Hey hey hey! 

Welcome back everyone! This is only the second day of January and I already feel the same as I did in 2016. As always, I started my morning off with a workout at the gym. Today's workout was long in length, but still entertained my gains and gave me great pleasure. I am hoping those that follow my workouts and give them a go will appreciate this one/don't feel rushed and continue to push yourself. 

 

I am still not sure what my blog will consist of - when it comes to the new 2017 blog, but I do know that I will be changing my theme at some point and will more than likely have a plan in place within this week or next (fingers crossed). I did however, give some thought into possibly using snapchat to blog with some of you and take video footage, etc but not sure how I want to go about it and whether I will use snapchat, twitter or insta video wise (live video), so that is something that is floating around. I have had many people ask for more collabs and guest posting, so I have some ideas down on paper. Right now, I am taking it a day at a time and just organizing my thoughts with this blog. Thank you for being patient with me.

 

Warm up: 

I didn't do a proper warm up, the gym was really busy, so I had to do what I could with what I had available to me and used my lifting as warm up with no weights. 

 

Workout Session:

 
  • Dumbbell pushup to row: 3 x 6-10. 15lb (45 second rest between sets)
  • Romanian Deadlift: 3 x 6-10. 1 x 105lb, 2 x 155lb (45 second rest between sets)
  • Dumbbell Sumo Squat: 3 x 6-10. 30lb (45 second rest between sets)
  • Pronated wide-grip pullup: 3 x 6-10. (45 second rest between sets)
  • Dumbbell lunge: 3 x 6-10. 30lb (45 second rest between sets)
  • Leg extension: 3 x 6-10. 90lb. (45 second rest between sets) 
  • leg curl: 3 x 6-10. 70lb (45 second rest between sets)
  • standing calf raise: 3 x 6-10. (45 second rest between sets)
  • barbell upright row: 3 x 6-10. 35lb (45 second rest between sets)
  • standing overhead press: 3 x 6-10. 40lb (45 second rest between sets)
  • Dumbbell lateral raise: 3 x 6-10, 30lb. (45 second rest between sets)
  • Triceps dips: 3 x 6-10 (45 second rest between sets)
  • V-ups: 3 x 6-10 (45 second rest between sets)
  • Air squats: 135 reps
  • Kneeling cable crunch: 3 x 6-10 (45 second rest between sets)

Feel free to let me know what you think of the workout if you decide to give it a go! for more workouts, click here. Thank for reading, feel free to leave comments, share, reblog, and follow me!

 

Your Fitness blogger,

Shay-lon xxx