Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 
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Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman

 

Guest Post- Treadmill Running or Outdoor Running: What’s the difference?

Hello bloggers, 

Today I have a guest post written by Lindy Schwarts on the difference between running on the treadmill and running outdoors. I know many of my followers are avid runners and for those of you who want to start running, this article will be just as helpful for you as well. I hope that many of you will enjoy this article.  Lindy contacted me about wanting to guest post for my blog after reading one of my more recent blog post and sharing her appreciation for my written work, after learning that she enjoys fitness and has a blog that talks about fitness machines, I felt that it would be more than appropriate to have her as a guest post because believe it or not, I learned quite a bit from this article. I want all of you to keep an open mind, there is no right or wrong answer but this article will help to give you perspective. Thank you Lindy for writing such a great piece! 

Treadmill running or outdoor running: What’s the difference?

No matter where you do it, a run is still a run. Based on researchers, a treadmill run is just as effective as an outdoor run. For years, runners glorify the benefits of outdoor running. Yet, as the outdoor environment in most areas of the world becomes harsher, running on a treadmill becomes the second option. Treadmill users enjoy the convenience that each running sessions bring. However, running purists maintain that there is no substitute for outdoor running. They maintain that the benefits of running outside outweigh the benefits of using the treadmill. A question frequently asked by runners and even now – runners alike is if treadmill running can build the same endurance as running outside. Runners – beginners and experts alike are also mulling about this great question: Is there a difference between outdoor running and treadmill running?

 

On the level of difficulty

 

Treadmill running is easier since there is a belt that assists the leg for the easy turnover. This has directed the runner’s pace so much so that runners coming from treadmill running find out that their pace on the treadmill does to correlate to outdoor running. The rearward motion of the belt helps the runner in his stride and rhythm patterns. This reduces the need to drive your weight forward. The treadmill’s belt is also cushioned as compared to the hard pavement, so the impact of the movements on the joints is also reduced. This is especially beneficial to those who are overweight or prone to injury.

It is also easier to run on a treadmill, there is no wind resistance. In an outdoor run, the legs should be propelled forward and pushing against the wind resistance. However, sports researchers have found a way to make running on the treadmill the same as that of running outdoors. The research showed that if you adjust the setting of the treadmill, to a 1% incline or grade, then the machine can very well simulate the conditions when running outdoors. It stimulates the effort and energy cost the same as that of running outdoors. Therefore, it makes the runner’s pace similar to the pace taken on running outside.

As it is easier to run on the treadmill, running enthusiasts should utilize them for speed training. One can increase the speed at a shorter interval then make it slower at the recovery phase.

Convenience is the name

With the increased awareness and adherence to wellness programs, the establishment of gyms and health clubs has become very common today. It is not surprising to see gyms of all types popping up in the neighbourhood. Hopping onto a treadmill has never been easier.

As most of us have already sworn to follow the tech – savvy lifestyle, the use of the trackers, gadgets and even phone are easier when you are indoor and running on a treadmill. The presence of the accessories and gadgets in the exercise equipment are delivering videos, news and music allow you to multitask while keeping fit.

The treadmill machine, as well as the environment where one is running, is simply consistent. The room’s temperature is controlled and one can control and manipulate the surrounding. The treadmill allows the runner to set a phase then maintain it. This will be beneficial if the runner wants to build his stamina or training for a particular event like a marathon. It helps the runner sustain his determination if it seems to be weakened. Running outside sometimes makes it harder to keep constant track of the runner’s progress while in the treadmill, all the essential biometrics data can be programmed. There are machines that can accurately measure heart rate and calories burned. They also allows you to monitor your progress like the speed, distance and calorie burned.

Dealing with the elements

 

Most runners would say that it is easier to run on the treadmill as you are not dealing with the elements in nature. Harsh temperatures like the scorching heat during summer and the bitter cold during the winter.  Ironically, the lack of the elements in nature when treadmill running also makes it less preferable for some runners. Researchers also pointed out that exercising in green spaces in nature was associated with greater relaxation, the decrease in the tension and anger. The results revealed that people who exercised in nature find the activity more enjoyable as it has given them better mood, better relaxation, and even better sleep.

The outdoor environment gives runner’s visual cues which somehow signals that the finish line is almost near. In the treadmill, the redundant views on the wall might not motivate the runner enough to push for more. The moderate exposure to the sunlight helps in the synthesis of Vitamin D and this is another advantage being in the outdoors.

Since we are assured that we still get the adequate exercise even in the extreme weather and environmental condition. Access to a treadmill means that there is really no excuse to miss out on the running schedules and attaining fitness.

