365 Days of Self Discovery: Day 70

11.11.18

When was the last time you did something spontaneous and how did it make you feel?

  • It has been a couple of years back & at the time it made be both nervous and excited. It involved traveling, staying in a hotel and venturing a big city on my own for a whole weekend. My reason was because I wanted to test myself and anxiety and do something on my own to help pull me out of my comfort level. Since then, I haven’t done anything that I would render spontaneous but there have been times I have wanted to, and there will be a time I do something like this again, I am sure of it.

How many of you have ever done something spontaneous, when was the last time, is this something you make a habit for yourself? Express your feelings in the comments, and don’t forget to follow, share and like! 

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365 days of self discovery: Day 27

9.29.18

What excites you?

  • Many things tend to excite me, but just to name a few.. hitting new PR’s at the gym, good news that comes from friends/family, roadtrips to a new place, thinking about my future and all the things I would like to see happen, watching a new movie, being invited to hang out or asked out on a date & making new friends. 

Sumo Deadlift PR’s yesterday

Firstly, I would like to say that yesterday I managed to hit 3 PR’s in my sumo deadlift. Last week I left off at a 25 lb increase to 250 and this week I was able to add 40 lbs more to it, Videos showing my lifts: Sumo PR’s each video is showing different weights starting from 260 — all the way up to 290 🙂 I am to progress & while 290 isn’t all that high compared to more elite powerlifters, it shows I am doing something right in my workouts!

 

Warm up:

 
  • DB plie squat: 4 x 25, 15 lbs
  • Leg press: 4 x 25, 60 lbs
  • kettlebell stiff legged deadlift: 4 x 25, 4 kg

Workout:

  • Sumo deadlift MAX: 50% 1RM: 110 lbs (6 reps), 80% 1RM 180 lbs (3 reps), 200 lbs (1 rep), 225 lbs (1 rep), 245 lbs (1 rep), 260 lbs (1 rep), 280 lbs (1 rep), 290 lbs (1 rep)
  • Barbell back squat (low bar, wide stance): 6 x 5-8, 135 lbs
  • power cleans: 6 x 5, 100 lbs
  • barbell front squat: 6 x 5-8, 80 lbs

Superset:

  • smith machine narrow stance squats: 6 x 5-8, 95 lbs
  • smith machine calf raises: 6 x 5-8, 95 lbs

Superset:

  • EZ bar goodmorning: 6 x 5-8, 50 lbs
  • DB deficit romanian deadlifts: 6 x 5-8, 60 lbs
 

Tomorrow’s opportunity

Hello readers, and bloggers; I apologize I haven’t been around for the past 3-4 days. I thought I was feeling better — but come to find out Thursday my body wasn’t having it and I quit my whole workout to go home and rest up .. it was hard, because I was quite frustrated and very pissed off (I wasn’t able to hit my new 1 Rep max squat Thursday) so I didn’t go home on a good note. Since then, my sore throat has gone, but now I have runny nose, nasal congestion, chest congestion, and every so often a cough. I have been spitting up nasty gooey stuff (mucus) — it’s gross looking but it has helped clear my throat & seems to slowly help with my chest congestion by spitting it up often. I have been paying much attention to the color and texture because obviously if it should progress or turn into blood or something; I will then make an appointment to see my medical doctor. For now liquids, rest and taking things slow at the gym. 

 

In other news,  tomorrow is a HUGE day for me because I will be going out of town to train with Matt Wenning (world record holder powerlifter,owns his own gym, has a Masters and bachelors degree, tactical trainer, etc.) and I don’t know what all to expect and especially with this cold I have — but I am excited and scared all at once. I know I will need a good night’s rest, eat something that will help fuel me, stay humble, hopefully soak in everything he shows/teaches me and work hard at whatever he has me doing tomorrow. Outside of those main things, I have no way of preparing for this moment. I plan on keeping all of you abreast on the session — because this is an awesome opportunity I have and I want to take full advantage of it and also, have something to share with all of you from it. 

 

If you aren’t sure who Matt Wenning is, you should find him on #instagram at @realmattwenning and do some google searches as well, you will be impressed. 

