TweetTotally killed it in the gym today!

Quads/Tris

Back Extensions 20x3
Leg extensions 40x60/3(warmup)
Machine Dips 100x20x1, 121x20x2
Bulgarian Split squats 45x10+10sec hold, 35x10+10sec hold, 25x10+hold, 10x10+holds, 0x10+holds no stopping, 2 sets each leg. Outworked Rake again
Slant board side to side crunches 20x3
Single arm tricep used short red band doubled 20lbs 14x3 left, 12x3 right
HS iso single leg extension used green band from side pegs around back 25lb plates on harder peg 15x3 each leg
Overhead Tricep rope pull 60x25x1, 70x18x1, 70x15x1
HS Ab crunches 50x15x3
Spider walks 1 min x2
10 min. rowing machine

Tweet

Originally Posted by Trixie

Totally killed it in the gym today!

Quads/Tris

Back Extensions 20x3
Leg extensions 40x60/3(warmup)
Machine Dips 100x20x1, 121x20x2
Bulgarian Split squats 45x10+10sec hold, 35x10+10sec hold, 25x10+hold, 10x10+holds, 0x10+holds no stopping, 2 sets each leg. Outworked Rake again
Slant board side to side crunches 20x3
Single arm tricep used short red band doubled 20lbs 14x3 left, 12x3 right
HS iso single leg extension used green band from side pegs around back 25lb plates on harder peg 15x3 each leg
Overhead Tricep rope pull 60x25x1, 70x18x1, 70x15x1
HS Ab crunches 50x15x3
Spider walks 1 min x2
10 min. rowing machine

All I can say is wow o wow what a workout

Tweet

Originally Posted by guns01

glad to see you guys back up and running after the little away from home trip trixie. whenever you guys are ready to start brainstorming the bulk lmk

I'm all in! Rake wants to start Sept. 1st. I go where you guys lead. Want to get Beastly again and whatever should be in the mix. Sure you saw the extra belly thing I got going on and I would love to lose that after my next cut. I'm still on the marathon. I know the "guns way" is the best way! Luv you with all my heart.
~Trixie~

TweetMy workout today was totally GRUELING. I hope I can talk Rake into a day of rest tomorrow but I doubt it after missing 4 days this week. My short term goal is recuperation from my trip, take measurements and weight on August 31st and start something new Sept 1st. I would like to put on some muscle especially in my lower half and want to continue to grind away at the excess layer of fat. I am preparing my mind for a little weight gain over the next few months and should be OK with that as long as the measurements stay in check.

Biceps/ Hams Wednesdays/Saturdays

Stair Master level 7, 5 minutes
Seated leg curl 79x60x3
Bicep, bar 45lb bar 10, 11, then 10 reps
U-Tread squat 180x25, 225x15x2 these 2 sets were done with holds at the bottom. My butt was already wasted from the split squats yesterday so I got wiped out.
Slant board side to side crunches 20x2, 20 reg crunches
Single arm bicep used the long orange band doubled 12x3 left, 10x3 right needed help with all these, I totally skipped this last week couldn’t even do one.
Lie down leg curl 50x25, 60x15, 85x7 had to really concentrate on my legs cause the butt was spent, did hold at the top with 3sec count on the way down
HS Plated Bicep 25x15, 30x12, 35x10 hold at top w/ 3 second count on the way down
HS Ab Crunch 50x15x2

10 min. Row machine
I really don’t have this one figured out yet, I’ve only used it 3 times. The first time I did 5 minutes. Yesterday and today I set a goal of 2000m and wanted to put 10 minutes in, I was short by 243m first time and short by 53m today. This is going to be fun for me because I can set specific goals and see how I am coming along.


Low Carb 30, Cal 1500 8/23
Oatmeal 1/4 C
Flax, glutamine, vitamins,
2 scoop IsoFusion Orange Cream
1 Tbsp Coconut oil
Roasted Turkey dark meat
8 oz Ground Turkey
5 oz Ground Turkey
2 scoop ISO 100 Pina Colada flavor w/ 2C Almond Milk
Pro 205g, Carb 26g, Fat 55g, Cal 1498

Tweet

Originally Posted by Trixie

My workout today was totally GRUELING. I hope I can talk Rake into a day of rest tomorrow but I doubt it after missing 4 days this week. My short term goal is recuperation from my trip, take measurements and weight on August 31st and start something new Sept 1st. I would like to put on some muscle especially in my lower half and want to continue to grind away at the excess layer of fat. I am preparing my mind for a little weight gain over the next few months and should be OK with that as long as the measurements stay in check.

