don’t have people try to cut 
  • some of the fitness industry athletes were walking around in the expo — which meant it was harder to get to them because normally a crowd would form and make it harder to get a picture or video
  • The Wi-fi service was 80 dollars if you wanted to use it (each day)
  • the service within the convention was HORRIBLE! 
  • some of the athletes can be assholes or rude — thankfully the ones I met were down to earth and willing to talk to you
  • some people were rude because they would knowingly take up 20 minutes of the athlete’s time while holding up a long ass line. 
  • If you have low self esteem, this convention can be overwhelming because tons of people are in shape and have very little clothing on (revealing their quads, abs, backs, etc) and so if this bothers you… it might not be your cup of tea. However if you enjoy seeing other people’s progress and physiques, then you will enjoy it. 
  • If you smoke, you cannot smoke inside the convention or expo (which in my opinion is a good thing) but for smokers would be a bad thing

That was some of the cons of the event, obviously there might have been more but this gives ya an inside look. 

 

I personally enjoyed myself and had tons of fun, I won some things, got amazing products and have learned so much about others within our industry. I have pictures and videos I will posting from the event all week.. so stay in touch with my Instagram — FitnessWonderwoman

& make sure to follow me on Twitter as well for updates — https://twitter.com/ShayM_Fitness

 

Let me know if you attended this event this year in the comments! 

 

Fitness WonderWoman,

Shay-lon 

Happy New Years – This post is rated R (I have warned you)

Happy New Years BLOGGGGERSSS!!!!!! woooooohoooo!

I may be tipsy and typing all at once, but I think it is safe to do so without someone pulling me over or the typing  police coming after me – if you the typing police, I swear the wine is good and I will pour you a glass if you promise to continue to let me type and drink it. Now that I got that cautionary stuff out of the way, HOW IS EVERYONE’S NEW YEAR GOING!?! You don’t have to show me pictures of your blackout hangovers or the accidental nude picture that made it to everyone’s phones – lol. Although pictures more appropriate are allowed in my comment section, I try to keep this blog PG, but sometimes my fucking cussing gets in the way and well.. it goes up to PG-13 but then I am all like fuck damn fuck.. and woah.. it goes up to M for mature.. then shit fuck damn shit damn fuck.. and here we are at the big RATED R.  If any of that offends you, I am sorry, typically I try to keep it nun over here but every once in awhile I have to go rockstar on my blog. 

 

I did do a workout yesterday on New Years Eve and it went over very well, it was a short one, but still worthy of taking note on here. I felt kind of bad for not posting it when I was logging on social media and trying to avoid all of you, lol I am kidding. love you guys. Hopefully all of you made it to the gym or got a workout in at the house before pouring alcohol in your mouth and eating the goodies – if not, I will forgive you just this one time. I will give you an overview of how I spent my New Year’s eve, which went very well, more than I expected to say the least. 

 

It started like this… 

 
  • I went to a bar by myself for 3 hours before a friend shown up. I have social anxiety, so this was huge for me! I am so proud of myself, it wasn’t as bad as I thought it would be and I ended up talking with people until he had arrived. (random people who offered up conversation)
  • I got hit on all night long and got “business” cards with their numbers on them, lol. It actually made me laugh so hard at this.. I woke up this morning, like when did I ask someone for remodeling! lmfao. 
  • My new friend I made came by and met up with me, we bought drinks and I had 3 prior to him showing up and it was low alcohol because i am smart girl like that BUT the ones he had me drink.. well those were another story but very delicious. 
  • I wanted to dance, he wanted to dance and everyone was dancing, so I danced my ass off – i love dancing, many of you probably didn’t know, but I love dancing and having a good time. I will dance with almost anyone as long as I am comfortable with dancing with that particular person. 
  • I got invited on the stage to dance and I did it! woot! sure did.. rocked it out and am proud of myself for doing so. 
  • I left the bar really really really late and went to Waffle house afterwards with my new friend and his friend and we ate waffles and talked.. Yum! lol. 
  • Then I got home after 4am and went to bed.. Yay! 
  • I woke up at 8 for work .. LAME!
  • I got off after 3pm – YAY!
  • I opened a bottle or two of wine – yay!!!
  • made me some hot chocolate my friend made me for Christmas (different friend)
  • drank hot chocolate and wine at the same time – taking turns between the glass and mug! lol – yay!
  • my hot chocolate is gone for now – lame!!!
  • my wine is still here and I am drinking it- yay!!

The end. ( I left out hefty details..of my whole night, but it is for the best) lol

 

My Workout – Yesterday

 

Warm up: 

  • Reps of whatever exercise I was performing first without weight

Workout Session:

  • Wide-stance Sumo barbell deadlift- 4 x 12. 1 x 65lb, 1 x 105lb, 2 x 155lb
  • Smith machine squat- 4 x 15. 1 x 105lb, 3 x 65lb and found out my 1RM right now is 145-150lb which is 50lb lower than I used to be. but I am moving on up. Superset with skater lunges- 4 x 10 per leg
  • Barbell booty dip- 4 x 15, 12, 10, 10
  • Donkey cable kickback- Right leg (full kickback) 5 x 10, 10lb. Right leg (kickback pulse) 5 x 15, 10lb.  Left leg (full kickback) 5 x 10, 10lb. Left leg (kickback pulse) 5 x 15, 10lb
  • air squats: 130 reps

Short workout but a very good workout at the same time. Feel free to share your workouts with me in the comment section and have a wonderful rest of the New Years!

 

Your Fitness blogger, 

Shay-lon xxxx