Long Leg Day

I would just like to mention that today’s leg day was written down a lot harder than what I got finished within 3 hours. I know it seems like a long day, but that includes the breaks, because this week is all heavy lifting, which means longer rest periods. I don’t ever plan on being at a gym for more than 1 hour, but since training for powerlifting, I have been inside a gym no less than 2 hours .. which probably is normal depending on your fitness level and your workouts. I know many days I have a cardio and lift that (so take that into consideration) most lifters don’t like doing their cardio on the same days as lifting. I am an odd ball and so far have been able to handle it. I will also mention that some days I have a gym partner (now); I guess that is what happens when you make new friends at the gym, they then decide it would be cool to lift with you and thank goodness she lifts just as much or heavier than me.. so it hasn’t been bad at all, considering I am usually a lone wolf when I workout and I liked it. Many times my workout sets or reps get cut because she wants to shorten the gym period but very rarely will I be doing that because we have different goals in mind and I need to focus on my overall goal  to put it lightly. Regardless, it has been nice to have a gym partner every once in a while to keep me motivated and help spot me. 

 
 
  • barbell back squat: 

 

  • 75% of 90% of my 1-RM: 3 x 5, 135 lb
  • 85% of 90% of my 1-RM: 3 x 3, 155 lb
  • 95% of my 90% of my 1-RM: 3 x 1, 170 lb
  • 95% of my true 1-RM (singles): 3 x 1, 190 lb

 

  • Jump squats: 2 x 25-30 seconds
  • leg press: 5 x 20, 208 lb
  • DB goblet squats: 3 x 15, 25 lb
  • Barbell front squats: 3 x 10, 6, 12, 95 lb, 55 lb

P.S I also implemented foam rolling and stretching along with my warm up in the beginning of my workout — yay 🙂

 

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I’ve done it again..

Forgot to adult for the week.. 

I think my weekly planner is getting sick of me going off schedule these days, I have a planner I use and lately have barely opened it — hints why I have been behind in blogging and studying; I should always check my planner because honestly. my anxiety starts to kick in when I don’t do things as planned and then have list of task that never got done because I have been fiddle farting around instead of adulting. I could probably complain all day, but it comes down to my time management and all my projects and goals.. I have so many projects and don’t utilize my time well (anymore) — well 2018, don’t give up on me yet… I plan on getting back on track when it comes to priorities and tasks (fingers crossed) .. but I am young, right? so I should be allowed to get off the beaten path every once in awhile without feeling bad.. BUT my personality trait doesn’t allow me to enjoy my youth when I am constantly trying to keep myself on a “perfect” schedule — pretending that it is possible to do so, so I don’t freak out. Thankfully I have friends and family who seemingly understand that I am crazy and my OCD and time management skills fight back & forth which causes the HUGE debate in my head as to what to get started on first. Externally I am smiling until I get home and break down.. but that’s a whole new story for a different day. Back to what is scheduled. My workouts. & if I am lucky I might be able to squeeze in some studying before work tonight. Hmm. Wish me luck. 

 

Oh & the next blog post will begin my workout sessions…. 

 
 

Shay-lon 

2017 Blog Recap: My Pitfalls and Success!

thought I would take this time to reflect on my blogging career since first starting Dec. 2016. 

 

Once upon a time I was a beginner just like some of you new bloggers, I was searching for answers, perfection and followers. I owe my blogging to a professor whom gave me the idea and I took off with it – if it wasn’t for his guidance; I would have never found this passion & would have missed out on such amazing opportunities with my writing. 

 

He gave me the idea, but I had to come up with the answers, come up with the solutions, had to put forth the effort to see any success. In the beginning, I was restless, I was anxious, I was nervous and I was alone on this journey- while I had his continued support, I didn’t have the support of many others until my blog started taking off on its own (even then, the support was minimal). I struggled trying to find my voice within my writing, coming up with topics, making a routine, creating an actual blog and deciding which platforms to use. Google was both my friend and nemesis because while it was helpful; it wasn’t enough. Soon, I had to put forth all my efforts with contacting veteran bloggers with questions, concerns, and had to read blog after blog after blog in order to find my own wings. 2016 was tough to say the least and 2017 had its patches as well. 

