Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Quads/Tris Tuesdays/Fridays
Leg extensions 25x20x3 (warm up)
Dips 36lb counterweight 12x2, someone hopped on my equip so I did 8 dips no help
Hack squats 0 x15, 10 x12, 20 x10, 30x8
Slant board side to side crunches 35x3
Single arm tricep 30x12x3
HS iso leg extension 30x20 40x20 drop set 70x10ds 60x10ds 50x10ds
Triceps pull down Rope 60x12x3
Hammer strength Ab Crunch 20x50x2
Leg press 90x20, 110x15 130x12, drop set 150x10ds 130x10ds 110x10ds 90x10ds 70x10ds
Wide grip cable tricep 60x12x3
Seated Leg Extension 85x20x3
Ab crunches 100x2


2 c coffee
½ c oatmeal w/ ½ tsp. of raw local bee pollen, 1 tbl sp heavy cream
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
Small salad
Cod with Avocado Salsa
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I needed some extra cardio this afternoon so back to the gym we went. This PM crowd is totally different, lots of young pups. Good to see they want to be in shape though. My geriatric crowd are apparently early risers. This was fun for a change of pace. I'm going to beg Rake to take me to the other gym tomorrow, where my favorite Tranny works out.
We may do 2-a-days all week. I may post a very interesting picture tomorrow. LOOK FOR IT!

Back to the gym
10 minutes Stair Master level 7
Dumbell rows 25x12x1, 27.5x12x1 (After looking at this am’s picture I figured I better get back to these and use correct form.)
Ab crunches 200x2
Glute machine 30x25x3
Ab crunches 200x2

[guns01]

Re: Trixie's Fat to Fab Fun Run

look at those tris, delts and legs popping. looking good ma'am

[Trixie]

Re: Trixie's Fat to Fab Fun Run



Mondays Chest and Back

Back extensions 12 reps 3 sets
Bench Press bar 65x16 reps x 3, narrow, wide and regular grips
Pullovers lying across the bench 35lb dumbbell 16x3
Shoulder Shrugs 25lb dumbbells 16x3
Fly machine chest 70x12x1, 50x20x2 rear delt 40x12x1, 25x20x2
Slant board side to side crunches 35x3
Lat pulls wide grip 60x20x3
Plated incline press 25 each side x20x3
Lawnmower pulls 25lb dumbells x16x3
Hammer Strength Ab crunch 20x50x2
Decline bench press 65x16x3 narrow, wide and regular grip
MTS Row 40x20x3
Chest press Hoist machine 35x20x3
Ab crunches 200x2, 100 each side


2 c coffee
½ c oatmeal w/ ½ tsp. of raw local bee pollen, 1 tbl sp heavy cream
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w Almond milk / vitamins
F.I.S.T.’s Healthy Crunchy Chicken w/ Sauteed spinach, zucchini and mushrooms
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water

[Dzone]

Re: Trixie's Fat to Fab Fun Run

I like seeing your avatar on my thread so feel free to reply every once in awhile

You got it Trixie. You and Rake are top notch!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

LIKE! Hey Trixie, what happened to the like button? I would have given you a like there. But I did give you some rep points

I like seeing your avatar on my thread so feel free to reply every once in awhile

[guns01]

Re: Trixie's Fat to Fab Fun Run

I'm BACK! Back to where I was before the holiday feasting, now I have to discern whether 3 days of food is worth 6 days of getting back where I was. Short answer: NO. I did better than most of the people in my house they went out to eat ; and ate the meals I prepared. There's a lot of beer in my back refrigerator too, what were they thinking??

