New gym experience & gym partner

Workout:

 
  • Smith machine bench press: 5 x 3, 115 lbs

Superset:

  • smith machine shrugs: 6 x 12-15, 205 lbs
  • EZ bar bicep curls: 6 x 12-15, 40 lbs

Superset:

  • DB triceps kickback: 6 x 12-15, 15 lbs
  • EZ bar military press: 6 x 12-15, 40 lbs

Superset:

  • Cable chest press: 6 x 12-15, 50 lbs
  • Db front raises: 6 x 12-15, 20 lbs

Superset:

  • DB chest press: 6 x 12-15, 60 lbs
  • Seated triceps overhead extension: 6 x 12-15, 10 lbs

I worked out at the Planet Fitness in a new town with my friend 🙂 so I had to change some things up to my original workout. Haven’t used a smith machine for bench press in years, >.< but it worked out decently. It was nice to workout with a friend and show her the ropes with lifting. Overall good ex

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12 Week Cut Program (workout)|Week 5

HAPPY MONDAY FITFAM!!!

 

I have a video for you to watch giving you the synopsis of my week 4 of the 12 week cut program I am doing, so be on the lookout for that. It has been awhile since I have posted my workout, so wanted to make sure I stay on top of that and record my today’s workout and show you some improvements. I have been challenged on YouTube to do burpees for 2 minutes, and record it, and so I may possibly be doing that Wednesday if I don’t purposely forget about it. LOL Today was an upper body day and i really got a good pump! Tomorrow and Wednesday I have some reviews to do on products I have taken (supplements) so be on the look out for that as well if you subscribe to my YouTube channel! 

 

I also wanted to mention: GOOD JOB TO ALL THE COMPETITORS IN MY PUSH UP CHALLENGE! YOU HAVE ALL DONE REALLY WELL AND I AM SO PROUD OF HOW FAR YOU GUYS HAVE COME IN THIS CHALLENGE, KEEP KILLING IT! — GIVE THEM A ROUND OF APPLAUSE! 

 

Workout Session:

 
  • Incline bench press: 4 x 8-10 (50Lb) 
  • One Arm DB Row: 4 x 10-12 (30Lb)
  • Seated barbell press: 4 x 8-10 (40Lb) with superset standing military press 4 x 8-10 (50Lb)
  • Pull ups: 4 x 10 (no assistance)
  • skullcrushers: 4 x 10-12 (20Lb)
  • DB Curl: 4 x 10-12 (40Lb)
  • Cardio: 15 minutes, treadmill, 4.8 speed, no incline

I increased my one arm dumbbell row by 5Lb, improved in my pull-ups, cardio has been fine at this speed, but may improve the speed during week 6. I am may be ready to increase my my skullcrusher weight and dumbbell curl weight as well. Overall, I am seeing good mass gains and definition in my arms and legs. Tomorrow will be a leg day workout 🙂 Tune in!

 

Feel free to share, like, comment and reblog. For more of my workouts, click Here (they may be mixed in other categories on my blog as well)

 

Your Fitness Blogger,

Shay-lon xox

My 12 Week Cut – Day 13 (Week 3)

Happy Monday!!! Fit Family 🙂

 

All of you probably thought I forgot to keep up with my program BUT no, I have been keeping up with it (just haven’t posted about it in some days because my workouts are repetitive a lot and because I wanted to give you guys something new to look at instead of sharing the same workouts) I will be doing a YouTube video today talking about my 12 week cut and some updates so that everyone can stay aware of my body and eating and workouts. I figured I would share this workout since I did go up in weight since day one in some of these exercises and let ya’ll in one a secret toward the end of this blog post.

 

Workout Session:

 
  • Incline bench press: 4 x 8-10 (increased the amount of sets by 1) 50 lb (increased the weight by 5 pounds) this was a good thing, I am feeling it very much so and it definitely is a struggle but I am happy I am able to do 50 lb at 10 reps.
  • One arm DB row: 4 x 10 -12 (increased the amount of sets by 1). 25 lb, I again increased the weight by 5 pounds and I think by next week I will be going up another 5 pounds hopefully. 
  • Seated Barbell press: 4 x 8 -10 (increased the set by 1) 40 lb, increased the weight by 5 lb. Which is very good, it is very difficult, the first set always works out but the 2nd and third set gets more difficult. I don’t think I am ready to go up another 5 until another couple of weeks on this one (which is odd, since my standing barbell press is 50-60 lb)
  • pull ups: 4 x 10 (increased the set by 1) and this did make a difference by increasing the sets, I was fatigued by the 3rd and 4th set honestly. 
  • skullcrushers: 4 x 10-12 (increased the set by 1) 20 lb and yes this does make a difference, I don’t know if I am ready for 30 lb yet, so I will stick with 20 lb for now. 
  • Dumbbell curls: 4 x 10-12 (I increased the set by 1) 40 lb. I think next week I will try to go up by 5 lb and see how I am doing, because I do well with my dumbbell curls for the most part but doesn’t mean I am ready to go full blown hulk mode.

I have finally also figured out the numbers (goals) for my low carb days,moderate carb days and high carb days based off my calories per macros, but to be honest, this is changing rapidly because I somewhat made a mistake in this, so I will talk about this in the YouTube video instead to save you from having to read a novel. 

 

My cardio has increased, today it was 10 minutes on the treadmill 4.8 speed and no incline. I felt good, no side stitch (I plan on writing about) because I just figured out what this was when I was getting sharp pains in my obliques. Hopefully it will help others who might have the same problem as I have. Otherwise , today I was out of the zone.. I really was and my right arm triceps  muscle hurt so much during my seated barbell press that it irritated me, I might have pulled something but I should hopefully be okay tomorrow. The secret is: Cutting is not easy! it takes so much dedication and discipline! I am feeling the overwhelming efforts. 

 

Are any of you on a cut program? how is it going? what week are you on? have you noticed any changes or results yet? 

 

I will share in my video what my weigh in revealed to me! lol — 

 

Your Fitness blogger,

Shay-lon xoxo

Smith Machine Back Squat (My YouTube Video)

https://www.youtube.com/watch?v=hYh9rbwye8I

I did 3 x 8-10 

Warm up.

105 lb

125 lb

Please feel free to subscribe to my YouTube channel for more videos 😀 thank you!

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 
  • Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
  • leg curls: 3 x 12 -15. 50 lb 
  • leg extension: 3 x 12-15. 50 lb
  • leg press calf raise: 3 x 15-20. 130 lb
  • plank: 3 x 60 seconds
  • twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

12 Week ‘Cut’ Program (Day Six)

https://www.youtube.com/watch?v=VUpwoSGstr4

Seated Russian Twist (My YouTube Video) using 45 lb weight plate

https://www.youtube.com/watch?v=XCg9B5v8Obc

This video is of me demonstrating the seated russian twist using a 45 lb weight plate.

I would highly suggest to beginners to start this exercise without the use of weight until you get the form and technique down and strengthen your core. This is a great workout for the core muscles and you will definitely feel it. You can use lighter weights and do higher reps, when I was first beginning, I used 25 lb and was doing 50-100 reps and then decided to go up in weight, so there are various ways to increase the intensity of the workout. Hope all of you enjoy!

Make sure to subscribe to my YouTube channel and follow me on Social media 😀