Macro’s from Yesterday .. Day Two

Yesterday (well Monday) we had a labor day meal — that was brought to us by our job. I work third shift so it technically was on Tuesday when we ate. I made some bad decisions & could properly measure out the servings, and so without accurate count of macros, I decided to not post the meals — but I still wrote everything down for my own records because I need to acknowledge what I did eat. I don’t feel any regrets about it, the food was delicious and it was free, and I love bbqs. I could of chosen to make a better decision but I didn’t because in the heat of the moment, everything looked amazing. 

Tonight, some of the people I sit with at lunch and myself are ordering a pizza to share and again I won’t regret it because I love pizza — but I  am going to try to be more aware of the portioning of eating the pizza. 

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Happy Labor Day & Motivational Monday!

I hope all of you have a wonderful Labor Day with friends & Family!

If you have the day off from work, make it worth your while 🙂

Don’t skip a gym session due to the holidays, work around the holiday cheer & get errrr done!

My Motivational quote for you is: 

“No amount of obstacles can stand in your way, you are unstoppable” 

-Shay-lon Moss 

Labor Day Workout – Sept. 4th

My Labor Day Leg Day!

Workout:

Superset:

 
  • Back squat: 1 x 15, 95 lb 

                              1 x 12, 105 lb

                              1 x 10, 115 lb 

( I did this as a pyramid workout) 

 
  • Vertical leg press: 3 x 15, 115 lb and 205 lb 

Superset:

  • Smith machine power clean: 3 x 10-12, 75 lb
  • Leg kickbacks: 3 x 10 each leg

Superset: 

  • Front squat (bar only): 3 x 15, 45 lb
  • Standing calf raises: 3 x 15, 95 lb

Superset:

  • leg curls: 1 x 15, 50 lb

                          1 x 12, 60 lb

                          1 x 10, 70 lb

  • Leg extension: 1 x 15, 50 lb

                                   1 x 12, 60 lb 

                                   1 x 10, 70 lb

(Did these both as pyramids)

 

Cardio: 3 times (1 minute rest after sprints)

  • 1 minute kettlebell swings – 8 kg
  • 1 minute box jumps
  • 1 minute sprints

Also, in honor of Labor day, I did some post workout pictures so that all of you can see my progress! follow my Instagram and check out my progress pictures from today! https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

If you are someone who does not have Instagram and would like to see my progress photos, please let me know and I will post them on the blog 🙂

 

If you like the workout, make sure to leave comments, likes and follow!

 

Fitness WonderWoman,

Shay-lon xo