My Gym Workout: Legs & Delts

Sport, Gym, Dumbbell

Hey FitFam, 

Happy Monday motivation, hopefully all of you had a fun filled weekend  & had sweat dripping from you the whole time. Don’t let the weekends be your downtime, let them be your time to continue to put in work and aim for those goals. December can be a hard month for people to stay motivated when the weather is cold, and we want to lay in bed instead. It is during those times that we don’t want to do something, that test our discipline and dedication – keep this in mind for your journey. Since I am no longer training John, these workouts will be purely mine for myself; they will be just as grand and just as motivating as his were. If you don’t already know, I also post these on my Instagram page, so follow me, I usually post motivational quotes, pictures of me, food, and other things.. normally all fitness/health worthy but some are random. Also, lately I have been getting a lot of hits on my Facebook Fitness Page, and want to say thank you to those who followed and liked my page, appreciate it. I am hoping to change the page up a bit soon, I was waiting for after I take my exam to do so, but I think I may change it sooner – so be on the lookout for that. 

 

Warmup:

 
  • Treadmill: 12 minutes, no incline, 3.6 speed. 

I debated on jogging and sprinting interval, but I lost that debate with my brain. He was much smarter than my body today,

 

Workout Session:

  • Stiff-legged barbell deadlift/upright row combo ( I did it with dumbbells instead because I read my handwriting wrong) 4 x 10-12, 70lb
  • Bench step up: 4 x 10-12 per leg
  • seated reverse grip barbell shoulder press: 4 x 10-12, 35lb. I had never used reversed grip and I thought it was more difficult actually, I could feel it much more than I do with the standard grip barbell shoulder press. 
  • lateral dumbbell raise: 4 x 15, 15, 10, 10. 20lb 

Superset:

  • bentover dumbbell rear flye: 4 x 15, 15, 10, 10. 40lb. I like this exercise, for multiple reasons but I always feel it working my delts really well. Having it as a superset challenged me more and the aftermath was my delts were sore. 

Feel free to share your workouts with me in the comment section, If you enjoy my workouts, please share, like and leave comments! 

 
 

Thanks for reading,

Your Fitness Blogger,

Shay-lon xxx

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Personal Training: Helping a Friend day 45

Weights, Training, Black, Sports, Crane

Hello FitFam

It has been a long and grueling week, seems like I haven’t been on my blog in months but it has only been roughly 3 days and some odd minutes. I missed all of you and hope many of you had a beautiful Thanksgiving this year. My Thanksgiving went well and I did what I told everyone I would do and that is, I would eat accordingly and be watchful of my intake and I prevailed. It didn’t take me long to get full this Holiday, mostly because I had more meat (protein) on my plate than I had anything else and since I was eating that first, by the time I made it to the sides, I could hardly eat anymore. I had some cheesecake for desert but not much of it, I am not a HUGE fan for deserts, I know, I know.. weird. lol. I did workout on Thanksgiving at my house instead of at the gym because I wanted to stay indoors before getting ready for the celebration. I did some core exercises for the most part. The day before and the day after Thanksgiving, I was in the gym for my normal workouts. I didn’t take noteworthy Instagram pictures over Thanksgiving, I suppose I forgot to take pics of all the food and stuff.. sorry. I took some leftovers home and had leftovers for 2 days straight and that was gone, then yesterday my stomach ache came back to bite me in the ASS very hard.. and well work was painful and going home and crying myself to sleep was painful too, imagine a 24 year old yelling for their mother.. — that was me. lol. I don’t even live at home, so the chances of her reacting to my yell would be 0. I know why I was in pain (happens once a month- pms) and I need to see my Dr again, actually need to see a specialist this time, because I do not want to continue living this way. I mean I was vomiting up at work hella badly until my coworker shown up to relieve me and give me her meds and talk me through the pain.. I will just say driving home seemed like forever and falling asleep and breaking out in sweat.. wasn’t my favorite part about Sunday. I did have enough energy to watch the new episode of “The Walking Dead”, but didn’t watch the after show, because I was in so much pain after a while. I wasn’t sure if I would make it tot he gym this morning but I knew I had to try. John, met me at the gym this morning, I emailed his workout to him the night before. I was at the gym a hour before he got there to do my own thing.  Thank goodness none of the workouts hurt me to the point of not wanting to workout, but walking on the treadmill I took very slowly at 3.6 speed and no incline because that is all my belly could handle. I stayed long enough to help John through his warm up, but left after discussing his workouts with him, hopefully tomorrow morning I will have the energy needed to stay the whole 2 hours. 

