Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Woke up at 4am for no good reason so we got to the gym early. I felt absolutely fabulous today so we went to work; got the family meal then off to work on that blasted driveway we just can't seem to fix yet. Wrecked it more today so we will back up and punt. Back to the club to fix cabinets and drawers for our waitresses who love us!! I think I'll lay in the pool all evening.

Quads/Tris Wednesday/ Saturday

StairMaster 5 min warm-up
Leg extensions 40x30x3
Dips counter weight 48lbs x16x3
Hack 45x16x3
Roller work on back
HS Single leg ext. 25 on hard peg 12x3 hold at the top
Skull crushers 30 lb bar x20x3
Seated Leg Press Machine 90x12x3
HS Ab Crunch machine 10x20x3
Seated Calf raises 309, 342, 379x25 ea.
Straight arm Forearm curls palms down 20lb barbellx20x3
Mini circuit:
V bar cable tri 30x12x3
Standing Calf raises 180x20x3
Bent arm Forearm curls palms down 20lb bar x20x3


20 oz coffee
Flax, bee pollen 2 oz grapefruit juice, vitamins
2 HB Eggs
Oxygen
Beef, broccoli, guacamole
5 Wheat thins
Chicken
Chicken

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

Friday:

Happy, Happy, Happy. Great day! Killed my workout, ate great and got back in the gym for cardio 2 days in a row. I'm on my way down the scale lost all my vacation pounds. Two full hours of yard work in 100 degree heat weed wacking. Spent the evening in my pool. My life is great!

Biceps/ Hams Tuesday/Friday

StairMaster 5 min warm-up
Seated leg curl 78x60x3 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell Preacher curls 25 x30x1, 10 bottom partials, 10 top partials, 10 full range (warm-up) 30x20x1, 35x13x1
SL deads 60, 70, 80x12 ea.
Roller work on back OUCH
U-Tread Squat 135, 180, 225x12 ea.
Dumbbell curls 10lb bells x20x3
Lying Leg curls 40, 50x20ea. DS 65,50,40,30,20x 10 ea. Stop to change pin only
Seated Calf raises 308, 342, 379x25 ea.
Straight arm Forearm curls 20lb barbellx25x3
Standing Calf raises 190x20x3
Bent elbow Seated forearm curls 20lb x25x3
Reverse grip preacher curls 20lb bb x20x3

Afternoon
30 min Treadmill 15 incline, 3.0 speed


Oatmeal/ tsp local honey/ bee pollen
Flax, vitamins 2oz grapefruit juice
off to the gym / 1.5 liter water w/ 1/2 lemon
2 eggs
Grilled Chicken breast
Grilled Chicken breast
Grilled Chicken breast

Super she-beast mode u rock

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Friday:

Happy, Happy, Happy. Great day! Killed my workout, ate great and got back in the gym for cardio 2 days in a row. I'm on my way down the scale lost all my vacation pounds. Two full hours of yard work in 100 degree heat weed wacking. Spent the evening in my pool. My life is great!

Biceps/ Hams Tuesday/Friday

StairMaster 5 min warm-up
Seated leg curl 78x60x3 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell Preacher curls 25 x30x1, 10 bottom partials, 10 top partials, 10 full range (warm-up) 30x20x1, 35x13x1
SL deads 60, 70, 80x12 ea.
Roller work on back OUCH
U-Tread Squat 135, 180, 225x12 ea.
Dumbbell curls 10lb bells x20x3
Lying Leg curls 40, 50x20ea. DS 65,50,40,30,20x 10 ea. Stop to change pin only
Seated Calf raises 308, 342, 379x25 ea.
Straight arm Forearm curls 20lb barbellx25x3
Standing Calf raises 190x20x3
Bent elbow Seated forearm curls 20lb x25x3
Reverse grip preacher curls 20lb bb x20x3

Afternoon
30 min Treadmill 15 incline, 3.0 speed


Oatmeal/ tsp local honey/ bee pollen
Flax, vitamins 2oz grapefruit juice
off to the gym / 1.5 liter water w/ 1/2 lemon
2 eggs
Grilled Chicken breast
Grilled Chicken breast
Grilled Chicken breast

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

Thursday:

