Tweettoday:

45 min treadmill am fasted cardio
rumble roller and stretching

back/tris
10 min treadmill warmup
ng low pulley rows 100x15 120x15 140x15 (did these for a warmup today)
deadstop db rows 100x10 125x10 140x10 150x10 (got heavy real quick)
stretchers 85x12 100x12 120x12 140x10
machine pullovers 90x12 105x12 120x12
sm dead stop bent rows 185x6 205x6 225x6
one arm over head db extensions 25x20 35x15 40x12 45x12
sup db kickbacks 15x20 20x15 25x12 20x15
vbar cable pressdowns 80x20 100x20 120x20 140x20
done for the day

good strong workout today. back and tris are hammered and fried but the motivation going into tomorrow with no cardio cause it is a leg day


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice
meal 4
16oz ground turkey
50g jasmine rice
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

TweetWe are all on the legs unless I get a DR.'s note. Wassup? You should join me for a Zumba class! I'm buffer than the little boy teacher. Need that NOTE rake is bent on a 2-a-day for tomorrow.

Tweet

Originally Posted by Trixie

We are all on the legs unless I get a DR.'s note. Wassup? You should join me for a Zumba class! I'm buffer than the little boy teacher. Need that NOTE rake is bent on a 2-a-day for tomorrow.

i am a pure bred white boy and i couldnt get zumba down to save my life. i would actually probably hurt something. i cant give a doctor's note because unfortunately i am not a doctor. i can tell you that the only workouts i wont ever miss are legs and back because they are 10x worse if you miss a day of them. i say skip the zumba and hammer the legs instead

Tweettoday:

off day from cardio

hams only
10 min stepmill warmup
rumble roller work/stretching
seated leg curls 60x20 75x20 90x20 120x10 150x10 165x10 180x10
abductor 100x10(5)(10) 120x10(5)(10) 140x10(5)(10) 150x10(5)(10) focus on glutes first is straight rep sec numb is 3 sec holds at the top and third is bottom end partials all done non stop
lying leg curls 80x15 100x12 120x10 140x8 150x6
walking bb lunges 90x40yards/4
leg press (heels high) 270x20/4 these were done shoulder width apart heels way high up on platform. i allowed my butt to come off the pad a little and focused on squeezing the glutes and ham tie on each rep
done for the day

lots of focus today on the ham glute tie in area. probably going to be nice and sore over the weekend


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g jasmine rice w 2tblspn sugar free organic salsa
meal 4
16oz ground turkey
50g jasmine rice 2 tbl spn sugar free organic salsa
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

Tweettoday

off day/cardio only

45 min treadmill am fasted
rumble roller work/stretching


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

TweetI totally know the predictable nature of a true winner. Diet and work out exactly what's expected. You are the precision of perfection. Thanks for being my friend.
~Trixie~

Tweet

Originally Posted by Trixie

I totally know the predictable nature of a true winner. Diet and work out exactly what's expected. You are the precision of perfection. Thanks for being my friend.
~Trixie~

it's my pleasure and i think the very most important part is being consistent on both aspects. everything else is gravy after that

Tweettoday

off day/cardio only

45 min treadmill am fasted
rumble roller work/stretching

for anyone keeping track my weekends are almost always identical every single week. that is long as nothing happens to throw off a training day during the week.

meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
50g cream of rice w/ tbl spoon sugar free jelly
meal 6
16oz ground turkey

TweetI keep Track Because Trixie make me. Everyday she says did you check out Guns? Thanks for everything it means a lot to us.

Tweet

Originally Posted by Rake

I keep Track Because Trixie make me. Everyday she says did you check out Guns? Thanks for everything it means a lot to us.

it's no problem at all rake, you guys are very welcome and i am glad you are getting in here taking a look

Tweettoday:

no cardio day(legs)

10 min step mill warmup
rumble roller work/stretching
leg extensions 45x60 60x60 75x60 120x20 150x20
squats 135x8 225x8 275x8 315x8 (work sets) 365x8 365x8 365x8 didnt move up on these because i lost speed a little on the first working set
bulgarian split squats 25x10 40x10 60x10 challenge set 75x10(1) 60x10(1) 40x10(1) 25x10(1) second number is a 10 sec isohold. these were insanely brutal to say the least. no words can describe the pain
https://www.youtube.com/watch?feature...&v=I1Ee3M6SDgQ
hacks 90x5 90x5 180x8s 270x8s 270x8s
quad stretch 30sec each leg following each of the 3 working sets of hacks.
done for the day and i am absolutely hobbled and toast. legs swelled up nasty and they are going to be tender for a day or two for sure


meal lineup
1 lemon squeezed in 16oz of water
meal 1
16oz tilipia
50g cream of rice with tablespoon sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
9 pieces asparagus
meal 5
16oz chcken
9 pieces asparagus
meal 6
16oz ground turkey

TweetYou are so great! Rake and I are duelling laptops and picking apart your work out for today. This is the most fun I have ever had. We can't stop following you.

TweetThis video here. That is some serious progress in the last 3 months, great job!

Tweet

Originally Posted by Trixie

This video here. That is some serious progress in the last 3 months, great job!

that video isnt of me. that's just a demo version of the movement but how much i have changed would be a big surprise.

TweetSick split squat drop sets that is intense

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