Leg day 10.16 18

Warm up:

  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Kettlebell swings: 4 x 25, 4kg
  • Clamshell with band: 4 x 25 each leg, red band

Workout:

  • Conventional deadlift: 6 x 5-6 @ 65% 1RM — 200 lbs
  • Barbell back squat: 6 x 5-6 @ 65% 1RM — 145 lbs
  • Front Squats: 5 x 8-10, 105 lbs

Superset:

  • Smith machine vertical leg press: 5 x 8-10, 205 lbs
  • seated leg curl: 5 x 8-10, 50 lbs

Tri-set:

  • Kettlebell plie squats: 5 x 8-10, 12 kg
  • EZ bar hip thruster: 5 x 8-10, 70 lbs
  • EZ bar overhead lunges: 5 x 8-10 (first time doing this exercise) 30 lbs but probably could have went higher.
  • Seated leg extension: Dropset
  • 80 lbs, 8-10 reps
  • 70 lbs, 8-10 reps
  • 60 lbs, 8-10 reps
  • 50 lbs, 8-10 reps
  • 40 lbs, 8-10 reps
  • 30 lbs, 8-10 reps
  • 20 lbs, 8-10 reps

No rest during this dropset. 

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Leg day Sets

Warm up:

  • Hip flexor stretch: 4 x 60 seconds
  • Leg swings: 4 x 25 each leg
  • Hip (posterior) hip mobilization: 4 x 25

Workout:

  • Sumo deadlift: 4 x 5, 215 lbs (75%) & 4 x 5, 220 lbs 
  • Barbell back squat: 4 x 5, 170 lbs (75%) & 2 x 5, 175 lbs 
  • Front squat (drop set):
  • 1 x 4-6, 135 lbs
  • 1 x 8-10, 120 lbs
  • 1 x 10-12, 115 lbs
  • 1 x 12-15, 110 lbs
  • 1 x 15-20, 100 lbs

Tri-set:

  • Bulgarian squat: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlift: 5 x 8-10, 8 kg
  • EZ bar squat jumps: 5 x 8-10, 50 lbs

Superset:

  • DB stiff legged deadlifts: 5 x 8-10, 60 lbs
  • Hip abduction machine: 5 x 8-10, 80 lbs

Superset:

  • seated leg extension (dropset)
  1. 1 x 4-6, 100 lbs
  2. 1 x 8-10, 90 lbs
  3. 1 x 10-12, 80 lbs
  4. 1 x 12-15, 70 lbs
  5. 1 x 15-20, 60 lbs
  • Seated leg curl (dropset): 
  1. 1 x 4-6, 80 lbs
  2. 1 x 8-10, 70 lbs
  3. 1 x 10-12, 60 lbs
  4. 1 x 12-15, 50 lbs
  5. 1 x 15-20, 40 lbs
P.S I came to the gym for a second time today to do biceps and triceps with a friend from the gym. Didn’t write it down, just followed their lead. 

Gym Workout – Feb. 13 & Feb. 14th

Sorry FitFam,

 

I slacked yesterday with my blogging and forgot to blog my workout, to be completely honest, I was busy with peers and had mega things to do, so didn’t get around to it, but I will today, to make up for yesterday, I will blog yesterday’s workout and today’s workout and I also will have another YouTube video posted for today as well. 

 

Yesterday’s workout:

 
  • Smith machine squats: 3 x 10,8,6. 105 lb, 125 lb, 145 lb
  • Romanian Deadlift: 3 x 10, 105 lb
  • Zercher squat: 4 x 10, 15 lb, 35 lb, 65 lb, 85 lb
  • Smith machine curtsy lunge: 3 x 8 per leg. 35 lb
  • Smith machine calve raise: 4 x 10, 105 lb
  • smith machine single-leg deadlift: 4 x 15 ea. leg. 35 lb
  • smith machine step ups: 3 x 10 ea. leg. 35 lb, 55 lb
  • smith machine kneeling squat: 4 x 10, 55 lb
  • Push ups: 15 reps

Today’s workout:

Superset:

  • Renegade row push up: 3 x 10, 40 lb
  • Roman sit ups: 4 x 10

Superset:

  • Face pull: 4 x 12.  30 lb, 42.5 lb
  • cable overhead triceps extension: 4 x 12, 30 lb

Superset:

  • cable curls: 4 x 12, 25 lb
  • cable upright row: 4 x 12, 20 lb
 
  • Bench tucks: 4 x 20

Circuit training (strength): 5 rounds

  • lateral raises: 1 x 6, 20 lb
  • front raises: 1 x 6, 20 lb
  • bentover flyes: 1 x 6, 40 lb

The Last Day Of January Workout – Woot!