 

John’s Workout

Warm up:

Dynamic stretches:

 
  • Knee to chest
  • Skips
  • Side bends: 10lb dumbbell

Workout Session:

  • Treadmill: 25 minutes, 2.0 incline, 3.8 speed
  • Treadmill: 25 minutes, 2.0 incline, 4.0 speed

Cor

  • Crunch machine: 2 X 20

Cool down:

  • Walk 2 laps around the gym

My Workout:

Warm up:

  • Treadmill: 12 minutes, 3.6 speed, no incline

Workout Session:

  • Low pulley close-grip row: 4 X 15, dropsets: 15, 10, 10. I did 100lb
  • Standing dumbbell hammer curl: 4 X 15. dropsets: 15, 10, 10. I did 20lb each arm
  • Bentover one-arm dumbbell row: 4 X 15, dropsets: 15, 10, 10. I did 20lb per arm. 
  • Flutter kick on the bench: 4 X 20
  • stability ball crunches (my gym doesn’t have stability balls) I used the machine: 4 X 20, 70lb

Cardio:

  • Treadmill: 35 minutes, 3.6 speed, no incline 

I should have done heavier with the bentover rows, because 20lb was nothing but I was trying to take it easy today.  The hammer curls are no joke, I felt them for sure. I find doing them alternating is easier, I didn’t do alternating, I did it together. My low pulley row highest is 120 right now, but since I did dropsets; I didn’t want to increase my weight anymore than 5 lb & the weights go up by 20s.  In case someone doesn’t know what it means, dropsets: for each subsequent set in which you see a drop in the number of reps, you’ll increase the weight by no than 5% or 5 pounds (this technique helps maximize muscular development).  Overall, my workout went fine, no complaints for today, tomorrow is leg day. 

 

I will be posting a #MondayMotivation YouTube video today, it will hopefully be short and to the point for the most part since I am not feeling so spunky, so keep an eye out for that.

 

Your Fitness blogger,

Shay-lon xxxx

 
 

Personal Training: Helping a Friend day 31

day-31

Hello FitFam! 

How is everyone’s Thursday going? Hopefully all is well and everyone is staying fairly productive today. Now that I was able to get the politics out the way, time to talk fitness! woohoo! Today’s workout might actually shock some of you and others may be thinking, eh, could be better, but either way I hope it gives you ideas, motivates you and keeps all of you wanting more; I love sharing my workouts with all of you and some of you have been very thankful for them, win-win. Let us begin with John’s workout for today:

John’s Workout

Warmup:

Dynamic stretching:

  • Inchworms
  • Side bends: 10-12 reps
  • Hip bridges: 12-15 reps

Workout Session:

I had him do a  cardio circuit today.

  • Step ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed
  • steps ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed
  • Step ups: 2 minutes
  • Treadmill: 15 minutes, no incline, 4.0 speed 

Cool down:

  • Walk 2 laps around the gym

John said he was able to stay on the 4.0 speed with no ankle pains and without decreasing the speed, I was very happy to hear this since normally he will decrease the speed by like 3.5-3.8. He still enjoys the step up exercise. I was doing my own workout so I didn’t workout with him, but I was at the gym with him and did the warm up with him.

 

My workout:

Warmup:

  • Treadmill- 30 minutes, no incline, 3.5 speed (this was not intentional/ I was waiting for John to show up and he was running late this morning)

Dynamic stretching with John – the same exercises

 

Workout Session: Leg day

I did a pyramid for my leg press workout today, which sucked and hurt so bad/felt so good afterward- love/hate relationship today.

  • Leg press: 70LB, 1 X 12 
  • Leg press: 90LB, 1 X 12
  • Leg press: 110LB, 1 X 12
  • Leg press: 130LB, 1 X 12
  • Leg press: 150LB, 1 X 12
  • Leg press: 170LB, 1 X 12
  • Leg press: 190LB, 1 X 12
  • Leg press: 210LB, 1 X 12
  • Leg press: 230LB. 1 X 12
  • Leg press: 250LB, 1 X 12
  • Leg press: 270LB, 1 X 12

My highest on the seated leg press right now for 12 reps is 270 but if I did less reps, my highest is around 310 or so (look at my previous workouts doing the leg press), the linear leg press using free weights, I have PRd 390 now- which is awesome. Basically for those of you who do not know what I mean by the “pyramid” I did each of these weights for 12 reps and 1 set starting at 70lb and ending at 270Lb and then went back up doing the same reps/sets starting at 270Lb all the way back to 70lb- it hurt like hell. I could have probably started at 90lb or 100lb but didn’t want to this time. 

