September 13- Workout

Warm up:

 
  • 2-3 minute step up

Workout:

Superset:

  • Bulgarian Squat: 4 x 10, 30 lb
  • Hammer curls: 4 x 10, 40 lb

Superset:

  • Pull ups (wide grip): 3 x 10
  • reverse EZ bar curls: 3 x 10, 40 lb

Superset:

  • goodmorning: 3 x 10, 30 lb
  • Rack pull: 3 x 10, 95 lb

Superset:

  • Leg extension: 4 x 10 – 60 lb, 3 x 8- 80 lb, 3 x 6 – 100 lb
  • leg curls: 4 x 10- 60 lb, 3 x 8- 70 lb, 3 x 6- 80 lb

HIIT TRAINING: (5 rounds)

  1. plank leg raises (15 seconds)
  2. plank arm raises (15 seconds)
  3. mountain climbers (15 seconds)

If you enjoy my workouts make sure to like, comment, follow and share!

 

Fitness WonderWoman 

Shay-lon xo

 
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12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

My Gym Workout – VERY light leg day

Good day bloggers,

 

Today’s workout was a very light leg day workout, I didn’t want to overtrain my body and it needed somewhat of a rest without resting inactively, so I did a light workout for my legs (didn’t lift as heavy) so hopefully that will help with my legs so they don’t get to the point of injury. If there is one thing I have learned about training, it is don’t overwork yourself ALL the time, know when to lighten shit up and do less, because it is better to lift little weights than to get injured and not lift at all. I know we have to workout hard and strong most days (the majority of us) but it is okay to lighten up the weights or the amount of reps if you need to. I do this more often than some of you may think.  We don’t have to “go hard or go home” all the time.

 

Workout Session:

 
  • Smith machine squats: 3 x 6, 105 lb, 125 lb , 155 lb
  • Leg extension machine: 4 x 12, 70 lb 
  • leg curl machine: 4 x 12, 2 x 50 lb, 2 x 70 lb
  • leg press: 4 x 12, 180 lb
  • hip abduction machine: 3 x 15, 110 lb
  • DB swings: 4 x 12, 20 lb
  • Push ups: 20 reps
 

Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL. 

 

So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST  a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time. 

 

If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post) 

 

Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂 

 

Workout Session:

 
  • Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
  • smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
  • Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
  • smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
  • Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
  • Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
  • Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
  • leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
  • pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time) 
  • bodyweight squats: 240 reps (I will post the YouTube video next post) 

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxx

My Gym Workout- Another lengthy one.

FitFam Monday Jan. 9th 

Remember how I shared with all of you about my workout on Saturday being lengthy, well come to find out, today’s workout was also very lengthy as well. I didn’t mean for it to happen, but realized I had to make up for another day at the gym I missed. I woke up this morning getting my workout together on paper, when I realized, holy shit, I missed another day, I was trying my best to talk myself out of caring, but just couldn’t do it. LOL. So cheers to another time consuming workout that really challenged my mindset and my time management skills. 

 

I did not do a “warm up”, but instead did my 1st cardio workout first to get my body warmed up for my lifts afterwards.

 

Workout Session:

 
  • Cardio: Steady state (any mode of your choice), 45 minutes, 65%-75% of HR
  • Dumbbell push up to row: 3 x 6-10, 40 lb
  • Romanian Deadlift: 3 x 6-10, 155lb Superset with DB sumo squat: 3 x 6-10, 30lb
  • Pronated wide grip pullup: 3 x 6-10
  • DB lunge: 3 x 6-10, 40lb Superset with leg extension: 3 x 6-10, 110 lb
  • Standing calf raise: 3 x 6-10
  • Overhead press: 3 x 6-10, 40lb Superset with lateral DB raise: 3 x 6-10, 30lb
  • Triceps dips: 3 x 6-10 Superset with barbell bicep curl: 3 x 6-10, 40 lb
  • HIIT Training: 20 minutes, 30 seconds all out, 90 seconds recovery

I did some good PR’s while I was at, I did one for the push up to row (went up about 10 lb) which made me happy, plus my form during that exercise was a lot better and I was able to keep my balance better as well. Overall the workout wasn’t horrible, just long and tons of cardio got worked in. Hopefully tomorrow my workout won’t be as lengthy – fingers crossed.

Feel free to leave your workouts and gains in the comment section, share this with your friends/family and follow me if you don’t already.

