Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 
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Saturday Afternoon leg day

Week Five|Day Five

I suppose today I got lucky, because I didn’t lose any strength in these quads and hammies 🙂

Workout:

Superset:

  • Barbell front squat: 3 x 8, 100 lb
  • DB goblet squat: 3 x 10-12, 25 lb

Superset:

  • Linear leg press (hamstring foot placement): 3 x 8, 388 lb 
  • Smith machine narrow stance squats: 3 x 10-12, 75 lb

Superset:

  • Seated calf raise: 3 x 8, 100 lb
  • DB plie squat: 3 x 10-12, 25 lb

Superset:

  • Seated DB curls: 3 x 8, 50 lb
  • Weighted Dips: 3 x 8, 15 lb – this was easy 🙂

Superset:

  • Leg extension: 3 x 8, 60 lb
  • Leg curls: 3 x 8, 60 lb

Superset:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 10-12, 40 lb

The last set of Front Squats, I was ready to walk away because it was starting to feel heavy! >.< but I made it! 

 

Fitness WonderWoman,

Shay-lon 

 

Saturday … Week three|Day five

Workout:

Superset:

 
  • Barbell front squat: 3 x 12, 85 lb, 95 lb
  • Linear leg press: 3 x 12, 270 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • EZ bar goodmorning: 3 x 12, 30 lb
 
  • Seated DB curl: 3 x 12, 50 lb
 
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg curls: 3 x 12, 60 lb
  • leg extension: 3 x 12, 60 lb
 
  • Leg raises: 3 x 12 ea leg

My front squat felt good, but could not reach 12 reps at my normal 100 lb this week, so had to go down to 95 lb and could going to do one set of 12 reps then had to decrease another 10 lb and did my last set 85 lb, I am hoping I can build that front squat strength so I can increase the weight. 

 

Fitness WonderWoman,

Shay-lon

Thursday, Sept. 28th Workout

Traps, Lats & Forearms (Light weights, higher reps)

 

Workout:

Superset:

 
  • Chin ups: 3 x 15-20
  • Barbell shrugs: 3 x 15-20, 135 lb

Superset:

  • Close grip front lat pulldown: 3 x 15-20, 90 lb
  • Plate shrugs: 3 x 15-20, 90 lb

Superset:

  • Full ROM lat pulldown: 3 x 15-20, 40 lb
  • Finger curls: 3 x 15-20, 20 lb

Superset:

  • Palms down DB wrist curl: 3 x 15-20
  • rope straight arm pulldown: 3 x 15-20, 50 lb
  • DB shrugs: 3 x 15-20, 60 lb

Pull ups: 3 x 5

 

Cardio:

  1. Jump rope: 1 minute
  2. Jump rope: 45 seconds
  3. Jump rope: 30 seconds
  4. Jump rope 1 minute
  5. Jump rope: 45 seconds
  6. Jump rope: 30 seconds
  7. Jump rope: 1 minute

HIIT Training (3 rounds)

 
  1. Flutter kicks: 15 seconds
  2. Sitting twist: 15 seconds
  3. Leg raises: 15 seconds
  4. Raised leg circles: 15 seconds

1 minute rest between rounds. 

 

I will be the first to say that my hiit training today was challenging, it was my first time performing leg circles and leg raises as ab workout but it was challenging for sure, don’t think I could have lasted longer than 15 seconds. I did those 3 sets of pull ups and barely could do 2 because by then my traps and lats were sore! but the chin ups came easy and of course the jump rope was fun! Overall a good workout!

 

Fitness WonderWoman,

Shay-lon xo

 

P.S a lot of people forget to work their wrist and forearm muscles, but do know it is very important, so start implementing them as part of your workout! if you need some ideas, hit me up!

Fitness/Health Advice & Tips #2: Take a Rest Day

Take  A Rest Day!

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-tips-2

 

Guest Post- Treadmill Running or Outdoor Running: What’s the difference?

