I Did a GUEST POST: College & Fitness

https://designandscheme.com/2017/08/08/college-fitness/

Alright everyone, 

for those of you who didn’t know, I was asked to do a guest blog for a friend about college and fitness – preparing high school seniors for college and freshmen college students for what is to come. I share some nifty tips and advice and give you some real world examples of what temptations will lie in the way and share some personal experiences as well. I hope that not only will you support this blog post and share it among your peers, but that you will take the time to check out her blog as a whole because it is also speaks on time management skills. Thank you for your support! leave feedback in the comments!

Fitness Wonder Woman

Shay-lon xo

Monday Motivation 6/12/17

“Time to look ahead, instead of backwards” – Shay-lon Moss

 

My Gym Workout- Dec. 14th

Weights, Lifting, Power, Female, Gym

FitFam,

Today was full of surprises with my workout, I got to try some new exercises – and even did an exercise to failure for the first time – which was not fun. Overall, I am feeling my back gains and shoulder gains from yesterday. I did day 5 of my squat challenge, which have been going well thus far, but the numbers keep rising, lol. 

 

Warm Up:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed – I will try to spice things up in my warmup, because I know I should or atleast amp things up.

Workout Session – Back Day

  • Pull-up: 4 sets to failure. I did 30 reps for the first set and after that the number started decreasing and the burn increased, definitely felt this one. I used a lower resistance on the assisted pull-up machine – I used 70lb instead of 40lb. 
  • Squat deadlift: 5 x 15, 12, 10, 8, 6. I had never heard of this exercise before, today was my first time doing it, and it went well, not all that different from a regular deadlift with a few minor differences in positioning. 65lb, 85lb, 105lb, 125lb, 145lb
  • Lat pulldown: 5 x 15, 12, 10, 8, 6. 55lb, 70lb, 85lb, 100lb, 120lb
  • One-arm smith machine row: 4 x 8 per side. 35lb
  • Goodmornings: 3 x 10, 30lb
  • Cable pull-through: 4 x 15, 30lb
  • air squats: 70 reps

Personal Training: Helping a Friend Day 25

helping-a-friend-day-25

Welcome FitFam! 

Today was a good day with John and his sister at the gym, but my day was horrible with my workout – something I will talk about later. 

Nonetheless, I am going to keep the yacking to a minimum this time for everyone’s sake and get to the point. 

Also, thank you for everyone who has told me that my posting of the workouts has motivated them to start working out, try new things, lift heavier, and start focusing on their health. I appreciate it and I am so proud of all of you for your own accomplishments! – You will learn that I have my HORRIBLE days at the gym, more so embarrassing, and so many of you may be able to relate to, unless you are awesome, then I am jealous and want to be awesome too! haha. 

John’s Workout

Warmup:

Dynamic stretching:

  • Knee to chest
  • Walking lunges
  • Leg swings (10 reps each leg)
Workout Session:
  • Stationary bike- 45 minutes, level 4 resistance, RPMs 70-80 (but he kept his RPMs between 80-94) -Yay!
Cool down:
  • Walk 2 laps around the gym
Overall he did very good and had no complaints, we talked over this goals, his stresses, etc and he is working on having balance in his life. Everyone gets to the point where he is at right now and I let him know that he will figure things out and I will continue to work with him. He is my friend at the end of all of this, he is my close friend, so no matter what, that comes first, our friendship & always will. I don’t look at him as a client when he opens up to me about things because at that very moment, I am now being who I am out of the gym, his friend. Anyways, Good job John! way to kill it!
My workout
Warmup:
I did the same warmup as John, we all did it together. 
Workout Session:
  • Crunch machine: 70lb, 100 reps
  • Barbell squat: no weight, 10 reps (Warm up squat)
  • Barbell Squat: 35lb, 1 set, 10 reps
  • Barbell Squat: 65lb, 1 set, 10 reps
  • Barbell squat: 105lb, 5 sets, 5 reps
Linear Leg press: 
  • 390lb, 1 set, 5 reps
  • 370lb, 3 sets, 5 reps

Russian Twist: 25lb, 3 sets, 30 reps

My leg day was HORRIBLE! First of all, My barbell squat went down incredibly low. It used to be 200lb was too easy, and I was on my way to 250lb, but now I can’t go anywhere near 200lb and failed when doing my 200lb rep. I do know one or two reasons why my strength in the squat decreased, and that is something I will need work on more with myself. To say the least, I will be working on making a workout routine for myself to increase it within the next 3 months hopefully, because I am pissed off about it and very embarrassed to have failed, like literally the bar fell on me failed. Luckily my gym only has smith machines (although I wish we had free weight barbells) – this probably saved me from injury and yes, I was pissed off afterwards, about ready to scream and shout! lol. Typical of me in a gym when I flunk at something. So after my squat, I pretty much just barely put any effort into my leg press exercise, because the fact I failed my squat was on my mind. 
With this all being said, my workout was HORRIBLE & one that will need some fixing and time. I am impatient when it comes to myself (a flaw), I hate losing strength, I hate when I fail at a lift and I hate when I know why – because it runs through my mind over and over and over again. I do realize it had been some months before touching the barbell squat because I was losing faith in myself at some point when I was at the gym – long story. Regardless of today’s workout, I am going back to the gym perhaps tomorrow (upperbody) day and will take sometime during my weekend to reflect, make appropriate changes and to keep striving for what I want, if my weekend isn’t too bogged up with writing articles and turning them in. No need to feel bad for me, or anything, this is typical of me, I am very competitive at heart and have some things I need to work on as an athlete and person., & I will do what I have to do in order to reach my goals! 
Anyways, thanks for listening to my rant. Tomorrow, Saturday and Sunday are my off days from blogging on WordPress, I may blog tomorrow but it depends on my schedule because I work. So look forward to me on Monday! 🙂
Your Fitness blogger,
Shay-lon xoxo