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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, 115x9 got to my shoulder
Hoist Ab 20, 30, 40x20 ea.x3
Squats no weight
100, feet slightly wider than shoulders, Rest 2 minutes
100 Plié ay (no clue how to spell)
Rest 4 minutes
Static Lunges
100 Right rest 2 minutes
100 Left
Great day even without a Pre-Workout, my shoulder is feeling much better so let's ramp it up a little.
5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
Counter weight Tricep 48x12x3
Hack 45x16x1, 90x14x1, 135x12 end of game
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 35x16, 40x14, 50x12 Hard as hell
Standing Overhead Tricep Dumbell. 25x16, 27.5x14, 30x1
Seated Leg Press Machine 110x16x1, 130x14x1, 150x12x1
HS Ab 20, 30, 40 x20
Cardio Butt, Treadmill at 30 incline for 6 minutes.
Cut short for work
Still busy working hard. need input on how to build my fat butt.
if you are in a cal def trying to lose bodyfat you cant build at the time. you have to have a little extra cals to actually build anything
I'm sure you already know that I want to get that extra fat off that hung around last year and I also want to fill out that flat spot in my butt. So you're saying lose the fat, then increase my cals and work on rounding out my butt.
What a wonderful life! I've been really strong so far this week and my diet is going along pretty well. My current goals are to decrease my waist by 2 inches in the next 10 weeks, then round out and firm up my butt. So I have my work cut out for me.
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 machine plated 135x16, 180x14, 225x12
Slant board crunches 20x1, side to side 20x1
Roller work
Glute Kick back machine 50, 70, 90x16
Wide grip cable bicep 50x16, 60x14, 70x12
Lie Down leg curls 50x16, 65x14, 80x12
HS Abs 20, 30, 40x20 ea.
10 Min Treadmill 30.0 incline, 2.0 speed (NO hanging on for dear life)
Bench Press 45x25x3 wide, narrow, regular
Spider walks w red band 2 min x 2
Pullovers 30x12x3
Fly Machine 70x12x3
Reverse pec deck 55x12x3
20 Squats
Slant Board side-to-side crunches 20x1
Roller work
Decline Bench Press 45x25 wide, 95x3 regular grip, 45x25 narrow
Shoulder press machine 20, 30, 40x12 ea.
Chest Press machine 79x12x3
Squats no weight
100, feet slightly wider than shoulders, Rest 2 minutes
100 Plié squats
short w/o off to work missed my lunges, I'll make them up
No Carb 1/28
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
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 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~
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
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
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.
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