8 Week Program

So today starts a new program I will be giving a go for 8 weeks, I found it on Muscle & Strength website. Now typically I don’t use these programs because for one, they aren’t 100 percent and secondly I like creating my own workouts. However, when I do choose to do one, I like it because it allows me to stay in maintenance with my physique usually, it might add some workouts, or variations that are new to me, it allows me to focus on other aspects of my life so I am not stressing out over having to create my workouts, & they come handy for when I want to prep for something but need time to make plans and come up with goals, etc. This particular program is seemingly basic for intermediate athletes/lifters to build some muscle. After this program is finished, I will then go back to creating my own workouts for another month or so, then I have plans in hopefully training in a strict powerlifting style so I can do a competition in the late spring or summer – so I will continue to share the workouts with all of you throughout this program and will share the link to the program I am doing as well, so if anyone else becomes interested, then you can do your own research. 

Workout:

Superset:

  • Incline barbell bench press: 3 x 8, 70 lb ( I did a warm up of 2 sets of 12 reps)
  • DB bench press: 3 x 8, 60 lb and 70 lb

Superset:

  • Wide grip pull ups: 3 x failure ( I did a warm up of 1 set of 12 reps)
  • Bentover barbell row: 3 x 8, 70 lb

Superset: 

  • Seated DB press: 3 x 8, 50 lb (I did a warm up of 1 set of 12 reps)
  • DB side lateral raise: 3 x 8, 40 lb
 
  • Sit ups: 3 x 20

HIIT: (5 rounds) This was NOT part of the program

  1. High knees: 20 seconds
  2. Jumping jacks: 20 seconds

Fitness WonderWoman

Shay-lon xo

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Pull up (Exercise)/Reblog

Alright so this particular workout we will talk about today is the “pull up” and the different combinations of pull ups, and what it takes in order to do a pull up, because it is a bit more than what meets the eye.  In today’s fitness world, being able to do a pull up without assistance is a huge milestone and one that many people want to show off (instagram, facebook, youtube, at the gym, etc). This particular exercise isn’t easy and it takes patience and practice like any other exercise but it also takes building the right muscles in order to lift your body weight. I was one that didn’t know how to do a pull up; about 8 months ago and for me it was my lack of strength and not working on the muscles needed in order to do one. Today I am totally capable of doing a pull-up, but for those of you who do them on a more regular basis, you are capable of doing many more than I and with attached weight plates (advanced).  I highly recommend for beginners that you don’t go adding unnecessary weight to this already difficult exercise and that you focus on the movement at hand.  There are many variations of pull-ups and many ways that you can challenge yourself in order to increase your skill level.  For those of you who may already know how to perform a proper pull up, you may offer more advice to those who want to learn, and feel free to do so in my comment section.  

The traditional pull-up movement steps: 

  1. Grab the pull bar with palms facing forward (wide grip, close grip, medium grip) for this one be in your medium grip (hands spaced out at shoulder width apart)
  2. With both hands extended in front of you at a chosen grip, bring your torso back around 30 degrees, 
  3. Pull your torso up until the bar touches your upper chest while drawing the shoulders and upper arms down and back.  Only the arms should move and the back should stay stationary, you will be exhaling during this movement
  4. after a second of being in the contracted position, start to inhale and slowly lower your torso back to the starting position when arms are full extended and the lats are fully stretched. 
  5. Repeat this movement for the prescribed repetitions. 
Ways to work on doing a proper pull up:
  1. Timed hangs, I would recommend to hang for 10 to 15 seconds with arms and legs straight (off the ground) for a repeated amount of times. 
  2. Dumbbell holds (for beginners),  I would recommend holding dumbbells for 30 seconds at your side, if you come to realize you cannot hold the amount of weight for 30 seconds, then decrease your load and rest for 60 seconds and repeat the hold
  3. Planks (because it is a total body exercise and helps with stabilization) not to mention you are holding your own body weight. 
  4. Push ups-Once again you are working with your own body weight and helps strengthen the chest, shoulders and arms. 
Now there are more exercises than the 4 that I have listed that will help people strengthen their muscles and prepare themselves for a proper pull up, i.e inverted rows, deadlifts, loaded carries, lat pull downs. The main thing to remember is to focus on the movement and stay controlled because you don’t want to strain or pull muscles during the exercise.  I have seen so many people at my gym do pull ups and do them half ass, knowing they cannot get their chin over the bar, but they instead aim for speed and their body movement is hardly ever controlled. Do not be those people. LOL. This is a hard exercise, everyone knows this, if you want to do something like this and be good at it, then you need to use proper form and technique and know your weaknesses so that you can improve them. 
 
