Squat Challenge- FINAL DAY! :) I DID IT!!!

https://www.youtube.com/watch?v=cGWkq6GTcUQ

Hey everyone! 

Today was my LAST DAY OF THE SQUAT CHALLENGE! I conquered it, the unbelievable 250 reps, I did it! I fucking made it! I started off now knowing if I would even get past 50, I had no game plan and I thought to myself, I wanted to reach at least 100, and call it a day, but when I reached 100, I realized, the fire was still in me and decided to continue on! 

This challenge was hard, it was mentally hard because every chance I had, I could have quit if it wasn’t for the competitive edge in me – if it wasn’t the constant reminder that I want to know what it feels like to finish something like this. Many days I did this after leg day workout and fuck did it hurt like all hell, but I pushed through, I wish you could have seen the videos from the beginning up to now and how I have changed the pace and changed the amount of rest between reps, everything I did for this challenge made me realize something about myself and i am very proud of how far I have come! 

Tomorrow is the FIRST day for those that signed up for the squat challenge, you will all receive an email from me when I wake up. When you are finished with your reps, you may send them via video, or just email me back , letting me know that you finished them, I am keeping track of everyone’s personally, so when this challenge happens again, you will know where you left off and what you need to beat 🙂 

For those that missed out on the rules of this challenge, please click here

If you have not already signed up and would like to sign up, please email me at: Shay.moss19@gmail.com 

it is free and will be worth your while, it doesn’t matter how far you go, just do your best, and I am wishing all of you the best of luck!

Who will make it to 250 reps like I did, LOL.  Looking forward to finding out 🙂 

Your Fitness Blogger,

Shay-lon xxx

Please Subscribe to my YouTube channel, it will help for those that need help determining proper form and technique for a bodyweight squat 🙂 

 
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Day 26, SQUAT challenge, 225 reps

https://www.youtube.com/watch?v=eajiVsk48rM

Subscribe! 

Day 22 of my squat challenge, 185 reps

https://www.youtube.com/watch?v=7fjLxjSW4L8

Keep motivating me and cheering me on, I will need all of you! As time progresses the amount of reps will increase and it will start to be harder for me, but I will not give up and I will take this challenge and prevail 🙂 Thank you for all your support

Shay-lon xxxx

Personal Training: Helping a Friend Day 35

helping-a-friend-day-35

FitFam! 

Happy Wednesday! Glad all of you could join me for another day of my blogging about our workout today. Today was a bit different than the usual, actually a lot different for John since he normally does not do any of these exercises when I assign him workouts (for good reason) but we will be starting resistance training workouts soon.  Yesterday I had asked another gym-goes whom I have worked out with once before if I could join her for today’s workout since I had nothing planned for myself and it would save me some time and give John a break from cardio a bit – something new and fun.  It was her leg day (I know, luck me right) lol & she is good for making the workout so you really feel those gains – I would know because I was aching for 2-3 days after the upper body workout we did, but my back is looking good; so worth it. Therefore, I decided to have John workout with us as well:

John’s Workout:

Warmup:

  • No proper warm up, but he did walk on the treadmill for a little while, waiting for her to show. 

Workout Session:

Air squats (pyramid):

