TweetWednesday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,(25x30, lower, upper, full) 25x12x2
Lying Ab 20x3
Rolling
Multiway Hip & glute machine 115x12, 130x15, 145x12 with squeeze hold
Cable Bi E-Z bar 25x12, 40x12x2 elbows overhead pull down behind head
Lying leg curls 50x12x3

Terrific day in the gym! All very slow and controlled sets with holds. Love that Hip machine, it takes a lot of concentration to keep my whole body in place correctly. Also it really works my hip flexors and makes them feel great. Got a bit behind on my meal prep yesterday so everything is perfectly fresh today and I had time to catch up.

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Originally Posted by chemicallyengineered

Have you tried doing the overhead curls at the cable lat pulldown station? Put either a straight bar or ez bar on a lat station and sit down and grab the bar with a curl grip. Keeping your upper arms at the same angle from start to finish(elbows should point towards the ceiling) and then curl your lower arm and you should finish with your hands just behind your head. This could also be done kneeling down at a cable tricep pressdown station.


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Rake read your post before me so he had us do these today. Thought it was weird cause we have never done this before. It worked out great for me and I love the variety. Rake says he needs more practice.

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Originally Posted by rocky83

^^Love single leg extensions.

I love them too, I think that's where I am getting the extra definition that is just now showing up. Thanks for checking in on me.

TweetI'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.


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Originally Posted by chemicallyengineered

I'll give you a variation on your single leg extensions. Instead of flexing your foot when you do the extension point your foot. You can make the same modification with leg curls. You'll feel the focus shift and it's definitely more difficult. You can also rotate your foot outward or inward to target different parts of the quads.


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I've been rotating my foot on my sets, that's working. Pointing my toe is harder and I should just suck it up and do it.

TweetThursday:
Chest and Shoulders

Hypers 12x3
Spider walks
Plated lateral Press 25’s x16x3
Decline Pullovers 25x16x3
Standing Dumbbell shrugs 15x16x3 (10 rolls+6 shrugs) ea. set
Fly Machin 40x16x3 palms down
Reverse pec deck 25x16x2 palme facing, 25x16x1 palms out
Seated Ab 12x3
Roller work
Flat bench DB Press 25’s x16x3
Dual cable rows 12.5x16x3

TweetLove the changing up, Trixie! Keeps things interesting!

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Originally Posted by BABY1

Love the changing up, Trixie! Keeps things interesting!

Thanks so much for your encouragement it means the world to me.

TweetChemicallyengineered is 100% right love pointing toe outward and really focusing on the teardrop

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TweetFriday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Plated Seated Dips 25’s x16x3
Hack 0x16x3
Lying Ab 20x3 upper abs only
Roller Work
Single leg extensions 20x16, 30x16 done couldn’t get the last set in
Standing bent over DB Tricep kick-backs 5x16x3 hammer grip turn to palm up at the top of the squeeze

My main goal was to move today. I could barely stand up my lower back was so locked up. Got something done then headed to the Chiro for some Stim and Graston. Should feel a bit better tomorrow.

TweetJust tried to get something done that wouldn't throw my back out again. Felt great to get in and moving before playing with the grandkids all afternoon. My back is tender so I took today (Sunday) off. Rake ordered us a muscle stim machine, can't wait til it gets here.

Saturday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Spider Curls,(25x30, lower, upper, full) 25x12x3
Lying Ab 20x4
Rolling
Kneeling leg curls 20x12x3
HS Plated Bicep curls 25x12x3

TweetMonday:
Chest, Back

Hypers 12x3
Spider walks
Plated Lateral Incline machine 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Lie down Crunch bench 12x3
Roller Work
Dual cable chest press 10’s x12x3
Standing DB rows 15x12x3
Cable Chest press machine 25x12x3

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Originally Posted by Trixie

Monday:
Chest, Back

Hypers 12x3
Spider walks
Plated Lateral Incline machine 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Lie down Crunch bench 12x3
Roller Work
Dual cable chest press 10’s x12x3
Standing DB rows 15x12x3
Cable Chest press machine 25x12x3

Nice work keep it up Trixie.

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