Pushing yourself some more

 

In outdoor running, going beyond your threshold can be difficult. Using the treadmill makes it easier to push yourself for more. The machine enables you to take control of your speed, incline, and duration at a touch of a button. Setting a pace then maintaining it is easier on a treadmill. This is useful if you are training for a specific event or just looking to improve your stamina endurance. It is also helpful to keep you going when your determination is wavering. As a runner, you can easily monitor your progress on speed, distance and calorie counter displays.

Risks to take

 

Outdoor running puts you at the risks of injuries due to falls or missteps, there’s pollution from traffic to contend with. If we run on the streets, we might be at risk for accidents. The exposure to the harsh weather can make us vulnerable to diseases.

However, there are also risks to using the treadmill even in the controlled environment of the gym. The repetitive running motion that you do on the flat surface of the treadmill makes you at risk for joint and ligament injuries. When on a treadmill, it is better to have a variety of movements and set them at varying speed. Outdoor runners are also vulnerable to these risks especially if they only run on a concrete pavement. The changes in your strides due to the changes in the terrain has a beneficial effect in lowering your risk for injury. The more you adapt your movements to the curbs, hill or corners, the less likely you overuse the same muscle. For those with injury, it is best to use the treadmill to prevent further damage.

Treadmill running has already evolved from being an inferior form of running as compared to outdoor running. There is a specific circumstance which will push even the staunchest fan of the outdoor running to use the treadmill. Using the treadmill can be very effective knowing that we can customize this machine according to our needs. If we are able to adjust the speed and the incline, then we may have the best option for running in our hand. You and your body shall determine what surface that is best for you and this will determine the outcome of the debate.

 

Lindy Schwarts of https://amazingmachines.info. I’m a very active women. My passions in life are Fitness, Yoga, Golfing and Kids. I started earlier this year playing a Little around with websites and I can say that’s a new challenge unlike anything else!

 

My 12 Week Cut – Day 13 (Week 3)

Happy Monday!!! Fit Family 🙂

 

All of you probably thought I forgot to keep up with my program BUT no, I have been keeping up with it (just haven’t posted about it in some days because my workouts are repetitive a lot and because I wanted to give you guys something new to look at instead of sharing the same workouts) I will be doing a YouTube video today talking about my 12 week cut and some updates so that everyone can stay aware of my body and eating and workouts. I figured I would share this workout since I did go up in weight since day one in some of these exercises and let ya’ll in one a secret toward the end of this blog post.

 

Workout Session:

 
  • Incline bench press: 4 x 8-10 (increased the amount of sets by 1) 50 lb (increased the weight by 5 pounds) this was a good thing, I am feeling it very much so and it definitely is a struggle but I am happy I am able to do 50 lb at 10 reps.
  • One arm DB row: 4 x 10 -12 (increased the amount of sets by 1). 25 lb, I again increased the weight by 5 pounds and I think by next week I will be going up another 5 pounds hopefully. 
  • Seated Barbell press: 4 x 8 -10 (increased the set by 1) 40 lb, increased the weight by 5 lb. Which is very good, it is very difficult, the first set always works out but the 2nd and third set gets more difficult. I don’t think I am ready to go up another 5 until another couple of weeks on this one (which is odd, since my standing barbell press is 50-60 lb)
  • pull ups: 4 x 10 (increased the set by 1) and this did make a difference by increasing the sets, I was fatigued by the 3rd and 4th set honestly. 
  • skullcrushers: 4 x 10-12 (increased the set by 1) 20 lb and yes this does make a difference, I don’t know if I am ready for 30 lb yet, so I will stick with 20 lb for now. 
  • Dumbbell curls: 4 x 10-12 (I increased the set by 1) 40 lb. I think next week I will try to go up by 5 lb and see how I am doing, because I do well with my dumbbell curls for the most part but doesn’t mean I am ready to go full blown hulk mode.

I have finally also figured out the numbers (goals) for my low carb days,moderate carb days and high carb days based off my calories per macros, but to be honest, this is changing rapidly because I somewhat made a mistake in this, so I will talk about this in the YouTube video instead to save you from having to read a novel. 

 

My cardio has increased, today it was 10 minutes on the treadmill 4.8 speed and no incline. I felt good, no side stitch (I plan on writing about) because I just figured out what this was when I was getting sharp pains in my obliques. Hopefully it will help others who might have the same problem as I have. Otherwise , today I was out of the zone.. I really was and my right arm triceps  muscle hurt so much during my seated barbell press that it irritated me, I might have pulled something but I should hopefully be okay tomorrow. The secret is: Cutting is not easy! it takes so much dedication and discipline! I am feeling the overwhelming efforts. 

 

Are any of you on a cut program? how is it going? what week are you on? have you noticed any changes or results yet? 

