Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

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YouTube Fitness Collaboration- Measurements and Realistic Goals

https://www.youtube.com/watch?v=wHftxgT17MY

The video is from Thursday, but will talk about mine and another YouTuber’s goals for this phase two of the next 6 weeks, our long term goals, our measurements, and how we anticipate on getting where we need to be. 

Make sure to follow me on social media: 

Instagramhttps://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

Twitter: https://twitter.com/ShayM_Fitness

YouTube Channel: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg

Facebook Page: https://www.facebook.com/ShayFitnessWonderWoman/?ref=settings

Snapchat: milkchocolatemm

Email: Shay.moss19@gmail.com

Google + https://plus.google.com/+ShaylonMoss

MyFitnessPal: Fitness_wonderwoman

 

My 6 weeks by 6 weeks shred/cut program – Fitness Collab (YouTube)

https://www.youtube.com/watch?v=QPSeYV4rKq0

Hey everyone,  I have started a shred/cut program with a fellow YouTuber from a program she found on Bodybuilding.com.

It is only a 6 week program but to lengthen it, we will be doing it twice. Fun! 

Anyways this video is basically letting you know my goals for it, my macros, my workout from today and what to expect these next 6 weeks .. 

 

Feel free to subscribe to my channel – and follow my social media links! 

 

Your Fitness Blogger,

 

Shay-lon xox

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9

 
 

The Health Apps

Top 50 apps for health and fitness

Itunes Apps– health and fitness list

“trying something new , challenges you for change” -Shay-lon Moss

I don’t want to keep track of my calorie intake, my water consumption, the amount of activity I partake in, the type of exercise, the maintenance of my body (weight/height), the types of food I indulge in, and make myself feel worse when I go over the goal for today because I probably don’t want to face my fear and find out what I am doing wrong because that means I’ll have to change it & what If I fail? What if I can’t afford a healthier me? What if life happens and I forget to keep track? What if I find out I am overweight/underweight? What ifs aren’t good, because they go nowhere and keep you from everything. Instead try this “I am”, “I can” & “I will”.  

All of sudden you don’t need a pen and paper, now you can use your handy tablet, phone, computer and it will help make life easier on you.  I say this because keeping track of your health seems tedious when you think about what all goes into it, and quite frankly it seems a bit scary at first.  Most people don’t realize, it doesn’t have to be scary and it doesn’t have to be done alone. 

Today I noticed how my new phone came with a “S health” app for my phone (Samsung Note 4) & previous to using this app, I was on “Myfitnesspal” & “Mapmyfitness” apps, I liked them both and used them everyday.  Today I am going to talk to everyone about how to use these apps and which ones are recommended, although all of them probably work the same way or have some of the same properties.  I will talk to you about why it’s important to keep track of what you do with your day to day, give you advice on how to keep track properly, how to stay on track, how to remember to track, the benefits of each thing and I’ll even go into great depths about certain apps that I have used or am using currently.  If for some reason you do not own any form of technology I can go over ways to still keep track with paper and pen. I’ll also try to share some quick tips, share my own personal usage, and hopefully everyone will find what works for them! To start, I just want to mention this is not a post pushing people to conform to technology, this post is to help people gain experience and know what is available to them. 

To begin, some of the apps I will list below are either for Iphone, android or both so pay particular attention to the () beside them so you are downloading the appropriate app for your technology.  

  • MapMyFitness (Android & iOS; free)
  • MyFitnessPal (Android & iOS; free)
  • FitStar Personal trainer (iOS; free)
  • Nike+ Training Club (Android & iOS; free)
  • HealthyOut (Android & iOS; free)
  • ShopWell (Android & iOS; free)
  • Fitbit (Android & iOS; free) – you need the fitbit accessory
  • Weight Watchers (android; free)
  • MapMyride (Android & iOS; free)
  • Nike Running (Android & iOS; free)
  • “S Health” (Android; free; certain phones)

Now of course there are tons more, and I did not mention all of them because I have yet to try every single one of them and honestly I probably won’t (some of them on the list I have yet to use).  If you have something that is not on the list feel free to add it in the comments or try one of these out. To answer the question of why should we track, I believe that keeping track of your health makes you accountable and gives you a sense of responsibility. With tracking your health, you are able to see your mistakes, your achievements, goals, and share this with support groups on the app and or friends and family & even share it on your social media account. I believe the fun happens when you make the most mistakes using the app, because you are learning and trying to figure everything out all at once which means you are interested, anxious and ready to get started!  Now not everyone will go along with this idea and that is quite alright.  I have spoken to a variety of people whom have mentioned why they don’t like tracking their health and for the most part it’s because they say its “time consuming”, tedious, and repetitive.  I will agree, to a certain extent.  The reason this happens is because people have a mindset of having to use it long-term, which is fine but, it shouldn’t be used for the rest of your life unless you choose to make it a part of your routine.  If you are someone who has an issue with making it a part of your everyday lifestyle then this most likely won’t work out for the long term and by long term I mean more than a year. 

