Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursdays

Chest and Shoulders

Bench Press 45x38 wide, 45x28 narrow, 55x22 regular grip
Pullovers 30x20x3
Dumbbell shrugs 17.5x20x3
Fly Machine 40x20, 55x16, 70x12
Reverse pec deck 25x20, 40x16, 55x12
Slant Board oblique work
Roller work
Decline Bench Press 45x20, 55x16, 65x12
Smith Machine BH shoulder press no weight 20x3

OK, another great workout for me today. 2 notes, #1 Bench press last set tweaked my shoulder on rep 21 not bad, but enough to put a stop on. #2 Smith machine, I am face to face with the mirror and my shoulders are totally off balance from each other. I have to spend all my time trying to figure out how to balance the weight and keep my shoulders square in the same place. This was definitely the most difficult work I have done in the last 6 months.

We are 8 days into our new cycle and Rake has felt sick for 2 days. Want to get this figured out since it cut my workout short today.

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Medium salad w/ Bleu Cheese dressing
Grilled chicken breast
Grilled chicken breast
3+ liters water
Pro 171, Carb 16, Fat 17, Cal 1236

[qhams]

Re: Trixie's Fat to Fab Fun Run

Get it girl!!! Post some pics up when those abs start coming in. You can do it!

[DethKlok]

Re: Trixie's Fat to Fab Fun Run

you are diesel Trix! you will see dem abs in no time

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Wednesdays and Saturdays:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 35x60x3
Tricep counterweight 48x12x3
Hack 90x20x3 all the way to the stops
Slant Board oblique work
Single leg extension 35x20, 40x16, 45x12 ea. leg
Single arm machine Tri 30x20, 35x16, 40x12 ea. arm
Seated Leg Press Machine 100x20, 120x16, 140x12
HS Ab 10x50x3

The Beast is making me push my weights up. I feel great and hope my goal of seeing my abs by Thanksgiving will be realized. I am so happy every day! Just have to keep my diet in check and learn from what I'm doing.

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Medium salad w/ Bleu Cheese dressing
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water

[IRON-GAME]

Re: Trixie's Fat to Fab Fun Run

Way to push it Trixie.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Super strong today even though I didn't sleep well. Happy with my progress and looking forward to the next few weeks.

Tuesdays and Fridays:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3
Barbell preacher curls 25x30x1, 30, 35x16
Plated leg press 90x20, 180x16, 270x12
Crunches and oblique work
Roller Work
Glute machine 100x12x3
Single Bicep machine 30, 35 x14L x12R, 40x10
Lie Down leg curls 40x20, 50x16, 65x12
HS Abs 10x50x3

Seated calf raises 300, 340, 380x20
Wrist curls on preacher pad 30x30x3
Standing Calf raises 205x20x3
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 25lb bb x12x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Monday Chest, Back

Hypers 12x3
Incline Bench press 45x12x3, wide, regularx2
Pull Overs 25x12x3
DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 30x12x3
Oblique work
Plated chest press 25’s x12x3
Front Pull Down machine 60x12x1, 80x12x3
Chest Press machine 30x12x1, 40x12x2
Hoist Ab 20, 30, 40x20
Glute kickbacks 100x12x2 each leg Haha

1/2 C Raisin Bran, 1/2 C Milk
Flax, glutamine, vitamins, Grapefruit juice
2 Scoop Syntha-6 Strawberry Milkshake flavor
2 Eggs
Sirloin, pepperoncinis
1 Slice Pepper Jack Cheese
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water
Pro 157, Carb 69, Fat 43, Cal 1887

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 35x60x3
Tricep machine 100x16x3
Seated Hack 0x16x3 Great back support on this hack
Slant Board oblique work 20x1
Single leg extension 30x20, 40x16, 50x12
Single arm Cable Tri 10x16x1, 15x12x2
Seated Leg Press Machine 100x16x3
HS Ab 0x20x3 new style I don’t really fit on, super hard

1 egg, red potato
Flax, glutamine, vitamins, Grapefruit juice
1 Cup NF Milk
2 scoop Gold Standard whey shake w/water vitamins
Red potato
Sirloin
Sirloin
3+ liters water
Pro 146, Carb 69, Fat 39, Cal 1557

[Trixie]

Re: Trixie's Fat to Fab Fun Run



Great Quad day, feeling strong and healthy.