 

In year 2017, I had great days where my stats were glowing and showering with new views and followers – I was hitting top success, BUT towards the middle & end of 2017 my blog was coming to a slow end ( I was writing less entries, views were low, my following was slow and my online presence was dwindling) getting lost in all the saturated fitness and health blogs— I struggled to stand out. My blog helped to get me sponsored as an athlete, it helped me be able to have a chance in writing for editors of very popular magazines (Muscle and Fitness magazine) and it gave me opportunities to write for online sources both paid and unpaid opportunities all the while it was tumbling down a downward slope.. 

 

I love my blog, and even though it isn’t at its BIGGEST success as of yet, I hope that 2018 will be the year it shines its brightest. In fact, I plan on putting in more work on this blog (and my other blog) than I have in the past couple of years of writing because I have HUGE dreams to fulfill and HUGE ideas that are possible and with the right amount of time and dedication, I know I can turn my blog into a HUGE success. A blog that will blow the minds of those who doubted me. In the meantime I plan on taking this blog to new heights, but still keeping it simple & still keeping it true to myself – always. 

 

I have seen my pitfalls and my triumphs within my writing – and 2018 will still have pitfalls and triumphs, it will just be a new year of showing continued growth. Many people consider me a successful blogger/writer in the fitness industry, but I don’t consider myself as such because the most successful of them are the ones who you remember the most, you read the most, you follow, you feel inspired by and have learned something from that has significantly played a part in your life, you subbed to their blog because you never want to miss a moment or story; you didn’t leave their side during bad months of writing and you weren’t just a follower of their’s- but somebody they knew and had grown to connect with. I want that. I want all of those things when people visit my blog. 

 

I appreciate all of you for being here to read this, It means a lot to me that I am ending 2017 on a positive note. Have a wonderful NEW YEARS 2018 🙂

 

Shay-lon Moss

Tip #6

Come to the Gym with a Plan in Hand

I am a huge advocate with coming to the gym with a “plan in hand”. Now for some of you, you already do this and for others of you, you don’t like having all the extra papers lying around or don’t like bringing your electronics to the gym with you BUT I am telling you, as tedious as it might seem, it is always better to come to the gym with exercises you already have planned out vs coming to the gym and having to pace around or stay on the treadmill until you decide what to do next. 

My course of action is written the night before or the morning of the workout as soon as I wake up, because typically I already have an idea of what muscle groups needs to be worked on or have a program I am following and so having it written down will allow me to stay accountable and also allow me to keep track of everything. I have two whole notebooks full of workouts and tons of random sheets of papers with all my workouts since day one of keeping track of my workouts – I am able to look back on everything I have done (but I also have another purpose intended for why I do this).

 

Sometimes in order to get results you have to do trial and error and keeping up with your workouts will be helpful to you in doing so. I even have to track my eating habits come Monday, so I have an app for that and I am debating on having a notebook for it but that might be a little redundant (but helpful if I lose my phone, etc) anyways, the point is, when you come to the gym prepared it lessens the time having to think about what to do and puts more emphasis on the actual workout time, it might help take away some anxiety, it allows you to remain accountable, it will increase your likelihood of sticking with a program, tracks your plateaus, allows you to make new goals for yourself, and in the long run might serve as an reward for all the hard work you put in! 

 

Do you track your workouts? how do you track them – paper or electronically?

 

Fitness WonderWoman

Shay-lon

Monday Motivation – Sept. 18th

Happy Monday Bloggers! 

Final Week of Six Weeks To Shreds Collaboration Video!

We made it!

https://www.youtube.com/watch?v=8Cu976LUVDg