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Had to work these shoulders and we started using free weights again so I am being extremely careful and conservative on weight. I think that yard work counts for something. We worked on our back yard valve system and I felt like a cripple every time I got up and down and bent over. The pool needed to be brushed but I just threw in some chlorine instead.
Chest and Shoulders on Thursdays
Spider Walks 1 minutex2
Back Extensions 15x3
Bench Press barx25x3
Pullovers 30x16x3
Shoulder shrugs 20x15x3
Fly Machine 55x12x3
Reverse pec deck 30x12x3
Slant Board side crunches 25x3
Smith Machine seated behind head shoulder press 10x12x3
Decline Bench 35x20x3
Plated Shoulder Press 15lbs each side 12x3
Spider Walks 1 minutex2
HS Ab Crunches 20x25x3
Roller work
Low Carb 30 Cal 1600 2/19
Flax, glutamine, vitamins, tbsp coconut oil
1 whole egg
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Bacon wrapped stuffed Chicken breast 8oz
1 can all white albacore w lettuce
2 scoop Gold Standard whey shake w Almond Milk
Pro 213g, Carb 27g, Fat 34g ,Cal 1448
I feel great today! Went to work out late morning instead of 7am maybe that's why I feel so good.
Biceps/ Hams Tuesday/Friday
Stair Master 5 min warm up
Seated leg curl 79x60x3
Barbell Preacher curls 25x30x1, 35x20x2
U-Tread squat machine 135x16, 180x16x2
Slant board side to side crunches 3x25
Single arm bicep, 30x14x3 left, 30x12x3 right
Lie down leg curl 40x16x2, 50x12x1
Rope Bicep 40x16x3
HS Ab Machine 20x25x3
Treadmill 10 incline 2.8 speed 15 minutes
LowCarb 30 Cal 1600 2/20
Turkey Meat Loaf
Flax, glutamine, vitamins
2 Whole eggs
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Raw almonds
8 oz Sirloin Steak
1 scoop Gold Standard whey shake
Pro 226g, Carb 32g, Fat 41g, Cal 1608
Great Day! Seems like the more I accomplish the better I feel. Love It!! Got the whole valve system for the back yard sprinklers done today. Replaced the water valve for the front yard. Getting tan in the process.
Quads/Tris Wednesday/ Saturday
Stair master 5 min. level 8
Leg extensions 50x60x3
Dips Machine 106x16x3
Hack squats 45x16x3 frog style to the stops
Slant board side to side crunches 25x2, 25x1 reg
Single arm tricep 30x14x3
HS iso leg extension 35x12x3
Single arm cable Triceps 30x16x3
Hammer strength Ab Crunch 20x25x3
20 Minutes Elliptical
Medium Carb 60, Cal 1800 2/13
Flax, glutamine, vitamins
Turkey Meat Loaf
2 oz Sirloin
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Ground Beef, asparagus, small salad
Turkey Meat Loaf
2 Scoop MyoFusion / water
Pro 255g, Carb 60, Fat 38g, Cal 1784
tearing it up trix. how are the clothes fitting? what is the scale saying? i know you are getting on it too
Feeling great to be in the gym every day. Still not back into most of my summer clothes but the new camo pants are slowly getting looser. Actually I haven't gotten on the scale since Feb 6th when I weighed 140 and had a little meltdown. I plan to weigh and measure on Feb 28. I'm learning a lot and making 'SLOW PROGRESS'.
Feeling great to be in the gym every day. Still not back into most of my summer clothes but the new camo pants are slowly getting looser. Actually I haven't gotten on the scale since Feb 6th when I weighed 140 and had a little meltdown. I plan to weigh and measure on Feb 28. I'm learning a lot and making 'SLOW PROGRESS'.
