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She has good genetics for it if I can get her to stick with it for a while. She has strong and gppd looking legs. She wants to tone her arms and lose a bit of fat the most.
Damn! I am so far down the list I feel obsolete. I am on my run but got totally scared once I hit 135 on the scale in only 3 weeks. Sorry guys but have to cut back the fat and macros to what I was on before. I still need to lose a bunch of fat.This would have worked if I was still working out 6 days a week, but now I';m cut to 3 days.
I know there is a lesson in this past 3 weeks. When you think you have the least amount of time or when things barge into your life and mess it up a little is when you need to stick with the game plan the most. I have been very lax on myself about my diet these past few weeks especially on high and mid carb days. The problem with that is when you get a sandwich or a salad here and there it is virtually impossible to know how many calories fat etc.. you are taking in. I finally looked up a Jason's Deli Club sandwich on MY Fitness Pal and it was 700 calories and 55g fat, the next Club Sand on the list was 450 cal and 25 fat. No way to know what the ones I have eaten are. I have been my own worst enemy. Plus when I am not keeping up with my log I tend to not think about what I ate as long as I know I packed all the usual healthy stuff I am supposed to eat. I now believe that the only days that were spot on are the ones that I logged because I had a plan. Well that's that. I'm going to do better.
Mondays Chest, Shoulders and Back
Spider walks 1 minute 2x
Back extensions 12 reps 3 sets
Bench Press 55 x 20 wide, 17 narrow, 20 regular grip, wrapped thin orange band around each end of the bar and under the bench
Pull Overs 30x16, 35x14, 40x12
DB Shrugs 30x16x2, 30x12x1
Fly machine Chest 70x16, 75x16, 80x8
Slant board side crunches 20x3
Wide lat pull down 90x16, 110x14, 130x8
Smith machine behind the head 10x12, 20x12, 30x7
Chest press machine 100x16, 115x12, 130x8
HS Ab 30x25, 40x25, 50x25
Spider walks 1 min 2x
High Carb 100, Cal 2000 9/29
3 whole eggs
1 Tbsp Coconut oil
Cashews
Flax, glutamine, vitamins, Grapefruitjuice
Off to the gym really late 11:30am
2 Scoop MyoFusion w/ water
Turkey Meat Loaf
Premier Protein Bar
Chicken breast
2 Scoop MyoFusion w/ 2C almond milk
I know there is a lesson in this past 3 weeks. When you think you have the least amount of time or when things barge into your life and mess it up a little is when you need to stick with the game plan the most. I have been very lax on myself about my diet these past few weeks especially on high and mid carb days. The problem with that is when you get a sandwich or a salad here and there it is virtually impossible to know how many calories fat etc.. you are taking in. I finally looked up a Jason's Deli Club sandwich on MY Fitness Pal and it was 700 calories and 55g fat, the next Club Sand on the list was 450 cal and 25 fat. No way to know what the ones I have eaten are. I have been my own worst enemy. Plus when I am not keeping up with my log I tend to not think about what I ate as long as I know I packed all the usual healthy stuff I am supposed to eat. I now believe that the only days that were spot on are the ones that I logged because I had a plan. Well that's that. I'm going to do better.
Mondays Chest, Shoulders and Back
Spider walks 1 minute 2x
Back extensions 12 reps 3 sets
Bench Press 55 x 20 wide, 17 narrow, 20 regular grip, wrapped thin orange band around each end of the bar and under the bench
Pull Overs 30x16, 35x14, 40x12
DB Shrugs 30x16x2, 30x12x1
Fly machine Chest 70x16, 75x16, 80x8
Slant board side crunches 20x3
Wide lat pull down 90x16, 110x14, 130x8
Smith machine behind the head 10x12, 20x12, 30x7
Chest press machine 100x16, 115x12, 130x8
HS Ab 30x25, 40x25, 50x25
Spider walks 1 min 2x
High Carb 100, Cal 2000 9/29
3 whole eggs
1 Tbsp Coconut oil
Cashews
Flax, glutamine, vitamins, Grapefruitjuice
Off to the gym really late 11:30am
2 Scoop MyoFusion w/ water
Turkey Meat Loaf
Premier Protein Bar
Chicken breast
2 Scoop MyoFusion w/ 2C almond milk
Killer workout trixie.... Don't get down on yourself. I think another lesson is also that even if you slip you jump right back on. I keep harping on this to my sister.... she slips up for a few day and quits and then goes way off the deep end. Goal is long term and if ya fuck up just jump right back on. Over time you're still moving in the right direction.
Killer workout trixie.... Don't get down on yourself. I think another lesson is also that even if you slip you jump right back on. I keep harping on this to my sister.... she slips up for a few day and quits and then goes way off the deep end. Goal is long term and if ya fuck up just jump right back on. Over time you're still moving in the right direction.
Thanks gusto, I have finally learned that you can't let a few failures throw you into despair. A hard lesson to learn while having a lifetime of dieting. This is a lifestyle not a diet. I heard that over and over again all my life but never really understood the concept. I realized I was only letting myself down. Having friends to keep me accountable has been crucial in this new experience. Thanks for being there for me, I'm just too old to backslide and have to start all over again.LOL ~Trixie~
Had a FABULOUS day in the gym today. I think I am much stronger, so it looks like the goals for this season will pan out. Learning so much from the other threads too, it's exciting.
