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This is my main mal for today. Seared Ahi Tuna over sauteed spinach with scrambled eggs as a side.

TweetI had a really HOT date tonight with GYM and I got to play with equipment I rarely use, Shhh dont tell Rake. Here it is along with my meals for the day. Third two-a-day.


Back Extensions 12x3
Stepmill 5 minutes
Hoist Rock-It Abs 40 lbs 50 right side 50 left side
Glute machine 30x20x3
Treadmill 5 incline 3 speed 5 minutes
Hoist Rock-It Abs 40 lbs 50 right side 50 left side


2 c coffee
½ c oatmeal w/ 1 pinch of raw local bee pollen
1/2 Mango
Flax, glutamine, vitamins
Off to workout
2 scoop Gold Standard whey shake w vitamins
Ahi Tuna over sautéed spinach with scrambled eggs on the side
1 C asparigus
Back to the gym
1 C nonfat plain Greek yogurt w 1/3 mango
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water

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This is our lunch today. Back in F.I.S.T.'s Kitchen with a Baby meal. We loved it and will make it again next week. I worked in a 60 minute Zumba class today and feel great.

2 C Coffee 1 tbls creamer
3 pc bacon, 2 eggs
Flax, Glutamine vitamins
Off to the gym
2 scoop Gold Standard Whey shake Rocky Road flavor with almond milk. tastes great.
1/4 of this pizza

TweetIMG_00000017.jpgIMG_00000020.jpg

Happy St. Patrick's day. Trixie has not been able to get into these pants for a year and today she put them on and got my shamrock happy. Thanks family for making her welcome.

TweetMondays Chest and Back



5 minutes Stairmaster

Back extensions 12 reps 3 sets

Bench Press bar ADD 10 lbs 12 reps x 3, narrow, wide and regular grips

Pullovers lying across the bench 25 ADD 5lb dumbbell 12x3

Shoulder Shrugs 20lb ADD 5lbs dumbbells 16x3

Fly machine chest 45 ADD 25lbsx12x3 delt 30 ADD 10 lbsx12x3

Slant board side to side crunches( picked up a 10 lb weight 35x1 ,25x2

Lat pulls wide grip 60Add 10 70x12x1, 90x12x2

Plated incline press 20ADD 3510x10x1, 9x2

Lawnmower pulls 20x12x1, 25x12x2

Lat pull machine 55 ADD20 75x12x3

Hammer Strength ab crunch 15x35x3

Decline bench press 45 ADD 10x12x3 narrow, wide and regular grip

Lat pulls narrow grip 60 ADD15 75x12x3

Chest press Hoist machine 45 ADD 65lbs 110x12x3

Ab crunches 150x3

Tweetcongrats on the pants ma'am. that just proves to you that all your hard work is paying off and working

Tweetlooking great girl

TweetI had a great day yesterday! Instead of going out on the town we decided to go to Goodwill and buy some plates so that my F.I.S.T.’s Kitchen meals keep looking fresh and delicious. We only had to buy 2 plates in each pattern, one for me one for Rake. I’ve always had a fetish for dinnerware so this was the perfect date.





Triceps and Front of legs, Tuesdays and Fridays



5 min warm up Stair master and back extensions 12reps x3
Hack squat no extra weight, Hack squat no extra weight ADD 45 lbs, ADD 45lbs l2x3
Dips , 60 lb counter weight ( 36lb counterweight) 16x1, 12x2,

Slant board side to side crunches holding a 10lb weight 35x1, 25x2
Single arm tricep 35x14x3 left arm, 35x12x3 right arm
HS ISO Single Leg Extensions 25lbs ADD 5lbs. 30x12x1, 30x9x2 (moved weight to hardest position)
Triceps pull down Rope 60lbs ADD 20. 80x12x3
Hammer strength Ab Crunch 15lbs ADD 15lbs. 30x35x2, 30x25x1

Seated leg press 70x21x1, 90x21x1, 110x21x1. TODAY 110x16x1, 130x12x2
Wide grip cable tricep 50lbs ADD 20lbsx21x3
Seated Leg Extension 90x12x3
Ab crunches 150x4