 
  • Reverse lunges – 30lb barbell, 5 X 10 
  • Weight Air squat: 25lb weight plate, 5 X10 
  • Barbell back squat: 15Lb, 1 X 10 and 35 lb, 3 X 10 – I did lower weights on the barbell back squat today. 
  • Abdominal crunch machine: 70lb, 3 X 15

Cool down:

I did my cool down with John, doing the same thing as him – walk 2 laps around the gym

 

Overall the workout went well, my legs still hurt from it, but it was necessary to kill leg day today for my own progress.

 

Your Fitness blogger,

Shay-lon xxxxx

Personal training: Helping a friend day 29

day-29-helping-a-friend

Hey FitFam!

I am writing this post a lot later than my usual due to my late return home, the unexpected nap I had that when I woke up I was in the Twilight zone for a hour or so, my mind being on other things and semi- having to meal plan and eat dinner, not to mention time has been passing me by. Today was a good day at the gym this morning, I ended up working out with someone new, whom works at the gym and she introduced me to new back and delt exercises and good conversation and laughs. I appreciate it, because it isn’t easy for me to reach out to people, I have social anxiety (another conversation for later) and I have minimal confidence sometimes, but I decided to reach out to her because we have fitness in common and she is a personal trainer, much like I will be soon. It was just really cool to connect with someone else in the field with some of the same interest. John & his SISTER shown up today for a workout, which was wonderful, she snuck in without me seeing her, but we ended up catching up and I had John do his warm-up on his own and exercise on his own today since I was working out with someone else at the time and he handled everything very well on his own, so I am proud of him. As always feel free to leave your workouts in the comments below. 

John’s workout:

Warmup:

Dynamic stretches:

  • Walking lunge with hands up
  • Side bends 10 reps
  • Frankies 8-10 reps
Workout Session:
  • Stationary bike: 45 minutes, level 6, RPMs 70-80 
Core Workout:
  • Planks: 3 sets, 1:14 each
Cool down:
  • Treadmill: 5 minutes, no incline, 2.5 speed
John said he enjoyed his workout for today on the bike, he said after 25 minutes, he could feel the burn, which is what I was hoping for honestly, and I think tomorrow, I will have him do it again, the same workout because I want him to continue doing well, but if not the same workout, I may have him do an interval workout on the bike, we shall see. Anyways, good workout.  I get to sit down with his sister Thursday after the gym to discuss our plans on her workout and goals, so that will be exciting as well. 
My workout:
Warmup:
  • Treadmill: 15 minutes, no incline, 3.5 speed
Workout Session: (back/delts/traps)
  • Rack pull: 3 sets, 85lb  10-12 reps
  • Rack pull: 2 sets, 105lb, 10-12 reps 
This was a new exercise for me, It didn’t utilize the hamstrings like the deadlift does, but it really worked the upper back, I felt it. I will be implementing this exercise more often.
  • Lat Pulldowns (wide grip) (Pyramid edition): 40lb (low weight) – 15 reps, 1 set. 
  • Lat Pulldown: 55lb, 1 set, 15 reps
  • lat pulldown: 70lb, 1 set, 10 reps
  • lat pulldown: 85lb, 1 set, 8-10 reps
  • lat pulldown: 100lb, 1 set, 6 -8 reps
I started from low weight and worked my way up to my max, which my max is really 120lb but decided to stop at 100 this time, and then from the max I worked my way all the way back up to 40lb doing the same amount of sets and reps. I don’t normally always implement pyramids but I didn’t mind it and I felt it afterwards, definitely something I will keep in mind when I workout. 
  • low pull row/lat pushdown supersets: 100lb low row, 10-12 reps. Lat pushdowns 30lb 8-10 reps, we did about 4-5 sets
I have done supersets before, but they are really killer sometimes depending on the workout, I don’t mind the low row, because my max is 120 right now and it is a easy exercise. The lat pushdowns I don’t do often and when I do, I use the V-bar but we used the rope instead; which was fine.  I felt the lat pushdowns the whole time during the exercise, I mean it was burning. 
  • Cable crossover/kneeling lat pulldown combo superset: 5-10 pounds on the cable crossover, and 20lb on the kneeling lat pulldown, we did about 3-4 sets and 8-10 reps on each exercise.
I have never done the kneeling lat pulldown, it was very awkward at first and took some getting used to, she was lifting more than myself, but hopefully I will be lifting much more as well. The crossover I have done a few times using the cables but this time tried a new way of doing it by lifting them higher in hopes it will do more for my upper back and worked out fine. 
  • Bentover barbell rows/bentover seated dumbbell flyes: We used the miniature barbells, not the big one. I used 50lb for the barbell rows, and 15lb for the flyes. We did about 4-5 sets, and 8-10 reps for each. 
Overall this was a good workout for the back, I am very happy with it and I like I said, very pleased with being able to workout with someone new at the gym. I will be implementing most if not all these workouts in the future when working on upperbody and or back exercises! Hope all of you have enjoyed.
Oh wait there is more!
Core exercise:
  • Planks: 3 sets, 1 minute each 
I did the planks with John and his sister, definitely felt them again today. 
Your fitness blogger,
Shay-lon xxxx

