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Great Quad day, feeling strong and healthy.

TweetToday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 35x60x3
Tricep machine 100x16x3
Seated Hack 0x16x3 Great back support on this hack
Slant Board oblique work 20x1
Single leg extension 30x20, 40x16, 50x12
Single arm Cable Tri 10x16x1, 15x12x2
Seated Leg Press Machine 100x16x3
HS Ab 0x20x3 new style I don’t really fit on, super hard

1 egg, red potato
Flax, glutamine, vitamins, Grapefruit juice
1 Cup NF Milk
2 scoop Gold Standard whey shake w/water vitamins
Red potato
Sirloin
Sirloin
3+ liters water
Pro 146, Carb 69, Fat 39, Cal 1557

TweetMonday Chest, Back

Hypers 12x3
Incline Bench press 45x12x3, wide, regularx2
Pull Overs 25x12x3
DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 30x12x3
Oblique work
Plated chest press 25’s x12x3
Front Pull Down machine 60x12x1, 80x12x3
Chest Press machine 30x12x1, 40x12x2
Hoist Ab 20, 30, 40x20
Glute kickbacks 100x12x2 each leg Haha

1/2 C Raisin Bran, 1/2 C Milk
Flax, glutamine, vitamins, Grapefruit juice
2 Scoop Syntha-6 Strawberry Milkshake flavor
2 Eggs
Sirloin, pepperoncinis
1 Slice Pepper Jack Cheese
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water
Pro 157, Carb 69, Fat 43, Cal 1887

TweetSuper strong today even though I didn't sleep well. Happy with my progress and looking forward to the next few weeks.

Tuesdays and Fridays:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3
Barbell preacher curls 25x30x1, 30, 35x16
Plated leg press 90x20, 180x16, 270x12
Crunches and oblique work
Roller Work
Glute machine 100x12x3
Single Bicep machine 30, 35 x14L x12R, 40x10
Lie Down leg curls 40x20, 50x16, 65x12
HS Abs 10x50x3

Seated calf raises 300, 340, 380x20
Wrist curls on preacher pad 30x30x3
Standing Calf raises 205x20x3
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 25lb bb x12x3

TweetWay to push it Trixie.

TweetWednesdays and Saturdays:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 35x60x3
Tricep counterweight 48x12x3
Hack 90x20x3 all the way to the stops
Slant Board oblique work
Single leg extension 35x20, 40x16, 45x12 ea. leg
Single arm machine Tri 30x20, 35x16, 40x12 ea. arm
Seated Leg Press Machine 100x20, 120x16, 140x12
HS Ab 10x50x3

The Beast is making me push my weights up. I feel great and hope my goal of seeing my abs by Thanksgiving will be realized. I am so happy every day! Just have to keep my diet in check and learn from what I'm doing.

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Medium salad w/ Bleu Cheese dressing
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water

Tweetyou are diesel Trix! you will see dem abs in no time

TweetGet it girl!!! Post some pics up when those abs start coming in. You can do it!

TweetThursdays

Chest and Shoulders

Bench Press 45x38 wide, 45x28 narrow, 55x22 regular grip
Pullovers 30x20x3
Dumbbell shrugs 17.5x20x3
Fly Machine 40x20, 55x16, 70x12
Reverse pec deck 25x20, 40x16, 55x12
Slant Board oblique work
Roller work
Decline Bench Press 45x20, 55x16, 65x12
Smith Machine BH shoulder press no weight 20x3

OK, another great workout for me today. 2 notes, #1 Bench press last set tweaked my shoulder on rep 21 not bad, but enough to put a stop on. #2 Smith machine, I am face to face with the mirror and my shoulders are totally off balance from each other. I have to spend all my time trying to figure out how to balance the weight and keep my shoulders square in the same place. This was definitely the most difficult work I have done in the last 6 months.

We are 8 days into our new cycle and Rake has felt sick for 2 days. Want to get this figured out since it cut my workout short today.

