365 Days of Self Discovery: Your Relationships

7.21.19

Day 62

Have you ever been betrayed by a friend?

  • Yes. 
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365 Days of Self Discovery: Your Relationships

7.20.19

Day 61

Have you ever betrayed a friend?

  • No. 

365 Days of Self Discovery: Your Relationships

5.25.19

Day 5

What do you look for in a friend?

  • Supportive
  • fun and full of life
  • has a positive outlook on life
  • open minded and accepting of others
  • sincere and honest
  • trustworthy
  • loyal
  • doesn’t thrive off gossip or drama
  • someone I have a connection with

365 Days of Self Discovery: Feelings & Emotions

2.16.19

Day 48

What makes you nervous?

  • Change. Change in routine, change in location, change in people’s character/personalities (negatively). I believe fear also makes me nervous, fear of failure, fear of challenges/obstacles & having to teach myself to overcome them, fear of unknown(s), fear of the future (not know what will come of mine), fear of new relationships & friendships (not knowing how the person(s) will turn out), fear of disappointing others, fear of making a mistake that could lead to greater consequences. 

What makes for a good gym partner?

Some people are ‘lone wolves’ such as myself, but every now and then we want the encouragement of someone else to keep us pumped, grow a bond & be the ‘bro’ we need in order to hit that next PR (yelling in our ear and rooting for our success)! 

 

But.. 

 

We should be picking about who we choose to be that “bro” and that friend we call on because it does make all the difference. Down below I highlight some tips to look for when searching for a gym partner who benefits you & vice versa. 

 
 
  1. You need to choose someone who has a personality that meshes well with yours
  2. Choose someone who is close to your fitness level — unless you don’t mind playing teacher/coach (some people find that annoying)
  3. Find someone who commits to the gym as much as yourself or more so that you can count of them for the long term. 
  4. If they don’t push you to do better, don’t challenge you to excel then they aren’t a person who will benefit you. 
  5. Find a person whose schedule can work along with yours — or find a compromise you are both willing to do
  6. Choose someone who doesn’t ‘yap’ all day, but knows when to focus on the grind while at the gym — you are there for results not for a social party
  7. Choose a gym partner that keeps you accountable
  8. Choose someone that doesn’t have a huge ego, you don’t want someone that’s there to show off their gains, you want someone who compliments your gains but also confident with themselves without having to be flashing
  9. Choose someone who is open minded- because when choosing a program for yourself or the both of you, you need someone who is willing to give something a go, unless they seek different results, but not someone who talks down about your decisions *but offering advice is fine*
  10. A know it all, doesn’t always know it ALL. Choose someone who doesn’t treat you like a test subject, they might know their bodies but it doesn’t mean they know yours and unless you hire them for training you, don’t allow someone to make you feel stupid or incompetent. There are coaches with experience and degrees that can offer that type of support. If your gym partner is coming off like a ‘know it ALL’ then they are too involved with being right than being a friend & that will get old real fast. 

Thanks for reading, I hope these tips are helpful for when you are in search of a gym partner! please feel free to follow, share, comment and like 😀

 

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For more advice and Tips, click Here & here

 

Shay-lon 

Making a friend & doing deadlifts

For starters, today was a good workout BUT to add to that, I had a fun conversation with a girl who attends my gym, her fiance does too, but she was working out this morning and had a leg day, it was the day she was starting to use the barbell for squats for the first time in like years .. and she started off with a weight that she felt comfortable with and used a platform to make sure she was hitting the amount of depth she was aiming for and all the while I was watching — I decided she could definitely do more weight, how did I know? because I believed in her and I seen her potential .. I knew she was stronger than she had the confidence to admit and I figured if nothing else, she can give it a go and I would spot her. She decides to take the plunge and up the weight by 20 lb and here I am spotting. She does it, reps it out ONE MORE REP than the second set, I give her a huge high five and let her know I am proud of her. That’s an example of pushing someone to their fullest potential, spotting their opportunity for success & letting them know you believe in them; pushing them to try & having their back win or lose. 

 

Now back to the Deadlifting part:

 
 
  • Conventional deadlifts: 3 x 5

 

  • 65% of 90% of 1RM: 170 lb
  • 75% of 90% of 1RM: 200 lb
  • 85% of 90% of 1RM: 225 lb, 6 max reps 

 

  • Deficit Deadlift: 5 x 8-10, 160 lb
  • wide stance barbell stiff leg deadlift: 5 x 8-10, 135 lb, 155 lb
  • Kettlebell snatch: 5 x 8-10, 8 kg
  • EZ bar glute bridges: 5 x 10, 40 lb

Cardio workout:

Superset:

  • jump rope: 30/45/30 seconds
  • Sprints: 30/45/30 seconds
 

Superset:

  • mountain climber: 30/45/30 seconds
  • burpees: 30/45/30 seconds
 
  • Treadmill (interval training): 15 min total (2 minute run, 5.5 speed, and 1 min walk, 3.5 speed)

Overall the deadlifts went over well, for the wide stance stiff leg, I decided to use my versa gripps (normally my grip is fine) but after doing deadlift after deadlift back to back, I wanted to be sure. Nobody loves burpees, especially me, but I got them done, the run on the treadmill was good. Overall a good workout 😀