Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

My weekend was a total waste. My stomach hurt so bad on Saturday that I didn't even get out of bed. Sunday we had our big Super Bowl Party so on to a pretty lethargic workout on Monday. I did have a revelation. My working schedule since September had me extremely sedentary. I was thinking since my 5 workouts a week being so many more than last year it would be easier to make progress. What I wasn't realizing is that I was either sitting or sleeping ALL of the rest of the time. Definitely have a few changes planned.

Monday Chest, Back

Hypers 12x2
Spider Walks 1 min 2x
Incline Bench press 45x14wide, 45x14 narrow, 45x3 regular (warm-up)
Pull Overs 25x12x3
DB Shrugs 20x12x3
Fly machine Chest 40x12x3
Rear delt 25x12x3
Slant board side to side crunches 20x1
Roller Work
HS Wide Chest Plated 25 ea. Side x12
Wide cable Pull-Downs 60x12x3
Hoist Chest Press machine 79x12x3
Hoist Ab 10x20x3
Seated Calf raises 200x20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Friday:

This week has been consistent, I started crashing my energy on Thursday last week but I am fine this week. Let's see what tomorrow brings.

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x1, 100x60x2, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
SL DB Deads 30 lb. db’s x12x23
Slant board crunches side to side 13 got a cramp that drove me to the floor, 20 regular
Roller work
Plated leg press 180x 12, 270x10, x8
HS Plated Bicep 25 lb. plate x12x3
Lie Down leg curls 65x12x3
HS Abs 20x20x3

Seated Calf raises 278x20x3
Preacher wrist curls 30x25x3
Standing Calf raises 190x20x1, 235x20x2
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I like the fly machine due to the fact that I cannot do bench press (which kills my pride) because of a shoulder injury. I do a lot of chest on the machines except dumbbell bench presses. I am not sure why but they do not hurt my shoulder. We do not have a bench press machine but wish we did. I am grateful though because I can do things that gives me the strength I need for my chest workouts.

Great job working around your weaknesses, the dumbbells can be held at many different angles compared to a bar so you probably get the chest work you need without straining your shoulder at the wrong place for you. Actually, I think dumbbell work can be much harder and claim more rewards in the end, they just wreck my whole body in the process. We have the Hoist Chest Press machine and I hate it but use it 2x a week.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursdays

Chest and Shoulders

Bench Press 45x25x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 30x12x3
Dumbbell shrugs 25x12x3
Fly Machine 55x12x3
Reverse pec deck 40x12x3
Slant Board side-to-side crunches 20x1, reg crunches 20x1
Roller work
Decline Bench Press 95x5 regular grip, 65x16 wide, 65x13 narrow
HS Plated Shoulder press 25 ea. side x12x3
Chest Press machine 79x12x1, 100x12x2

Stationary lunges no weight 100 each leg with a 2 minute rest in between

Great week overall none of that drained feeling I got last week on Thursday, Friday... We do have an extra workout partner so that may be helping me out. She may be a bit leaner than me but my overall body composure is superior, just need to lose the fat.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Wednesday:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x25x2
U-Tread Squat 90x16, 135x14, 10x12
Slant board crunches side to side 20x1, 20 regular
Roller work
Glute Kick back machine 80x116, 90x14, 100x12 each leg
HS Plated Bicep 35 lb. plate x12x3
Lie Down leg curls 50x16, 65x14, 80x12
HS Abs 20x20x3
10 Min Treadmill 30.0incline, 2.0 speed

Seated Calf raises 278x20x3
Preacher wrist curls 30x35, 30x25x2
Standing Calf raises 190x20x3
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday;

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
Counter weight Tricep 48x12x3
Hack 45x16x1, 90x12x2
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 50x12x3, 25on hard peg and 25 on easy peg each leg
Rope cabe Tricep 60, 70,80x12 ea.
Seated Leg Press Machine 150x12x3
HS Ab 20x20x3
Seated calf machine 200x20x3
Preacher wrist curls 20x20x3

