Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 


  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)


  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs


  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs


  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs

1RM squat test

Warm up:

  • DB romanian deadlift: 4 x 25, 20 lbs
  • resistance band butt lifts: 4 x 25, red band
  • hip abduction 4 x 25, 40 lbs


  • Barbell back squat: 225 lbs = 1RM PR


  • Linear leg press: 6 x 12-15, 298 lbs
  • Kettlebell goblet squats: 6 x 12-15, 10 kg


  • Medicine ball slams: 6 x 12-15, 15 lbs, 10 lbs
  • Kettlebell swings: 6 x 12-15, 10 kg


  • Leg extension machine: 6 x 12-15, 50 lbs
  • DB calf raises: 6 x 12-15, 50 lbs

Watch the video of me performing the 225 lb squat today: Shaylon_fitnessWonderWoman

New Way of Doing Things

Time for me to finally hop off the Jim Wendler program and re-focus my attention on the things that Matt was telling me Tuesday so that when I schedule to see him in May, he can see I have developed in some form or fashion or at least have started implementing my programs around my weaknesses. Today was the first day back at the gym since meeting him Tuesday, so with it being Wednesday, and realizing I need at least 4 days a week — I decided I would start the core lifts with accessory work Monday. For the time being, Today, tomorrow and Friday I will be doing all accessory work using the warm up format he gave me, and only working on the muscles that he listed were my weaknesses. 


Today I focused on upper body accessory work & also added in some isolated core exercises as well. 


Warm up: 12-15 min

  1. DB chest press (because it will help with keeping my wrist straight) 4 x 25, 40 lbs & 30 lbs last set
  2. DB triceps overhead extension: 4 x 25, 15 lbs. 10 lbs, and 5 lbs
  3. Lat pulldown: 4 x 25, 30 lbs

I meant to keep the weight light while doing this warm up circuit but my ego got the best of me and I started with moderate weight thinking that I would be fine, but as you can see, I had reduce the load. 


Workout (Lats, triceps, rear delts) in that order


  • Assisted pull ups (wide grip) 5 x 8-10, 100 lbs
  • Assisted pull ups (narrow grip) 5 x 8-10, 100 lbs


  • Reverse grip triceps pushdown: 5 x 8-10, 50 lbs
  • DB Tate press: 5 x 8-10, 30 lbs


  • Cable face pulls: 5 x 8-10, 60 lbs
  • Seated bentover rear delt raise: 5 x 8-10, 20 lbs


  • One arm lat pulldown: 5 x 8-10 each arm, 20 lbs, 30 lbs
  • DB triceps kickback: 5 x 8-10 ea arm, 15 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs

Core Workout:

Tri set:

  • Decline medicine ball sit ups: 3 x 20, 8 lbs
  • Body weight decline sit ups: 3 x 20
  • Med ball slams: 3 x 20, 10 lbs

First day went alright, the warm up was grueling but definitely got me worked up and warm for the rest of the workout. Day two is tomorrow. 




Lifting Weights & Lunch with mom

Caution: Mini Story!

So today’s workout at the gym went well, but not only that, my mom decided to stop in for the second time at the gym this morning — and she got to meet my boss (the owner of the gym) for the first time, which went over very well. Small background on my mom’s fitness journey — she was a softball player all throughout her life practically, even in adult years until her life took a turn (which is how I got started in softball at such a young age because she was my coach for the longest time) and she loved playing but then as time progressed.. it wasn’t until maybe my freshman year of college or a little before that, she decided to join a gym. We both decided on joining Planet Fitness (it was just arriving in our town) and the membership was cheap enough we both could afford it and it was  a  way for me to lose weight at the time and for my mom to keep up with her health & wellness. For the longest time we both worked out at the same times and sometimes together but normally separate workouts, because obviously I was younger and could manage more than she was willing to do at the time. Fast forward a couple of years later and I got hired at the “Anytime Fitness” gym here in my town and that gave me a free membership at my job! yay! well for a while I was making it to both gyms, thinking why not, but soon enough I got sick of going to both and ended up just working out at Anytime Fitness each morning. My mom on the other hand stayed at Planet Fitness and did her own thing but as time went on, she stopped attending the gym all together. Fast forward to now, and here we are, she is now working out again and very happy about it, she misses it and will gradually get back to where she was comfortable and more confident with herself. I am more than proud of her for starting back up again and the fact she will be working out at MY GYM instead of Planet fitness, because I think with me being around, it will continue to motivate her and give her a reason to continue this lifestyle once again. Today was day two of her returning to the gym and she did well, she did a whole hour and a half workout with minimal assistance and tried some new equipment as well. Happy for ya mom 😀


On a even better note, I invited my mom out to lunch after out workout and we decided on Denny’s, which normally I am not a huge fan of because their service sucks and food is “eh” but today, the food was very tasty and customer service wasn’t bad. It was nice to spending time with my mom, we only live one life, so I want to make the best of what I have with people I love when I am able to. Don’t forget to spend time with loved ones 😀


Now back to my workout…

  • Barbell bench press: 3 x 5


  • 65% of 90% of 1RM: 80 lb
  • 75% of 90% of 1RM: 95 lb
  • 85% of 90% of 1RM: 105 lb, 7 max reps ( would have gotten 8 reps, had the bar not hit the brackets)


  • DB chest press: 5 x 8-10, 70 lb
  • DB incline press: 5 x 8-10, 50 lb
  • Barbell reverse bentover row: 5 x 8-10, 100 lb, 70 lb


  • push ups: 5 x 8-10
  • Seated cable low row: 5 x 8-10, 90 lb
  • DB shrugs: 5 x 8-10, 80 lb

Ab workout

  • One arm medicine ball slam: 4 x 20, 10 lb
  • vertical leg raises: 4 x 20

Tomorrow, I am looking forward to a workout I have with someone. They decided they are going to create the workout and I follow suit. 


Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3


  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps


  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:


  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 


Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

  • Conventional Deadlift : 3 x 5


  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps


  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger


2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 


My hope is by March, I will have 300 lb PR for my deadlift 😀


Leave your conventional deadlift numbers in the comments! 



Wall Ball Squat| CrossFit It Out

Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me,  I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL 

For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂 

but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL 


So besides that, how does one do a proper wall ball squat? 

  1. Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately) 
  2. Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
  3. Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
  4. Catch the ball and return to the starting position. 

What muscles am I working?

  • Quads
  • glutes
  • calves
  • hamstrings
  • abs
  • lower back
  • chest
  • front deltoids
  • rear deltoids
  • biceps
  • triceps

Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.


Leave your experience in the comments!