  • 1 X 12
  • 1 X 15
  • 1 X 20
  • 1 X 25
and all the way back up to 12 reps.  He said he could feel the burn with these, which was awesome, I demonstrated the movement for him and made sure to watch his form/ which was actually fairly well for a first timer. I had to remind him to get low, but I realize his hip flexors could be tight or core, so I didn’t enforce it too much – something we will work on because I have always had tight hip flexors & it sucks to do squats when you do. He was sweating afterwards.
Sumo Squat (barbell)/ smith machine:
  • 1 X 12, 35LB
  • 1 X 10, 55LB
  • 1 X 6, 65LB
  • 1 X 3, 70LB
The sumo squat was a bit harder for him to do, I wanted him to just try it out and let me know what he thought, he has a weak core ( which I can tell) but something we are learning to work on and it helps to know this because then I can aim goals at strengthening it and making his weaknesses into improvements.  I gave him a few pointers and stood behind him guiding him through the range of motion during his squat, so it helped a bit, but not enough for me to allow him to do them on his own yet and something we will work on when we cross that bridge.
Superset:
  • Leg extensions (machine): 4 X 8, he did the first 3 sets at 50LB and the last set at 70LB. 
  • Weighted walking lunges: 4 X 10, he did one set with 10LB dumbbell, one set with no weights, and one 2 sets with 5LB dumbbell. 
I will say that he has poor form when it comes to lunges and many people do, especially if you have suffered injuries, or have a weak core or not great stability. He does better with no weights vs weights and he does better with 5LB dumbbells versus 10LB dumbbells. This was giving me an opportunity to see where his weakness was in his lunge. Of course there are other functional exercises I can have him do in place of lunges when necessary but I want him to work on this. Posture during a lunge is very important, I will be the first to say I never had “great” lunge posture for the longest time, and it was always difficult for me to do lunges- I dreaded them. The leg extensions he did well on, he doubted himself, saying “he couldn’t do 70LB” but when he least expected it, he pulled through. 
  • Cable kickbacks: 4 X 10, he did 5LB for the first two sets and 10LB for the last 2 sets
  • Goblet squats (using the cable): 3 X 6, he did 1 set at 10LB and the last 2 sets at 30LB. 
The cable kickbacks were awkward for him using his right leg, because he is left handed, but something we can improve on and he hasn’t quite mastered them, but it was all new to him and new to me as well. The Goblet squats he didn’t struggle with, he did well with those for the most part. 
Overall, I realize he isn’t ready for strength workouts yet, but I wanted to give him something different to experience. We shall be starting resistance training within the next month or so.. depending on his progress. I wasn’t upset with anything he did because he was learning and participating and didn’t give up and that matters to me most! I love that he didn’t allow these workouts to intimidate him but did what he could – this is always a positive site for any trainer. Tomorrow it will be back to the stuff I create for him. 
My Workout:
Warmup:
  • I was on the treadmill for about 5-8 minutes doing 3.5 speed
Workout Session:
Sumo Deadlift (barbell)/ Pyramid: 
  • 1 X 12, 65LB
  • 1 X 12, 105LB
  • 1 X 8, 135LB
  • 1 X 5, 155LB
My highest deadlift has been 170-175, but I have never done sumo deadlifts before so it was a bit awkward for me at first and I didn’t do a perfect job, so this is an exercise I will pay more attention to and work on, because I want to better myself in it. 
Sumo Squat (Pyramid) (barbell/smith machine): 
  • 1 X 12, 35LB
  • 1 X 10, 55LB
  • 1 X 6, 65LB
  • 1 X 5, 70LB
I have never done a sumo squat either, again another awkward exercise for me, but I did what I could, I definitely realized I couldn’t get as low on a sumo squat compared to my normal back squat.  Which kind of bothered me, but I wasn’t too worried about it. My hips were tight as hell today per usual. The girl we did the workout with, did a great job with these workouts, she introduced them to us – I am thankful for that. 
Superset:
  • Leg extension machine: 4 X 8, 70LB
  • Weighted Walking Lunges: 4 X 10, 10LB

The superset wasn’t bad, I felt the burn during the lunges, because honestly we probably did 20 lunges per set since we went both ways down the aisle of the gym

  • Cable kickbacks: 4 X 10, 2 sets at 10LB and 2 sets at 5LB 
  • Goblet cable squat: 3 X 6, 1 set at 10 pounds and the last 2 at 30 pounds. 
I liked the Goblet cable squat (never have done it) and it was a good workout, definitely could feel it my legs.  The cable kickbacks were awkward for me using my left leg. It was something to get used to but no complaints because it was a good exercise to implement into my workout routine. Overall I enjoyed today’s leg day, it gave me new ideas and good laughs.  Feel free to share your workouts in the comment section.
Your Fitness Blogger,
Shay-lon xxx

The Jump Squat

https://www.youtube.com/watch?v=DeTBwEL4m7s

Do you have hops?! lol. 

No I am kidding, but seriously, do you have hops? If so this is one exercise that will test that but no worries, no competition. If you don’t have hops, this is still a good exercise for you to implement into your regular routine to have some variation and working on different muscle groups, not mention explosion. 

From watching the video that I provided you, you would assume this exercise is “easy” and doesn’t take much to do, but let me correct you by saying, form and technique is needed if you want to avoid injuries. It is also assumed that like Scott, I have a 6 pack and women probably gawk at me and men envy me or the other way around, but I hate to disappoint you, I actually look better than this dude Scott and my hops carry me to the next planet. LOL. #sarcasm

How do you perform a “Jump Squat”?