 

Using these fitness apps should be a start.  What I mean by this is, you should use these apps for quite some time; usually 6 months, maybe even a year or so. Then once you have gotten used to this way of life where you eat more healthy, exercise more often or stay active, sleep better, more aware of your everyday health overall where it comes natural to you without having to use the app. then you no longer need the app. The app is to help those of us who need a set of instructions on how to live a healthier life, it’s not there to restrict you.  The only restrictions you have by using some of these apps are the ones set when you input your weight, height, and ect on the app and it determines the amount of calories needed; outside of that, your free to explore.  

 
 
  1. Staying on track properly is important and one way to stay on track so that you keep doing well while using these apps is to have a support system going. I believe when you have friends and family doing this with you, it will help keep you positive and willing. If you do not have peers to do this with, use the apps forums or groups as a support system; they are usually very supportive people who share the same journey as you do. 
  2. Remembering to track can sometimes be a hassle, especially if you have a busy lifestyle or have family to take care of.. and honestly life just happens. I often forgot to track for days at a time because of how busy I was.  It’s not a crime to forget. Just make it easier on yourself to remember by writing it on your calendar, set up the app to notify you, have someone else help keep you accountable. 
  3. the benefits that come with using these apps are pretty simple: keep track of exercise (types of exercise, the amount, suggested exercises), sleep, water consumption, calories (food types, nutrients, minerals, proteins, fats, carbs, vitamins), steps (how many steps you have taken throughout the day), walking/running (GPS), blood pressure, heart rate, forums/support groups, cycling, hiking, sports, caffeine intake, weight, height, stress level, blood glucose, UV light, tips on staying healthy, recipes sometimes & blogs to read and create on your own. 

One of the apps I am using right now is “S health”; I never had it prior because my phone did not offer it, now my new phone does and it offers a way for me to keep track of my water consumption, walking, running, steps, blood glucose, heart rate, sleep, sports, food intake, calories, caffeine intake, weight, height, SpO2, stress level ( write a note explaining why its high or low), blood pressure, UV light, Tips, cycling, hiking. Today is my first time using it, so as I use it more often I will continue to update everyone on it.  If you use it currently, feel free to share with me your results and opinions of it. Prior to this app, I was using Myfitnesspal and Mapmyfitness app. These both were really decent apps, they tracked some of the same things but didn’t have as much; each of these were used mainly for blogging, exercise tracker and eating tracker. It’s basic & easy to use. I also made myself available on the forums and started random topics of conversation about health, people are good at responding and sharing their opinions and facts. While using this app, I found out you can add friends and family if you know their username, you can befriend other people and it sets it self up like facebook almost, where one can post to a wall and people can like your status. I had tons of support & if you are interested in befriending me, just ask! ha. I don’t use it much since I started this new app. 

 

Using Paper & Pen to track your health

 
  • dedicate a notebook/journal that is only used for this purpose.
  • Find a pen or pencil that works well
  • create a chart or simply use the lines on the paper to separate the different trackings.
  • Track food intake (calories/grams, type of food you have eaten, if you have a food label, track the important stuff; sugars, carbs, proteins and fats. You may choose to track vitamins if that is important to you), water consumption if you are someone who knows they do not drink enough water through the day, exercise should be tracked/activities (the miles, the amount of time, the type of activity or sport or exercise, the weight used if your lifting), your weight (especially if you want lose or gain weight or even maintain your weight this is kinda important to know where you stand on this journey). This is basically all you need to track unless you want to know more about your health then that is up to you as well.  I find that you should also make small notes or even make a journal on how your day was, if you ate too much then make note of it, if you didn’t eat at all the make note of it..  and ect. 
  • Keep this journal/notebook someplace easy to find and if possible everywhere where you are
  • Again find some supportive friends and all you can share some of your post you have written down and help one another stay on track

So as you can see, tracking health is easy. It’s a battle with yourself to take notice of what makes up your day & how well you keep yourself healthy.  It shouldn’t be something you need to use forever, just use it until you become confident enough where you can continue doing well on your own.  Nothing is made to be perfect, it has its rough patches but keep in mind that using these apps can be very beneficial.  Thank you for reading, please share, comment, like, follow.

 

Sincerely, 

Your Blogger Shay-lon