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Originally Posted by Trixie

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (10 upper, 10 lower, 10 full per set)
Standing Bi’s Preacher pad, 25x30, 25x20x2 different grips
SL Deads 45x20, 60x12x2
Lying Ab bench 12x4 w/vac
Rolling
Kneeling Ham curls40, 50, 60x14 L, 12 R
Bi mahine single arm 25, 30, 35 x12 ea.
Lying leg curls 55, 65x12, 75x9

Super excited today! After seeing a tiny line in my RT quad last night I realize that whatever I’m doing in the gym may be working and there will actually be a Quad in there. Probably sounds stupid and I’m not really sure why I care so much. Guess if I put in the work I want to see the results. Now I just need to learn how to improve on it. Then there’s the Biceps, want to know how to get those too. Obviously taking stock of my progress and realizing I want more. Felt strong today and took my time to get my work done with proper form. Loving life even though my shower started leaking and my cars got broken into again.

Your consistency will pay off. Some quick tips on biceps. Hand width helps target the focus. Wider grip more inner bicep, closer grip more outer. Also think about hand position, neutral keeps the focus balanced with bis and involves a little forearm. Pronate (think hammer curl ) more brachialis and forearm. Supination gives an even more intense contraction you will feel towards the inner peak. Lastly think about the position of your arms relative to your body. I try to incorporate a curl with the arms behind the body (think seated incline db curl), arms at your sides(any standing curl), arms out in front of the body(think preacher curl) and even arms overhead(sit at a lay pulldown station and curl the bar behind your head).


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Originally Posted by Trixie

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (10 upper, 10 lower, 10 full per set)
Standing Bi’s Preacher pad, 25x30, 25x20x2 different grips
SL Deads 45x20, 60x12x2
Lying Ab bench 12x4 w/vac
Rolling
Kneeling Ham curls40, 50, 60x14 L, 12 R
Bi mahine single arm 25, 30, 35 x12 ea.
Lying leg curls 55, 65x12, 75x9

Super excited today! After seeing a tiny line in my RT quad last night I realize that whatever I’m doing in the gym may be working and there will actually be a Quad in there. Probably sounds stupid and I’m not really sure why I care so much. Guess if I put in the work I want to see the results. Now I just need to learn how to improve on it. Then there’s the Biceps, want to know how to get those too. Obviously taking stock of my progress and realizing I want more. Felt strong today and took my time to get my work done with proper form. Loving life even though my shower started leaking and my cars got broken into again.

How awesome! Seeing a quad is some big stuff for us gals. I have none,lol. Keep rockin those weights Trixie

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Originally Posted by chemicallyengineered

Your consistency will pay off. Some quick tips on biceps. Hand width helps target the focus. Wider grip more inner bicep, closer grip more outer. Also think about hand position, neutral keeps the focus balanced with bis and involves a little forearm. Pronate (think hammer curl ) more brachialis and forearm. Supination gives an even more intense contraction you will feel towards the inner peak. Lastly think about the position of your arms relative to your body. I try to incorporate a curl with the arms behind the body (think seated incline db curl), arms at your sides(any standing curl), arms out in front of the body(think preacher curl) and even arms overhead(sit at a lay pulldown station and curl the bar behind your head).


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Terrific! I use mostly pads that do not allow my elbows down by my sides so switching that should make a difference. Just started different hand widths and grips so I will expand on that too. Don't know all these terms but will look them up and go from there.

TweetChest and Shoulders

Hypers 12x3
Bench Press 45x20 wide, 65x20 regular 65x20 regular grip
Across bench Pullovers 30x12x3
Standing Dumbbell shrugs 17.5x12x3
Fly Machin 40x12, 55x10, 60x8
Reverse pec deck 40x12, 55x10, 65x8
Slant board Oblique 20x2
Roller work
Decline bench 45x20 wide, 65x20 narrow, 65x20 regular
Cable lat pulls 60x12xx3

Good day, trying to get my working set weight for bench press up but those wide grips kill my shoulder. 2 Days off now for a mini trip to sit at the pool.

TweetSunday:
Seated abs 40x20x3
Abduction Machine 30x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Leg Press calves 180x20x3 ss/w
Forearm behind back 20x20x3
Roller work

So happy to be home!!! Terrible hotel beds added with no workouts had my back hurting. Got in a light w/o today and looking forward to this coming week.

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Originally Posted by Trixie

Sunday:
Seated abs 40x20x3
Abduction Machine 30x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Leg Press calves 180x20x3 ss/w
Forearm behind back 20x20x3
Roller work

So happy to be home!!! Terrible hotel beds added with no workouts had my back hurting. Got in a light w/o today and looking forward to this coming week.

No place like home great wotk.

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TweetMonday:
Chest, Back

Hypers 12x3
Spider walks
Incline BB press 17.5x12, 20x12x2
Across bench Pull Overs 25x20x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x2, 55x12, 40x12x2
Rear Delt 40x12x4
Lie down Crunch bench 10x12x5
Roller Work
Plated Lateral press 25’s x12x3 this was really heavy today
Counterweight Pull-ups 70cwx12x3
Cable Chest press machine 35x12x3
20 min Rowing machine

Took 4g of StraightUp Simply White Kratom before workout. Really felt focused and able to do more work without getting fatigued. Rake saved the hardest lifts for the second half of the w/o so had to really pour it on at the end. Great day got a lot accomplished.

TweetGood stuff Trixie!

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Originally Posted by Trixie

Monday:
Chest, Back

Hypers 12x3
Spider walks
Incline BB press 17.5x12, 20x12x2
Across bench Pull Overs 25x20x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x2, 55x12, 40x12x2
Rear Delt 40x12x4
Lie down Crunch bench 10x12x5
Roller Work
Plated Lateral press 25’s x12x3 this was really heavy today
Counterweight Pull-ups 70cwx12x3
Cable Chest press machine 35x12x3
20 min Rowing machine

Took 4g of StraightUp Simply White Kratom before workout. Really felt focused and able to do more work without getting fatigued. Rake saved the hardest lifts for the second half of the w/o so had to really pour it on at the end. Great day got a lot accomplished.

Great job keep pushing it. Seeing improvements every visit to the gym it seems.

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TweetTuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx20x3
Hack 0x10 full+10 lower halves+10 upper halves 3 sets
Seated Ab 12x3
Roller Work
Single leg extensions 40, 50, 60x12 ea.
Cable Tri single arm 10x12x3
Leg Press machine 70x12x3

Wednesday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Bi’s Preacher pad, 25x30, 25x12x3 different grips
SL DB Deads 50x12, 60x12, 70x12
Lying Ab bench 12x3 w/vac, 50 upper crunches
Rolling
Kneeling Ham curls 30x12x3
Cable Bi single arm 10x12x3
Lying leg curls 40x10+50x10+60x10 3 sets

I took a Pre-workout for the first time in a couple weeks, DVST8 Crimson. During the hack my legs got a pump, first time ever, it's hard to walk with a pump. I don't know how you guys do it with your huge legs. Also I was sick to my stomach the rest of the w/o.

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Originally Posted by thudgens96

Great job keep pushing it. Seeing improvements every visit to the gym it seems.

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Thank you so much. I think this new gym has really helped me because there are real body builders there and the people in general are in better shape. It gives me something to compare and think I may be able to do it too. Having you guys encouraging me is priceless.

TweetYou need your shake.
funny-fat-girl-drink.jpg

TweetLmao

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