  1. You can either choose to cross your arms over your chest or do what Scott is doing and hold your hands together, OR you can put your hands behind your head, whatever works best for you. – typically just hold my hands like Scott. 
  2. Position feet at shoulder width apart, with back straight and head up – don’t want a rounded back
  3. Keeping your back straight and chest up, you will squat down as you inhale, until your upper thighs are lower to the floor, 
  4. Using the ball of your feet, jump straight up into the air as high as possible, using your thighs as “springs” (exhale during this portion of the movement)
  5. When you touch the floor again, immediately squat down and jump again
  6. Repeat for the recommended repetitions. 

Why should I “jump squat”?

  • Develop explosive power
  • Increase your heart rate
  • Builds strength
  • Helps with weight loss
  • Maintains mobility and balance
  • Can be used as a plyometric exercise, which can help reduce injuries if done correctly. 
  • works on the quads, hamstrings, core, glutes and lower back

Make your Jump squat more challenging:

  • Use dumbbells
  • wear a weight vest
  • do more reps
  • use a barbell – although this is more advanced and not recommended if you have no experience, people tend to have too much weight and end up hurting their joints when using the barbell
  • The use of a sandbag
  • Medicine balls

For beginners, using the TRX can be helpful and be a little easier to manage a jump squat, I have found that in my opinion, jump squats were easier using the TRX. Again, this is an exercise you will want to consult with your doctor before performing. I hope you have all enjoyed learning about the jump squat, feel free to share this! 

 

Your fitness blogger,

Shay-lon xoxo

 

Seated Leg Extension (exercise)

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

Hope you don’t mind loud background noise and hard breathing because that is what the video is full of, oh and a guy without his shirt, who has abs, don’t pass out women, I promise I posted this for the example of the exercise, not to deliver massive heart attacks.  On a more serious note, how many of you have completed a seated leg extension? how many of you start to feel it after like 8 reps? okay, and how many of you like this exercise? Okay, so we have a rough crowd tonight, not many hand raises or I do’s, as a matter of fact, I heard the wind blow and that is hard to hear when you are indoors. I will assume most of you have done this exercise whether it was at the gym on the machine or at home using a chair, and if you haven’t yet tried this exercise, next time you have a chance, give it a go. 

I normally tell all of you “I like this exercise and would highly recommend it” right, because that is how I feel about many exercises and wouldn’t lead my audience over a cliff if I knew they couldn’t swim, LOL. I have jokes today, but this particular exercise isn’t something I am going to necessarily say I love and enjoy and would highly recommend it, but it is one that I would say can be implemented into your workout sessions as a warm up for the lower body or after a strenuous workout if you use low weights. Like many machines it has its pros and cons, and it is relatively easy to do with or without the machine. Where I go to the gym, I don’t see many people use this, but the ones that do, usually switch between this and the seated leg curls, which could make for a good circuit, if you add maybe a lunge exercise or something that will do the full ROM. Me, personally I don’t use this machine very often, but when I do use it, I normally also do the seated leg curl as a switch off as well because they are placed right next to one another and I can go back and forth working on the hamstrings and Quads. However, there are other ways to go about working the quad muscles and hamstrings, avoiding the use of the hopping from one machine to the next, a more functional exercise. I will mention that this is a good beginners strength exercise, so if you are new to the fitness world and want an easy exercise for the quads, look into this workout. 

How to perform a “Seated leg extension”

  1. Sit on the machine with your legs under the pad, feet pointed forward and hands holding the handles (you will want to adjust the pad so that it falls on top of your lower leg), make sure the legs form a 90 degree angle. I have heard of machines being designed a way that you are not capable of forming a 90 degree angle, I would skip the machine or make sure to only go as far down as 90 degrees. 
  2. Using the quadriceps, extend your legs to the maximum as you exhale. Pause a second on the contraction and make sure the body is stationary on the seat.
  3. Slowly lower the weight back down to the normal position, as you inhale, ensuring to not go past the 90 degree angle. 
  4. Repeat for the recommended amount of repetitions.
Reason to not go past the 90 degree angle is to prevent the knees from going over the toes, which in turn can cause a stress at the knee joint.
Pros:
  • Easy to perform
  • hard to do incorrectly
  • good if you wish to work only the quad muscles
Cons:
  • Is said to apply “constant ACL tension” (people with ligament injuries should avoid this exercise)
  • Increased risk of lateral patellar deviation
  • when you do this exercise with high weights, your chances of knee injury increases
  • exercise is not practical, only for kicking movements – again not a functional exercise
Now, you can see why I don’t highly recommend this machine exercise, nor am I a huge fan of it, but it does make for a good beginner exercise. 
Your fitness blogger,
Shay-lon xoxo