Get it. Good job
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Sunday:
Lying Abs 20x3
Abduction Machine 40x20x3 ss/w
Forearms Standing Preacher Pad 20x25x3 palms down
Adduction Machine 40x20x3 ss/w
Forearms Standing Preacher Pad 20x25x3 palms up
Seated Calf Raises 100x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x25x3
Standing Single Calf Raises on platform 60x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Leg Press calves 270x30, 180x2 ss/w
Reverse curls E-Z bar 20x20x3
Put this one in with Rake on the pretense that I get no sex if I don't go.
Monday:
Chest, Back
StepMill 5 min
Spider walks
Bench Press 45x25 reg. grip, 55x’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 20x12x3
Cable Fly machine Chest 10x12x3
Rear Delt 25x12x3
Lie down Crunch bench 0x20x3
Roller Work
Good to go with my Sis-in-law who has not missed a day since we started. My body is in full rebellion hurting everywhere.
Tuesday:
Biceps/ Hams
20 min treadmill
Seated leg curl 40x60x2, 25x60x1 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 20x30 warm-up (10 lower, 10 upper, 10 full),
20x12x3 wide, narrow, regular grips
HS Multiway Hip machine 100x20x3
Lying Crunches 0x20x3
Rolling
Lying leg curls 40x20x3
A bit short today but my body is having a hard time getting used to 5 and 6 days weeks again. I am sleeping better with fewer joint aches. Need to set some goals and start posting more interesting stuff like pictures of my meals and maybe short skirts. Someone else's of course lol
Day off today and back at it at 5:30am tomorrow.
Way to go Trixie! And 530 am? Thats way cool! Im working on that but usually end up staying in bed an extra hour
My life is so great!! 5 more great days in the gym with today off. Getting back at it and have eaten all the crap in my home that was thwarting my diet plans. I'm going on a three day juice cleanse on Thursday. I know this is probably a no-no for real body builders but my Sis-in-law wants to do it and I have committed to help her so there will be some give and take both ways. I have her committed to getting to a healthy weight in a reasonable and safe way for the long run. Rake is still too busy to get in the gym like we used to so having my sis is helping me to get more time in. Thank you all for checking in on me, I really don't deserve your attention. Love to all! :kiss:
Monday:
Chest, Back
Rowing machine 5 min
Spider walks
Plated Press 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40x12x3
Rear Delt 25x12x3
Lie down Crunch bench 10x20x3
Roller Work
Dual cable chest press 10x12x3
Wednesday:
Biceps/ Hams
10 min Stationary Bike
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x12x3 wide, narrow, regular grips
Kneeling single leg curls 20x16x3
Torso Rotation machine 40x16x3 Ea. Side
Rolling
Lying leg curls 40x16x3
Bicep machine, single arm 20x12, 25x12x2
Can't believe how much I have missed ,ur awousome as always my iron girl wonder woman aint got shit on you
Another day off yesterday.
Friday:
Quads/Tri’s
5 min TreadMill warm-up
Hack 0x12 full to stops+12 lower halves, 25x8 full +8 lower halves, 50x6 full +6 lower halves
Seated Tri machine single arm elbow above head 10x16, 20x12x2
Single leg extensions 30x12, 40x12x2
Lying crunches 10x20x3
Glute kickbacks 50x12x3
30 Min Stationary Bike
In with my Sis, great productive session no issues at all.
Leg extensions 25x60x3 (20 lower, 20 Upper, 20 full range)
Plated Tri’s 2 45’s x12 reps, changed to seated Tri machine 70x12x2
Hack 0x12x2
Lying ab bench 10x20x2
Roller work
Single leg extensions 30x12x2 worked on the outside of my quad
Overhead Cable Tri’s 20x12, 25x12x2
Back to the gym with Rake, took it a bit easier with a lot of concentration. Getting my diet dialed in now and getting my supplements on a more regular basis. Sure notice the difference in my memory when Ginko Baloba is in my daily set up.
Only issue was with my rt elbow on the DB curls,the cross body angle hurt. Just dropped to tiny weight.
Saturday:
Biceps/ Hams
5 min StepMill
Seated leg curl 25x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x12x3 wide, narrow, regular grips
SL Deads 30x12x3
HS seated crunches and obliques 8+8+8, 3 sets
Rolling
Kneeling single leg curls 30,40x12, 50x7
Standing alternating DB curls 10x12, 7.5x12x2
Lying leg curls 50x12x3
Sunday:
Ab machine 40x50x1
Abduction Machine 60x20x3 ss/w
Forearms Standing Preacher Pad 25x25x3 palms up
Adduction Machine 60x20x3 ss/w
Forearms Standing Preacher Pad 20x25x3 palms down
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms up elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 60x3 ea. calf ss/w
Wrist curls palms down elbows resting on knees 30x20x3
Leg Press calves 90x20x3 ss/w
Reverse curls E-Z bar 20x20x3
Got in 2 sessions today, feel great and back on track.
Tuesday:
Chest, Back
20 min Treadmill
Bench press 45x20x3, wide, narrow, reg. grip
Across bench Pull Overs 25x16x3
Standing DB Shrugs 15x16x3
Fly machine Chest 40x12x3
Rear Delt 30x16x3
Lie down Crunch bench 0x20x3
Plated decline machine 25’s x16x3
Assisted Pull-Ups 40# CW x8, 6, 5
Dual cable chest press machine 25x16x3
Tuesday:
Quads/Tri’s
5 min TreadMill warm-up
Leg extensions 30x60x3 (20 lower, 20 Upper, 20 full range)
Assisted Dips 40# CW x12x3
Hack 0x12 full to stops. 45x12, 90x12
HS seated crunch/ Oblique 8+8+8x3 sets
Roller work
Single leg extensions 40x12x3
Cable rope Tri’s 25x12x3
Seated press machine 70x12x3
Wow Trixie that's awesome! I am exhausted just reading this,lol. Keep it up sista!
Wednesday: AM
Biceps/ Hams
30 min Stationary bike
Seated leg curl 30x60x3 (20 upper, 20 lower, 20 full per set)
HS plated curl machine 25x16x3
Glute kickbacks 55x16x3
Lying crunches 0x20x3
Rolling
SL Deads 30x16x3
Wide cable bi’s 25x16x3
Assisted Pull-Ups 40# CW 5
PM
Seated leg curl 40, 50x12 ea
Standing preacher curls 25x12x3
SL Deads 40x8x2
Rolling
Curl machine single arm 25x12x3