Mini circuit:
W bar Tri’s 20x20x2, 30x20x1
Standing Calf raises 180x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Monday Chest, Back

Hypers 12x2
Incline Bench press 45x20x3 wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 20x20x3
Fly machine Chest 40x16, 55x14, 70x12x3
Rear delt 25x16, 40x14, 55x12
Slant board side to side crunches 20x2, reg crunches 20x2
Roller Work
HS Wide Chest Plated 45 ea. sidex16, 50ea. sidex14, 60ea. sidex12
HS High Row Plated 45 ea. Sidex16, 70 ea. Sidex 12x2
Hoist Chest Press machine 79x16, 100x14, 115x12
Hoist Ab 20, 30, 40x20 ea.x3

Squats no weight
100, feet slightly wider than shoulders, Rest 2 minutes
100 Plie ay (no clue how to spell)

[Trixie]

Re: Trixie's Fat to Fab Fun Run

If you are getting sore you should take rest days to help heal those muscles.

Thanks, my friend you don't want to see me crippled. I did rest 2 days in a row and it seems, I am like the "TIN MAN" if you rest you get stove up. LOL

[LittleTom]

Re: Trixie's Fat to Fab Fun Run

Sunday:

The first of 2 days rest.

I have a love hate relationship with my rest days. Its hard to not workout but overtime I have come to realize the value. Your doing great Trixie, keep crushing.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday:

The first of 2 days rest.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday:

No work out today, sore all over. Worked on the pool, yard and a car. Got all the rest I needed to start my week out great.

2 C coffee
4 oz. Ground Turkey over 2 C spinach
Sm salad w/5 grape tomatoes and pepperoncini's, vinegar and olive oil

[Trixie]

Re: Trixie's Fat to Fab Fun Run

It really sucks staying on a good diet, for me anyway. I am 51yrs old and it is so freaking hard to loose weight and keep it off. Sometimes I wonder if it is even helping me but then I go to the gym and look in the mirror with weights in my hands and I am like "hell yeah"! I am the strongest and look the best than I have in my whole life, but I struggle with my diet.

You are so right about a great diet. At our age we have to eat so much less and keep it so clean to make any progress. Sometimes I wonder; what if I ate like everyone else? How much fatter would I be?

If you think you look great in the gym you have crossed the threshold. Good for you! All your work is worth it. You are still working and that is great.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Saturday:

Blew my low carb day from the start. I haven't tracked or measured my diet for awhile now; so I need to get back at it. Clearly crappy diet numbers (how not to eat). I just blew up like a balloon this afternoon.

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x25x2
Dead lifts 50 lb. bar x12x3
Slant board crunches side to side 20x1
Roller work
Glute Kick back machine 80x12x3
HS Plated Bicep 35 lb. plate x12x3
Lie Down leg curls 50x12x3 slow descents and holds at the bottom
HS Abs 20x20x3
10 Min Elliptical

Low Carb 1/30
1/2 C Raisin Bran, 1/2 C Milk
Flax, bee pollen, vitamins
2 Egg and cheese omelet
Turkey Breast lunch meat 4 slices
Chicken Caesar Salad
3+ liters water/ 1/2 lemon in gym water

Pro 64, Carb 74, Fat 44, Cal 1000

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Friday:

No work out today, got called in to work and it took all day to complete the projects. Great day though we got a lot accomplished.

No Carb 1/29
1 scoop Gold Standard whey shake
Flax, glutamine, vitamins
1 scoop Gold Standard whey shake / vitamins
1/2 can all white albacore in water
Grilled chicken breast
4 oz. Ground turkey, 2 c spinach
3+ liters water/ 1/2 lemon in gym water

Pro 144, Carb 11, Fat 15, Cal 852

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I havent checked out everyones logs in a while. But you are a hell of a woman Trixie, you work very hard and keep a tight diet. You gonna have to get onto my gf help her learn to eat better lol.

I would do anything for you my friend. If I can help you in any way I will try to do it. Still would love to meet you sometime soon. All my love,
~Trixie~