My Gym Workout Nov. 30th

My Gym Workout Nov. 30th

Nov 30, 2016, 8:43:56 PM Sport

FitFam, Happy Wednesday to all of you.

This time being late on writing my blog was NOT my fault, but was kind of my fault, I was going to write it earlier after I got home from the gym, but because I had an important business call & before answering it I had to have topics & pitches written down to share with the editor, I decided to play it safe and do ONE thing at a time. It all worked out - sorry if you have been waiting for me to spoon out some content.. hope the line isn't too long today on my page, just kidding. Anyways, on a fun note, I will write a separate blog post about the phone call to save time on this one. John was supposed to show up, but he had family to tend to, so he will be attending the gym on his own in about a hour from now. LOL. I emailed him his workout (fingers crossed, he saved the email) - so he should be fine (I will look over the workout again to make sure he can manage it on his own without me) and for his safety.  Outside of that, today was a good workout, very simple, nothing to intense, and it got me in and out the gym in time to get home to handle business. That my dears, I call a good workout.


My workout:

Warm up:

I did some arm circles, big and little.


Workout session:


  • Lat pulldown (narrow grip)- 4 x 12, 85lb
  • Triceps pushdown (rope)- 4 x 12, 40lb


  • low row (narrow grip) - 4 x 12, 100lb
  • Cable upright rows: 4 x 12, 25lb


  • Triceps dips: 4 x 12
  • Vertical crunches: 4 x 12 

Incline barbell bench press: 4 x 6, 35lb 


Please feel free to share your workouts with me in the comment section, take my ideas, share ideas.. and follow my social media if you want to see pictures and videos of me!  --- always a plus, rumor has it.


Your Fitness Blogger,

Shay-lon xxxx





Published by Shay-Lon Moss

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