TweetHey there. Great to be back home and back at it. I had a great day in the gum today on my second high carb day. Decided to do some back extensions holding a 10lb weight and don't know what happened but my back has never felt like that before. Like I had a huge Boa Constrictor on either side of my spine. I put my diet plan together the best I could for today, slammed with a bunch of stuff to catch op on from being gone so much lately. Didn't add it up just tried to copy an earlier high carb day. Hope it's close.

Quads/Tris

5 min Stairmaster level 7
Leg extensions 25x60/3(warmup)
Hoist Tricep106x20x3
Hack squats 0x15, 10 x12, 20 x10, 30x8
Slant board side to side crunches 35x3
Single arm tricep 30x20x3
HS iso leg extension 20x20 30x20 drop set 50, 40, 30, 20, 10x10ds
Triceps pull down Rope 40, 50x20, 80, 70, 60, 50x10ds no rest just change pin
Hammer strength Ab Crunch 10bs x50x2
Leg press 90x20, 110 x15, 130x12, 150, 130, 110, 90, 70x10ds no rest change pin
Wide grip cable tricep 40x30x3
Seated Leg Extension 66x30x3
Ab crunches 200x2
Back Extensions holding 10lbs 20 reps 3 sets


2C coffee
3 whole eggs, Pro 18g, Fat 12g, Cal 210, Bacon Pro 10g, Fat 11g, Cal 141
2 scoop Her Whey, Vanilla Cupcake flavor w/ water, Pro 28g, Carb 6g, Cal 190
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g Cal 22
Off to workout
1 scoop MyoFusion Choc-pb flavor/water Pro 24g, Carb 9g, Fat 1g, Cal 150
Roasted Sweet potato Carb 40g, Canned Tuna Pro 24g
2 scoop Gold Standard whey shake w water / vitamins, Pro 48g, Carb 6g, Cal 240
Chicken Breast Pro 36g, Fat 7g, Cal 648 , Roasted Sweet potato Carb 40g
3+ liters water

TweetKeep rocking it girl u got what it takes devotion u will get to your goals soon and then u can strut and tell everyone I did this you the woman

Tweetyour back tightening up from the weight was your spinal errectors lol. you will get that doing deads weighted hyperextensions etc..... you will even get them doing high rep work on hypers. it is a very lovely painful sensation as you try to walk away stiff legged and stiff back. love it

TweetBeautiful day in the neighborhood. What's Up? another great day in the gym for me. I have this routine memorized now so I just cruise around no thinking involved. I 'm still struggling to get this meal plan worked out but since it's new to me I'm not too worried yet. I got the protein, carbs and fat right today but probably still a little light on the calories. I did those back extensions again today and think I might get hooked on that feeling of complete tightness, I feel creepy for liking it but there is no doubt that it has been totally worked. We have work on the pool to do so that will be my little bit extra for today. I have missed a ton of work outs over the last 2 weeks from traveling so I have gone a little backwards but since I know why, it is not too disturbing.

Biceps/ Hams Wednesdays/Saturdays

5 min Stair Master level 7 warm up
Seated leg curl 47x60x3
Bicep, bar 25x20x3
U-Tread squat 35, 45x20, 90, 80, 70, 60, 50 x10ds no rest
Slant board side to side crunches 35x3
Single arm bicep 30x14x3 left, 30x12x3 right
Lie down leg curl 20x20, 30x15, 40x12, 50, 40, 30, 20, 10 x10ds no rest
HS Plated bicep curl 20x15, 25x12, 30x10, 35x8 that’s the limit right there on this last set
HS Ab crunch 20x50x2
Plated leg press 45x15, 90x12, 135x10, 180x8
Wide grip cable bicep 30x15, 40x12, 50x10, 60x8
Dead lift 40x20x2
Ab crunches 200x2
Abs, Leg lifts 10 reps 3 sets
Back Extensions holding 10lbs, 20x3


2C coffee
3 whole eggs, Pro 18g, Fat 12g, Cal 210, Cream of rice cereal Carb 20g
1 scoop MyoFusion Choc-pb flavor/water Pro 24g, Carb 9g, Fat 1g, Cal 150
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g Cal 22
Off to workout
1 scoop MyoFusion Choc-pb flavor/water Pro 24g, Carb 9g, Fat 1g, Cal 150
Grilled Sirloin Burger Pro 40g, Fat 10g, Cal 261, Sauteed Spinach, ½ Small Avocado
Tilapia Pro 40g, Spanish Rice Carb 20g, Cal 92, 1tbsp coconut oil Fat 14g, Cal 120
Mahi Mahi 15g,
1 scoop ISO 100 Pina Colada flavor Pro 24g, Cal 110
3+ liters water
Pro 188, Carb 67g, Fat , Cal