Biceps/ Hams Wednesdays/Saturdays

Stair Master level 7, 5 minutes
Seated leg curl 79x60x3
Bicep, bar 45lb bar 10, 11, then 10 reps
U-Tread squat 180x25, 225x15x2 these 2 sets were done with holds at the bottom. My butt was already wasted from the split squats yesterday so I got wiped out.
Slant board side to side crunches 20x2, 20 reg crunches
Single arm bicep used the long orange band doubled 12x3 left, 10x3 right needed help with all these, I totally skipped this last week couldn’t even do one.
Lie down leg curl 50x25, 60x15, 85x7 had to really concentrate on my legs cause the butt was spent, did hold at the top with 3sec count on the way down
HS Plated Bicep 25x15, 30x12, 35x10 hold at top w/ 3 second count on the way down
HS Ab Crunch 50x15x2

10 min. Row machine
I really don’t have this one figured out yet, I’ve only used it 3 times. The first time I did 5 minutes. Yesterday and today I set a goal of 2000m and wanted to put 10 minutes in, I was short by 243m first time and short by 53m today. This is going to be fun for me because I can set specific goals and see how I am coming along.


Low Carb 30, Cal 1500 8/23
Oatmeal 1/4 C
Flax, glutamine, vitamins,
2 scoop IsoFusion Orange Cream
1 Tbsp Coconut oil
Roasted Turkey dark meat
8 oz Ground Turkey
5 oz Ground Turkey
2 scoop ISO 100 Pina Colada flavor w/ 2C Almond Milk
Pro 205g, Carb 26g, Fat 55g, Cal 1498

Very good job trixie just super sweet

TweetNo rest for the wicked.

10 minutes Treadmill 15 incline 2.5 speed. this really hurts after leg days
Decline leg raises for my Abs 12 with 3 second holds and stretch all the way down 3 sets
Rowing machine I was pretty Fresh so I got 2000m in 9.97 minutes super happy!
ab crunches 100x3 sets
Rowing machine 2000m in 10.3 minutes used my legs a lot more this set probably cause I was more tired

I am really having fun now!

2 egg omelet with Zucchini, mushrooms and tomatoes
Flax and all pre work outs
2 scoop Probiotic Fusion 1 C almond milk
off to the Pool
Lots of Ground turkey, Salad

I know this diet is a little lame but I will be back at the exact numbers in September. Promise.

My pictures from today look pretty good.
Love to all who help and encourage me to keep going, couldn't do it without you.

TweetHaha I say that all the time "No rest fr the wicked and the good dont need any."

TweetI was a limp noodle today barely getting the work out in. Too much sun and self praising yesterday at the Flamingo Pool I guess. I love my Rake he had guys walking up to him telling him that they had man crushes on him. Maybe 17 people asked his age. He says 'what are you talking about I look good for your age' then they get embarrassed. We had tons of fun. Good thing cause we are balls-to-the-wall starting back to work today. My diet is very strict I'm on a no carb day but I haven't entered it formally.

Mondays Chest and Back

Back extensions 12 reps 3 sets
Bench Press 55 x 27 wide, 17 narrow, 23 regular grip
Pull Overs 30x12x3 squeeze at the forehead
DB Shrugs 20x16x3
Fly machine 40x12x3, 1 second hold, 3 second release
Slant board side crunches 20x3
Decline bench Press 45x20 wide, narrow, regular grip
Lat pull machine 40x12x3, 1 second hold, 3 second release
Wide grip lat pulldown 60x16x3 squeeze at the bottom 3 second release
HS Ab 20x25x2
Row machine 10 minutes, set at 2000m had 142 meters left after 10 min. This is a lot easier when I am fresh so I guess I have a decent goal to work with.

3 Eggs
Flax, glutamine all the 20 pre WO supps
2 scoop probiotic protein w/ 1 C almond milk and water
Tons of ground turkey

TweetImpressive on the pull overs and the shrugs girl

Tweet

Originally Posted by MOUNTAIN-MAN

Impressive on the pull overs and the shrugs girl

Thanks for all the props! I know the Mountain Wife is working her Ass off. I love her too! just thinking if we get together me and the wife may have a love thing going on.
~trixie~

Tweet

Originally Posted by Trixie

Thanks for all the props! I know the Mountain Wife is working her Ass off. I love her too! just thinking if we get together me and the wife may have a love thing going on.
~trixie~

Your welcome I deserve the props and u just never know lol

TweetGreat progress :-D

TweetHey Ya'll. Took the gym by surprise today. Had a great work out. We have had some friends there for 3 months that just went back home to New Zealand, sad to see them go. They were about 8 years older than us, in great shape and totally confident in the gym. A lady 72 talked to me today and she was so nice and just loves us together at the gym. My life is the best.

Quads/Triceps Tuesdays/ Fridays

Leg extensions 25x60x3(warmup)
Dips counterweight 36lbs x20x2, 16x1
Hack Squat 45lb x10, +5 reps w/partner holds, +10 reps no stopping, 3 sets. Did this froggy style for the quad heads. Haha I must be getting stronger cause I had 2 sets in before I noticed there was a 45 instead of a 25 lb plate on there lol
Slant board crunches 20x1, side to side 20x2. I use the most slanted position past the last hole. Rake always makes me do everything the hardest way.
Single arm tricep 25lbs 12(5)12 left, 25lbs 10(5)10 right. (partner resist), 3 sets
HS iso single leg extension 45x12x3 each leg, I remember when 25s were hard
Tricep rope pulldown 60x20, 70x16, 80x12
Hammer strength Ab Crunch 20x25x3
10 min Rowing machine, had 68m left out of 2000m better than yesterday