TweetYou give us all a tremendous amount of inspiration through your perspiration. Lol. Honestly though your integrity and persistence in and out of the gym is second to none. I for one am great full to be part of the family


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TweetFriday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Seated Tri machine 70x12x3
Hack 90x12x3
Ab bench 12x4
Roller Work
Single leg extensions 40, 50,60x12 ea.
DB kick backs 15, 20, 25x12 ea.
Seated leg press machine 100x12x3


Saturday:

Had some drinks last night, I almost forgot how bad I feel the next morning and how much it impedes my workouts. Totally not worth it.

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 25x60x3 warm up
Standing Bi’s Preacher pad, bar 25x30, (10 lower, 10 upper, 10 full range wam-up)
30, 40, 50x12 ea.
SL deads 50x16, 60x12, 70x12
Seated Ab mach. 12x3
Kneeling Ham machine 30x12, 40x10, 50x8
HS plated Seated Bi 25lb. plate x12x3
Lying leg machine 40x12, 55x12, 70x12

TweetSunday:

Adduction machine 50x20x3 ss/w
Forearms palms down on preacher pad 20 lb. bar x20x3
Abductions machine 50x20x3 ss/w
Forearms palms up on preacher pad 30 lb. bar x20x3
Seated calf 90x20, 140x10, 90x20x3 ss/w
Forearms seated elbows resting on knees palms down 20lb. bar x20x3
Forearms seated elbows resting on knees palms up 30lb. bar x20x3

TweetMonday:

Chest, Back

Hypers 12x3
Incline bench DB press 20’s x12x3
Across bench Pull Overs 25x20x3, in full stretch with rear close to the floor
Standing DB Shrugs 20x12x3
Fly machine Chest 50x12x3
Rear Delt 30x12x3
Lie down Crunch bench 12x4
Roller Work
Incline bench DB flys 10’s x12x3
NG cable lat pulls 50x12x3
Chest press machine 25x12x3

Descent job today but I am starting back up on my re-workout tomorrow. Lets see what happens. Barely any caffeine over the past two weeks. Still hate cardio, if anyone can help me get my head in the game with that I would be so thankful.

TweetTuesday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Tri machine 70x20x3
Hack 0x16, 45x12, 90x12
Seated Ab machine 12x3, 12 ea. Oblique+ 12 crunches no rest
Roller Work
Single leg extensions 40x16, 50x12,60x8 ea.
Overhead rope tri 20x16, 25x12, 30x12
Seated leg press machine 100x16, 130x12, 160x8

Good day, got a bit more focus half way through. I don't really like Tri day, my arms are already too big imo. Good news is my shoulder is much better.

TweetWednesday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 warm up
Standing Bi’s Preacher pad, bar 25x30 warm-up, 30x16, 40x12, 50x8
SL deads 40x16, 50x12, 60x8
Lying Ab bench 12x4
Roller work
Kneeling Ham machine 30x16, 40x12, 50x8
HS plated Seated Bi 25lb. plate x12x3
Lying leg machine 40, 50, 60x12, ds 70, 60, 50, 40, 30x8

Very good day; wanted to stay on the stepmill for longer than just my warm-up time. I was hot and sweating even though the gym was very cool this morning. Had a lot of focus and drive today.

TweetYou have a great log going. Talk about inspiring. Your dedication is extreme. Great job killing it every day.


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Tweet

Originally Posted by spikes_tactical

You have a great log going. Talk about inspiring. Your dedication is extreme. Great job killing it every day.


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Thank you so much! I have learned everything from my friends here in this forum and Rake. You really inspired me with how much you achieved in just 18 days. So happy you are here.

~Trixie~

TweetThursday:

Chest and Shoulders

Hypers 12x3
Bench Press 45x20 wide, 45x20 narrow, 45x20 regular
Across bench Pullovers 25x12x3
Standing Dumbbell shrugs 15x12x3 shoulder rolls squeezing back with shoulders squared
Fly Machin 40x12x3 palms facing floor
Reverse pec deck 25x12x3 palms facing each other
Slant board, position past last slant oblique work
Roller work
Decline bench press 45x20x3 wide, narrow, regular grips
Shoulder press machine 20 ea. side x12x3
Machine Chest press 75x12x3

Tweet

Originally Posted by Trixie

Thursday:

Chest and Shoulders

Hypers 12x3
Bench Press 45x20 wide, 45x20 narrow, 45x20 regular
Across bench Pullovers 25x12x3
Standing Dumbbell shrugs 15x12x3 shoulder rolls squeezing back with shoulders squared
Fly Machin 40x12x3 palms facing floor
Reverse pec deck 25x12x3 palms facing each other
Slant board, position past last slant oblique work
Roller work
Decline bench press 45x20x3 wide, narrow, regular grips
Shoulder press machine 20 ea. side x12x3
Machine Chest press 75x12x3

You keep grinding them out good job.

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Tweet

Originally Posted by thudgens96

You keep grinding them out good job.

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You can tell it was a grind when there's no commentary added. LOL

TweetFriday:

Super easy today no pre-workout; going to give blood so don't want my BP or pulse hindering that.

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (10 lower, 10Upper, 10 full range)
HS Seated Tri’s 70lbs. of plates x12x3
Hack 0x10 full to stops+10 lower halves 3 sets
Seated Ab machine 10 center + 10 left oblique + 10 right oblique, 2 sets
Roller Work

TweetSaturday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 30x60x3 warm up
Seated Bi’s Preacher pad, bar 25x30 warm-up, 30x16, 40x12, 25x20
Reverse hack 90x10 full+7 lower halves 3 sets
HS Seated Ab 20x20x3
Kneeling Ham machine 30x16x3
HS single arm Seated Bi 20x12x3
Lying leg curls 60x12x3

Good day over all. On the preachers felt my traps and rt. lat helping when i got to 40# so backed off. The kneeling ham have a nerve problem with my L Achilles so I pointed my toes on these and killed my upper calf but got in some good work. Felt great today and had plenty of energy for the rest of my day.