The shenanigans of today

Warm up:

  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs


  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)


  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs


  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press


Personal training- helping a friend day 3


Hey everyone, 

Today was day 3 of “personal training” helping a friend, today was another good day at the gym with his workout, he did very well overall even with a challenge. 


  • Treadmill- 10 minutes, no incline, 3.5 speed
  • Stationary bike, level 4 resistance, had him keep his RPMs at a 50 but not quite 80.  I had him do a 10 minutes split, with a 1 minute break between each split. He did 4 rounds of 10 minutes. 
Cool down:
  • Treadmill, no incline, 2.5 speed
  • We didn’t have time for stretches afterwards because he had other business to tend to. 
Overall, John did very well with the exercise routine today, again he killed the stationary bike and he enjoys it a lot. He took breaks this time to only get water to stay hydrated since he had forgotten his water bottle, his RPMs were between 60 and 80 the whole time, and he didn’t stop for any significant amount of time. I am very proud of him. Tomorrow I plan switching it up a bit, and having him do the treadmill for 45 minutes, at a constant speed of 4.0- 4.5 and see how he handles it without the incline. I want to eventually have him use incline, but not until his fitness level increases, where I am comfortable with him doing incline at a high rate of speed, or moderate rate of speed. I could have him do a high incline with a low speed, but still, I need to make sure he is conditioned for that because that can still be fairly hard on someone who is unconditioned. 
Our warm-up will be a dynamic warm-up instead of using the treadmill and we will have a cool down on the treadmill since that is where we will start our workout. 
At some point, I will be pushing him beyond his comfort level, but in small increments with different cardio exercises. 
Your fitness blogger,
Shay-lon xoxo