Hello bloggers, 

Today I have a guest post written by Lindy Schwarts on the difference between running on the treadmill and running outdoors. I know many of my followers are avid runners and for those of you who want to start running, this article will be just as helpful for you as well. I hope that many of you will enjoy this article.  Lindy contacted me about wanting to guest post for my blog after reading one of my more recent blog post and sharing her appreciation for my written work, after learning that she enjoys fitness and has a blog that talks about fitness machines, I felt that it would be more than appropriate to have her as a guest post because believe it or not, I learned quite a bit from this article. I want all of you to keep an open mind, there is no right or wrong answer but this article will help to give you perspective. Thank you Lindy for writing such a great piece! 

Treadmill running or outdoor running: What’s the difference?

No matter where you do it, a run is still a run. Based on researchers, a treadmill run is just as effective as an outdoor run. For years, runners glorify the benefits of outdoor running. Yet, as the outdoor environment in most areas of the world becomes harsher, running on a treadmill becomes the second option. Treadmill users enjoy the convenience that each running sessions bring. However, running purists maintain that there is no substitute for outdoor running. They maintain that the benefits of running outside outweigh the benefits of using the treadmill. A question frequently asked by runners and even now – runners alike is if treadmill running can build the same endurance as running outside. Runners – beginners and experts alike are also mulling about this great question: Is there a difference between outdoor running and treadmill running?

 

On the level of difficulty

 

Treadmill running is easier since there is a belt that assists the leg for the easy turnover. This has directed the runner’s pace so much so that runners coming from treadmill running find out that their pace on the treadmill does to correlate to outdoor running. The rearward motion of the belt helps the runner in his stride and rhythm patterns. This reduces the need to drive your weight forward. The treadmill’s belt is also cushioned as compared to the hard pavement, so the impact of the movements on the joints is also reduced. This is especially beneficial to those who are overweight or prone to injury.

It is also easier to run on a treadmill, there is no wind resistance. In an outdoor run, the legs should be propelled forward and pushing against the wind resistance. However, sports researchers have found a way to make running on the treadmill the same as that of running outdoors. The research showed that if you adjust the setting of the treadmill, to a 1% incline or grade, then the machine can very well simulate the conditions when running outdoors. It stimulates the effort and energy cost the same as that of running outdoors. Therefore, it makes the runner’s pace similar to the pace taken on running outside.

As it is easier to run on the treadmill, running enthusiasts should utilize them for speed training. One can increase the speed at a shorter interval then make it slower at the recovery phase.

Convenience is the name

With the increased awareness and adherence to wellness programs, the establishment of gyms and health clubs has become very common today. It is not surprising to see gyms of all types popping up in the neighbourhood. Hopping onto a treadmill has never been easier.

As most of us have already sworn to follow the tech – savvy lifestyle, the use of the trackers, gadgets and even phone are easier when you are indoor and running on a treadmill. The presence of the accessories and gadgets in the exercise equipment are delivering videos, news and music allow you to multitask while keeping fit.

The treadmill machine, as well as the environment where one is running, is simply consistent. The room’s temperature is controlled and one can control and manipulate the surrounding. The treadmill allows the runner to set a phase then maintain it. This will be beneficial if the runner wants to build his stamina or training for a particular event like a marathon. It helps the runner sustain his determination if it seems to be weakened. Running outside sometimes makes it harder to keep constant track of the runner’s progress while in the treadmill, all the essential biometrics data can be programmed. There are machines that can accurately measure heart rate and calories burned. They also allows you to monitor your progress like the speed, distance and calorie burned.

Dealing with the elements

 

Most runners would say that it is easier to run on the treadmill as you are not dealing with the elements in nature. Harsh temperatures like the scorching heat during summer and the bitter cold during the winter.  Ironically, the lack of the elements in nature when treadmill running also makes it less preferable for some runners. Researchers also pointed out that exercising in green spaces in nature was associated with greater relaxation, the decrease in the tension and anger. The results revealed that people who exercised in nature find the activity more enjoyable as it has given them better mood, better relaxation, and even better sleep.

The outdoor environment gives runner’s visual cues which somehow signals that the finish line is almost near. In the treadmill, the redundant views on the wall might not motivate the runner enough to push for more. The moderate exposure to the sunlight helps in the synthesis of Vitamin D and this is another advantage being in the outdoors.

