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:


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:
  • 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


Published by Shay-Lon Moss