Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Tri machine 70x20x3
Hack 45x16, 90x12, 135x8
HS Seated ab pulling with arms and legs 20x3
Roller Work
Single leg extensions 40x16, 50x12, 60x8
W bar palm up pull downs 20x12, 25x12, 30x12
Seated leg press machine 10016, 130x12, 160x8

Good start to my week, steady pace and strong all the way through. I am very sore from the adductors and abductors on Sunday since I rarely do them. Definitely going to the Chiropractor for some therapy and a hip adjustment in the next 2 days.

[chemicallyengineered]

Re: Trixie's Fat to Fab Fun Run

What are you taking for joint support? I have animal flex but I'm not consistent with taking them.


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[Trixie]

Re: Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Monday:

Chest, Back

Hypers 12x3
Incline bench DB press 20’s x20, 25’s x20x2
Decline Pull Overs 25x20x3
Standing DB Shrugs 15x20x3, yes I did catch myself lifting to my toes toward the end.
Fly machine Chest 40x20x3 palms down, slow w/ holds
Rear Delt 25x20x3 palms facing in, slow w/ holds
Lie down Crunch bench 12x4, super focused on sucking in my abs
Roller Work
Cable machine press 10’sx20x3
WG cable lat pulls 37.5x12, 20x20x2
Chest press machine 25x20x3

Overall good day, I had 2 C caffeinated coffee, sure that helped. Little worn out at the end but not completely spent. No issues w my shoulder, sure it's because I upped my joint support about a week ago.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday:

Abduction Machine 100x20, 130x20 squats, 160x20 squats
Adduction machine 100x20x3
Forearm palms up w bar 30x20x3 ss
Seated calf raises 90x20x4
Forearm palms down bar 20x20x3

Short and sweet just to get the blood pumping

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Saturday:

No slacking today, went to an old gym with old equipment none of this stuff fits me so I always get wrecked. Great day, great way to finish up the week. I LOVE my life!
Killing my diet plan.

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range) warm up
Seated Preacher pad 30x30 lower, upper, full range, 25x20, 40x12x2
Reverse Hack 90x12, 90x10+5 lower halves x2
Seated Abs 40x20, 50x20x2
Kneeling ham machine 20x16, 30x12, 40x8
Saeted single arm Bi 10x12x3 had to sit sideways and it killed me
Lying leg machine 30x16, 45x12, 60x7, old school weights weighed more

[spikes_tactical]

Re: Trixie's Fat to Fab Fun Run

One hell of a log and great results. Nothing better than seeing dedication at work. Keep it up.


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[thudgens96]

Re: Trixie's Fat to Fab Fun Run

You are so right! you can tell yourself what you need to do every day but something has to click in, that makes you change and put it into practice.

Exactly right

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[Dzone]

Re: Trixie's Fat to Fab Fun Run

Yeeeeee Hawwwwwww! Way to go Trixie!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

The right frame of mind is so much of this. Nice work. Keep it up

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You are so right! you can tell yourself what you need to do every day but something has to click in, that makes you change and put it into practice.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Friday:

Just plain felt asleep today, no caffeine for 5 days. This is when you say "I can do this in my sleep" Everything seemed so heavy. My day didn't get better, had to do a bunch of accounting for our business. I'm looking forward to tomorrow, nowhere to go but up.

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (10 lower, 10Upper, 10 full range)
Seated Tri machine 70x12x3, slow and controlled with holds
Hack 0x10 full range+10 lower halves x3 sets
Lie down Ab bench 12x3, 20x1 this has an incline but the head and shoulder part has a slight decline so this bench can really stretch you out if used right.
Roller Work
Single leg extensions 30x12x3 with 3 sec. holds at the top
Rope pull downs 20x12, 25x12x2
Seated leg press machine 100x12x3

[thudgens96]

Re: Trixie's Fat to Fab Fun Run

Thursday:

Best day so far this week. Strong and happy the whole time and pushed a bit harder than usual on my last 2 lifts. Spending a lot more time focusing on my diet numbers this week. Started weighing my food again and tracking cals, fat, protein and carbs. Doing a 3 day rotation of calorie counts, high, med, low. Staying away from foods that have carbs mixed with protein such as nuts and beans etc.. Got a cute new outfit yesterday, can't wait to wear it out.

Chest and Shoulders

Hypers 12x3
Spider walks
Bench Press 45x25 wide, 45x25 narrow, 95x8, help on 9
Across bench Pullovers 25x16x3
Seated Dumbbell shrugs 15x16x3 (8 shouldre rolls+8 lifts ea. set)
Fly Machin 40x16, 70x12, 80x12
Reverse pec deck 40x16, 55x12, 70x8
HS Seated abs 12x3
Roller work
DB Decline press 20’s x16, x12, 25x12
HS Shoulder press machine 20lb. ea. side x16,x12, x12
Machine Chest press 25x16, 30x12, 35x12

The right frame of mind is so much of this. Nice work. Keep it up

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[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursday:

Best day so far this week. Strong and happy the whole time and pushed a bit harder than usual on my last 2 lifts. Spending a lot more time focusing on my diet numbers this week. Started weighing my food again and tracking cals, fat, protein and carbs. Doing a 3 day rotation of calorie counts, high, med, low. Staying away from foods that have carbs mixed with protein such as nuts and beans etc.. Got a cute new outfit yesterday, can't wait to wear it out.

Chest and Shoulders

Hypers 12x3
Spider walks
Bench Press 45x25 wide, 45x25 narrow, 95x8, help on 9
Across bench Pullovers 25x16x3
Seated Dumbbell shrugs 15x16x3 (8 shouldre rolls+8 lifts ea. set)
Fly Machin 40x16, 70x12, 80x12
Reverse pec deck 40x16, 55x12, 70x8
HS Seated abs 12x3
Roller work
DB Decline press 20’s x16, x12, 25x12
HS Shoulder press machine 20lb. ea. side x16,x12, x12
Machine Chest press 25x16, 30x12, 35x12

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Wednesday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range) Toes pulled back
Standing Preacher pad 25x30 lower, upper, full range, 25x20, 40x15 fail
SL Deads 50x20, 60x16, 70x12
Slight incline Ab machine 20x3
Roller Work
Kneeling ham machine 20x20x3
Saeted single arm Bi 20, 25, 30x12
Lying leg machine 40x12x2

[cricketnoise]

Re: Trixie's Fat to Fab Fun Run

You know Trixie you are just all around awesome!!!!


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