Tweeti saw you comment on someone saying getting lean and in shape makes you look older. well if you cut water and deplete out entirely hell yeah it will make you look older but that only lasts for a few days at most. being in shape and leaner doesnt make you look older by any stretch of the imagination. i have a lady at my gym that is probably in her 60s and i will damn sure say that she is smoking ass hot. she has stayed in fantastic shape and prob had a little bit of plastic work and boobs done but over all she has taken very very good care of herself and i would be willing to bet she didnt even need to get anything done. people making excuses and saying things like that are just plain ignorant and that's as nice as i can be about that or i will get all fired up about it lol

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This guy helped me with my pool today. He's really good with a skimmer!

TweetOK in the last 4 hours I have gone from Freaked out to full frenzy. Weighed this morning and I gained 8 pounds last week. How is this even possible and Please will someone, anyone tell me they knew this would happen and it's going to be ALL-RIGHT. At this pace I will be back to my start weight by the time I'm off for my vacation.

TweetCould be water retention have u had extra stress lately?that will add water happens to me a lot ten lbs extra on Monday back down 10 lbs by wensday u will be fine

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Originally Posted by Trixie

OK in the last 4 hours I have gone from Freaked out to full frenzy. Weighed this morning and I gained 8 pounds last week. How is this even possible and Please will someone, anyone tell me they knew this would happen and it's going to be ALL-RIGHT. At this pace I will be back to my start weight by the time I'm off for my vacation.

i sent you a message on this issue and i am sure that rake can reassure you on it as well

TweetOK , got this up late, took awhile to get my head straight, Cardio and Abs in the gym today but had to do the back extensions cause I like the hurt, mostly walked around looking good fanning myself LOL. Did do the Step Mill that is way too big for my little legs. Had to pick them up high to get that in, hope it builds my flat butt.

2C coffee
3 whole eggs, Pro 18g, Fat 12g, Cal 210
1scoop Her Whey, Vanilla Cupcake flavor w/ water, Pro 14g, Carb 3g, Cal 85
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g Cal 22
Off to workout
1tbsp coconut oil Fat 14g, Cal 120
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water, Pro 22g, Carb 13g, Cal 190
Grilled Chicken breast Pro 64g, Fat 7g, Cal 360, Spanish Rice Carb 40g, Cal 207
Grilled Chicken breast Pro 46, Fat 7g, Cal 244
1 scoop ISO 100 Pina Colada flavor Pro 24g, Cal 110
3+ liters water
Pro 191 , Carb 65g, Fat 40 , Cal 1548

Love to all ~Trixie~

TweetAnother wonderful day for Trixie. Pounded the gym, put a bit more weight on everything. Got to skip most ab work to get to the dentist.

Mondays Chest and Back

Back extensions 20 reps 3 sets 10lb weight
Bench Press bar 65x16 wide, x10, narrow, x16 regular grips
Pullovers lying across the bench 35lb dumbbell 16x3
Shoulder Shrugs 25lb dumbbells 16x3,
Fly machine chest 85x12x2, x10x1, rear delt 55x12x3
Slant board side to side crunches 35x3
Lat pulls wide grip 90x12x3
Incline bar only 45x16x3, wide, narrow, reg.
Seated Row mahine 70x12x3
Hammer Strength Ab crunch 10x50x2
Decline bench press 55x16x3 narrow, wide and regular grip
Lat pulls narrow grip 90x12x3
Chest press Hoist machine 100x12x3
Abs, leg lifts 10x3

2C coffee
3 whole eggs, Pro 18g, Fat12g, Cal 210, Spanish Rice 20g
Flax, glutamine, vitamins, Water Pro 3g, Carb 5g, Cal 70
1tbsp coconut oil Fat 14g, Cal 120
Off to workout
2 scoop Gold Standard whey shake w water / vitamins, Pro 48g, Carb 6g, Cal 240 Split
Atlantic Cod Pro 24g, Cal 110, Asparagus
Bacon Pro 10g, Fat 11g, Cal 141, 3 whole eggs, Pro 18g, Fat12g, Cal 210
Atlantic Cod Pro 24g, Cal 110
2 scoop ISO 100 Pina Colada flavor Pro 24g, Carb 2g, Cal 220
3+ liters water
TOTAL: Pro 165 g, Carb 33g, Fat 49g, Cal 1431

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Lucky Me Rake's boss' home gym has my favorite machine in the whole wide world and He's never in town so it's up for grabs. The view from the spa isn't bad either. Going to have to hit that up at least once a week.

TweetThe workouts and diet look good Trixie. I am glad you are doing so well. I hope everything was alright at the dentist.