Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Worked hard in the gym today. I ate like a king yesterday, no workout.
2 Grilled chicken breasts
Wen to a gourmet room:
3 oz Filet, 3 oz Dover sole, spinach salad, crab claw, Cheesecake, grapes


Monday Chest, Back

Hypers 12x2
Incline Bench press 45x20x3 wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 20x20x3
Fly machine Chest 40x20x3
Rear delt 25x20x3
Slant board side to side crunches 20x2, reg crunches 20
Decline Bench 20 lb db’s 20x20x3
Lat Pull Downs wide bar 55x20x3
Machine Chest Press 45x20x3
Hoist Ab 50x75x3, 25L, 25Rt, 25 center per set
Seated Calf raises 200x20x3
Lateral Raises Machine 20x20x3
Mini Circuit
Standing calf raises 225x20x3
Cable Flys 10x30x3, 10 mid , 10 high, 10 low each set


Flax, vitamins, grapefruitjuice
1 Grilled chicken breast
1 grilled chicken breast

[Trixie]

Re: Trixie's Fat to Fab Fun Run

No workout today had my nails done instead. I am seriously hurting from my Ham/Bi day, usually get hit on quads but no matter how I move today my muscles are screaming.

Pure Protein Bar
Steak & Eggs
Humus, pita, carrots, cucumber, celery

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Biceps/ Hams


Stairmaster 5 min warm up
Seated leg curl 60x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 35x30x1 warm-up, 35x12x2
Dumbbell Deads 30lb bellsx12x3
Slant board crunches 20x2, side to side 20x1 regular
Roller work
Butt machine 100x12x3 each leg
Wide bar cable 30,40,50x12 ea
Lie Down leg curls 40x12x1, 50x12x1, 65x6 worn out
Hoist Abs 20x20x3
Seated Calf raises 274x20x3
Seated preacher wrist curls 25x35x2, 25x25x1

Straight arm wrist curls 20lb barbell x20x3
Standing Calf raises 250x20x3 this was too hard on my core I will lighten up next time
Reverse grip preacher curls palms down 20lb bb x12x3

OK, I am trying to get back into posting every day. I am a bit weak lately but have a plan for the first of the year that will crush my complacency.

2 egg omelet
Flax, glutamine, 4 oz grapefruit juice w/ vitamins
2 scoop whey shake w/ vitamins
2 oz sirloin

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday

Quads/Tri’s Tuesday

Leg extensions 44x60x3 20 upper partials, 20 lower partials 20 full range
Dips Counterweight 36x12x3 super weak on these kill me now
Hack 45x6x1, 90x12x2 again super weak
Slant Board side-to-side crunches 20x2, 20 straight crunches
Foam Roller work
Single leg extension 25x12x3 hard peg ( still super weak)
Tricep machine single arm 30x12x3 each arm
Seated Leg Press Machine 150x12x3
Seated Calf raises 279x20x3
Straight arm wrist curls palms down 25lb barbellx25x3
Mini circuit:
W bar Strap tri 30x20x3
Standing Calf raises 180x20x3
Bent arm Forearm curls palms down 20lb bar x20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Took Sunday off and ate Doritos and 3 beers. haha good day.

Monday Chest, Back

Hypers 12x3
Incline Bench press 45x16x3 wide, narrow, regular (warm-up)
Pull Overs 30x16x3
DB Shrugs 20x16x3
Fly machine Chest 55x16x3
Rear delt 40x16x3
Slant board side to side crunches 20x2, reg crunches 20
Foam Roller work
Decline Bench 45x16x1 wide 65x16x2 narrow & regular
Lat Pull Downs wide bar 75x16x3
Hoist Chest Press 79x16x3
HS Ab 20, 30, 40x20 ea.
Seated Calf raises 235x20x3
Lateral Raises Machine 20x16x3
Mini Circuit
Standing calf raises 225x20x3
Cable Flys 10x30x3, 10 mid , 10 high, 10 low each set


Flax, glutamine, bee pollen 4oz grapefruit juice and vitamins. New fat burners 2 I think I love them
1/4 head iceburg, 1 can albacore tuna, 1 grape tomato, 2 tbsp. low fat mayo
8 slices Turkey breast lunch meat, 2 slices pepper jack cheese, pepperoncini's
1 scoop Gold Standard whey w/ vitamins
6 oz Turkey meatloaf

[LittleTom]

Re: Trixie's Fat to Fab Fun Run

The rest you got in the 8 days you were sick may have been beneficial. Sucks to be ill but the body needs to rest. Besides, it takes alot longer for muscle to break down. Get back at it and crush it.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

OMG I am so happy to be posting on the day of my workout. Sore as hell from Quad day. It's bad when you get on a machine and put the pad down and your quads hurt so bad that it is hard to focus on your hams and get the job done. I thought I lost all muscle over the last 8 days but happily I didn't.

