Earlier than usual

Heavy squat and sumo deadlifting..

Warm up:

  • Hip adduction machine: 4 x 25, 45 lbs
  • Resistance band lateral leg raises: 4 x 25 each leg, green
  • kettlebell plie squat: 4 x 25, 12 lbs

Workout:

  • Sumo deadlift: 5 x 2-3 (90%) 260 lbs
  • Barbell back squat: 5 x 2-3 (90%) 200 lbs

Superset:

  • Smith machine narrow stance squats: 3 x 3-6, 115 lbs
  • DB cleans: 3 x 3-6, 60 lbs

Superset:

  • Back extensions: 3 x 3-6, 45 lb plate
  • EZ bar hip thrusters: 3 x 3-6, 60 lbs

Superset:

  • Seated calf raises: 3 x 3-6, 70 lbs
  • Smith machine calf raises: 3 x 3-6, 135 lbs

Shay-lon Moss

Owner of Confident Fit, LLC

ACSM Certified personal trainer

Exercise Science Degree

Sponsored Athlete 

FitnessWonderWoman

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12 Week “Cut” program (Day Two)

Hey FitFam,

 

So yesterday I told all of you I would keep you posted on my 12 week program I started, with that being said, I did manage to retweak my macros to my liking, which actually surprised me quite a lot, because my calories went up this time, and I was expecting them to go down, but anyways… they will vary because some days I plan on having low calorie days and high calorie and moderate calorie days (something I will probably share with all of you to keep myself accountable and on track) 

I haven’t yet decided if I will post my meal planning/meals on my blog yet during this 12 week program, it sounded like a good idea though. I figured I would share my IIFYM (macros) with all of you though.. 

 

My New Macros:

Calories: 1878 

Protein: 122 grams

Fats: 59 grams

Carbs: 221 grams

Fibers: 22 grams 

 

 

BMR: 1453

TDEE: 2347

 

Again my starting weight: 144 lb 

Goal weight: 135 lb at the very least, but aiming for 125 lb at the very most. 

 

I think once I figure out the moderate calories, lower calories and high calorie days, I will post it to let everyone know my goals to meet for each week. Yesterday, I stayed within my macros and did very well with the calories too, because I was like 836 calories under my goal. BUT I did not hit all my macros, I hit fats fine, but was under in protein and carbs (which will happen sometimes and I rather that anyways in case I am doing a low cal day) anyways this is all going to take a long time to talk about, so let us skip to the workout. 

 

Workout Session:

 
  • Squats: 3 x 8- 10 (105 lb) but felt very weak during my squats. 
  • leg curl: 3 x 12-15 (50 lb)
  • leg extension: 3 x 12-15 (50 lb)
  • leg press calf raise: 3 x 15-20 (130 lb, 150 lb, 170 lb)
  • Plank: 3 x 60 seconds
  • Twisting hanging knee raise: 3 x 20
  • push up challenge: 45 reps

Yes, I can lift more in all of these exercises (looking back at previous post, you will see this) but I am gradually going to higher the amount of weights, because I want to be able to lift for those specific amount of reps with whatever weight I am lifting without stopping. For example I can do 100 lb in the leg curl and leg extension but not for 12-15 reps, only maybe a good 3 if that, and so.. I wouldn’t start off doing 100 lb until I can build enough strength to do so. Yes, the higher the weights, the lower the reps BUT in my circumstances, I want to eventually go up to maybe 70 lb or 100 and do 12 -15 reps.. (this might sound all confusing) another time I will explain more. 

 

Are any of you doing IIFYM (macros), if so, i want to see your numbers in the comment section and give me some ways you hit your macros and what ways you have missed them. 

 

Your Fitness Blogger,

Shay-lon xxoo

Push Up Challenge – Day 15

https://www.youtube.com/watch?v=OcXkO2pVJ-0

20 reps.

Subscribe to my YouTube Channel and Follow my social media 🙂

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

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 – Circuit Training

FitFam Thursday, 

I was able to make it to the gym today, secretly I missed yesterday for a couple of good reasons. I decided to pamper myself and went to see my hair dresser – I didn’t get anything crazy done, just got the usual but it still felt good, especially since I haven’t seen her in like months (she wasn’t too happy about that), lol. Afterwards, I pretty much spent the evening out of the rain and inside my home. I did some meditation yesterday and I am hoping to get some done today as well (fingers-crossed). As you have all noticed, I have been recording my squat challenge (sorry it took me awhile to come up with idea), but since recording it, people have been saying very positive things and I appreciate it, I really do because it isn’t easy by any means. Today, my energy seemed like it was running low and so it was much harder than yesterday’s performance. Only being 5 reps higher still made a difference and while it is the body that gets sore afterwards, this challenge is mentally challenging as well. 

 

There have been times during the challenge, where I thought about only doing half the amount of reps, or lying to myself by not doing it but pretending I did, or making some kind of excuse as to why I can’t do it. I am so happy that https://www.instagram.com/phoenixrise1/?hl=en introduced me to this challenge on her page, because it has really been one of the things I look forward to when I get to the gym and know this is my end of the day workout. Hopefully many of you are able to use whatever motivation or encouragement you have in order to finish your last leg of whatever it is you do. Nothing should stop you from prevailing, as you cheer me on, I am going to continue cheering you on. 

 

Warm Up:

 
  • Treadmill – 10 minutes, 2.0 incline, 3.8 speed

Workout Session:

Circuit #1:

  • Jump squats: 1 x 15-20
  • DB squat to overhead press: 1 x 15-20 (30lb)
  • bentover DB skiers: 1 x 15-20 (40lb)

Circuit #2:

  • Rotational Walking lunge: 1 x 15-20
  • Roman Chair sit up: 1 x 15-20
  • Straight leg bicycles: 1 x 15-12

Body weight squats: 185 reps

  • Cardio: HIIT Training, 20 minutes (30 seconds all out & 90 second recovery)

The HIIT Training at the end I like doing because it gets my heart rate up and allows me to get some cardio training in before leaving the gym. If I do any kind of cardio, I prefer the high intensity training, it is short spurts but it is still challenging enough for me. Considering I was in track, I am used to this kind of training and it doesn’t bore me. Hopefully all of you were able to see my YouTube video from today, if so, subscribe to the channel and follow my social media: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en, don’t be afraid to send me emails as well with questions! Thanks for reading.

 

Your Fitness Blogger,

Shay-lon xxx

 

Day 22 of my squat challenge, 185 reps

https://www.youtube.com/watch?v=7fjLxjSW4L8

Keep motivating me and cheering me on, I will need all of you! As time progresses the amount of reps will increase and it will start to be harder for me, but I will not give up and I will take this challenge and prevail 🙂 Thank you for all your support

Shay-lon xxxx