Personal Training: Helping a Friend day 28

helping-a-friend-day-28

Hey FitFam,

How was everyone’s weekend? I hope everyone got out and stayed active, if not, no worries .. the weather is getting cooler, so staying indoors doesn’t sound like a bad idea. I was able to stay away from blogging for the weekend for the most part besides the one post I decided to do. I went to the gym on Saturday morning and didn’t make it to the gym Friday morning and Sunday’s are considered my rest days. John’s schedule is back to “normal” for the time being, so he was able to meet up with me at the gym and get started on his workout I had planned for him. Today I did a great workout myself, so I am happy about that. 

John’s Workout:

Warmup:

Dynamic stretches-

  • High knees
  • Buttkicks
  • Stationary lunge stretchWorkout Session:
  • Stationary bike- 45 minutes, level 5 resistance, RPMs 80-90
Core Workout:
  • Planks- 3 sets, 1:14 holds (That is his highest time right now)
Cool down:
  • Treadmill- 5 minutes, no incline, 2.5 speed
John did very well today during his workout, and enjoyed level 5 on the bike. The planks we hadn’t done together in awhile, but he managed to do well with those too and I am very pleased with that. Tomorrow we are expected to meet again for another workout. 
My Workout:
Warmup:
I did the same warm-up as John, plus a 10 minute walk on the treadmill at 3.5 speed and no incline.
Workout Session:
Full body workout First:
  • Body Weight Squats: 3 sets, 30 reps
  • Dumbbell Woodchop: 3 sets, 10 reps per side
  • Walking Lunge/Shoulder press combo: 3 sets, 10 reps 
  • Bentover dumbbell double row/ dumbbell bicep curl combo: 3 sets, 10 reps
Strength/ab workout: Second workout
  • Tricep Dips – 5 sets, 8 reps
  • Vertical crunches using the Tricep dip equipment: 3 sets, 10 reps
Cardio: Third workout
  • Stationary bike- 45 minutes, level 5 resistance, RPMs – 80-90, the last 2 minutes, I kept them between 100-125 RPMs 
Core Workout:Final workout 
  • Planks: 3 sets, 1 minute 
Cool down:
I did the same cool down as John.
My workout went very well, those planks killed me during the 2nd and third set. The tricep dips, I PRd because in the beginning when I started implementing them in my workouts (which was maybe a couple of weeks back) I was only able to do 5, but now I can do 8 reps. I am very pleased with that. I have not yet tried to hold my plank longer than a minute, but will retest myself and John sometime this month to see if our times go up any. The cardio workout actually went fine for the both of us, but I could feel the burn the whole way through. I normally do the last 2-5 minutes of my cardio workout pushing my RPMs 100-125 and today, I kept it at 125 the whole 2 minutes, so I am happy about that as well. I am starting myself on a new workout routine, with some changes, so things may or may not seem semi repetitive. The full body workout wasn’t too bad, the squats killed my legs per usual, the woodchoppers are awkward at first and takes sometime to get used to, and it was my first time implementing the bentover double rows, so that was neat. Overall, good day at the gym. Feel free to share your workouts in the comment section. 
Your Fitness blogger,
Shay-lon xxxx

Personal Training: Helping a Friend Day 23/ TopicTuesday Youtube video

https://www.youtube.com/watch?v=I-CFux-jWOI

Hey FitFam!!