Variations of pull ups: 
  • Weighted pull up
  • Muscle ups
  • Around the world pull ups
  • Clapping pull ups – yes people do these on youtube, and it is very cool, but again.. no one needs to go to these extremes in order to make a point.
  • One arm pull up
  • Parallel pull up
  • Cliffhanger pull ups
  • Towel pull ups
  • Wide grip pull up
  • chin up/ underhand pull up
  • Kipping pull up
  • Close grip pull up
  • pull up with alternating knee twist
  • pull up with leg raise 
Personally I have only done the neutral grip pull up, but have seen many people be able to do different variations of pull ups that show their strength. If you are someone who does more advanced pull ups, share with me which variations you are capable of doing, favorite variations, and if you use weight; how much? Also if you are someone who wants one on on help or advice about being able to do a pull up do not be afraid to contact me. Typically women have less upper body strength compared to men, so for women this exercise will be a bit more difficult but is very possible! 
For those of you who may need assistance in doing a pull up, there is nothing wrong with that until you are strong enough to do them on your own.  Today I did pull ups with assistance because I had done upper body exercise yesterday and my arms were killing me today, if you don’t have a machine that can help assist you in doing a pull up, you may have a partner help you as well. This is one exercise you do not want to miss out on, because of all of the benefits: 
  1. Multi-joint exercise
  2. convenient
  3. different variations
  4. improves grip strength
  5. strengthens the lats, back, biceps, shoulders, and the abdominal area. 
Pull-ups are a great exercise and can be combined with push exercises during a circuit or workout regimen to get the most out of your workout session. I hope that some of this information will give you the needed help necessary in order to accomplish this exercise, feel free to share! 
Thanks for reading! 
Your fitness blogger,
Shay-lon xoxo

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

My Gym Workout – A lengthy one

FitFam,

I didn’t get the chance to write out my workout for you guys on Saturday, so I decided I would tonight.  This particular workout is extremely long (took me nearly 3 hours) but mainly because I was making up for the 2 days that I didn’t make it to the gym and wanted to push myself since Sunday’s are my rest days. I don’t recommend that anyone spends this long inside of a gym if you aren’t used to this, it is something you gradually work up to if you would like, but it isn’t always necessary. As long as you find some way, sometime to be active in your day, you are doing something right. The length of time and the kind of workout is up to you, but finding time to do it, there is always time, you just need to find it and use it. 

 

I did not do a warm up because I figured since I was starting with cardio, I would add it in with the actual workout instead of doing them separately. 

 

Workout Session:

 
  • Steady-state cardio: 45 minutes, 65-75% of HR.
  • Romanian Deadlift: 3 x 10-12, 105lb, 155lb
  • Bench DB step up: 3 x 10-12, 40lb
  • Bodyweight Wall squat: 3 x 10-12 
  • DB lateral to front raise: 3 x 10-12, 10lb
  • DB Flye: 3 x 10-12, 30lb
  • DB kickback: 3 x 10-12, 15lb
  • leg extension: 3 x 10-12, 70lb
  • DB push press: 3 x 10-12, 30lb
  • Pullup: 3 x 10-12 
  • Bentover barbell row: 3 x 10-12, 65lb
  • Cable hammer curl: 3 x 10-12, 20lb
  • Pike crunch: 3 x 10-12
  • Plank: 3 x 30 seconds
  • Air squats: 160 reps
  • Cardio: HIIT Training, 20 minutes,30 seconds all out, 90 second recovery

Overall a long workout but not a horrible one. It has been my first time being at the gym for so long actually, and time went by fairly fast while I was doing my workouts, it didn’t help that the gym was packed because of New Years, so some of the machines I had to wait to use them, etc. I enjoyed my HIIT Cardio workout at the end, it definitely made a difference in my workout since I don’t do a whole lot of cardio exercises.  Feel free to leave comments and share. 

