Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday:
Seated Pull Down Ab 40x25x2 ss/
Hypers 20x2
Abduction Machine 60x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 40x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
13 min StepMill Cardio 1-2

Sunday is my rest day just go in and work fine muscles a bit. Going to be increasing the cardio especially on this easy day.

[thudgens96]

Re: Trixie's Fat to Fab Fun Run

Saturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Seated Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Leg Press 270x12x3
HS Seated Crunch machine one arm Oblique’s 12x3
Rolling
Multi-Way Hip machine 115x20x3
Seated overhead e-z bar cable Bi’s 25x20x3
Lying leg curls 55x20x3 inner, outer, straight

Great day lots of focus, held and squeezed on everything.

Very nice workout. Nice pic too. Keep up the good work

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[Trixie]

Re: Trixie's Fat to Fab Fun Run

Saturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Seated Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Leg Press 270x12x3
HS Seated Crunch machine one arm Oblique’s 12x3
Rolling
Multi-Way Hip machine 115x20x3
Seated overhead e-z bar cable Bi’s 25x20x3
Lying leg curls 55x20x3 inner, outer, straight

Great day lots of focus, held and squeezed on everything.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

20170826_131408.jpg

Here's the terrible truth about the first 6 weeks of my cut diet. Sad that it was worse before and sad to see how much work I have ahead. In for the long-run.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Descent day but felt a little sick. Sure it was the pre-workout. Also totally *****y today for no reason at all. Left Quad has been bothering me since Sat. but felt fine walking in today.

Friday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x20x3
Hack 0x10+10 lower halves all to the stops, dif. foot positions
Lying Ab bench 20x4
Roller Work
Single leg extensions 40x20x3 inside outside upsidedown
DB Kickbacks 12.5 x12, 10x20x2
Seated leg press machine 70x20x3

[thudgens96]

Re: Trixie's Fat to Fab Fun Run

Keep up the work your doing great

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[Trixie]

Re: Trixie's Fat to Fab Fun Run

Got my cardio in today moving hundreds of pounds of file boxes. Hurt like crazy when I got home so I took 4g of Red Kratom and poof half an hour later no pain.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Thursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x20, 65x16, 95x6 needed help on #6 it’s a mind thing
Cross bench Pullovers 25x12x3
Seated Dumbbell shrugs 15x12x3
Fly Machine 40x12x3 palms down seat low
Reverse pec deck 25x12x3
Bridges single leg x10, both legs x10 with 5 sec squeeze
Roller work
HS Lateral Decline Press 40x12x3
Assisted Pull-Ups 70# cw 12x3 different grip positions
Dual cable Chest Press machine 25x12x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Rake always tells me that humans tend to train to their strengths and once I started looking it seems to be true. I have a tendency to train upper body harder and longer. This is disturbing for me because when I was young my legs and butt were always the strongest part of my body. Probably all that fun in the sand at the beach playing volley ball and over-the-line. Starting to feel the need to even up my body a bit but not sure exactly how to go about it.

Wednesday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x12x2 wide, narrow
SL bar Deads 40x16, 50x12, 60x8
Lying Crunch machine 10x20x4
Rolling
Kneeling leg curls 40x16 outer, 50x12 inner, 60x8 whole ham
Seated Bi machine single arm 40x16, by 12, 55x8
Lying leg curls 50x16, 60x12, 70x8

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Good news; This week I have worn my waist trainer on the second set of hooks and can still breathe and workout. Still have a little Lat fat hangover. Short day, rushing to get to the dentist where my teeth are in stellar shape.

Tuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 60x20x3
Hack 0x16, 45x12, 90x8
Lying Ab bench 10x12x4
Roller Work

[BABY1]

Re: Trixie's Fat to Fab Fun Run

Monday:
Chest, Back

Hypers 12x3
Incline bench press 455x12 wide, 45x20x2
Across bench Pull Overs 25x16, 30x12, 40x8
Standing DB Shrugs 15x16, 17.5x12, 20x8
Fly machine Chest 40x16, 55x12, 70x8
Rear Delt 25x16, 40x12, 55x8
Lie down Crunch bench 10x12x4
Roller Work
Decline DB Flys 10’s x16, 15’s x12, 20’s x8
Dual cable Row machine 40x16, 50x12, 60x8
Dual Cable Chest press machine 25x16, 35x12, 45x8

Feeling great to be back on the diet and getting to the gym 6 days straight. Rake and I had a Pec Flex in the mirror for fun. Pecs are doing great, unfortunately my boobs are an inch lower. LOL Rake has bigger and firmer boobs than me.

lmao, couple's that flex together stay together.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Monday:
Chest, Back

Hypers 12x3
Incline bench press 455x12 wide, 45x20x2
Across bench Pull Overs 25x16, 30x12, 40x8
Standing DB Shrugs 15x16, 17.5x12, 20x8
Fly machine Chest 40x16, 55x12, 70x8
Rear Delt 25x16, 40x12, 55x8
Lie down Crunch bench 10x12x4
Roller Work
Decline DB Flys 10’s x16, 15’s x12, 20’s x8
Dual cable Row machine 40x16, 50x12, 60x8
Dual Cable Chest press machine 25x16, 35x12, 45x8

Feeling great to be back on the diet and getting to the gym 6 days straight. Rake and I had a Pec Flex in the mirror for fun. Pecs are doing great, unfortunately my boobs are an inch lower. LOL Rake has bigger and firmer boobs than me.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Saturday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 warm-up (10 lower, 10 upper, 10 full),
30x16, 40x12, 50x8
Multi-way hip machine 100x16, 115x12, 130x8
HS seated Crunch machine 12+12+12 Oblique & reg crunch 2 sets
Rolling
Kneeling leg curls 30x16 outer, 40x12 inner, 50x8 whole ham
HS Plated Bi 25x16, 35x12, 45x8
Lying leg curls 50x16, 60x12, 70x8


Leg press 90x12x3



Sunday:
Seated Ab 40x50 ss/
Hypers 20
Abduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 40x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3
Cardio StepMill 12 min

Great weekend, back on a routine and cardio wasn't bad at all just need to work it up without blowing my heart out. lol

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I feel great in the gym, just a bit sore after so many random days off in the past 2 weeks.

Thursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x25x2, wide, narrow, 45x37 regular
Cross bench Pullovers 25x20x3
Standing Dumbbell shrugs 15x20x3 (12 shoulder rolls+8 shrugs)
Fly Machine 40x20x3 palms down seat low
Reverse pec deck 25x20x3 palms facing
HS Seated Crunches 12x3 Oblique’s
Roller work
Decline lying DB Press 20’s x20x3
HS Plated Shoulder Press 20’s x20x3
Dual cable Chest Press machine 25x20x3

Focusing on keeping my shoulders isolated for their working days and out of the equation with all my other work. Totally fried them yesterday. Never thought I would be so serious about lifting but it's hard not to be when I see so many benefits and so much progress. I LOVE THIS SPORT.

Friday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x16, 85x12, 100x8
Hack 0x16, 45x12, 90x8
Lying Ab bench 10x12x4
Roller Work
Single leg extensions 40x16, 50x12, 60x8
Single arm cable Triceps 10x16, 15x12, 20x8
Seated leg press machine 70x16, 100x12, 130x8

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Great work! Killin it

Thank you, I'm really trying. Finally got to a place where the diet is feasible and dialed in. With small changes from season to season my goals will be realized. Your encouragement is so appreciated.