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OK we took guns advice and will be taking the three days we have and make them heavy. The bands work very well for this so they will be used. I was actually surprised to see Rake headed for the Bulgarian split squats yesterday, he must have had an idea that we should be doing the hardest stuff. I still outworked him on those, my short legs must make it easier on me. haha Today was completely brutal and I will be crippled for the rest of the week. All 3 days this week my arms felt like the skin would shred off and today my lower back was seriously distressed. I think that may be good. I'm trying to keep my mind off the fact that I have so quickly grown back into some jeans that I worked so hard to get to fall off me just a month ago. Still have a little brainwashing to master on this issue.
Biceps/ Hams Wednesdays
5 Min Stairmaster level 7
Seated leg curl 60x60x3
Bicep, bar 25x30x1, 35x17x1, 45x 8x1
Seated leg press plated 180x23, 225x17, 270x13
Slant board side crunches 25x3
Single arm Machine Curls Thin orange band pulled around the seat 10lbs 12x2, 8x1 each arm
Lie down leg curl 65x16, 75x12, 80x9
HS Plated Bicep 25x16, 35x12, 45x6
HS Ab crunch 30, 40, 50x25
Spider Walks 1 min 2x
Totally spent, someone asked if I was ok today. haha
Medium Carb 60 Cal 1600 9/24
2 Tbsp Coconut oil
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ 2C almond milk
Sweet Potato
Turkey Meat Loaf
2 scoop IsoFusion Orange Cream
Pro 225g, Carb 101g, Fat 86g, Cal 1726
Totally over on the carbs and fat today. The sandwich pushed them both over in a big way but also pushed my protein up by a ton so I will try to figure out what the trade offs are in the long run. Probably shouldn't eat more than 1 of these in a week huh?
Oh yea! I enjoy the days when I can go very heavy the mos, nothing is more beastly than pushing/pulling heavy weight.
OK we took guns advice and will be taking the three days we have and make them heavy. The bands work very well for this so they will be used. I was actually surprised to see Rake headed for the Bulgarian split squats yesterday, he must have had an idea that we should be doing the hardest stuff. I still outworked him on those, my short legs must make it easier on me. haha Today was completely brutal and I will be crippled for the rest of the week. All 3 days this week my arms felt like the skin would shred off and today my lower back was seriously distressed. I think that may be good. I'm trying to keep my mind off the fact that I have so quickly grown back into some jeans that I worked so hard to get to fall off me just a month ago. Still have a little brainwashing to master on this issue.
Biceps/ Hams Wednesdays
5 Min Stairmaster level 7
Seated leg curl 60x60x3
Bicep, bar 25x30x1, 35x17x1, 45x 8x1
Seated leg press plated 180x23, 225x17, 270x13
Slant board side crunches 25x3
Single arm Machine Curls Thin orange band pulled around the seat 10lbs 12x2, 8x1 each arm
Lie down leg curl 65x16, 75x12, 80x9
HS Plated Bicep 25x16, 35x12, 45x6
HS Ab crunch 30, 40, 50x25
Spider Walks 1 min 2x
Totally spent, someone asked if I was ok today. haha
Medium Carb 60 Cal 1600 9/24
2 Tbsp Coconut oil
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ 2C almond milk
Sweet Potato
Turkey Meat Loaf
2 scoop IsoFusion Orange Cream
Pro 225g, Carb 101g, Fat 86g, Cal 1726
Totally over on the carbs and fat today. The sandwich pushed them both over in a big way but also pushed my protein up by a ton so I will try to figure out what the trade offs are in the long run. Probably shouldn't eat more than 1 of these in a week huh?
at least you can cover it up haha and only rake can see it. my back has broke out quite a bit lately and i am not to sure why. must be the season change or something or i am not getting in enough junk foods that are fried haha
Nice day girl with the break out the wife uses the store brand proactive on her chest that is where she breaks out and it clears her up in a day walmart carries it under ten bucks
Loved my workout today, smooth and like clockwork. We had to change up yesterday to get some shoulders in that have been skipped for 3 weeks now so that worked out too. Still treating them like babies just going slower and more deliberate without lowering the weight. I do believe that my plan is working because I have grown back into some shorts and pants that were falling off a couple months ago. Have to admit that I am a little scared about it and I hit the scale a couple times to really scare myself. I finally had a side, a break out this mornining, not on my face thank God. I will use the Body Builders Body Wash and see if it clears up.