Thank you so much for helping me. ~Trixie~
Like I tell my wife stay off the scale when ur on cycle muscle weighs more than fat use the mirror. She always gets mad I gained 5 lbs wtf but her pants keep falling off. Lol ur a beautiful woman keep up the hard work
I wanted to weigh this morning when I looked in the mirror but I'm waiting til Saturday. Now that my 2-a-days have kicked in, progress is definitely part of the new routine. 2 months to a new bikini and hopefully a body to go with it. LOL
Biceps/ Hams Tuesday/Friday
Stair Master 5 min warm up
Seated leg curl 79x60x3
Barbell Preacher curls 25x30x1, 35x20x1, 45x8x1
SL Deadlifts 50x12x3
Slant board side to side crunches 25x3
Single arm bicep, 30x14x1, 20x20x2 ea. arm
Lie down leg curl 40x12x3
HS Bicep 25lb plate x12x3
HS Ab Machine 20x25x3
Wiped out
High Carb 100, Cal 2000 2/24
Flax, glutamine, vitamins,
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Raw almonds
Turkey Meat Loaf
Chicken Caesar Salad
2 Scoop Syntha-6 Strawberry Milkshake flavor
Pro 202g, Carb 105g, Fat 58g, Cal 1984
Slow, easy and effective sums it up. Loved every minute of my workout even the dreaded treadmill. Got home and got to work on some tree branches with the loppers and realized that Monday's chest day was much more effective than I had thought, ouch. So that counts as extra chest work in my book. Rake is going to change a couple of our workouts so that we have more legs and less Triceps now that we have basically eliminated the Flappy-Arm-Wave.
Quads/Tris Wednesday/ Saturday
Stair master 5 min. level 8
Leg extensions 50x60x3
Dips Machine 106x16x1, 91x16x2
Hack squats 45x16x3 frog style to the stops
Slant board side to side crunches 25x2, 25x1 reg crunches
Single arm tricep 20x20x3 2 second hold, 2 second descends
HS iso leg extension 25x16x3, 2 second holds, 2 second descends
Overhead cable Triceps 70x16x3
Hammer strength Ab Crunch 20x25x1, 10x25x2
20 Minutes Treadmill
No Carb , Cal 1400 2/25
Flax, glutamine, vitamins,
3 whole eggs omlette w cheese
2 scoop Gold Standard whey shake / vitamins
Ground Turkey
8 oz Sirloin Steak, green beans, 20oz Hefeweizen
1 scoop Gold Standard Shake
Pro 206g, Carb 23g, Fat 43, Cal 1629
The beer did me in today but we had dinner at 4 and I am starting something different on Sunday so I may splurge a little for a couple days.
if you are going to double up on the same body parts trixie then you should try to do what gusto and i do on secondary days. you dont use any intensity techniques on your secondary days and you dont go to failure. you just hit nice moderately hard sets of 10 or so and try to pump the muscles up as much as possible. they will grow but we dont want to overly hammer the cns and overstress it
This week just keeps getting better. I felt really strong today and have had a great week in the gym.
Chest and Shoulders on Thursdays
StairMaster 5 minutes
Spider Walks 1 minutex2
Bench Press barx25x3
Pullovers 30x16x3
Shoulder shrugs 20x16x3
Fly Machine 55x12, 65x12, 70x12.
Reverse pec deck 30, 40, 50x16 ea. This was a bit light
Slant Board side crunches 25x3
HS Wide Chest press 1 ppsx12x3
Decline Bench 35x20x3 wide, narrow, regular
Plated Shoulder Press 15lbs each side 20x3 this was light today
Spider Walks 1 minutex2
HS Ab Crunches 10x35x3
No Carb 0, Cal 1400 2/26
Flax, glutamine, vitamins,
2 scoop Gold Standard whey shake w / vitamins
Ground Turkey
1 can all white albacore in water
Cashews
Raw almonds
Turkey Burger 4 oz
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Pro 186g, Carb 21g, Fat 47g, Cal 1395
if you are going to double up on the same body parts trixie then you should try to do what gusto and i do on secondary days. you dont use any intensity techniques on your secondary days and you dont go to failure. you just hit nice moderately hard sets of 10 or so and try to pump the muscles up as much as possible. they will grow but we dont want to overly hammer the cns and overstress it
Will do guns, Rake's a go with that program. Now, the magic you use to lose 4" off your waist in 2 weeks please. LOL Have the feeling you will say it has something to do with the fasted cardio and calorie drop. Haha. Love to love you. ~Trixie~
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