A New Challenge & Another Gym Workout

Hey everyone, 

So while I have some of you working on the squat challenge and busting out your best squats , I have moved on to a different challenge for myself, in order to keep the challenges going and get people productive when squat challenge is over. I have decided to start a “Push up” challenge – I know this sounds like hell, but no worries, I plan on explaining the rules when we get to it. For now keep killing it at the squat challenge. So far, all my participants have been doing very well and I am so very proud of all of you 🙂 I will start posting videos of my push-up challenge either tomorrow or Saturday, today I did 10 reps (to catch up from yesterday) and it went over fairly well. This will be another 30-day challenge, if you think you will be interested in this challenge, start sending me emails at Shay.moss19@gmail.com so I can have a list going (this challenge includes modified push ups and standard push ups, so ANYONE can do it) no excuses! ha. 

 

I have some new things to share with everyone for my upcoming blog ideas & YouTube. I will post these in another blog post hopefully today or Saturday at some point. I think all of you will be fairly pleased, *fingers crossed*

 

My workout today was all upper body and went over well, I even tried some new exercises to spice things up. 

 

Workout Session:

Superset:

  • Inverted row: 3 x 10, 10, 8.
  • EZ Barbell Curl: 3 x 10, 10, 8. 30 lb

Superset:

  • Arnold DB press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Smith machine push up: 3 x 10

Superset:

  • Alternating floor press: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb
  • Hammer curls: 3 x 10, 10, 8. 2 x 30 lb, 1 x 40 lb

Superset:

  • Triceps dips: 3 x 10, 10, 8
  • DB shoulder shrugs: 3 x 10, 40 lb

Superset:

  • Standing lat pull down: 3 x 10, 10, 8. 55 lb
  • low cable crossover: 3 x 10, 10, 8. 30 lb
 Also, if you are still interested in doing my squat challenge, please send me an email and let me know, never too late to join 🙂
Advertisements

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 🙂 

 

The Last Day Of January Workout – Woot!

Hey FitFam, Happy Tuesday! 

The last day of January, and we have some fun events coming up in Feb — starting tomorrow. If you haven’t yet signed up for the squat challenge, please email me at Shay.moss19@gmail.com that way I know who all is participating, it is free, click here

for the rules.  I can very excited to see how far all of you get with it and how much it will challenge you 🙂 Good luck to all the participants. 

 

Today’s workout was an upper body workout with some abs, and I finished up with my final reps of the squat challenge (which I will post a video and upload to YouTube here soon) 

 

Workout Session:

Superset:

 
  • Reverse DB flyes: 3 x 10, 10, 8. 40 lb
  • Front DB raises: 3 x 10, 10, 8. 30 lb

Superset:

  • lateral DB raises: 3 x 8, 8, 6. 20 lb
  • DB “Y” press: 3 x 8, 8, 6. 30 lb

Superset:

  • DB shoulder press: 3 x 10, 30 lb
  • Overhead plate press: 3 x 10, 25 lb

 

  • Crunch machine: 10 x 10, 70 lb
  • Face pull: 3 x 8, 8, 6. 2 x 20 lb, 1 x 25 lb
  • Pull ups (no assistance): 3 x 8, 8, 6
  • Bodyweight squats: 250 reps

If you are interested in looking at any of my other workouts, please click here

 

Your Fitness Blogger,

 

Shay-lon xxx

Squat challenge, 240 reps!

https://www.youtube.com/watch?v=iLeh5SLgc3A

Hey! make sure to sign up for my squat challenge by Feb. 1st 🙂 send me an email to Shay.moss19@gmail.com if you are interested and let me know! I would love to keep everyone active and productive and help motivate you through it 🙂 The rules are posted on a previous blog post Here, so make sure to look them over! I hope it turns out fun!

 

Tomorrow is my LAST DAY OF THE SQUAT CHALLENGE! woot woot! it has been real fun and a learning experience for sure, my legs have thanked me. Remember to share, reblog, like and leave comments. I would love if everyone could share my squat challenge with their peers, so everyone can participate in this wonderful challenge! 

 

If you have any questions or concerns, email me. I am so excited for Feb 1st to see how everyone does on their challenge through the month of February. Thank you for the continued support on my social media and blog as well.

 

Make sure to SUBSCRIBE to my YouTube channel for more videos! 

 

Your fitness blogger,

Shay-lon xxxx

Long Damn Week, Back to normal Hours, back to gym.

Happy Monday FitFam!

Finally January is coming to an end and the only reason I am happy about this is because finally I am not working another 60 hours in Feb. lol. which means I get TIME to actually get things done, the weather is getting closer to spring/summer and that excites me and because valentine’s is around the corner and this will give me a chance to drink wine.. lol.

Oh and I have a friend who has a birthday and I GUESS I will be celebrating it with her, so.. I mean Feb, seems like a good month besides having to pay rent. LOL. 

