Trixie's Fat to Fab Fun Run

[thudgens96]

Re: Trixie's Fat to Fab Fun Run

Chemicallyengineered is 100% right love pointing toe outward and really focusing on the teardrop

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[Trixie]

Re: Trixie's Fat to Fab Fun Run

Love the changing up, Trixie! Keeps things interesting!

Thanks so much for your encouragement it means the world to me.

[BABY1]

Re: Trixie's Fat to Fab Fun Run

Love the changing up, Trixie! Keeps things interesting!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursday:
Chest and Shoulders

Hypers 12x3
Spider walks
Plated lateral Press 25’s x16x3
Decline Pullovers 25x16x3
Standing Dumbbell shrugs 15x16x3 (10 rolls+6 shrugs) ea. set
Fly Machin 40x16x3 palms down
Reverse pec deck 25x16x2 palme facing, 25x16x1 palms out
Seated Ab 12x3
Roller work
Flat bench DB Press 25’s x16x3
Dual cable rows 12.5x16x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.


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I've been rotating my foot on my sets, that's working. Pointing my toe is harder and I should just suck it up and do it.

[chemicallyengineered]

Re: Trixie's Fat to Fab Fun Run

I'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.


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[Trixie]

Re: Trixie's Fat to Fab Fun Run

^^Love single leg extensions.

I love them too, I think that's where I am getting the extra definition that is just now showing up. Thanks for checking in on me.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Have you tried doing the overhead curls at the cable lat pulldown station? Put either a straight bar or ez bar on a lat station and sit down and grab the bar with a curl grip. Keeping your upper arms at the same angle from start to finish(elbows should point towards the ceiling) and then curl your lower arm and you should finish with your hands just behind your head. This could also be done kneeling down at a cable tricep pressdown station.


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Rake read your post before me so he had us do these today. Thought it was weird cause we have never done this before. It worked out great for me and I love the variety. Rake says he needs more practice.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Wednesday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,(25x30, lower, upper, full) 25x12x2
Lying Ab 20x3
Rolling
Multiway Hip & glute machine 115x12, 130x15, 145x12 with squeeze hold
Cable Bi E-Z bar 25x12, 40x12x2 elbows overhead pull down behind head
Lying leg curls 50x12x3

Terrific day in the gym! All very slow and controlled sets with holds. Love that Hip machine, it takes a lot of concentration to keep my whole body in place correctly. Also it really works my hip flexors and makes them feel great. Got a bit behind on my meal prep yesterday so everything is perfectly fresh today and I had time to catch up.

[BABY1]

Re: Trixie's Fat to Fab Fun Run

Tuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx12x3
Hack 45x12, 90x12x2
Seated Ab 12x3
Roller Work
Single leg extensions 30x20, 40x16, 50x12
Seated machine single arm Tri 25, 35, x12, 40x8
Leg Press machine skipped, hurt my back

Sorry to hear you hurt your back but I know you train smart. Give yourself some extra TLC.

[BABY1]

Re: Trixie's Fat to Fab Fun Run

^^Love single leg extensions.

agreed! I always felt a better result from unilateral training

[chemicallyengineered]

Re: Trixie's Fat to Fab Fun Run

Have you tried doing the overhead curls at the cable lat pulldown station? Put either a straight bar or ez bar on a lat station and sit down and grab the bar with a curl grip. Keeping your upper arms at the same angle from start to finish(elbows should point towards the ceiling) and then curl your lower arm and you should finish with your hands just behind your head. This could also be done kneeling down at a cable tricep pressdown station.


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[rocky83]

Re: Trixie's Fat to Fab Fun Run

Tuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx12x3
Hack 45x12, 90x12x2
Seated Ab 12x3
Roller Work
Single leg extensions 30x20, 40x16, 50x12
Seated machine single arm Tri 25, 35, x12, 40x8
Leg Press machine skipped, hurt my back

^^Love single leg extensions.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Those last two workouts were quite impressive. Looks like a lot
Of volume and variety.


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Been a bit worn out so I've been trying to focus more on detail work keeping the weight down. These 2 w/o were the easiest for me in awhile. I tried to hit the Bi's on your video but my arms are so short my elbows couldn't reach the rollers instead I will try the Spider Curls tomorrow. Thanks for the encouragement.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Counterweight Dips 70cwx12x3
Hack 45x12, 90x12x2
Seated Ab 12x3
Roller Work
Single leg extensions 30x20, 40x16, 50x12
Seated machine single arm Tri 25, 35, x12, 40x8
Leg Press machine skipped, hurt my back