Guess what? The video up top is actually me filming my client/friend at the gym today! The video goes along with #TopicTuesday for my Youtube channel, please have a watch, you might decide you like it and want to watch my other videos, or you may decide you hate it and never want to watch my videos again! (hopefully not the second one). Nonetheless, the topic was: Treadmill Tuesday Gains, I made it up and because I made it up, I decided that I would talk about my client and his workout and give some input on using the treadmill. I didn’t make it a “how to” video because I figured the majority of people know how to use a treadmill, if you do not, let me know and I will make a “How to” video for you. Sadly you will not see my face in this video, only hear my voice! lol. 

 

John’s Workout

 

Warmup:

  •  Treadmill- 10 minutes, no incline, 3.5 speed

Workout Session:

  • Treadmill- 45 minutes, 4.0 speed, no incline- 2.0 incline

Cool down:

  • Treadmill- 5 minutes, 2.5 speed, no incline

John has not been at the gym for 4-5 days (everything is repeated and explained in the description of the youtube video) so I had to basically start him over kind of, to avoid injury, and quick exhaustion. He had also been sick, so I wanted to take it a bit easy on him so that hopefully he would feel better. As you can tell in the video he had decreased his speed to 3.5- 3.9 and this is because of many things, he obviously struggles on the treadmill with endurance and that is one reason why I want to continue working on him with it because it is important to increase his cardiovascular and endurance with cardio because at some point we will need to overload to avoid plateaus in his training. He has been doing well on the bike, but I had to discuss with him, that you may be doing well on the bike and excelling at it, but the bike works different muscles than the treadmill while still working on cardiovascular but if I continue to allow you to do better at the bike but you continue to struggle on the treadmill, then I am not really helping you any & it won’t fully benefit you. Not to mention, before working him on Cross-trainers for longer bouts of time, I need to make sure he can handle the treadmill. He isn’t ready to start running yet, but that is to be expected when I can obviously tell that he struggles with walking at 4.0 speed for 45 minutes on a treadmill. I think he has it in him to succeed and to see results, but he has to push himself; I can’t force him to, but he has to want it and he has to step outside his comfort level and try because if not, he will be struggling to meet his weightloss goals.

My workout

Warmup:

  •  Same warmup as John, we did our warmup together. 

Workout Session: (Leg day) and I think I caught another cold. UGH!!!!!! 

  • Leg press machine: 90lb,( 1 set, 12 reps.) 110lb, (1 set, 12 reps).  130lb,( 1 set, 12 reps)  150lb, (1 set, 12 reps.) 170lb, (1 set, 12 reps).  190lb (1 Set, 12 reps).  210lb (1 set, 12 reps).  230lb (1 Set, 12 reps). 250lb (1 Set, 12 reps).  270lb (1 Set, 12 reps).  310lb (1 Set, 6 Reps) 
  • Seated crunch machine- 70lb, 50 reps.
  • Linear leg press machine: 370lb (2 Sets, 10 reps), 390lb (2 sets, 6 reps).

Cool down:

  • Treadmill- 5 minutes, no incline, 2.5 speed

My workout today was fairly straight forward, nothing phenomenal, I did PR on the Linear leg press and the Leg press machine workout, which I am happy about! I suppose Thursday I may make the leg day workout a bit more exciting for all of you depending on how I am feeling. My stuffy nose really irritated me during my workouts when I was breathing and so I kind of didn’t over exert myself too much.  If anyone hasn’t noticed, I have my days where I am doing harder, more higher intensity workouts and sweating & then I have my workouts where I typically take it easy, just depends on the mood, the day and my training/nutrition. My body has been fluctuating with strength lately because I haven’t really been eating the last couple of days very much- not to mention sometimes the lack of sleep during the night. So bare with me, I intend to kill my workouts some days and relax other days when I am at the gym. Hope all of you enjoy my video, please subscribe, follow, share, and leave comments. 

 

I enjoy reading other people’s workouts, so always feel welcome to drop them down in the comment section! 

 

Your fitness blogger,

 

