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


My Gym Workout – Dec. 7th

Fitness, Gym, Exercise, Fit, Workout

I’m late, I’m late, for a very important date, a date of which with a blogger site.. people will be mad, they may cringe at the sight.. I’m late. 

.. Yes, prepare for more random quotes I shall make up. Some motivating, some weird and others very creative indeed. I happen to make that whole thing up as I was typing it, so I hope you all enjoyed it. 

One thing is for sure, I am late for writing my blog post, and apologizes, this one is my fault (nothing new), I have been slow on the trigger and more entertained by my text messages. I did not wing today, I was thoroughly prepared and happy with my choice of exercises. I have also decided to take part in a fellow bloggers #Instagram squat challenge, which I thought was very cool indeed as well. It will be very challenging but I am determined to complete it. If you are interested in the challenge she has posted, her Instagram username is: phoenixrise1. 


Warm up:

  • Treadmill: 12 minutes, no incline, 3.6 speed

Workout session: 

  • Assisted pull-ups: 4 x 15, 15, 10, 10. 40lb
  • Dumbbell single leg deadlift: 4 x 15 per leg. 15lb
  • Dumbbell alternating hammer curl: 4 x 15, 15, 10, 10 per arm, 40lb
  • Bulgarian split squat: 4 x 15, 15, 10, 10. 30lb
  • Renegade row: 4 x 10, 30lb
  • Curtsey lunge: 4 x 15 per leg
  • Air squats: 50 reps
  • Crunch machine: 5 x 10, 70lb

Cool down:

  • Treadmill: 5 minutes, no incline, 2.5 speed

I figured it out that I can do heavier weights for the renegade, and the single leg deadlift, so I will up my weights next time for those two exercises and see what happens. Overall this was a very good workout. 

Please feel free to leave your workout in the comment section. If you have enjoyed this workout, please save it, write it down, share, reblog, like, and follow. Thank you.


Your Fitness Blogger,

Shay-lon xxxx