 

Your Fitness blogger,

Shay-lon xxx

 

My Gym Workout – Dec. 28th

Ello, hello, hey fitfam

I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one before heading to the gym – don’t ask me how this happened, something tells me it was from the lack of sleep the night before or the late night partying where we all remove our bras and undies and show up to work! xD okay maybe not that. 

Today’s workout consisted of back and arms. Many people for whatever reason don’t like working out the arms because it is “boring”, but I find that it can be fun and quite entertaining depending on the exercises you choose – and the amount of gains you get on leg day is possible on arm day if you really hit that weight hard. Today I PR’d in multiple exercises (which I will make mention which ones and by how much) and so that made me happy about arm day. I love back muscles, they are super nice to see on other people and I love when mine show – it is to die for. lol – maybe not that serious. 

Anyways…….

 

Warm up:

 
  • /Treadmill: 10 minutes, 2.0 incline, 3.8 speed (you are probably wondering when I plan on doing something different with my warmups) 

Workout Session: back & arms

  • Wide-grip lat pulldowns (dropsets): 5 x 15, 12, 10, 8. 6 (amount of reps)/ 1 x 100lb, 1 x 85lb, 1 x 70lb, 1 x 55lb, 1 x 40lb
  • Wide-grip half lat pullown: 3 x 15, 100lb (first time doing this exercise)
  • one arm cable row: 4 x 8 per side, 25lb Superset with wide-grip cable row: 4 x 15, 2 x 42.5lb and 2 x 50lb (this was using the dual pulley cable because someone had to use the other one, so the load is smaller) 
  • Alternating Dumbbell curl: 5 x 15, 12, 10, 8, 6. 40lb – I PR’d by 10 pounds more! yay!
  • Preacher curl with the EZ-curl bar: 3 x 10, 8, 6. 30lb Superset with seated incline dumbbell biceps curl: 3 x 15, 30lb
  • Close grip bench press: 4 x 12, 10, 8, 6. 1 x 35lb, 1 x 55lb, 1 x 65, 1 x 75. I PR’d by 5 pounds! yay! I think my 1RM used to be 100lb, so I am aiming for that again
  • Rope Triceps pushdown: 3 x 12, 10, 8. 30lb Superset with overhead rope triceps press: 3 x 12, 10, 8. 25lb

My preacher curl I am going to go up to 40-50 pounds because 30 was easy for me. I want to get my bench press back up to 100lb, so it is a work in progress at the moment. I am happy to announce my biceps have gained some hefty vein gains and muscle.. looking like a huge hill no one wants to ride their bike down. lol. I didn’t have to do squats today (squat challenge rest day) yay for me! my legs said “not today shay, not today”.

If you are someone who has been following my workouts and doing them, please let me know what you think, I know many people on Insta have told me that they have been doing my workout and have thought some of them to be killer and I love it, so if you are one of those people, give me some feedback on your thoughts! 

 

Leave all your workouts in the comment section, along with your PR’s and positive attitudes! Feel free to share my workouts with friends and family, get them motivated and lifting! 

 

Your Fitness blogger,

Shay-lon xxx

 
 
 
 

Dumbbell lateral raise – Exercise

https://www.youtube.com/watch?v=zpUTA5i16kA&t=185s

FitFam,

Today, I am going to introduce you to a new exercise. I know this video might come off intimidating because this guy is “huge” in size, and normally I would try to use a female in order to make women more comfortable or Scott Herman (but I didn’t necessarily agree with his teaching of this particular exercise 100%) and didn’t want to confuse any of my readers. Not saying he is bad, because I do respect his videos and many of them I follow his instructions when I forget or when I am trying something new at the gym. Anyways, this exercise can be done at the gym and/or at home if you own dumbbells, or weight plates. This particular video is demonstrating the exercise using dumbbells. 

