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Originally Posted by thudgens96

Keep hitting it girl. Your kicking ass.

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One week to go on this goal then I'm posting pictures. I have a ways to go and I'm excited about what comes next. Thanks for your support.

TweetFriday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70, 80, 90x12 ea.
Hack 0x10+10 lower halves 3 sets
Lying Ab bench 0x12x4
Roller Work
Single leg extensions 50x12x3
Rope cable Triceps 25x12x3
Seated leg press machine 70, 80, 90x12 ea.

TweetSaturday: off

Sunday:
Seated Ab 40x20x3 ss/
Hypers 12x3
Abduction Machine 70x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3

After 4 days I had to admit that I have a cold instead of blaming allergies. Took 3 days off because of work demands then took Sat. because I really do have a cold. Of course; just when I wanted to turn it on crap gets in the way. No whining here; need to adjust and move forward.

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Originally Posted by Trixie

Saturday: off

Sunday:
Seated Ab 40x20x3 ss/
Hypers 12x3
Abduction Machine 70x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3

After 4 days I had to admit that I have a cold instead of blaming allergies. Took 3 days off because of work demands then took Sat. because I really do have a cold. Of course; just when I wanted to turn it on crap gets in the way. No whining here; need to adjust and move forward.

Yep happened here too. Just when I wanted to turn it on I hurt my back. Lied to myself for a couple days but that's what it is.

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Originally Posted by Uncle Ric

Yep happened here too. Just when I wanted to turn it on I hurt my back. Lied to myself for a couple days but that's what it is.

All we can do about our backs is get therapy and go into active recovery. Learned that a few times this year myself.

TweetMonday:
Chest, Back

Hypers 12x3
HS Incline macchine press 25’s x12x3
Across bench Pull Overs 25x12, 30x12x2
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12, 55x12x2
Rear Delt 25x12, 40x12x2
Lie down Crunch bench 20x2
Roller Work
Dual cable Chest Press 10’s x12x2
NG Lat pull down 40x12, 55x12x2
Dual Cable Chest press machine 25x12, 35x12x2

It was absolutely freezing in the gym today I had to go sit in the car for 5 minutes after rolling but got back in there and finished up. Coughing up a lung today, hope this goes away soon.

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Originally Posted by Trixie

All we can do about our backs is get therapy and go into active recovery. Learned that a few times this year myself.

graston art and flush blood in as often as possible without stressing the spine or the muscle. dont forget some good horse linements and a waist trainer to keep the area warm whenever you are training. that has helped mine out a boat load

TweetTuesday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x4 different grips
Straight leg deads 40, 60, 70x20 ea.
Lying Crunches 5x20x32, 10x20x2
Rolling
Kneeling leg curls 30x20, 20x20x2
Wide grip cable curls 15x20x3
Lying leg curls 40, 45, 50 x20 ea.

Felt strong today after a few great meals in the past week. Getting ready for the next program where I will be picking up the pace and adding in some cardio. YAY

TweetGreat work! Killin it

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Originally Posted by IRON-GAME

Great work! Killin it

Thank you, I'm really trying. Finally got to a place where the diet is feasible and dialed in. With small changes from season to season my goals will be realized. Your encouragement is so appreciated.

TweetI feel great in the gym, just a bit sore after so many random days off in the past 2 weeks.

Thursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x25x2, wide, narrow, 45x37 regular
Cross bench Pullovers 25x20x3
Standing Dumbbell shrugs 15x20x3 (12 shoulder rolls+8 shrugs)
Fly Machine 40x20x3 palms down seat low
Reverse pec deck 25x20x3 palms facing
HS Seated Crunches 12x3 Oblique’s
Roller work
Decline lying DB Press 20’s x20x3
HS Plated Shoulder Press 20’s x20x3
Dual cable Chest Press machine 25x20x3

Focusing on keeping my shoulders isolated for their working days and out of the equation with all my other work. Totally fried them yesterday. Never thought I would be so serious about lifting but it's hard not to be when I see so many benefits and so much progress. I LOVE THIS SPORT.

Friday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x16, 85x12, 100x8
Hack 0x16, 45x12, 90x8
Lying Ab bench 10x12x4
Roller Work
Single leg extensions 40x16, 50x12, 60x8
Single arm cable Triceps 10x16, 15x12, 20x8
Seated leg press machine 70x16, 100x12, 130x8

TweetSaturday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Preacher e-z bar Curls,25x30 warm-up (10 lower, 10 upper, 10 full),
30x16, 40x12, 50x8
Multi-way hip machine 100x16, 115x12, 130x8
HS seated Crunch machine 12+12+12 Oblique & reg crunch 2 sets
Rolling
Kneeling leg curls 30x16 outer, 40x12 inner, 50x8 whole ham
HS Plated Bi 25x16, 35x12, 45x8
Lying leg curls 50x16, 60x12, 70x8


Leg press 90x12x3



Sunday:
Seated Ab 40x50 ss/
Hypers 20
Abduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 40x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Reverse curls E-Z bar 20x12x3
Cardio StepMill 12 min

Great weekend, back on a routine and cardio wasn't bad at all just need to work it up without blowing my heart out. lol

TweetMonday:
Chest, Back

Hypers 12x3
Incline bench press 455x12 wide, 45x20x2
Across bench Pull Overs 25x16, 30x12, 40x8
Standing DB Shrugs 15x16, 17.5x12, 20x8
Fly machine Chest 40x16, 55x12, 70x8
Rear Delt 25x16, 40x12, 55x8
Lie down Crunch bench 10x12x4
Roller Work
Decline DB Flys 10’s x16, 15’s x12, 20’s x8
Dual cable Row machine 40x16, 50x12, 60x8
Dual Cable Chest press machine 25x16, 35x12, 45x8

Feeling great to be back on the diet and getting to the gym 6 days straight. Rake and I had a Pec Flex in the mirror for fun. Pecs are doing great, unfortunately my boobs are an inch lower. LOL Rake has bigger and firmer boobs than me.