 

I have some Monday photos showing of my progress since being sick — gym progress

 

Follow me on social media, leave comments and share. 

 
 

Shay-lon 

100 YouTube Subscribers Milestone

https://www.youtube.com/watch?v=Ov4C_LoBSsM

I just wanted to share my milestone news with all of you! not to mention, you get to see me in my batman tank top! xox

PR Day (1RM & leg day combo)

Hello – How are you FitFam?

Remember when I told you I was going to do some PR’s and figure out my 1RM’s and what not? or did I not tell you and kept it to myself? LOL. Either way, I did it today. I made today the day, and decided I would share some good news, hopefully all of you will proud of me, because I am proud of me in the gym so far.  I did my 1RM for: bench press, back squat and deadlift. I haven’t done my 1RM testing since like college and so it had been awhile and I needed to figure out where I was in order to continue to grow strength and excel at my goals. I will go through each one, and then I will tell you the rest of my leg day workout I did today. 

1RM results: 

  1. Back squat: 175 lb (185 lb fail – almost had the bar land on me, but was careful) lol Now while I was in college, I was doing 200 lb + and doing really well with it. Since not being able to use a barbell for a while and then after graduating not keeping up with strength gains when I had them, I lost a lot of strength and for awhile I was only able to squat less than 100 lb (YES IT WAS THIS BAD & yes I was very pissed off at myself) but since working on it and doing what I had to do, I was able to go up to 145 lb for about 6 reps. Now I am able to do a solid 1-2 reps with 175 lb. I increased my squat by 30 lb. 
  2. Bench press: 95 lb. (105- fail) Again this decreased by like 4 lb since college, but I am happy I am only 5 lb away from 100 – this is very good. I was stuck at 60-70 lb for a long time. My bench press increased by 25 lb 
  3. Deadlift: 225 lb. ( 230 lb -fail) This was VERY VERY difficult for me, since I had not always worked on my deadlift and didn’t start really doing them until about 4 months after graduating college. When I had first started deadliftng, I was only doing about 80.. or something like that and then after a while I would add more weight and was doing 105 10 reps easy, then increased it and was doing 160 as my highest. Now my deadlifts have increased by 65 lb. This was amazing to me. 

To say the least I am proud of myself for how far I have come in my strength and my progress. I realize being able to do even 1 rep for my max means a lot to me because now I will  start again training with these new numbers in mind and have them written down to keep track of progress and plateaus. All of these results reign from having to use a smith machine -_- because my gym doesn’t offer barbell free weights that are in a rack – so in all honesty, it would mean it would be about 15 or so pounds less for each of them with a free weight barbell (realistically) but even so, I would have still PR’d in all of them except for the squat since 200 lb was with a free weight barbell. For right now, we will have to just keep in mind that until I purchase one of my own or find a gym that offers one in my town (until I move) I will have to resort to the smith machine. Don’t give me too much shit for it. LOL

 

The rest of my workout……

 

Superset:

  • Goodmorning: 3 x 10, 40 lb
  • Jump split lunge: 3 x 10, 10 lb( dumbbells)

Superset:

  • single-leg deadlift: 3 x 12, 15 lb 
  • pistol squats: 3 x 12

Superset:

  • vertical crunches: 3 x 10
  • roman sit ups: 3 x 10

push up challenge: 40 reps

 

All in all, I am happy with my progress, wish I could be using more free weights but still able to get gains using the smith machine for now. Honestly, I don’t hate the smith but because I am not used to it, it can be hard to do some workouts on it, verse what I would normally do with a free weight barbell, but I use my resources 🙂 hopefully all of you enjoyed my good news and will continue to show your support and cheer me on.

 

New Goals:

  • Bench press: 100 lb
  • Squat: 200 lb
  • deadlift: 245-250 lb

I want to hit these within the next 3-6 months at the very least, so we shall see what happens. 

 

For more exercises, click here

 

Your Fitness Blogger,

Shay-lon xxoooo

 
 

This is what happens when your football team wins the Superbowl – Vlog #1

https://www.youtube.com/watch?v=gJKXjEsb14U

Caution this video is of me being very, very excited that my team won the Superbowl!!! – The Patriots!