I did 2, 2-a-days this week and you see how I ate, there was definitely no sacrificing going on here. The only day that could have been better was when we were in F..I.S.T.'s Kitchen for both lunch and dinner was at 7:45 pm. I hit the gym today for an hour of "Cardio Dance Party" this teacher systematically hits all the muscle groups with resistance moves and walks around to bust your butt the whole time. Thank God he only has one class a week. But that means I have to get there on Sundays.

trixie there is no need to sacrifice all the time. you can have a little tread yourself day every 7-10 days and their shouldnt be any really bad bounce back from it. now if you were trying to get ready to step on stage i wouldnt suggest that but you are just goal shooting and passing milestones. the cool thing is that by having that cheat every so often it will spike your metabolism up a bit and help your progress from stalling out on you. now i am not a drinker and more of a food fan. so for me i forgo the booze and hammer pastries burgers and such. the trick i use in the off season is to sched my cheats around a hard core training day like back or legs when i will be doing heavy squats or deads. so for you i would suggest it before or right after your marathon 2 a day crazy sessions you do. that should give you some added fat loss and keep your fun and sanity at the same time

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I'm BACK! Back to where I was before the holiday feasting, now I have to discern whether 3 days of food is worth 6 days of getting back where I was. Short answer: NO. I did better than most of the people in my house they went out to eat ; and ate the meals I prepared. There's a lot of beer in my back refrigerator too, what were they thinking??

I did 2, 2-a-days this week and you see how I ate, there was definitely no sacrificing going on here. The only day that could have been better was when we were in F..I.S.T.'s Kitchen for both lunch and dinner was at 7:45 pm. I hit the gym today for an hour of "Cardio Dance Party" this teacher systematically hits all the muscle groups with resistance moves and walks around to bust your butt the whole time. Thank God he only has one class a week. But that means I have to get there on Sundays.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Look! Look! Look!


[SIZE=3]This was waiting for me at my favorite bar last night. When I sat down all I had to do was press "CASH OUT" What a life ~Trixie~has!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Biceps/ Hams Wednesdays/Saturdays

5 Min warm up on stair master
Back Extensions 12x3
Seated leg curl 33x60x3
Bicep, bar 35x12x3
U-Tread squat 25, 35x20, 90, 80, 70 x10ds no rest
Slant board side to side crunches 35x3
Single arm bicep 20x20x3
Lie down leg curl 20x20, 30x15, 40x12, 50, 40, 30, 20, 10 x10ds no rest
HS Plated bicep curl 20x20x3
HS Ab crunch 20x50x2
Plated leg press 45x15, 90x12, 135x10, 180x8
Wide grip cable bicep 50x12x3
Dead lift 40x20x3
Ab crunches 200x4


2 c coffee
½ Banana
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w Almond milk / vitamins
F.I.S.T.’s Healthy Crunchy Chicken w/ Sauteed spinach
1 hard boiled egg
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water

[Trixie]

Re: Trixie's Fat to Fab Fun Run

F.I.S.T.'s Healthy Crunchy Chicken



This was terrific for our main meal today. We ate a lot of food yesterday and I have been snacking relentlessly on that wasabi covered edimame. I am not quite where I wanted to be by this time but I'll get there. At least I know what it will take. This recipe was easy, I pounded the chicken breasts so that they were all the same thickness and I used my favorite croutons in place of the stuffing. We will definitely have this again thanks F.I.S.T..

[guage]

Re: Trixie's Fat to Fab Fun Run

looks like you got this diet thing down and it does look tastey.

[Little BamBam]

Re: Trixie's Fat to Fab Fun Run

Keep up the hard work you are looking great!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Blackened Mahi Mahi W/ Mango Salsa


We finally had dinner at dinner time and this was great! I will post the recipe if someone is interested.

[guns01]

Re: Trixie's Fat to Fab Fun Run

You're killing me!!! Poeple in the gym are noticing I have some changes in my routine and want to know why. Today was hard because I was impaired so I lowered the weight bit. Also my knee is barking at me I'll have to put DMSO on tonight. I am having a lot of fun being crippled though.
~Trixie~

take care of those joints and make sure you are never locking them out ever. it takes the tension off the muscle for one and kills the joints also. dont sweat the weight numbers lol, they will come up in time. the biggest thing to focus on is getting those reps in to burn those lines in. if you get stuck and need 10 but only get 5 or 6 drop the weight and do another set of 10. i love this kind of training cause it isnt as hard on your joints and it etches the detail in big time