My First Fitness PhotoShoot (Back In March)

I forgot to post these on the website and on my blogs and honestly, I am glad I took the plunge because I plan on doing another photoshoot — hopefully outdoors and with a better physique but this was a grand experience and now I have somewhat of an idea on what to expect, so hopefully all of you enjoy these as well. 

 

Advertisements

Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

BeGreatGuys Post #4 — Being Average is Okay

Nowadays, people are striving to be the “best”, the best at sports, work, parenting, school, etc. It seems people steer themselves in the direction of competition in order to come out first, to be granted a reward, to be applauded, and to be remembered as someone with importance. In my opinion, the best thing to do is “be your best self” and that doesn’t mean winning at every sport or getting straight A’s in school; it means living life trying to have a good character, to stand up for what’s right when necessary, following your values/morals that correlate with who you are & choosing to surround yourself with like-minded individuals who don’t want to see you mentally exhausting yourself to be first place ALL THE TIME , but will also be there when you lose. 

 

Being average, doesn’t have to mean being complacent, or going through life with no aspirations — all that average means, is being okay with not being perfect in every aspect of your life and being okay with making mistakes, with losing a game, with getting a C on a test and studying hard next time to strive for that B+ & not weighing yourself down with comparisons to others, and obsessions of winning or being known by many. If all that attended your funeral were your family members and 3 close friends, would you be okay with that? or would you be the one to say, “nobody cares about me, only this many people attended” .. does the number that attends your funeral make a difference in how you feel about yourself? because if you think that having 100 people at your funeral is any better, try having 100 people at your funeral but only 5 of them actually care and have something they can share; memories, pictures, stories, and friendships — all the while the other 95 people attended just because they felt bad and didn’t want to be mean by not attending and didn’t even know who you really were (they liked you because you always won first place) but the second you lose first place, you lose those 95 people who you thought cared. 

 

Yes, strive for success and be great at things, excel in school and work. Compete in sports, be nominated for a prize for your efforts and continue to dream big — but don’t forget that being average doesn’t mean you suck, or that you can’t win, or that you are 2nd place loser. Being average is okay, because being average awards you the same gratification; you made progress, you did better and you might not have won every race or scored more points than your opponent but you tried and trying is way better than wishing you had. Being average doesn’t make you weak, fat or ugly, it means you are perfectly okay with being who you are because you love yourself and don’t need the audience to validate your worth; you don’t need a trophy, a fan club, a billboard in order to know you have a good character, you have flaws but don’t use them to weigh you down and that you put your effort into something you love- win or lose. You don’t need to know you are the best, to feel your best. 

 

I would know what being average is, because I am average and I love it all the same. 

 

“The best part about not winning all the time, is being able to lose and still walk away with a win; you kept the same attitude as you would have winning” -Shay-lon 

 
 

Monday Quickie

  • Barbell shoulder press: 3 x 3

 

  • 70% of 90% of 1-RM: 60 lb
  • 80% of 90% of 1-RM: 70 lb
  • 90% of 90% of 1-RM: 75 lb

 

  • Barbell bench press: 5 x 5, 110 lb

Superset:

  • DB shoulder press: 5 x 12, 50 lb
  • DB lateral raise: 5 x 12, 20 lb

So, this is a new 4 week cycle. I added 5 lb to this shoulder press, so my 1RM is 95 lb and 90% of that would be 85.5 lb. 

 

Today’s workout was a quickie because I was rushing around, this whole week will be very busy due to my plans this weekend — 😀 I will announce in the next pos

 

Saturday Sumo deads

  • Sumo deadlifts: 3 x 5, 3, 1

 

  • 75% of 90% of my 1-RM: 160 lb
  • 85% of 90% of my 1-RM: 180 lb
  • 95% of 90% of my 1-RM: 200 lb, 8 max reps

 

  • Barbell bench press: 5 x 5, 105 lb

Superset:

  • DB curls: 5 x 6, 60 lb
  • EZ bar bentover reverse rows: 5 x 6, 70 lb

Superset:

  • EZ bar curls: 5 x 6, 50 lb
  • Cable pulls: 5 x 6, 70 lb each arm
 
 

Sumo behind..