 

Personally, this exercise burns the hell out of my delts every time, like no matter how little the weight is (I have decreased it) and it still burns the same, so this is something that you don’t need high weights in order to feel the results, If you do decide to use higher weights, keep in mind that your form/technique should not stray, if you notice you cannot keep your form/technique or you cannot keep controlled – that is a sign to decrease the load or do minimal reps ( just saying because I know some of us want to look like bosses at the gym lifting heavy, but lifting heavy with bad form does not get you gym cred from me; no matter how big your muscles are) and I try to not embarrass myself; so if I am struggling with a heavier weight, I have no problem sucking up my pride and decreasing my load. 

 

First off, hands up if you have performed this exercise and your neck started to hurt? Raise your hands if you have performed this exercise and did it incorrectly? Raise your hands if you have heard different ways to perform the exercise and you’re confused? lol. That is a lot of people and no reason to be ashamed because different trainers will teach their clients different ways of performing an exercise, not everyone on YouTube knows what they are doing, and not everyone is born with exercise knowledge instilled in them – this is why we have people with degrees and certifications and experience (hopefully trusting they know what they are speaking about) – some don’t. So don’t be ashamed, it is a learning experience for everyone at some point.  No matter what your situation is, there is a proper way of doing the exercise and the problem is many people disagree with what muscles come into effect and which don’t and which should be doing what and really .. IT SHOULD BE WORKING THOSE SIDE DELTS. 

 

If you are feeling neck pains, it could be for multiple reasons, one being you are using a high weights and putting more stress on your neck. It is possible to work the rear delts the more you lean forward, and that is fine if that is your goal at hand, but if you want to work the side delts, then leaning too far forward will not do the job. Like Seth mentioned in the video, hand placement also makes a difference because you will eventually hit your shoulder in different areas depending on the positioning of the body and where your hands are placed on the dumbbell. – if you want to hit your side delts then place your hands in the middle of the dumbbell, and have a straight back (less leaning forward)- a little lean is okay though. 

 

Now we could go into depth and make you read a textbook worth of information, but I don’t want to and you don’t need to. 

 

How to:

 
  1. Stand with straight torso and dumbbells by your side with palms of the hands facing you (starting position)
  2. While maintaining the torso in the stationary position, lift the dumbbells to your side with a very slight elbow bend (although I don’t bend my elbows because it helps to keep the emphasis off my elbows when I am doing the exercise) P.S I have seen and heard of people swinging their torso back and forth, but I don’t do it and I think it is unnecessary personally but if that is your thing, then don’t do it excessively- because the exercise needs to stay controlled. Exhale as you execute this movement
  3. Lower the dumbbells back down slowly (to starting position) as you inhale 
  4. Repeated for recommended amount of reps
 

Let me know what you think of the exercise, and how much weight you use. Hate it? love it? never have done it? I want to hear it. 

 

Your Fitness Blogger,

Shay-lon xxxx

 
 

Working your arms until fatigue..

People, Man, Men, Male, Adult, Person

I have never wanted to not use my arms so bad until today happened.. 

 

Warm up:

 
  • Treadmill: 2.0 incline, 3.8 speed, 12 minutes

Workout Session: Arm Day 

  • EZ-barbell curl: 5 x 15, 12, 10, 8, 6. 3 x 30lb, 2 x 40lb

SUPERSETS! BICEPS

  • Bicep curl machine: 3 x 10 ( full range of motion)
  • Bicep curl machine: 3 x 8 (half reps from the top)
  • Bicep curl machine: 3 x 8 (half reps from the bottom)
  • Bicep curl machine: 3 x 8 (lowering weight in 8 counts)
  • Bicep curl machine: 3 x 1 (30 second midway hold)
  • Bicep curl machine: 3 x to failure (dropset)

SUPERSETS!

  • Close-grip bench press: 5 x 15,12, 10, 8, 6. 3 x 35lb, 1 x 45lb, 1 x 55lb
  • Overhead Triceps Dumbbell press: 5 x 15. 20lb

Triceps dips: 4 x to failure

Air squats: 75 reps