Quads/Triceps Tuesdays
Leg extensions 56x60x3(warmup)
Dips counterweight 36lbs x20x1, 24x12x2
Hack squats 90x15, 135x12, 170x12
Crunches 100x3
Single arm tricep short red band doubled, 10lbs x12 L, 10 R, 15lbs x 10L, 10 R, 20lbs x 8 L,R, needed help on the last couple reps
HS iso single leg extension 45x15x1, 55x8x2 each leg
Overhead Tricep rope pull 70x27, 90x18, 110x13
Hammer strength Ab Crunch 30, 40, 50x25 each
10 min Rowing machine, 2000m in 14 min.
High Carb 100, Cal 2000 Monday 9/30
2 whole eggs
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruitjuice
2 Scoop MyoFusion w/ 2C almond milk
1/2 Rubio's Burrito Especial w/ Chicken
Grilled chicken breast
Spanish Rice 1 C
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Pro 188g, Carb 134g, Fat 38g, Cal 1864
Had a FABULOUS day in the gym today. I think I am much stronger, so it looks like the goals for this season will pan out. Learning so much from the other threads too, it's exciting.
Quads/Triceps Tuesdays
Leg extensions 56x60x3(warmup)
Dips counterweight 36lbs x20x1, 24x12x2
Hack squats 90x15, 135x12, 170x12
Crunches 100x3
Single arm tricep short red band doubled, 10lbs x12 L, 10 R, 15lbs x 10L, 10 R, 20lbs x 8 L,R, needed help on the last couple reps
HS iso single leg extension 45x15x1, 55x8x2 each leg
Overhead Tricep rope pull 70x27, 90x18, 110x13
Hammer strength Ab Crunch 30, 40, 50x25 each
10 min Rowing machine, 2000m in 14 min.
High Carb 100, Cal 2000 Monday 9/30
2 whole eggs
Oatmeal 1/4 C
Flax, glutamine, vitamins, Grapefruitjuice
2 Scoop MyoFusion w/ 2C almond milk
1/2 Rubio's Burrito Especial w/ Chicken
Grilled chicken breast
Spanish Rice 1 C
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Pro 188g, Carb 134g, Fat 38g, Cal 1864
Rake loves to take a pic in this position when my belly hangs out but I got him by wearing my team shirt today. I just look good. Super strong when I wear the team shirt. Love life! ~Trixie~
Perfect day in Vegas! Weather is phenomenal and I tore up the gym. All I need now is to get my convertible out of the garage. I am so blessed beyond belief. Thank you to everyone here who supports me, couldn't do it without you.
Biceps/ Hams Wednesdays
5 Min Stairmaster level 7
Seated leg curl 60x60x3
Bicep, bar 25x30x1, 35x20x1, 45x 12x1
U-Tread squat 135x20, (180x20) , 225x 20, (each rep went to the bottom came half way up then back down then up to the top)
Slant board side crunches 25x3
Single arm Machine Curls Thin orange band pulled around the seat 10x14x1, 15x10x2had to help myself a bit on the last couple reps of the last set both arms
Lie down leg curl 40, 50x20, 80,65,50,40,30 x10 ds stop to change pin only
Wide grip pulley Bicep 40x20,50x16,60x12
HS Ab crunch 30, 40, 50x20 ea
Row Machine 2000m in 11min 15sec. 45 sec better than yesterday. I’m getting addicted to this after about 2 minutes I start to feel a little dizzy like I’m flying.
Medium Carb 60 Cal 1600 Mon 10/1
Spanish Rice 1 Cw/ 3 whole eggs
Flax, glutamine, vitamins,
2 Scoop Syntha-6 Strawberry Milkshake flavor / 1C almond milk
Egg Salad sandwich on 9 grain pita round
Sirloin Steak and vegies
2 scoop IsoFusion Orange Cream
Pro 196g, Carb 103g, Fat 51g, Cal 1857
I'm really trying to stay the course of my planned bulk. Today I think the Syntha 6 shake blew me way over on the carb count. Just need to plan a bit better.
Haha, back at it today. Better diet this past weekend very planned out. Felt great to get to the gym nice and early felt strong. I am on my second no carb day so I am looking forward to having full carbs for my leg days! I am still trying to put a little boost on to my fat and calories for now so I stick with the plan. Still only getting 3 days in at the gym so I am trying to make the most out of them.
Mondays Chest, Shoulders and Back
Spider walks 1 minute 2x
Back extensions 12 reps 3 sets
Bench Press 55 x 17 wide, 17 narrow, 20 regular grip, wrapped thin orange band around each end of the bar and under the bench
Pull Overs 30x24, 35x16, 37.5x16
DB Shrugs 30x16x3
Fly machine Chest 70x12, 75x12, 80x12 SS w/ 25lb db raises x16 in between
Rear delt 55,60,65x12
Slant board side crunches 35x3
Barbell Shoulder raises 20x20x1, 25x16x2 I tried to go up to 30 on the last set but when my good shoulder was tweaking I gave it up
Decline Bench w/ orange band 55x 20 wide, 17 narrow, 20 reg.
HS Decline Shouldert press plated 20lbs+ orange band x 12x3
HS Ab 30x25, 40x25, 50x25
Spider walks 1 min 2x
Machine shoulder raises 20x12x3
Spider walks 1 minute 2x
No Carb 0, Cal 1200 10/6
Flax, glutamine, vitamins,
3 whole eggs
2 scoop Gold Standard whey shake vitamins
Chicken Caesar Salad
Grilled chicken breast
2 scoop ISO 100 Pina Colada flavor w/ 1C Almond Milk
Pro 163g, Carb 13g, Fat 33g, Cal 1278
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