Wednesday Sept.20th – Workout

Workout:

Superset:

 
  • DB overhead Triceps extension: 3 x 8-10, 20 lb
  • EZ Bar reverse lunges: 3 x 10, 40 lb

Superset:

  • Close Grip DB press: 3 x 8-10, 20 lb, 25 lb, 30 lb
  • Plie Squats: 3 x 10, 30 lb
  • Standing bentover one arm DB triceps extension: 3 x 8-10, 20 lb each arm

Superset:

  • Tate Press: 3 x 8-10, 40 lb
  • Goblet squat: 3 x 10, 30 lb
  • glute bridges: 3 x 10

HIIT Training

  1. Jumping jacks (1 minute)
  2. mountain climbers (1 minute)
  3. plank arm raises (1 minute)
  4. bodyweight squats: (1 minute)
  5. side leg raises (1 minute)

I did ONE round, with 1 minute rest between exercises. Today was a very simple exercise, mainly focusing on hypertrophy, so muscle mass, but not as much strength. Reason being is because I am working at the gym with a client for training today and I want to be at my best as far as recovery so I can do the movement properly.  Wish me luck! for am I eager and excited all in one! 

 

Fitness WonderWoman,

Shay-lon xo

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Sometimes We make our home the gym.

FitFam Monday!

Today, I decided on making today an at home workout, because I wasn’t too excited to leave the house in the cold air. I woke up the same time as I would have normally if I was getting ready for the gym, but this morning, when I woke up, I made it my mission to do my meditation in bed. It was a very relaxing experience and cleared my mind for today’s agenda. This was my first time doing it in bed, and the reason being is because someone had told me they did it in bed and enjoyed it greatly. Not to mention I have a hard time remembering to do my meditation so doing it when I wake up helped me to remember. 

 

Usually my workouts are long and grooling, but I made sure to make today’s easy (everyone needs an easy day).

 

Workout Session:

 
  • Body weight squats: 220 reps

3 Round Circuit – I would recommend that others do it while working out at home, good for beginners. 

  • leg raises- 10 reps each leg
  • lateral leg raises- 10 reps each leg
  • 10 push ups
  • V-ups- 10 reps
  • sit ups- 10 reps
  • bench tucks- 10 reps

Do this for 3 rounds, with a 30-45 second break between circuits. or if you want something more advanced, do it with no break between each circuit. I did it with a 15 second break between. 

 

For that that workout at the house, leave some exercises you do in the comment section! 

 

Your Fitness Blogger,

Shay-lon xxxx

My Gym Workout- Nov. 22nd

Gym, Exercise, Sport, Bodybuilding

Hello FitFam! happy wonderful Tuesday!

Today… Was another day at the good old gym. I woke up hoping that my warm-up would be better than yesterdays, and hoping that something good comes out of workout for my sake. I realized, that being at the gym wasn’t a race, so I wasn’t going to rush anything, instead take my time and do all I can and do my best, even if I fail, I tried and I would try again tomorrow if I needed to. I came with a positive attitude.. 

 

Warm up:

 
  • Treadmill: 12 minutes, 5% incline, 3.4-3.6mph first 4 minutes. Alternate between 5.5mph jog and 6.5mph sprint every minute. 

Again, the cardio sucked, I was on a roll during the first 4 minutes and did very well with the 5.5, but then when starting the 6.5, I stuck with it, but something seemed wrong, something didn’t feel right about my body, about the way I was feeling and I didn’t want to continue and end up hurting myself. I decided instead, that I would alternate 4.0 and 6.5 speed every minute instead. It worked out fine after that. Although the sweat pouring down my face, let me know things were just getting started. I think another reason my running has been off is I haven’t sprinted in a while, I might be starting that time of month soon and because I haven’t done interval training in a while either. I managed though and continued on. 

 

Workout Session:

  • Smith Machine squat with toes elevated: 4 X 12, 105lb
  • Curtsy lunge: 4 X 12
  • Cable Kickback: 4 X 12 per leg, 10lb
  • Seated calf raise: 4 X 12, 50lb
  • Superman: 4 X 12 
  • Side-lying leg raise: 4 X 12 per leg

I will admit the superman’s killed me, having to do 4 sets of 12 reps almost made me vomit.. almost. It seems like it would be an easy task, but you feel it and sometimes you just want a break but you realize you aren’t done with the set yet so you have to keep going. Me, I take my damn breaks! lol. you can judge me. The lunges after the squats were a good idea because double the leg day burn! got to love it. I did a video of ONE of these exercises for TopicTuesday today, so be on the lookout 🙂 

My squat for 12 reps, was well, HARD for 105lb, and I had to take a 10 second break between like 5 reps because i am not yet ready to do 12 continuous reps of 105lb. I used to do 200-250 with 10 reps but haven’t since graduating college .. my nutrition changed, my training changed, shit happened and now I am trying to get back to it. Anyways, today wasn’t a bad day, just a less of a bad day than yesterday. I thought I would inform all of you on some things: Goals of mine. 

  1. I need to still take my exam – hoping next month
  2. I want to get back into CrossFit again and compete this time since when I last did it, college was on my plate and I couldn’t manage, along with work – I am hoping this time, I can put my ALL into it and take it more seriously
  3. I want to train to compete in my first Spartan Race/Tough Mudder, have been wanting to do this for a while.  
  4. I want to hit 1000 followers on my blog by the end of this year! haha. – hopeful but won’t be upset about it. 

These four things are some of the goals I have for myself, so hopefully I knock them out of the ballpark. I have some other goals, but I don’t think I need to give all my se