 

So to kick it off on a Monday, I did a workout at the gym this morning (woke up on time) and got there when it wasn’t busy, yay! My workout today went fairly well, I made it a full body workout day, although I did more work on the legs because I haven’t had an actual leg day in awhile and that isn’t good because things seem to go away when you stop training muscles. Nothing was “too heavy” today, I wanted to stay within 60-70 percent of my 1RM for many exercises. I also thought I would announce, I LOST  a fun 3 pounds! hahahaha. that is great, right? now I weigh 144 lb:) ( I am 5’8) , but with my weight loss came muscle loss, and not so fun, but that is alright, I will pump some iron and get it back in no time. 

 

If you remember me talking about the “weird” man who watched me the last time I was the gym, well, he was there again today and this time, he was less creepy, or at least trying to conceal it.. so I wouldn’t notice. I suppose I am only worth watching when I am doing overhead presses of 50 plus pounds haha. — jk, but I was relieved he decided to not stop and stare today. He must only watch me on certain days of the week. LOL. Anywho, tomorrow is my last squat challenge day! YAY! so happy! it has been a blast (but that is for another blog post) 

 

Anyways, don’t forget to sign-up for my squat challenge, by Feb 1st. 🙂 

 

Workout Session:

 
  • Smith machine squats: 4 x 12, 10, 8, 8. 1 x 55lb, 1 x 75lb, 2 x 87 lb
  • smith machine lunges: 4 x 12, 10, 8, 8. 1 x 15 lb, 1 x 35 lb, 2 x 55 lb
  • Bench press (neutral grip): 4 x 8. 1 x 70 lb, 3 x 42 lb
  • smith machine bentover rows: 4 x 8. 3 x 65 lb, 1 x 75 lb
  • Cable kickback: 4 x 12, 10, 8, 8. 1 x 10 lb, 1 x 15 lb, 2 x 20 lb per leg. Superset with Curtsy lunge: 4 x 12, 10, 8, 8
  • Cable curls: 4 x 8. 20 lb. Superset with Cable upright rows: 4 x 8. 20 lb
  • Leg press: 4 x 12, 10, 8, 8. 1 x 70 lb, 1 x 90 lb, 2 x 110 lb
  • leg extension: 4 x 12, 10, 8, 8. 2 x 70 lb, 2 x 90 lb
  • pull ups: 4 x 8 (no assistance/ stopped at 6 and finished with the 2 each time) 
  • bodyweight squats: 240 reps (I will post the YouTube video next post) 

Today’s workout was a longer than I anticipated but that is okay, I got through it and needed a longer workout to make up for the lack of days I missed because of my work schedule being so long. Hopefully all of you started your Monday off with some productivity! feel free to try out some of these exercises and share your workouts me in the comment section. 

 

Your Fitness Blogger,

Shay-lon xxx

Gym Workout – Jan. 26th

Gym, Sport, Fit, Fitness, Bless You

Hey FitFam, 

I woke up later than usual today due to a phone conversation last night that seemed to last longer than I would have expected but it was well worth it until I woke up and realized how tired I still was – ugh. I swear I looked at my alarm clock (yes I use an alarm clock and not my phone because I am still somewhat in the 90’s lol) and realized is it really after 10am .. do I need to go to the gym today; then realized I had promised someone I would post a video of me doing my squat challenge today since I am feeling much better in the female department — next time I will not make any promises so I can sleep in instead, lol. jk. 

 

Oh and let’s not forget, there is this certain blogger who keeps reminding me about having to do pull -ups, I won’t speak his name or anything because I don’t want all of my blog followers to bring torches to his page, but yeah he is also the reason for my going to the gym today. LOL  but seriously.. I am glad he reminds me, because we have this small challenge going on and it has helped me develop my pull ups 🙂 

 

On to the good stuff, but WAIT! Yes, I did have a YouTube video for today and will post the link and what not in the next blog post for all the world to see, please subscribe to my YouTube channel, I love feedback and positive vibes or criticisms. I have a fun announcement to make in my next blog post as well, which hopefully will get people excited with me! be on the lookout for that! 

 

Now on to the good stuff…. 

 

Workout Session:

 
  • Bench press (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 80 lb. Superset with Pull ups: 3 x 10 
  • Overhead triceps extension: 3 x 10, 20 lb. Superset with smith machine one arm upright row: 3 x 10 per arm , 25 lb
  • Triceps Pushdown: 3 x 10, 1 x 40 lb, 1 x 50 lb, 1 x 60 lb. Superset with Low row (narrow grip): 3 x 10, 1 x 55 lb, 1 x 70 lb, 1 x 85 lb
  • Kneeling Triceps extension: 3 x 10, 1 x 15 lb, 1 x 20 lb, 1 x 25 lb Superset with Cable rope curls: 3 x 10, 1 x 20 lb, 1 x 25 lb, 1 x 30 lb
  • Bodyweight squats: 230 reps 

So this probably looks like a short workout, but when you consider it being done as supersets, it isn’t as easy as it looks after all. I had a wonderful time during my workout and as I am typing, i can feel the soreness coming from a good workout today. I PR in my bench, which was nice. I went from a good 70 lb struggling to do 10 reps, to now 80 lb with 10 reps! I love that, my goal is 100 lb by the end of Feb, so hopefully that increases. If anyone does any of these exercises or does this routine, please leave me a comment letting me know what you think of it, love hearing from all of you. Thanks for reading.

 

Your Fitness Blogger,

 

Shay-lon xxx