I feel FABULOUS today; sore as hell but fabulous. I love my life!! Got up a bit late at 5:46 but had the gym kick my butt none the less.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx16x3 wide, narrow, regular 3 sec descents 1 sec hold
Pullovers 25x16x3
Shoulder shrugs 20x16x3
Fly Machine 40, 55, 70x12 each
Reverse pec deck 25, 40, 55x12x each
Roller work
Dumbbell flys 10x16x3
Reverse lat pulls 60, 75, 90x12 ea.
Decline bench bar x12x3 wide, narrow, regular
Seated Calf raises 309, 342, 379x25 ea.
Lateral Raise machine 10, 15, 20x12 ea.
Mini circuit w/
Standing calf raises 185x20x3
Cable press flys 15x12x3 low, high, chest


1/4 C oat meal, 2 eggs
Flax, 2oz grapefruit juice, Vitamins
off to workout
2 scoop Gold Standard shake W/ vitamins
Shrimp
Grilled Chicken Breast
Grilled Chicken Breast

All I can say is KICK ASS GIRL U R AWEOSOME !!!!

[gusto77]

Re: Trixie's Fat to Fab Fun Run

Thursday:

I feel FABULOUS today; sore as hell but fabulous. I love my life!! Got up a bit late at 5:46 but had the gym kick my butt none the less.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx16x3 wide, narrow, regular 3 sec descents 1 sec hold
Pullovers 25x16x3
Shoulder shrugs 20x16x3
Fly Machine 40, 55, 70x12 each
Reverse pec deck 25, 40, 55x12x each
Roller work
Dumbbell flys 10x16x3
Reverse lat pulls 60, 75, 90x12 ea.
Decline bench bar x12x3 wide, narrow, regular
Seated Calf raises 309, 342, 379x25 ea.
Lateral Raise machine 10, 15, 20x12 ea.
Mini circuit w/
Standing calf raises 185x20x3
Cable press flys 15x12x3 low, high, chest


1/4 C oat meal, 2 eggs
Flax, 2oz grapefruit juice, Vitamins
off to workout
2 scoop Gold Standard shake W/ vitamins
Shrimp
Grilled Chicken Breast
Grilled Chicken Breast

You're a machine trixie! Keep rocking it!

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursday:

I feel FABULOUS today; sore as hell but fabulous. I love my life!! Got up a bit late at 5:46 but had the gym kick my butt none the less.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx16x3 wide, narrow, regular 3 sec descents 1 sec hold
Pullovers 25x16x3
Shoulder shrugs 20x16x3
Fly Machine 40, 55, 70x12 each
Reverse pec deck 25, 40, 55x12x each
Roller work
Dumbbell flys 10x16x3
Reverse lat pulls 60, 75, 90x12 ea.
Decline bench bar x12x3 wide, narrow, regular
Seated Calf raises 309, 342, 379x25 ea.
Lateral Raise machine 10, 15, 20x12 ea.
Mini circuit w/
Standing calf raises 185x20x3
Cable press flys 15x12x3 low, high, chest


1/4 C oat meal, 2 eggs
Flax, 2oz grapefruit juice, Vitamins
off to workout
2 scoop Gold Standard shake W/ vitamins
Shrimp
Grilled Chicken Breast
Grilled Chicken Breast

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday:

Here I am with some real numbers for Tuesday with guns. I didn't pay attention to the weight they put on for me on Monday so I just copied guns program. I have been hopping since i got home so no workout today.

StairMaster 7 min warm-up
Roller Work
Lie down leg curl 30, 40, 50x10, 60, 70x15, 80x8, 60x15x3
Leg Press 2 plates x10, 3, 4, 5, 6, 7, 8 plates x 10 ea.
Front Squats Bar x10x4
HS Single leg extensions 10x10, 25x10, 35x10, 45x10 easy peg
Standing Calf Raises 75x10x3, 95x10x1 with 10 sec. hold at bottom ss Body weight x20x4

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

today:

I've been at guns' since Friday and having the time of my life. gusto won 1st in all 3 categories he competed in by a mile. Finally got a workout in today and I worked my back off. This is a great working out vacation bc I get to learn so much in the gym. My life is FABULOUS!!