Hey FitFam, Happy Tuesday! 

The last day of January, and we have some fun events coming up in Feb — starting tomorrow. If you haven’t yet signed up for the squat challenge, please email me at Shay.moss19@gmail.com that way I know who all is participating, it is free, click here

for the rules.  I can very excited to see how far all of you get with it and how much it will challenge you 🙂 Good luck to all the participants. 

 

Today’s workout was an upper body workout with some abs, and I finished up with my final reps of the squat challenge (which I will post a video and upload to YouTube here soon) 

 

Workout Session:

Superset:

 
  • Reverse DB flyes: 3 x 10, 10, 8. 40 lb
  • Front DB raises: 3 x 10, 10, 8. 30 lb

Superset:

  • lateral DB raises: 3 x 8, 8, 6. 20 lb
  • DB “Y” press: 3 x 8, 8, 6. 30 lb

Superset:

  • DB shoulder press: 3 x 10, 30 lb
  • Overhead plate press: 3 x 10, 25 lb

 

  • Crunch machine: 10 x 10, 70 lb
  • Face pull: 3 x 8, 8, 6. 2 x 20 lb, 1 x 25 lb
  • Pull ups (no assistance): 3 x 8, 8, 6
  • Bodyweight squats: 250 reps

If you are interested in looking at any of my other workouts, please click here

 

Your Fitness Blogger,

 

Shay-lon xxx

Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL. 

 

So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST  a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time. 

 

If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post) 

 

Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂 

 

Workout Session:

 
  • Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
  • smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
  • Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
  • smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
  • Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
  • Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
  • Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
  • leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
  • pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time) 
  • bodyweight squats: 240 reps (I will post the YouTube video next post) 

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxx

My Gym Workout – back at it again

FitFam Wednesday,

I was back at the gym today, since it had been awhile – like two days. I finally put on my happy face and made it to the gym this morning in the rain and all. The gym wasn’t packed this morning when I arrived but that changed maybe a hour later, anyhow, I was able to finish up my workout in a timely manner and work on strengthening my arms with less disruptions. I also did my squat challenge ( I will upload the video on social media, YouTube, and my blogs) be excited. I wanted to say thank you to all those that have been watching my YouTube videos and leaving comments/feedback, I do appreciate it and I try to make sure I reply back promptly when given the time. Also, I posted some progress pictures on Instagram today as well https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en just in case anyone wants to see where I am now with my physique. I am happy with what I have seen and hope that it continues to progress. In the meantime, let us get to business. 

 

I didn’t do a proper warm up today, because I thought I was too cool for it on a rainy day, lol.

 

Workout Session:

 
  • Cable bicep curls: 4 x 10, 12, 12, 15. 1 x 20 lb, 2 x 25 lb, 1 x 30lb Superset with cable upright rows: 4 x 10, 12, 12, 15. 1 x 20 lb, 2 x 25 lb, 1 x 30 lb.
  • Alternating Hammer curls: 4 x 10, 12, 12, 15. 3 x 30 lb, 1 x 40 lb. Superset with Overhead press: 4 x 10, 12, 12, 15. 50 lb
  • Plate curls: 4 x 10, 12, 12, 15. 3 x 25 lb, 1 x 45 lb Superset with closed grip low row:  4 x 10, 12, 12, 15. 3 x 70 lb, 1 x 85 lb
  • plank: 3 x 30 seconds
  • bodyweight squats: 225 reps 

Stayed tuned for the video and be sure to like, share and leave feedback.

 

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