Quads/Triceps Tuesdays/ Fridays
Leg extensions 44x60x3(warmup)
Dips counterweight 36lbs x20x3
Split squats 45x10+10sec hold 35x10+10sec hold, 25x10+holds, 10x10+holds, 0x10+holds, 2 sets each leg
Slant board crunches 25x1, side to side 25x2.
Single arm tricep 25lbs 12(5)12 left, 25lbs 10(5)10 right. (partner resist), 3 sets
HS iso single leg extension 45x16x2, 45x11x1 each leg
Tricep rope pull 60x20, 70x16, 80x12
Hammer strength Ab Crunch 30, 40, 50x25 each
Spider walks 1 min 2x
Foam roller
Medium Carb 60 Cal 1600 Mon 9/23
Oatmeal 1/4 C
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ 2C almond milk
2 Tbsp Coconut oil
2 whole eggs, sweet potato
Hamburger
2 scoop IsoFusion Orange Cream
Pro 179g, Carb 60g, Fat 71g, Cal 1746
Nice day girl with the break out the wife uses the store brand proactive on her chest that is where she breaks out and it clears her up in a day walmart carries it under ten bucks
Loved my workout today, smooth and like clockwork. We had to change up yesterday to get some shoulders in that have been skipped for 3 weeks now so that worked out too. Still treating them like babies just going slower and more deliberate without lowering the weight. I do believe that my plan is working because I have grown back into some shorts and pants that were falling off a couple months ago. Have to admit that I am a little scared about it and I hit the scale a couple times to really scare myself. I finally had a side, a break out this mornining, not on my face thank God. I will use the Body Builders Body Wash and see if it clears up.
Quads/Triceps Tuesdays/ Fridays
Leg extensions 44x60x3(warmup)
Dips counterweight 36lbs x20x3
Split squats 45x10+10sec hold 35x10+10sec hold, 25x10+holds, 10x10+holds, 0x10+holds, 2 sets each leg
Slant board crunches 25x1, side to side 25x2.
Single arm tricep 25lbs 12(5)12 left, 25lbs 10(5)10 right. (partner resist), 3 sets
HS iso single leg extension 45x16x2, 45x11x1 each leg
Tricep rope pull 60x20, 70x16, 80x12
Hammer strength Ab Crunch 30, 40, 50x25 each
Spider walks 1 min 2x
Foam roller
Medium Carb 60 Cal 1600 Mon 9/23
Oatmeal 1/4 C
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ 2C almond milk
2 Tbsp Coconut oil
2 whole eggs, sweet potato
Hamburger
2 scoop IsoFusion Orange Cream
Pro 179g, Carb 60g, Fat 71g, Cal 1746
if you are only getting 3 days in the go heavy and hard as you can. you can still make great progress with only 3 days a week. keep on tearing it up tixie, you are still killing it
Thanks for the tip. I have been pretty sore these last 2 weeks, I think the first 2 off days from the workouts and the second 2 from sitting around doing nothing.
You so funny! This lady is a little short of my age and I used to be a little heavier than her. Poor thing lives on the Elliptical and has gained at least 12 pounds of fat this past year. While I lost 20, and gained about 8 muscle. I agree my arms and shoulders seem hefty for a woman but I know I am making headway in the right direction. You made my day gusto, I was a little discouraged cause I am down to 3 days of training for the last 2 weeks wondering what will happen during my bulking cycle. ~Trixie~
if you are only getting 3 days in the go heavy and hard as you can. you can still make great progress with only 3 days a week. keep on tearing it up tixie, you are still killing it
Dont listen to her trixie you are beautiful. If I was there me and rake could deadlift the tail end of her car and turn it sideways in the parking place so she cant leave till she looks like you.
Your gorgeous Trixie and you have the body of a young woman. Many wish they had that.. Me being one of them lol. That woman is nothing but a green eyed jealous monster. You keep kicking ass !
Go find that person and dick punch them. Some people just want to hear themselves talk. A bit of muscle is sexy.
You so funny! This lady is a little short of my age and I used to be a little heavier than her. Poor thing lives on the Elliptical and has gained at least 12 pounds of fat this past year. While I lost 20, and gained about 8 muscle. I agree my arms and shoulders seem hefty for a woman but I know I am making headway in the right direction. You made my day gusto, I was a little discouraged cause I am down to 3 days of training for the last 2 weeks wondering what will happen during my bulking cycle. ~Trixie~
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