Trixie's Fat to Fab Fun Run

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday Cardio

30 min treadmill at 20.0 incline, 2.0 speed
Ab Crunches 100x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Started my week off right. Protected my shoulder and still worked the hell out of my muscles. I was able to do the lateral raises all-be-it at 10 lbs. super light but it's a start.

Monday Chest, Back

Hypers 12x2
Spider Walks 1 min 2x
Incline Bench press 45x25x3, wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 25x20x3
Fly machine Chest 40x20x3
Rear delt 30x20x3
Slant board oblique crunches 20x2
Roller Work
HS Platedwide chest 45’sx16x3
Cable lat pull down 60x16x3
Hoist Chest Press machine 79x20x3
Hoist Ab 20x20x3
Seated Calf raises 300x20x3
Lateral Raises Machine 10x20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesday:

Took a much needed day off training. Tomorrow I am starting a cleanse diet for 7 days. Hope it kick starts my new healthy leaner bikini look.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep machine 120x16x3
Hack 0x16x3 all the way to the stops, slow and hold
Slant Board side to side 20x2, 20 crunches
Roller Work
Single leg extension 25x16x3, on hard peg with holds
Skull crushers 30x16, 40x12x2
Done, turned in early


Seated Leg Press Machine 110x16x3
HS Ab 20x20x3
Seated calf machine 300x20x3
Preacher wrist curls palms down 20x25x3

Mini circuit:
V bar Tri’s 20x20x3
Standing Calf raises 230x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I have been slowly working the shoulder by lowering the weight and the seat on most of the shoulder exercises.


Thursdays

Chest and Shoulders

Bench Press 45x25x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 25x20x3
Dumbbell shrugs 25x20x3
Fly Machine 40x20x3
Reverse pec deck 25x20x3
Slant Board side-to-side crunches 20x1, reg crunches 20x1
Roller work
Decline Bench Press 45x25x3, wide, narrow, regular
Smith Machine BH no weight 3 reps. Obvious that I can’t do this so I went in front and eeked out 12x2 just trying to work it a little.
Chest Press machine 79x12x3

Seated Calf raises 300x20x3
SKIP Lateral Raise machine right shoulder wont work
Mini Circuit
Standing Calf raises 180x20x3
Cable Chest 10x30x3, 20 mid, 20 low, 20 high each time.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Tuesdays and Fridays:

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 35x30x1 warm-up, 35x16x2
SL Deads 70x16x3
Slant board obliques side to side 30x2
Roller work
Glute Machine 100x16x3
HS Plated Bicep 25x16x3
Lie Down leg curls 50x16x3
HS Abs 20x20x3
Seated calf raises 300x20x3
Wrist curls on preacher pad 30x25x3
Standing Calf raises 230x20x3
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 25lb bb x12x2

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Yesterday's Ham work out killed me after taking hams off on Tuesday. Still having muscle cramps.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep machine 120x16x3
Hack 0x16x3 all the way to the stops, slow and hold
Slant Board side to side 20x2, 20 crunches
Roller Work
Single leg extension 25x16x3, on hard peg with holds
Skull crushers 30x16, 40x12x2
Seated Leg Press Machine 110x16x3
HS Ab 20x20x3
Seated calf machine 300x20x3
Preacher wrist curls palms down 20x25x3

Mini circuit:
V bar Tri’s 20x20x3
Standing Calf raises 230x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday off. Still on the 7 day cleanse, it is going well.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

I love today! Started Pump Juice Extreme today and had a great work out.

Monday Chest, Back

Hypers 12x2
Spider Walks 1 min 2x
Incline Bench press 45x20x3, wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 25x20x3
Fly machine Chest 40x16, 55x14, 70x12
Rear delt, 25x16, 40x14, 55x12
Slant board oblique crunches 20x2
Roller Work
HS Plated wide chest 45’s, 12x2, x8 shoulder kills
NG Cable lat pull down 60, 70, 80, x12
Hoist Chest Press machine 79x12x3
Hoist Ab 20x20x3
Seated Calf raises 300x20x3
Lateral Raises Machine 10x20x3 Therapy hardly got these in


Mini Circuit
Standing calf raises 180x20x3
Cable Flys 10x30x3, 10 mid , 10 high, 10 low each set

[Trixie]

Re: Trixie's Fat to Fab Fun Run

This week was great!!

I have had a great week in the gym and at work. The diet is starting to take a toll as soon as it is starting to work and taking off fat. Down at least an inch in my waist.

Thursdays

Chest and Shoulders

Bench Press 45x25x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 30x20x3
Dumbbell shrugs 20x20x3
Fly Machine 40, 55, 70x12each
Reverse pec deck 25, 40, 55x12each
Slant Board side-to-side oblique crunches 20x2
Roller work
Decline Bench Press 45x25x3, wide, narrow, regular
Did 7 reps no weight and skipped the rest Smith Machine BH no weight
Chest Press machine 79x12x3

Seated Calf raises 300x20x3
SKIP Lateral Raise machine right shoulder wont work
Mini Circuit
Skipped, my rt side lower back needs adjustment Standing Calf raises 180x20x3
Cable Chest 10x30x3, 20 mid, 20 low, 20 high each time.

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Felt great in the gym today, got through everything with good strength and energy.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full rang
Tricep machine 100x12x3
Hack 0x16, 45x12x2 all the way to the stops, slow and hold
Slant Board oblique work 20x2
Roller Work
Single leg extension 25x12x3, on hard peg with holds
Overhead Rope 60, 70, 80x12 each
Seated Leg Press Machine 115x12x3
HS Ab 20x20x3
Seated calf machine 300x20x3
Preacher wrist curls palms down 20x25x3

Mini circuit:
V bar Tri’s 30x20x3
Standing Calf raises 195x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

[MOUNTAIN-MAN]

Re: Trixie's Fat to Fab Fun Run

Still killing those poor iron weights with ur super woman strength as always u rock super woman

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Sunday fun-day: Pissed Rake made me come in. No weight loss equals extra gym time. I made the best of it and out-worked Rake.

10 Min treadmill 25.0 incline. x 2.0 speed.
AB crunches 100x2
10 Min. Treadmill 15 incline x 2.5 spd.
AB crunches 100x2
StairMaster 10 minutes
Hoist oblique 50x50, 50x25 each side

[Rake]

Re: Trixie's Fat to Fab Fun Run

Sunday fun-day: Pissed Rake made me come in. No weight loss equals extra gym time. I made the best of it and out-worked Rake.

10 Min treadmill 25.0 incline. x 2.0 speed.
AB crunches 100x2
10 Min. Treadmill 15 incline x 2.5 spd.
AB crunches 100x2
StairMaster 10 minutes
Hoist oblique 50x50, 50x25 each side

Rake is a jerk I don't how you go on?

[Trixie]

Re: Trixie's Fat to Fab Fun Run

Great day today, I switched to the inside hooks on my waist trainer and could still breathe and work-out. This whole week has been great, I cut out the last circuit of my training ( calves, forearms etc.) and added cardio in its place.

Thursdays

Chest and Shoulders

Bench Press 45x12x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 30, 40, 50x12 each
Dumbbell shrugs 25, 30, 35x12 each
Fly Machine 60x12, 65x12x2
Reverse pec deck 4012, 55x12x2
Slant Board side-to-side oblique crunches 20x2
Roller work
Decline Bench Press 45x12x3, wide, narrow, regular
HS Plated shoulder press 20lbs each side x 12x3
Decline flys 8 lb. dbs x12x3

2000M rowing machine in 13 minutes