 

I will share in my video what my weigh in revealed to me! lol — 

 

Your Fitness blogger,

Shay-lon xoxo

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9

 
 

My Gym Workout – Dec. 9th

Fitness, Treadmill, Running

This was my Friday’s workout that I did not post. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6

Workout Session – cardio

  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes: RPMs, 60-70, level 2

Then…

  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 

Cool down:

Period Cramps & Exercise

So… Some of you are perhaps thinking, is she really about to talk about periods… and then equate it with exercise? Will this really about periods, or is she kidding? OMG PERIODS!! NO..GROSS.. I DO NOT WANT TO HEAR OR LEARN ABOUT FEMALE PERIODS. Let me break the ice by saying, this is less about periods and more about how to exercise/what exercises one should do on their periods when experiencing cramps. Now my answers are not 100% because we all experience different periods, some are longer, some are shorter, some have no cramping, some have a lot of cramping, some have heavy flow and some have light flow, some have angry bitch face and some have happy smiles, some have take 10 pills make it go away, some have 2 Ibuprofens and we are good, some have birth control, others do not, some have 1 pad, some have 2- or more, some have tampons that need replaced in minutes, some have tampons that need replaced in hours, some say sex helps, others do not, some have just recently hit puberty and some have hit menopause, some are young, some are older, some are vomit, some do not, some take showers during this time and some do not! lol.. okay but seriously, everyone gets the point, our periods are all different. This is why I am going to speak from my own experience & then also give some advice that others have shared with me. 

 

Periods. Periods. Periods. Periods. Periods. Periods. Periods. Say it all together now. PERIODS! I did this exercise in hopes that as adults we can get past the fact we will be discussing the female vagina excreting blood and ways to stay fit while doing so. If this seems like something you cannot handle, feel free to skip to my blog post where it shows me doing the side-lying leg raise where periods will not be present. Men, this information could be helpful for your spouse, girlfriend, bestfriend, mom, so please don’t dismiss it. 

 

Class is now in session…For starters, I have issues. Not the type of issues that send me to the mental ward, but the kind that physically tears me down and makes me hate my life once a month. I have for one have endometriosis, secondly have I have cyst in my ovaries (that are not cancerous but Dr’s won’t remove because of my age), I have another dysfunction dysmenorrhea. I will explain these terms so you are that much smarter:

 
  • Endometriosis: A disorder in which tissue that normally lines the uterus grows outside the uterus. 
  • Dysmenorrhea: Painful cramps that may occur immediately before or during the menstrual cycle.

I have had both of these issues since the very first day of having a period, but wasn’t diagnosed until my late teens, early adult hood. I have been on medicines since then. I have had to go through so many medications that naming them all would take some time and I don’t have that. I will make mention that birth control pills do not help me, I gained weight and stopped taking them. I have had to up my doses in meds because I get immune to them fairly quickly. I currently am taking a different medicine and one pill is 800mg but I believe it is no longer strong enough for me, so I will either take more than one pill . or have my Dr. up my dose or try me on something different. I will soon need to make an appointment with my GYNO Dr, to see if anything else is up with my body. I have thought about surgery since I do not want kids, but that is out of the question because of my age. Anywho long story short I am okay and healthy! thanks for the concern, but when my monster comes around each month.. well.. people will know.. because well… my moods. In my particular situation, I don’t find that exercise is comfortable on my first day of my period (because that is when all HELL breaks lose for me) – so instead, I will workout the days leading after that, thankfully mine only last 4 days, so it flies by fairly fast. For others, exercise is not an option & that is fine. We will drop you off at this stop. 

 

Next stop… Exercise is bound to be odd on your period (for those that do exercise when on their period), you may feel gross, uncomfortable and will most likely not want to participate in any high intensity exercises. This is how I feel.

 

What do we do…  

  1. Walk. Walking gets you moving without injury or danger, light walking, nothing too fast
  2. Runners have said it helps to do light jogs, maybe for you this is true, not for me
  3. Yoga. Choose a Yoga class that doesn’t require anything that would cause you to be uncomfortable while on your period
  4. Planks- planks are easy to do while on your period.
  5. Swimming- it can be relaxing because of the water hitting our tummies just right

Anything more than these would be individual to each person. Maybe nothing on this list works for you, then you will need to find your own relief another way. It is appropriate to lay down on your period and get sleep, drink water and take it easy but because I can’t stand bloating, gaining weight and feeling somewhat lazy, I like to do exercises my 2nd to 4th day of being on my period. I hope all of you women will find this list to be beneficial, also feel free to share exercises you do while on your period! 

 

Your fitness blogger,

Shay-lon xxxx