Shay-lon xoxo

Personal training: Helping a Friend Day 16

personal-training

Fitness bloggers and Enthusiast, 

Today was another morning workout with John, I woke up with snot all over my face from having this cold, and was sneezing and constantly wiping my nose, but I knew I had to continue with our plans of meeting at the gym. I am dedicated, lol. It didn’t help that the weather is gloomy and we had some rain, normally this is the type of weather that keeps me from the leaving the house and snuggled up in bed instead. I managed to wake up at 8AM this morning, which is surprising because I was up late watching the #debate2016 and laughing at the answers to our worldly issues. I shouldn’t be shocked by the answers and how dedicated politicians come off until they are elected and then what? We are back at square one, but who can blame them, they don’t run this country as much as we would like to think they do. Although that is just my take on things, no argument intended. To share my political views means I have to play lawyer, and I am not a fan of doing so, so we shall keep that one locked & seal; it is enough when my facebook is bogged up with people “threatening to delete friends who do not have the same political views”, which might be okay if their was a logical reason to do so, but I don’t delete people on facebook because of their political views, because i don’t expect everyone to have the same opinion as myself, but again, I don’t go around posting my views everywhere because it is none of people’s damn business unless I make it their business. Besides watching the #Debate2016 , I was partaking in conversation on twitter with all the people who were watching it live as well, and also juggling my show “American Horror Story” on my TV (which if anyone is a fan of this particular show, what did you think of last nights episode) lol.  If this matters, I had more than 4 glasses of wine and all of them tasted delicious, judge if you please. So again, my morning was very “blah” and I was very sluggish, and I didn’t even make it to the gym a hour before John this time, let alone before he arrived, I was running behind this morning, and my cold is to blame.  

BUT, while John did his workout Today, I did my own, because I didn’t need to do his cardio workout with him today, he could handle it and not to mention I wanted to do my #legday strength exercises. My mom made to the gym this morning and did her cardio and strength exercises for her arms and of course she decides to ask me goofy questions which is typical of her, sometimes I have to tune her out so I can focus on my own workout, lol. John had someone smile at him who he thought was cute, so that made him smile all the while we were at the gym, talk about the “koolaid” man smile, it was HUGE, but hey, nothing wrong with smiling; especially since today wasn’t a hard workout for him. He did complain of ankle pain and some knee pain, but he swears it is nothing serious and just discomfort,  I remind him to have it looked at it if it becomes too much of a problem, but I can tell her ignores my recommendation because he just smiles and says “Shay, I am fine, not a big deal, I can still perform without slowing down” – his favorite answer. Funny thing is I told him tomorrow he should go up to the person who smiled at him and say “hello”, maybe it would give me a boost of confidence to do the same to people who I find attractive, hahahaha 

In the mix of all this crazy, I had a blogger come to me about their sibling possibly wanting to be interviewed for my article (the one I asked for professionals with a degree in nutrition and/or registered dietitians, so I am happy about this as well, partly because I am on a time crunch (my fault) and partly because I didn’t want to be lame and use studies 😛 but I would have. I might have to if they decline my offer, *fingers crossed*, but appreciate everyone who liked the post. Thank you. 

Lets get to the workout shall we, oh and I will post my #legday workout as well for today, it was easy and not much to it today because of me not feeling so well.  My workout will be underneath’s John’s workout for today:

John’s Workout

Warm up:

Dynamic stretching:

  • Skips
  • lunges
  • high knees
Workout Session:
  • Treadmill – 20 minutes, 4.0 speed, 2.0 incline – he had to reduce speed and incline because he complained of ankle pains
  • Elliptical- 20 minutes, no resistance, 4.0-4.5 speed and if he could maintain a 5.0 speed, I would prefer it. He complained of knee pains, but his ankle pains went away during this exercise. 
Ab Session:
I decided to introduce him to one of the many ab machines to see if he would like it, and he did. His previous goal was to do 31 crunches and he beat it today with 32 total in 1 minute with 10lb resistance the first set and 20 lb the 2nd and 3rd set. (The machine comes with weights, 10 is the lowest) 
Cool down:
  • Walk 2 laps around the gym
My workout (leg day & abs)
I conquered the same warm-up as John with him.
Workout Session:
A 20 minute circuit consisting of:
  • walking lunges using a 20lb barbell ( I could use more weight next time, but again took it easy today)
  • Air squats using a 25 lb weight plate ( I did 12 reps)
A 20 minute circuit consisting of:
  • Single leg deadlifts using 10 lb weight plate (I should have used heavier, I knew better, but wasn’t in the mood) I did 10 reps on each leg
  • Walking lunges using a 20 lb barbell
  • Air squats using 25 lb weight plate
Ab Session:
  • I used the same crunch machine as John and we did abs together. I did 3 sets. I was able to do 50-51 reps with 45 lbs, and about 40-45 with 65 lbs 🙂 pretty happy with it, I could do better next time, we shall see, but with this cold, I wasn’t really pushing myself like I normally do. 
I did the same cool down as John (we did it together) 
Your Fitness blogger,
Shay-lon xoxo
I love hearing about your workouts, so always feel free to share in the comments 🙂