[maxseg]

Re: Trixie's Fat to Fab Fun Run

Booooo!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Skipped the gym today, laid in bed and binge watched 'The Night Of' a little slow. Got the rest I needed for my aching body and will hit Quads tomorrow on my usual day off.
Diet was square, same as yesterday.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesdays and Fridays:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3
Barbell preacher curls 25x30x1, 35x16x2
DB Deads 25’s x 16x3
Crunches and oblique work
Roller Work
U-Tread Squat 90x16x3
HS Plated Bicep 25x16x3
Lie Down leg curls 40x16x3
HS Abs 20x20x3

Seated calf raises 240x20x3
Wrist curls on preacher pad 25x25x3
Standing Calf raises 180x20x3
Seated wrist curls 20x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

1 Cup NF Milk
Flax, glutamine, vitamins, Grapefruit juice
1/2 C Raisin Bran, 1/2 C Milk
2 scoop Gold Standard whey shake w/water vitamins
Grilld chicken breast
2 Tbsp Bleu Cheese Dressing
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water
Pro 164, Carb 64, Fat 25, Cal 1397

Good day for me, I love my life. Steady workout with great pumps. Challenging and fruitful.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Great week shaping up.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 40x60x3
Tricep counterweight 48 lbs. 16x3
Hack 90x16x3
Slant Board oblique work 20x1
Single leg extension 25x16x3
Rope Cable Tri 60x16x3
Seated Leg Press Machine 90x16x3
HS Ab 20, 30, 40x20 ea.
Calf machine 279x20x3
Preacher Pad Wrist Curls 20x25x3

Short day got work to do. Changing a bit up and trying hard to concentrate on the muscle being used instead of the aching joint involved. Quads and Tri's have virtually no issues unless my right shoulder is taxed too much. Smooth good day.

English muffin w/ Peanut butter
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Medium salad w/ Bleu Cheese dressing, 1 chicken thigh
3+ liters water

Thursdays

Chest and Shoulders

Bench Press 45x16x3 wide, regularx2
Pullovers 25x16x3
Dumbbell shrugs 15x16x3
Fly Machine 40x16x3
Reverse pec deck 30x16x3
Slant Board side-to-side oblique crunches 20x1
Decline Bench Press 45x16x3, wide, regularx2

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Roasted Chicken drumstick
Rubio's Chicken Chopped Salad
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water

Short day again, on call. I feel like I look good and that always makes my workouts better. Probably a chick thing. LOL My unloved fat is just hanging and drooping off my muscle now so I think I'm on the right track to getting rid of it. Ten more pounds of weight loss is my solution but I'm open for suggestions.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Worked all week to catch up and get my diet back together. Did great with no significant change from my success over summer. I lost 1 inch off my hips another half inch off the waist. Held the muscle in my arms and legs staying the same.

Monday Chest, Back

Hypers 12x3
Incline Bench press 45x12x3, wide, regularx2
Pull Overs 25x12x3
DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Oblique work
Roller Work
DB Flys 8 lbs x12x3
Wide grip cable pull down 60x12x3
Chest press machine 79x12x3
Hoist Ab 20x20x3

Terrible day, so weak. May be due to spending all day at a party pool, not eating til 7pm and drinking too much. Could that be it??

Tuesdays and Fridays:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 30x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 45x16x2
Reverse Hack 135x12x3
Crunches and oblique work
Hs Single leg Glute 25x20x3
Single arm Bicep machine 20, 25, 30x12 ea.
Lie Down leg curls 50x20, 60x16, 70x12
HS Abs 20, 30, 40x20
8 min Treadmill 15 incline 2.0 spd

Revived! Good strong day in the gym, protein shake and vitamins after then chicken for the rest of the day.
Looking to change up a few things for Sept.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Got home on Tuesday and started back at it after my cheats. I had mini doughnuts: yikes: Great workout today.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 40x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep 100x12x3
Seated Hack 45x12x1, 90x12x2
Slant Board oblique work 25x3
Single leg extension 30x20, 40x16, 50x12 with 3 second lifts plus stops and holds.
Tri machine 20, 25, 30x12 ea.
Seated Leg Press Machine 100x12x3
HS Ab 0x20x3 new style machine harder for me

Heading out to the Flamingo pool for some fun.