2 c coffee

½ c oatmeal w/ 1 pinch of raw local bee pollen

1 banana

Flax, glutamine, vitamins

Off to workout

2 scoop Gold Standard whey shake w Almond milk / vitamins

Low Carb Surf andTurf for main meal

1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water

3 liters water

TweetCompleted my 4th 2-A-Day for the week!! I did a 1 hour Yoga class felt tough but great. I am eating a bit more but actually lost 2 LBS over the week, super happy. I have just spent a couple of hours looking at recipes in F.I.S.T.'s Kitchen and have come up with a pretty good meal plan for the next 2 weeks . I'm going to be showing off my new, used dinnerware. Can't wait to see you all on my thread

Tweet2 c coffee

½ c oatmeal w/ 1 pinch of raw local bee pollen

1 banana

Flax, glutamine, vitamins

Off to workout

1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water

Pork Tenderloin w/Mango-Chili Sauce for main meal

Handful roasted no salt peanuts

1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water

3 liters water





Biceps and Back of Legs Wednesdays and Saturdays



5 Min warm up on stair master

Back Extensions 12x3
U-Tread squat 90x16x1, 135x12x2
Bicep, bar ADD 10 lbs, 12x3
Dead lift 70x12x3
Slant board side to side crunches Holding a 10lb weight 35x3
Single arm bicep 25 Add 5lbs, 30x12x1, 30x10x2
Lie down leg curl 45ADD 5lbs, 50x12x3

HS Plated bicep curl 20 ADD 10 lbs, 30x12x1, 30x9x2

Hammer strength Ab crunch 15 ADD 15lbs 35x2, 25x1
Plated leg press 90 ADD 90lbs, 180x12x3
Wide grip cable bicep 30 ADD 10lbs, 40x12x2
Seated leg curl 100 ADD 10lbs, 110x12x3
Ab crunches 150x2

TweetLife is great!! I finally got into that top yay! It took me 23 days. I am so happy to be meeting my short term goals, I can't believe it. I tried that top on last week and didn't think I would even be in it by the end of the contest. Now I'm back in F.I.S.T.'s Kitchen and cant wait for the day when I could look good enough to join the other girls in there.lol Thank you for all your support I couldn't do it without you all.



Chest and Shoulders on Thursdays

I use the seat position low to work my shoulders more on the chest exercises and high on the shoulder exercises for a greater range of motion.

Back extensions 12x3
Bench Press 45lbs ADD 10 lbs, 12 reps wide, 12 reps close and 12 reps reg grip.
Pullovers 25lbs ADD 5 LBS. 30lbDumbell 12x3
Shoulder shrugs 25lbs dumb bells 16x3
Fly machine 40lbs ADD 30lbs, 70x12x3 on chest, 25lbs ADD 15lbs 40x12x3 on delts
Slant Board side to side crunches Holding a 10 lb weight 25x3
Smith Machine seated shoulder presses 15lbs x12x3
HS Plated Wide Chest 25lbs ADD 20lbs, 45x12x3
Pulley row 40lbs 14x3
Ab Crunch 15lbs 35x3
Decline bench press 45ADD 10 lbs,
HS Plated shoulder press 25lb plates 25x15x1, 25x12x2
Hoist Shoulder Press 49lbs ADD 60lbs, 110x9x321x3
Ab crunches 150x1


2 c coffee
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins
Off to workout
1 whole egg
2 scoop Gold Standard whey shake w Almond milk / vitamins
Beer Lime Grilled Chicken 4 oz
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water

Tweetcongrats on achieving your goals ma'am.

TweetYesterday I made it back to the gym for Zumba. This morning we were crunched for time so I prepped our main meal early in the am. Hit the gym at 11 only had 75 minutes since I wanted to get all my lifting in, I lowered all my weight and sped it up a bit between sets. Got all 3 circuits in but not abs or cardio after. Hoping to get back there this evening after work.

Triceps and Front of legs, Tuesdays and Fridays

5 min warm up Stair master
Hack squat no extra weight ADD 45 lbs, ADD 45lbs l2x3
Hoist dips, 100 lbs x16x3
Leg extension 90x12x3
Slant board side to side crunches 35x3
Single arm tricep 25x16x1, 25x12x2
HS ISO Single Leg Extensions 25x12x3 (moved weight to hardest position)
Triceps pull down Rope 60x16x3
Hammer strength Ab Crunch 20x35x3
Leg Press 90x16x3
Wide grip cable tricep 60x16x3
Seated Leg Extension 85x12x3


2 c coffee
½ c oatmeal w/ 1 pinch of raw local bee pollen
1 banana
Flax, glutamine, vitamins
Off to workout
2 scoop Gold Standard whey shake w Almond milk / vitamins
Cauliflower Crust Pizza
1 C plain greek yogurt
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water