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

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My Gym Workout – Dec. 28th

Ello, hello, hey fitfam

I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one before heading to the gym – don’t ask me how this happened, something tells me it was from the lack of sleep the night before or the late night partying where we all remove our bras and undies and show up to work! xD okay maybe not that. 

Today’s workout consisted of back and arms. Many people for whatever reason don’t like working out the arms because it is “boring”, but I find that it can be fun and quite entertaining depending on the exercises you choose – and the amount of gains you get on leg day is possible on arm day if you really hit that weight hard. Today I PR’d in multiple exercises (which I will make mention which ones and by how much) and so that made me happy about arm day. I love back muscles, they are super nice to see on other people and I love when mine show – it is to die for. lol – maybe not that serious. 

Anyways…….

 

Warm up:

 
  • /Treadmill: 10 minutes, 2.0 incline, 3.8 speed (you are probably wondering when I plan on doing something different with my warmups) 

Workout Session: back & arms

  • Wide-grip lat pulldowns (dropsets): 5 x 15, 12, 10, 8. 6 (amount of reps)/ 1 x 100lb, 1 x 85lb, 1 x 70lb, 1 x 55lb, 1 x 40lb
  • Wide-grip half lat pullown: 3 x 15, 100lb (first time doing this exercise)
  • one arm cable row: 4 x 8 per side, 25lb Superset with wide-grip cable row: 4 x 15, 2 x 42.5lb and 2 x 50lb (this was using the dual pulley cable because someone had to use the other one, so the load is smaller) 
  • Alternating Dumbbell curl: 5 x 15, 12, 10, 8, 6. 40lb – I PR’d by 10 pounds more! yay!
  • Preacher curl with the EZ-curl bar: 3 x 10, 8, 6. 30lb Superset with seated incline dumbbell biceps curl: 3 x 15, 30lb
  • Close grip bench press: 4 x 12, 10, 8, 6. 1 x 35lb, 1 x 55lb, 1 x 65, 1 x 75. I PR’d by 5 pounds! yay! I think my 1RM used to be 100lb, so I am aiming for that again
  • Rope Triceps pushdown: 3 x 12, 10, 8. 30lb Superset with overhead rope triceps press: 3 x 12, 10, 8. 25lb

My preacher curl I am going to go up to 40-50 pounds because 30 was easy for me. I want to get my bench press back up to 100lb, so it is a work in progress at the moment. I am happy to announce my biceps have gained some hefty vein gains and muscle.. looking like a huge hill no one wants to ride their bike down. lol. I didn’t have to do squats today (squat challenge rest day) yay for me! my legs said “not today shay, not today”.

If you are someone who has been following my workouts and doing them, please let me know what you think, I know many people on Insta have told me that they have been doing my workout and have thought some of them to be killer and I love it, so if you are one of those people, give me some feedback on your thoughts! 

 

Leave all your workouts in the comment section, along with your PR’s and positive attitudes! Feel free to share my workouts with friends and family, get them motivated and lifting! 

 

Your Fitness blogger,

Shay-lon xxx

 
 
 
 

My Gym Workout – Happy 1st of December!

Glasses, Champagne, Toast, Celebration

Hello FitFam, 

Happy 1st of Decemeber to all of you! 

December will probably be a busy month for most of us since the holidays are always crazy and busy and other of us may have to endure some horrible winter weather. Yuck! Definitely not looking forward to that. Anyhow, today John could not make it this morning for his workout, so he said he would go after work today, hopefully he does. He didn’t confirm whether or not he attended yesterday, but for my sake, I hope he did because I don’t send workouts for fun, lol. He did say he would be showing up tomorrow morning, so we shall see. Tomorrow will be a very busy day for me, as always. So, I may or may not be available to post my workout and other content. As you all are aware, I take weekends off away from the blog, but I may still come by and do some things since I have to write another article. Today’s workout was simple, heavy and actually was a personal best for me.

 

My workout:

Warm up:

 
  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

Pyramid (leg press):

  • 1 x 12, no added weight
  • 1 x 12, 50lb
  • 1 x 12, 90lb
  • 1 x 12, 140lb
  • 1 x 12, 180lb
  • 1 x 10, 230lb
  • 1 x 8, 270lb
  • 1 x 4, 360lb
  • 1 x 4, 360lb

Between sets of leg press, I was doing Seated Russian Twist:

  • 9 x 30 with a 25lb weight plate. I have thought about using a 45lb weight plate.. to see if I can manage it, that will be another goal. 

My last exercise of the day today:

  • Dumbbell squat to shoulder press: 4 x 10, 40lb

I PR’d in my leg press, my new all time high is 360lb, next goal is 400lb. I thought I would only 1RM it because it was heavy, but I managed to get 4 good reps, almost 5. My dumbbell squat to shoulder press was a new PR’d as well, I increased my weight by 20lb, so that was exciting, hopefully my next goal will be to hit 60lb 🙂 Overall good workout. 

 

If you enjoy the post, like, share, comment, follow me. 

 

Your Fitness Blogger,

Shay-lon xxxx