Wednesday|Powerlifting|Cycle One|Deadlifts

  • Romanian Deadlift: 3 x 5
  1. 65% 1RM: 164 lb
  2. 75% 1RM: 190 lb
  3. 85% 1RM: 215 lb, for 6 max reps
  • EZ bar goodmornings: 5 x 12, 60 lb and 40 lb
  • Barbell glute bridges: 5 x 12, 115 lb
  • Hyperextension: 5 x 12, 25 lb
  • Leg curls: 5 x 12, 60 lb

Weigh in: 154.4 lb 

 

90% of my 1RM= 252 lb & this is what number I used to configure the above percentages and weights. 

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Seasonal Affective Disorder

It is getting to be that time of year where people typically get more gloomy because of the weather, and the seasons changing. Not only do people tend to get allergies or aches/pains, their personalities or moods can change. I have to thank a friend of mine for bringing this disorder to my attention because we were talking about how the weather makes us both kind of “blah” because of the lack of sunshine and it becoming more and more cold outside. Neither one of us has been diagnosed with “Seasonal Affective Disorder” and I don’t believe I have it and neither does she, but it brought up a good point because this isn’t a disorder that I hear much about until it gets to be about this time of year – even then, I don’t think a whole lot of people think twice about it. I decided to do some research and learn something new about a disorder and hopefully share what I have learned with all of you, BUT I always appreciate it more when it comes from someone who has the experience because it is more realistic and more personal – so if you have something to add to this, please do in the comment section 🙂

 

First things first, what is seasonal affective disorder? In simple terms, it is a type of depression that comes and goes with the seasons. Most often occurs in the early fall/winter and usually ends sometime around spring/summer. Clearly not everyone loves the cold weather but it doesn’t mean you have seasonal affective disorder. With this being said, I have some fun information below:

 

Word of caution: This disorder is not considered as a separate disorder. In order for someone to be diagnosed with SAD, they have to meet the full criteria or major depression coinciding with specific seasons for ATLEAST 2 years. This means it needs to be more frequent compared to other depressions. So having said this, there are reasons for why someone would be diagnosed with this, this isn’t just somebody who doesn’t like winter or cold weather – more goes into a diagnosis. 

 

Signs/symptoms:

Winter Pattern:

 
  • Low energy 
  • hypersomnia
  • overeating
  • weight gain
  • craving for carbohydrates
  • social withdrawal 

Summer SAD:

  • poor appetite /weight loss
  • insomnia 
  • agitation
  • restlessness
  • anxiety
  • episodes of violent behavior

Then also consider some of the major depression signs/symptoms along with these. 

 

Risk Factors Associated with SAD

  • Females are diagnosed more often than men with this disorder (lucky us ladies!, lol)
  • Living further from the equator
  • Family history of depression
  • Younger age

Treatment options:

  • Medication
  • light therapy
  • psychotherapy 
  • Vitamin D

With this being said, Vitamin D supplements haven’t been 100 percent proven to treat seasonal affective disorder, but having more time in the sunlight seems to help and taking the supplements is neither here or there in research.. depending on the individual. Now there may be new treatments available or perhaps more treatments I have not listed, and so share them if you will. If you have your own way of dealing with SAD, please share it for my readers and so I can also learn something as well. Thank you for reading, please feel free to share, like, reblog, and follow!

 

Fitness WonderWoman,

Shay-lon

 
 

Thanksgiving 2017!

  1. What is your favorite dish at Thanksgiving?
  2. What is your least favorite dish at Thanksgiving?
  3. Any Thanksgiving traditions? 
  4. Do you have a recipe you make on Thanksgiving everyone loves?
  5. Will you have someone to spend your Thanksgiving with this year?
 

I am thankful for all of you! Enjoy Your Turkey Day!

Nov.7th Workout: 8 week program| Week one|Day two

Quads, Triceps, Biceps, Abs and Calves

Workout:

Superset:

  • Barbell back squat: 3 x 8, 135 lb
  • DB lunge: 3 x 8, 40 lb

Superset:

  • Barbell curl: 3 x 8, 50 lb
  • Lying triceps extension: 3 x 8, 30 lb

Superset:

  • Standing calf raise: 3 x 8, 115 lb
  • Barbell romanian deadlift: 3 x 8, 185 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  1. bodyweight squats: 20 seconds
  2. kettlebell swings: 20 seconds, 10 kg
  3. bodyweight squat: 30 seconds
  4. kettlebell swings: 30 seconds, 10 kg
  5. bodyweight squat: 45 seconds
  6. kettlebell swings: 45 seconds, 10 kg
  7. bodyweight squat: 1 minute
  8. kettlebell swings: 1 minute, 10 kg

Today’s toughest part of the workout was the added cardio (not part of the program), I was fatigued after that, thankfully those BCAAs really did help quite a bit, but still, it was hard! give it a go! 

 

Fitness WonderWoman,

Shay-lon 

 

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

Journey To Health Collab|Week Four

https://www.youtube.com/watch?v=8zua36v2zDY

“What Helps You The Most about the YouTube Community”? 

Week Three|Day Four| 6 Weeks to Shreds Part One

Fitness Collaboration

Workout Plan. 

 

Warm up: 2-3 minute of jump rope

  1. Incline DB flyes: 3 x 21-30. 20 lb. (1 minute jump rope)
  2. DB flyes: 3 x 21-30. 20 lb. (1 minute bench step up)
  3. Cable crossover: 3 x 21-30, 40 lb. (1 minute squat jumps)
  4. Triceps Pushdown: 3 x 21-30, 70 lb. (1 minute side to side shuffle)
  5. Standing DB triceps extension: 3 x 21-30, 20 lb. (1 minute kettlebell swings – 8kg)
  6. Cable lying triceps extension: 3 x 21-30, 30 lb. (1 minute goblet squats – 30 lb)
  7. Crunches: 3 x 21-30. (1 minute running in place)
  8. Standing oblique cable crunch: 3 x 21-30, 20 lb. (1 minute jump lunges)

Okay so today was different, as you can tell, I went up in reps during this workout plan and this meant I used lighter weights (not by too much) but enough where I could lift for that many reps comfortably. Also, I did NOT do the squat jumps or jump lunges because my left knee was in a lot of pain and I didn’t want to put too much pressure on it during the workouts if I didn’t have to. Hopefully it will get better within the next couple of days. 

 

Secondly, I plan on having a video up soon on YouTube either tonight or tomorrow at some point to update all of you on what has been going on nutritional wise and exercise wise .. along with the person I am collabing with – her own updates will be in the video as well. Below will be the links to my social media, feel free to follow each of them 😀 

 

Thanks for reading, remember to follow, like, comment and share my blog post!

 

 

 

 

 

Email: Shay.moss19@gmail.com

 

Snapchat: milkchocolatemm

 

Pinterest: https://www.pinterest.com/shaylonmoss/pins/

I also have a MyFitnessPal app, so if interested, you may add me on there as well.