Since we are assured that we still get the adequate exercise even in the extreme weather and environmental condition. Access to a treadmill means that there is really no excuse to miss out on the running schedules and attaining fitness.

Pushing yourself some more

 

In outdoor running, going beyond your threshold can be difficult. Using the treadmill makes it easier to push yourself for more. The machine enables you to take control of your speed, incline, and duration at a touch of a button. Setting a pace then maintaining it is easier on a treadmill. This is useful if you are training for a specific event or just looking to improve your stamina endurance. It is also helpful to keep you going when your determination is wavering. As a runner, you can easily monitor your progress on speed, distance and calorie counter displays.

Risks to take

 

Outdoor running puts you at the risks of injuries due to falls or missteps, there’s pollution from traffic to contend with. If we run on the streets, we might be at risk for accidents. The exposure to the harsh weather can make us vulnerable to diseases.

However, there are also risks to using the treadmill even in the controlled environment of the gym. The repetitive running motion that you do on the flat surface of the treadmill makes you at risk for joint and ligament injuries. When on a treadmill, it is better to have a variety of movements and set them at varying speed. Outdoor runners are also vulnerable to these risks especially if they only run on a concrete pavement. The changes in your strides due to the changes in the terrain has a beneficial effect in lowering your risk for injury. The more you adapt your movements to the curbs, hill or corners, the less likely you overuse the same muscle. For those with injury, it is best to use the treadmill to prevent further damage.

Treadmill running has already evolved from being an inferior form of running as compared to outdoor running. There is a specific circumstance which will push even the staunchest fan of the outdoor running to use the treadmill. Using the treadmill can be very effective knowing that we can customize this machine according to our needs. If we are able to adjust the speed and the incline, then we may have the best option for running in our hand. You and your body shall determine what surface that is best for you and this will determine the outcome of the debate.

 

Lindy Schwarts of https://amazingmachines.info. I’m a very active women. My passions in life are Fitness, Yoga, Golfing and Kids. I started earlier this year playing a Little around with websites and I can say that’s a new challenge unlike anything else!

 

How to “Active” rest on a rest day

Don’t be the pink panther in this above picture.. 

 

Obviously he had too much fun the night before and now is rethinking about his actions all the while holding this last night’s beverage. We don’t want to be that guy, or maybe we do, either way, this isn’t a form of “active” rest. 

 

Many times on a rest day, people assume it means go watch your favorite netflix show while eating bon bons and sipping on your favorite beverage of choice BUT in all reality, your rest days should be more productive but not as extreme or intense as your workout days. I mean it is okay to eat bons bons and watch netflix – because having an actual day of rest is very important in training to keep from over-training and reduce chances of injury and exhaustion. I just mean the majority of your rest days should consist of productivity and things that don’t keep you indoors sitting on your butt all day, unless you are watching my YouTube videos (then by all means don’t move until you have watched them all) – I didn’t even learn this whole active rest idea until I was told about it during college and guess what? it made total sense to me. Hopefully it makes sense to you as well. So many of you want ideas on what to do on rest days that don’t consist of staring at the blank walls in your room? good, I am here to help you with this. 

 

I am going to name a few activities one can do for their rest days to keep them moving and grooving and heart pumping! 

 
 
  • go for a walk, I don’t mean to the fridge and back to your bedroom, I mean an actual walk someplace (trails, to the corner store, friends house, etc)
  • go swimming
  • participate in some sports 
  • ride a bike
  • go bowling
  • throw frisbee
  • take a hike 
  • go dancing
  • scuba diving
  • mountain climbing
  • rollerblading
  • ice skating
  • rowing
  • boxing
  • jump on a trampoline
  • skateboarding/longboarding
  • surfing
  • play some hopscotch
  • take the family to the nearby park

There are many, many activities one can do on their rest days. The point of an active rest day is to keep you moving so that you don’t get used to sitting all day and doing nothing. – which doesn’t benefit you. Usually when one continues their workout routine after an active rest day, they have more energy than the one who sat all day in the house the night before. Keep yourself busy throughout the day 😀

 

What do you like to do on your rest days? (be honest) leave answers in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxooo