Trixie's 8th round KO challenge 2014

[guns01]

Re: Trixie's 8th round KO challenge

that looks so tasty i bet you guys dont even feel like you are dieting

[Trixie]

Re: Trixie's 8th round KO challenge

This chicken was great but again I could only eat about half because it was so big. I have to admit that this is the best diet I have ever been on. Once I got to a point where I wasn't hungry all the time my main meal could be a healthy portion of a lot of F.I.S.T.S.'s recipes. I'm even surprised that I have added back fruit which I never ate for the first few weeks. My whole train of thought has changed over these past few weeks. I think I realize that it was not as important to lose so much on the scale as the tape measure and I will always be a work in progress. There will always be ways I can transform my body. Rake used to tell me all the time that this is the best hobby in the world because we get to improve ourselves. I think I get it now. I spend way too much time and sweat in the gym, just to go out and have beans and chips and margaritas twice a week. Or pizza and beer. I never thought of scheduled meals before we just went and ate what sounded good at the time. I can't do that, I'm too old and it gets to me. My day was great 2, 2-a-days in a row. I did yoga this afternoon and it kicked my a**.

Triceps and Front of legs, Tuesdays and Fridays

5 min warm up Stair master and back extensions 12reps x3
Hack squat 45x l6x1, 45x12x2
Dips 36lb counterweight 16x1, 12x2,
Leg Extension 105x12x3
Slant board side to side crunches holding a 10lb weight 35x3
Single arm tricep 35x11x1, 35x9x2
HS ISO Single Leg Extensions 30x12x3 (moved weight to hardest position)
Triceps pull down Rope 80x12x3
Hammer strength Ab Crunch 20x35x3
Seated leg press 110x20x1, 130x12x2
Wide grip cable tricep 80x12x3
Seated Leg Extension 100x12x3
Ab crunches 200x4, 100 on each side oblique

Back to the gym for yoga class


2 c coffee
½ c oatmeal w/ 1 pinch of raw local bee pollen.
Flax, glutamine, vitamins, 4 oz almond milk
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
Grilled Chicken W Fruit Salsa, F.I.S.T.’s Kitchen Recipe
Handfull of raw almonds
Back to the gym
1/2 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water

[guns01]

Re: Trixie's 8th round KO challenge

no post today trixie? you sleeping in

[Trixie]

Re: Trixie's 8th round KO challenge

I had to digest the fish and get back to the gym for Zumba. I was a little weak at the gym this am, no oats. Sometimes I just wake up pissy. Sick of feeling like I do everything around here with 2 adult boys living with us. I banged out every rep though. I planned a great meal with steak for today and last night Rake tells me only fish and chicken for me this week so I had to make 2 meals. Raining today so no tanning and it never rains in Vegas. You get the idea and I hate to look at posts of complainers so this will be it. Knocked out the Zumba and hopefully will wake up happier and leaner tomorrow

Biceps and Back of Legs Wednesdays and Saturdays

5 Min warm up on stair master
Back Extensions 12x3
U-Tread squat 135x16x1, 135x12x2
Bicep, bar 35x12x3
Dead lift 70x12x3
Slant board side to side crunches Holding a 10lb weight 35x3
Single arm bicep 30x12x1, 30x10x2
Lie down leg curl 50x12x3
HS Plated bicep curl 30x12x2, 30x10x1
Hammer strength Ab crunch 20x25x3
Plated leg press 180x12x3
Wide grip cable bicep 50x12x3
Seated leg curl 110x12x3
Ab crunches 200x4, side crunches 100 each
10 minutes Treadmill

Back at 4:30 Zumba class

1 c coffee.
Flax, glutamine, vitamins, 4 oz almond milk
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
Broiled Talapia W/ Tai Coconut Curry Sauce, 1 bite of steak, broiled sweet potato, parsnips and mushrooms.
Back to the gym
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water

[guns01]

Re: Trixie's 8th round KO challenge

maybe a crappy day but you still trooper through and tore it up. the downside to dieting is even the small stuff will irritate the crap out of you lol. it's just part of the process until the body fully adjusts. you been tearing it up the whole time so i would say you deserve to get a little pissy every now and then. i do it myself all the time and tell me wife and kids i am allowed to do it cause i am depleted and even i irritate me so suck it up

[Trixie]

Re: Trixie's 8th round KO challenge

I ended up eating a whole avocado as a snack last night. Probably not the best choice but not the worse either. Here's my workout but not sure of the rest of my meal plan for today. I will post it later.

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 20x3
Bench Press 65x16 reps wide, 110 reps close and 10 reps reg grip.
Pullovers 35lbDumbell 12x3
Shoulder shrugs 25lbs dumb bells 12x3
Fly machine 70x12x3 on chest, 40x12x3 on delts
Slant Board side to side crunches Holding a 10 lb weight 25x3
Smith Machine seated shoulder presses 15 x12x3
HS Plated Wide Chest 45x12x3
Pulley row 75x14x3
HS Ab Crunch 30x25x3
Decline bench press 65x12 reps wide, 9 reps close and 12 reps reg grip
HS Plated shoulder press 25x12x3
Hoist Bench Press 110x12x
Ab crunches 150x2, 100 crunches each side
10 minutes treadmill 7 incline 3 speed

[guns01]

Re: Trixie's 8th round KO challenge

better the avocado than a gallon of ice cream. i would say with those thousands of reps on abs today you burned the avocado back off any way

[Trixie]

Re: Trixie's 8th round KO challenge

Guns, so sweet as usual thanks, you must not have a mean bone in your body. I have been at the same weight for quite a few days now so I'm going back to do a Yoga class this afternoon. I took a 1 hour nap and feel like a new woman, well maybe as new as a woman my age can feel. lol

2 c coffee 2 tbls creamer
2 whole eggs fried
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
6 oz Grilled Talapia, medium salad ( lettuce, tomato mushroom),1/2 C fresh pineapple
Back to the gym for yoga
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water

[Trixie]

Re: Trixie's 8th round KO challenge

By the way, Rake read my workout today and told me I am writing all my Chest and shoulder work with plated machines wrong. Example: HS Plated Wide Chest 45 should be 2 45 lb plates, one for each side. Hs Plated Shoulder press is 25 lb plate each side. Guess I have been making this mistake all along sorry.

[guns01]

Re: Trixie's 8th round KO challenge

Guns, so sweet as usual thanks, you must not have a mean bone in your body. I have been at the same weight for quite a few days now so I'm going back to do a Yoga class this afternoon. I took a 1 hour nap and feel like a new woman, well maybe as new as a woman my age can feel. lol

2 c coffee 2 tbls creamer
2 whole eggs fried
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
6 oz Grilled Talapia, medium salad ( lettuce, tomato mushroom),1/2 C fresh pineapple
Back to the gym for yoga
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3 liters water

i will give you a secret about the scale. toss that puppy out the window unless yo are tracking your water weight fluctuations. the mirror and the way your clothes are fitting are your best gauge for your progress. you are lifting weights and doing cardio so you will hold onto muscle and if you are holding muscle and dropping fat then the scale wont move. not to mention it is frustrating to see the same number even though all your clothes are failing off.

[qhams]

Re: Trixie's 8th round KO challenge

i will give you a secret about the scale. toss that puppy out the window unless yo are tracking your water weight fluctuations. the mirror and the way your clothes are fitting are your best gauge for your progress. you are lifting weights and doing cardio so you will hold onto muscle and if you are holding muscle and dropping fat then the scale wont move. not to mention it is frustrating to see the same number even though all your clothes are failing off.

I did a bodyfat assessment on a buddy of mine today. He has been diligent with his training and diet. His weigh stayed at 163.3 from 2-3 months ago...however he dropped around 4% bodyfat. Gained 7 lbs of lean muscle mass and dropped 7lbs of fat...so guns is right on with what he is saying.

[Trixie]

Re: Trixie's 8th round KO challenge

Thanks so much for coming to visit my thread qhams. I get super excited when I get more advice. Overall this has been a great week for me, Rake says I should have turned it on this hard all along but I think I would be a broken toy if I had. Anyway I have increased some weights and found my way back for a 2-a-day 4 days in a row. Dancing tonight will count as my 5th. Thanks again to everyone who visits you are continually motivating me.

Triceps and Front of legs, Tuesdays and Fridays

5 min warm up Stair master
Hack squat 50x l2x3
Hoist dips, 100 lbs x16x3
Leg extension 102x12x3
Slant board side to side crunches (holding a 10 lb weight) 35x3
Single arm tricep 35x12x2, 35x8x1
HS ISO Single Leg Extensions 30x12x3 (moved weight to hardest position)
Triceps pull down Rope 80x16x3
Hammer strength Ab Crunch 20x35x3
Leg Press 130x16x3
Wide grip cable tricep 80x12x3
Seated Leg Extension 115x12x3
Ab crunches 200x4, 100 each side oblique

2 c coffee 2 tbls creamer
½ c oatmeal w/ 1 pinch of raw local bee pollen, 2 tbls almond milk
1 mango
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
2 whole eggs fried
8 oz fresh raw Ahi Tuna w wasabi and low sodium soy sauce
Going Dancing downtown for cardio
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3+ liters water

[qhams]

Re: Trixie's 8th round KO challenge

Believe it or not I'm a trainer Trixie...I just don't stay in the shape like I use to...trying to get back...

Anyways when I train someone trying to lose bodyfat I minimize the isolation movements and stick to compound lifts...truthfully I think compounds are the way to go irregardless of your goals...but that is just my opinion.

Anyways with compound lifts you work multiple muscle groups. The more muscle groups involved usually yield more energy expenditure and I believe you will get larger amounts of growthhormone and testosterone released.

So instead of tricep pushdowns I would do close grip bench or dip machine
Instead of leg extensions I would do squats, lunges, leg presses, stepups, etc.
Instead of chest flys I would do flat, decline, incline presses,
and so on and so on.

In my 10+ years experience this has worked best for me and my clients. But again its hard to take advice from someone who is out of shape as me LOL

Best of luck to you. Your doing great. A final note I recommend is to find a diet and training regimen that you half way enjoy that way it is not so hard to follow. Before this contest I was a huge advocate of ketogenic diet (no carbs) after realizing I dont have the motivation or interest to do that anymore I switched to a more balance diet and have been able to adhere to it much better. Again just my opinion.

[Trixie]

Re: Trixie's 8th round KO challenge



Raw Ahi Tuna is my main meal today and I love that there is no preparation.

[guns01]

Re: Trixie's 8th round KO challenge

that's a nice healthy snack you got there. low cal and great fats