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Medium salad w/ Bleu Cheese dressing
Grilled chicken breast
Grilled chicken breast
3+ liters water
Pro 171, Carb 16, Fat 17, Cal 1236

TweetLooking great as always iron woman

TweetSuper duper day today!

Skipped w/o yesterday but ate clean. Work was strenuous, moving 50 double size file boxes into storage so I figure it was an even trade off. Quad day today so I kept it steady for a secondary leg day. Super happy with my new program so far. The only problem I have right now is beet red eyes for 2 days, I think it may be allergies but am always on the lookout for sides. Took a new pre-workout today 1 serving and since I'm a speed freak I loved the results. Pump Igniter made by Top Secret Nutrition. 3 min. in tingles in face and hands. Another beautiful day in Vegas, I love my life! Thanks to all of you who help and inspire me to keep moving forward.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 35x60x3
Tricep machine 100x12x3
Seated Hack 90x12x3
Slant Board oblique work
Single leg extension 30, 40, 50x12 ea.
V cable Tri 30, 35, 40 x12
Seated Leg Press Machine 100x12x3
HS Ab 0x25x3

Changed my abs w/o to 0 weight concentrating on sucking in my waist.

1/2 C Raisin Bran, 1/2 C Milk
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Grilld chicken breast
Grilld chicken breast
Tilapia
1 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 176, Carb 46, Fat 14, Cal 1332

Took in more Protein than i had scheduled maybe not too bad, less carbs, but good over-all.

TweetSunday was a day off the gym.

Raisin Bran, 1/2 C ff milk
4 Pc bacon, 2 eggs
Chicken lettuce wraps w/ teriyaki and hot mustard sauce, Ahi Poke, 116 oz. Amber beer

Laid in bed all day relaxing til Rake couldn't stand it and told me to take a shower and do my hair. Went out for the evening football game and wrecked my week with this beer. Don't like beer; lesson learned. The only bright spot was I am officially back in my skinny clothes and I rocked a hot mini skirt. Too bad there was no action where we went. The last straw was 2 old ladies with walkers being led in.

TweetMonday Chest, Back

Hypers 12x3
Incline Bench press 45x12x3, wide, regularx2
Pull Overs 25x12x3
DB Shrugs 17.5x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Oblique work
Roller work
Flat bench flies 8 lb. DBs x12x3
Plated chest press 25’s x12x3
Wide Pull Down cable 60x12x3
Chest Press machine 79x12x3
Hoist Ab 10x50x3
Seated Calf raises 300x20x3
Lateral raise machine 20x12x3
Standing calf raises 180x20x3

Oatmeal 1/4 C w/ 1tbsp honey
Flax, glutamine, vitamins, Grapefruit juice
1 Scoop Syntha-6 Strawberry Milkshake flavor
2 whole eggs
Subway Club Sandwich

Workout was just plain mediocre, felt like a warm up for the rest of the week. Can't kill it every day I guess.


Tuesdays and Fridays:

Biceps/ Hams


StepMill 5 min warm up
Seated leg curl 30x60x3
Barbell preacher curls 25x30x1, 45x12x2
Reverse Hack 180x12x3
Crunches 30x20x3
Single leg ham machine 25x12x3
Single Bicep machine 30x12x3
Lie Down leg curls 50x12x3
HS Abs 10x50x3
10 Min. Treadmill 15 incline, 2.3 speed

Oatmeal 1/4 C w/ 1tbsp honey
Flax, glutamine, vitamins, Grapefruit juice
1 Scoop Syntha-6 Strawberry Milkshake flavor
Roasted chicken thigh & leg
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 121, Carb 60.5, Fat 21, Cal 1360

Felt like I was sleepwalking through my workout today not sure why. I caught up on my sleep Sunday and Monday so there's really no explanation that I can figure out. High carb day for me so hopefully tomorrow will be great. Need to add more cardio and reduce the fat in order to hit my goal by Thanksgiving. "Just Do It"