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

If u google the words hardcore dedicated and insperation u will see a picture of trixie love ya xoxox

[Trixie]

Re: Trixie's Fat to Fab Fun Run

today:

I've been at guns' since Friday and having the time of my life. gusto won 1st in all 3 categories he competed in by a mile. Finally got a workout in today and I worked my back off. This is a great working out vacation bc I get to learn so much in the gym. My life is FABULOUS!!

back/abs
10 min treadmill warmup
rumble roller
meadows rows 25x10 35x10 45x10(warmups) 115x10/4
mag ng low cable rows 120x12 140x12 180x12 200x12
assisted ng chins x8/4
db pullovers 50x12 60x12 70x12 80x12 (last set was absolutely to failure)
hypers x40 x35 x33
reverse peck deck flyes 75x25 80x25 80x25
machine crunches w/vacuum 40x15/4

[gusto77]

Re: Trixie's Fat to Fab Fun Run

One more day trixie and rake! Looking forward to the fun weekend!

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

Today:

Went super easy today, I don't want to be broken while I'm on my trip. I bagged my diet and didn't have enough carbs for a high carb day but some of my workout pants are starting to fall off again.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx12x3 wide, narrow, regular
Pullovers 25x12x3
Shoulder shrugs 17.5x12x3
Fly Machine 25x12x3
Reverse pec deck 25x12x3
Slant board crunches 20x1, side 20x1
Roller work
Plated wide Chest Press 1 ppsx12x3
HS Shoulder Press 20 lbs each side x 12x3
Decline bench bar x12x3 wide, narrow, regular
Seated Calf raises 309, 342, 379x25 ea.
Lateral Raise machine 10x12x3
Mini circuit w/
Standing calf raises 235x12x3
Cable press flys 10x12x3 low, high, chest

PM Cardio
Treadmill 30 min 15 incline 3.0 speed

Mrs mm says u are kicking ass trixie

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

Went super easy today, I don't want to be broken while I'm on my trip. I bagged my diet and didn't have enough carbs for a high carb day but some of my workout pants are starting to fall off again.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx12x3 wide, narrow, regular
Pullovers 25x12x3
Shoulder shrugs 17.5x12x3
Fly Machine 25x12x3
Reverse pec deck 25x12x3
Slant board crunches 20x1, side 20x1
Roller work
Plated wide Chest Press 1 ppsx12x3
HS Shoulder Press 20 lbs each side x 12x3
Decline bench bar x12x3 wide, narrow, regular
Seated Calf raises 309, 342, 379x25 ea.
Lateral Raise machine 10x12x3
Mini circuit w/
Standing calf raises 235x12x3
Cable press flys 10x12x3 low, high, chest

PM Cardio
Treadmill 30 min 15 incline 3.0 speed

[guns01]

Re: Trixie's Fat to Fab Fun Run

still doing work. hopefully you have been able to get in to see the chiro at least every other week

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Today:

One of my better workouts in a week. Been a bit awful and had some pretty bad ones in the last week. I am busy packing and getting prettied up for my vacation so I don't care. Just getting the work in.

Quads/Tris Wednesday/ Saturday

StairMaster 5 min warm-up
Leg extensions 40x30x3
DipsMachine 91lbs x16x3
Hack 50x16x3
Roller work on back
Slant Board crunchesx15, side to side crunches x 15
HS Single leg ext. 45 on easy peg 16x3
Overhead Tri cable, straight bar 60, 70, 80x12 ea.
Seated Leg Press Machine 110,130, 150x12 ea.
HS Ab Crunch machine 10x15x2
Seated Calf raises 309, 342, 379x25 ea.
Straight arm Forearm curls palms down 20lb barbellx20x3
Mini circuit:
V bar cable tri 20x16, 30x12, 20x16
Standing Calf raises 260x20x3
Bent arm Forearm curls palms down x20x3

PM Cardio
30 min Dreadmill 15 incline 3.0 speed


High Carb 100, Cal 1600 6/3


Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake / vitamins
Panera Bread Lemon Chicken bowl of soup and sourdough bread
6 oz Ground turkey
2 eggs and 2 pc. Bacon
2 Scoop Syntha-6 Strawberry Milkshake flavor

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

You are hard core woman