 

Your Fitness blogger,

 

Shay-lon xxx

My Gym Workout – A lengthy one

FitFam,

I didn’t get the chance to write out my workout for you guys on Saturday, so I decided I would tonight.  This particular workout is extremely long (took me nearly 3 hours) but mainly because I was making up for the 2 days that I didn’t make it to the gym and wanted to push myself since Sunday’s are my rest days. I don’t recommend that anyone spends this long inside of a gym if you aren’t used to this, it is something you gradually work up to if you would like, but it isn’t always necessary. As long as you find some way, sometime to be active in your day, you are doing something right. The length of time and the kind of workout is up to you, but finding time to do it, there is always time, you just need to find it and use it. 

 

I did not do a warm up because I figured since I was starting with cardio, I would add it in with the actual workout instead of doing them separately. 

 

Workout Session:

 
  • Steady-state cardio: 45 minutes, 65-75% of HR.
  • Romanian Deadlift: 3 x 10-12, 105lb, 155lb
  • Bench DB step up: 3 x 10-12, 40lb
  • Bodyweight Wall squat: 3 x 10-12 
  • DB lateral to front raise: 3 x 10-12, 10lb
  • DB Flye: 3 x 10-12, 30lb
  • DB kickback: 3 x 10-12, 15lb
  • leg extension: 3 x 10-12, 70lb
  • DB push press: 3 x 10-12, 30lb
  • Pullup: 3 x 10-12 
  • Bentover barbell row: 3 x 10-12, 65lb
  • Cable hammer curl: 3 x 10-12, 20lb
  • Pike crunch: 3 x 10-12
  • Plank: 3 x 30 seconds
  • Air squats: 160 reps
  • Cardio: HIIT Training, 20 minutes,30 seconds all out, 90 second recovery

Overall a long workout but not a horrible one. It has been my first time being at the gym for so long actually, and time went by fairly fast while I was doing my workouts, it didn’t help that the gym was packed because of New Years, so some of the machines I had to wait to use them, etc. I enjoyed my HIIT Cardio workout at the end, it definitely made a difference in my workout since I don’t do a whole lot of cardio exercises.  Feel free to leave comments and share. 

 

Your Fitness blogger,

Shay-lon xxx

 

My Gym Workout – Jan. 2nd Starting the year off the same way

Hey hey hey! 

Welcome back everyone! This is only the second day of January and I already feel the same as I did in 2016. As always, I started my morning off with a workout at the gym. Today’s workout was long in length, but still entertained my gains and gave me great pleasure. I am hoping those that follow my workouts and give them a go will appreciate this one/don’t feel rushed and continue to push yourself. 

 

I am still not sure what my blog will consist of – when it comes to the new 2017 blog, but I do know that I will be changing my theme at some point and will more than likely have a plan in place within this week or next (fingers crossed). I did however, give some thought into possibly using snapchat to blog with some of you and take video footage, etc but not sure how I want to go about it and whether I will use snapchat, twitter or insta video wise (live video), so that is something that is floating around. I have had many people ask for more collabs and guest posting, so I have some ideas down on paper. Right now, I am taking it a day at a time and just organizing my thoughts with this blog. Thank you for being patient with me.

 

Warm up: 

I didn’t do a proper warm up, the gym was really busy, so I had to do what I could with what I had available to me and used my lifting as warm up with no weights. 

 

Workout Session:

 
  • Dumbbell pushup to row: 3 x 6-10. 15lb (45 second rest between sets)
  • Romanian Deadlift: 3 x 6-10. 1 x 105lb, 2 x 155lb (45 second rest between sets)
  • Dumbbell Sumo Squat: 3 x 6-10. 30lb (45 second rest between sets)
  • Pronated wide-grip pullup: 3 x 6-10. (45 second rest between sets)
  • Dumbbell lunge: 3 x 6-10. 30lb (45 second rest between sets)
  • Leg extension: 3 x 6-10. 90lb. (45 second rest between sets) 
  • leg curl: 3 x 6-10. 70lb (45 second rest between sets)
  • standing calf raise: 3 x 6-10. (45 second rest between sets)
  • barbell upright row: 3 x 6-10. 35lb (45 second rest between sets)
  • standing overhead press: 3 x 6-10. 40lb (45 second rest between sets)
  • Dumbbell lateral raise: 3 x 6-10, 30lb. (45 second rest between sets)
  • Triceps dips: 3 x 6-10 (45 second rest between sets)
  • V-ups: 3 x 6-10 (45 second rest between sets)
  • Air squats: 135 reps
  • Kneeling cable crunch: 3 x 6-10 (45 second rest between sets)

Feel free to let me know what you think of the workout if you decide to give it a go! for more workouts, click here. Thank for reading, feel free to leave comments, share, reblog, and follow me!

 

Your Fitness blogger,

Shay-lon xxx