I have been off schedule with my posting, all I have is excuses & so I won’t go into detail, but I have been spending my weekends “supposedly” studying 😀 

 

As per usual, my Sumo deadlifts are always a week behind my other core lifts — please excuse any confusion this may cause. 

 
 
  • Sumo deadlift: 3 x 3

 

  • 70% of 90% of 1-RM: 150 lb
  • 80% of 90% of 1-RM: 170 lb
  • 90% of 90% of 1-RM: 190 lb

 

The sumo’s went over well, I recover from them faster than I do conventional deadlifts and I am still trying to find my comfort level with sumo’s as far as feet placement goes — how far to stretch so that I am both comfortable and reducing injury. 

 
  • Power clean to push press: 3 x 3, 105 lb
  • Power clean: 3 x 3, 105 lb

The superset of these was hard, but I was doing a horrible job Saturday with both of these lifts. No idea why but it did frustrate me, maybe it was my nerves, anxiety or my low energy levels or maybe I was losing some strength or not taking a long enough break between them. I don’t know, but I plan on going back to them Saturday and hopefully performing better. Wish me Luck!

 
  • Smith machine narrow stance squats: 5 x 15, 75 lb
  • DB bicep curls: 5 x 15, 40 lb
  • DB overhead triceps extension: 5 x 15, 20 lb

Cardio workout:

  • Treadmill interval running: 20 minutes, walk: 1 min, run: 2.2 (speed at 5.5) 

 

When Do I Use protein powder?? 

So.. I have had people ask me if I take protein shakes or any supplements regularly — and I think this is a good question for most fitness enthusiast as well as professionals to answer because I believe this question is important. For the sake of the question, I will answer if I take protein shakes, explain why or why not and share some of the ones I have tried and have liked. In a  future post, I will then answer if I take any supplements, lol 🙂

First of all, I DO NOT take protein shakes everyday of the week. As a matter of fact, I probably have one twice a week  if anything. Now this does depend if I have the protein on hand, or if I am purely just buying it from work (my gym serves protein shakes) if and when I have protein on hand, I usually will drink one a day and that’s only if I am going into work and need something to fill my stomach while during my shift or because I have taste for a shake and it beats eating a candy bar with no nutritional value. Now, if I purely buying it from work, then only about twice a week – ONCE. lol. so I will have it Monday and Wednesday and that is because I get them for free when I am working. Yay. I have to still invest into a food scale so I can do exact measurements but I like to think I am getting enough protein from food that I don’t need to rely on a protein shake all the time like some people. and when I do take protein shakes it is usually after a workout session because it is much faster to shake one up then to drive all the way home and make me a meal. lol. Just saying. 

I know people who have told me they take protein shakes about 3-4 times a day, in between meals and I only personally eat about 2 meals a day , if I am lucky, I have 3 main meals a day – I have to get better at eating the 6 small meals a day, but for me, I find it a lot harder to do that and I don’t think having that much protein a day would be beneficial for me unless I was at a huge calorie deficit or because I lacked it in my meals (which is very possible). Because of my goal of needing to lose 10-15 lb for my meet and to fit into a weight class I’d feel comfortable at (technically I would like to lose 20 lb) then I plan on redoing my macros and seeing where it leaves me, but I still don’t think my protein intake will need to be supplemented that often .. but we shall see. If I find my protein intake will need to be supplemented more often, then my answer might change but if not, then I will stick with what I am doing now when it comes to protein shakes. 

I am a firm believer that protein shakes hold good and bad because most people over indulge when they drink protein shakes and that can be the not so great thing, I think they should consist of protein obviously but depending on the other ingredients it could land you with high sugar, high carbs and probably calories that could account for 2 of your meals in a day. That is why I don’t drink them as often right now because I realize that they could be used against me as well if I am not cautious. If you are smart about the intake and ingredients; it could be useful to have a protein shake 🙂 

Now some of the ones I have tried, I have made YouTube review videos on: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg?view_as=subscriber

Quest – peanut butter protein shake (loved it)

Anytime Fitness Gym protein shakes (I like them)

&& BPi, Salted Caramel protein shake (it tasted okay, not too bad) but outside of that I haven’t really ventured out too much on trying new protein shake flavors from different companies unless I get free samples. 

Share some of the brands/protein you drink? 

How often do you take protein shakes?

Fitness WonderWoman

Shay-lon