Biceps/ Hams


Hypers 12x3
Seated leg curl 60x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
Lie Down Plated leg press 270x12x3 super winded but killing it
Slant board crunches 20x2, side to side 20x1 regular
Roller work on my quads
HS Single plated hams 25x12x3 ea. Leg this is grueling
Bicep machine single arm 20x12x3
Lie Down leg curls 40x12x3 different gym dif. angle
Hoist Abs 40x25x3, 25 reg, 25 left, 25 right each set
Forearm curls barx20x3

Am flax, vit, 2 oz grapefruit juice
1/2 scoop of Syntha-6 protein
10:15 am: 6 oz. Steak and 2 eggs and potatoes w catsup
Salad 1/4 head iceburg lettuce, 1 oz feta, Red wine vinegar dressing

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Back at it.

Friday changed to Quads:

Have been getting in 2 ham and 2 Chest back and shoulders days so the quads have underworked for the past 8 weeks. Started back after 8 days with a wretched cold on Quads.

Quads/Tri’s

Leg extensions 44x60x3 20 upper partials, 20 lower partials 20 full range (Warm-up)
Dips Counterweight 36x12x3
Hack 180x12x1, 90x16x2
Slant Board side-to-side crunches 20x2, 20 straight crunches
Single leg extension 35x12x3
Tricep machine single arm 30x12x3 each arm
Seated Leg Press Machine 130x12x3

I am a routine eater, I have steak and eggs at 10:15 on M,TH,F,S,S.
I have had Humus and 2 pc of pita w celery, carrots and cucumber this week on Mon & Th
Misc. Turkey lunch meat with Pepperoncini's in between and 2 hard boiled eggs for breakfast on my no steak and eggs days.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

No worries! Get back on track and kick its ass!

Thank you LOV. Love u and hope you have the best Christmas ever. Got you're room ready.
~Trixie~

[gusto77]

Re: Trixie's Fat to Fab Fun Run

No worries! Get back on track and kick its ass!

[Rake]

Re: Trixie's Fat to Fab Fun Run

It Has been a tough week Trixie. We will get back at it soon. Luv you.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

WOW!

I had some great workouts til last Wednesday. Struck down with a behemoth cold. 360 on leg presses. 225 on the hack for 16, 12, 12. now with 7 days off here do I go with this?

[LittleTom]

Re: Trixie's Fat to Fab Fun Run

Today:

Biceps/ Hams Wednesday


5 Min Stairmaster warm-up
Seated leg curl 78x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 35x20x2
U-Tread Squat 90x16x1, 135x14x1, 180x12x1
Slant board crunches 20x2, side to side 20x1 regular
Roller work
Glute Machine 100x12x3, 3 different leg positions
HA Plated Bicep 25x16x1, 35x12x2
Lie Down leg curls 40x16x3
HS Abs 10x20x3
Seated Calf raises 274x20x3
Seated preacher wrist curls 25x35x1, 25x25x2

Straight arm wrist curls 20lb barbell x20x3
Standing Calf raises 180x20x3
Reverse grip preacher curls palms down 20lb bb x12x3

Love those reverse grip preacher curls especially on a machine. Great pump and a killer bicep move. Keep crushing.

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

Today:

Biceps/ Hams Wednesday


5 Min Stairmaster warm-up
Seated leg curl 78x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 35x20x2
U-Tread Squat 90x16x1, 135x14x1, 180x12x1
Slant board crunches 20x2, side to side 20x1 regular
Roller work
Glute Machine 100x12x3, 3 different leg positions
HA Plated Bicep 25x16x1, 35x12x2
Lie Down leg curls 40x16x3
HS Abs 10x20x3
Seated Calf raises 274x20x3
Seated preacher wrist curls 25x35x1, 25x25x2

Straight arm wrist curls 20lb barbell x20x3
Standing Calf raises 180x20x3
Reverse grip preacher curls palms down 20lb bb x12x3

That work out proves ur not human u are IRON WOMAN kill it u are a INSPERATION to all

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Biceps/ Hams Wednesday


5 Min Stairmaster warm-up
Seated leg curl 78x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 35x20x2
U-Tread Squat 90x16x1, 135x14x1, 180x12x1
Slant board crunches 20x2, side to side 20x1 regular
Roller work
Glute Machine 100x12x3, 3 different leg positions
HA Plated Bicep 25x16x1, 35x12x2
Lie Down leg curls 40x16x3
HS Abs 10x20x3
Seated Calf raises 274x20x3
Seated preacher wrist curls 25x35x1, 25x25x2

Straight arm wrist curls 20lb barbell x20x3
Standing Calf raises 180x20x3
Reverse grip preacher curls palms down 20lb bb x12x3