TweetOK, today was like a day off in the gym after those ball-busting legs I have been doing. We went early so all my little old couples had to say hi etc... Old guys Rake has never noticed walked up and asked where we have been. Schedule change at work. We are virtually on vacation at this point. We work 7 days, 14 hrs a day from Mid Aug to April 1, then just random on call stuff. They work us around our WO schedule now. Today was great and I worked like a B****, just like my song.

Chest and Shoulders on Thursdays

I use the seat position low to work my shoulders more on the chest exercises and high on the shoulder exercises for a greater range of motion.

Back extensions 12x3
Bench Press 65x16 reps wide, 16 reps close and 16 reps reg grip.
Pullovers 35lbDumbell 16x2, 12x1
Shoulder shrugs 25lbs dumb bells 16x3
Fly machine 70x12x3 on chest, 40x12x3 on rear delts
Slant Board side to side crunches 35x3
Smith Machine bh shoulder presses 20 x12x3
HS Plated Wide Chest 90x12x3, 45lb plate on each side.
Body Maters Back , T Bar Row 25lb plate 12x3, (This piece of equipment is really hard for me. You stand up on the platform lay forward on the pad then reach down to take the y shaped bar off the rest. I have a hard time keeping my shoulders back; the whole thing is just so heavy and the range of motion is very specific.)
HS Ab Crunch 25x50x2
Decline bench press 65x12 reps wide, 12 reps close and 12 reps reg grip
HS Plated shoulder press 40x12x3, 20lbs each side
Hoist Bench Press 65x20x3
Ab crunches 200x2, 50 each side oblique


2 c coffee
½ c oatmeal w/ ½ tsp of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout2 scoop Gold Standard whey shake w Almond milk / vitamins
¼ c Wasabi covered edamame (new snack I picked up yesterday. I’ll have to be careful they are like nuts, I don’t know when to stop)
F.I.S.T.’s baked Talapia, side, asparigus, spinach, sm salad.
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water

TweetF.I.S.T.S.'s Baked Talapia

this is a delicious and easy lite meal. Perfect for checking your progress after a huge blow out holiday weekend. Love to F.I.S.T. for bumping all these fish dishes for me.

Tweetyou fish meals look way tastier than mine do. mine is plain baked with some mustard on top lol

TweetOK, Next week someone needs to remind me not to go out on Thursday night. My Friday work out is just too hard for an impaired person to do. TRAIN Wreck! LOL.

Quads/Tris Mondays/Fridays
Leg extensions 44x51x1, 36x60x2 (warm up) Hoist Dips 121x16x3
HS iso leg extension 30x20 40x20 drop set 70x10ds 60x9ds 50x7ds
Slant board side to side crunches 35x3
Single arm tricep 30x12x3
Hack squats 25 x15, 10 x12, 20 x10, 30x8
Triceps pull down Rope 60x12x3
Hammer strength Ab Crunch 20x50x2
Leg press 100x20, 175x15 225x12, drop set 215x10ds 175x10ds 115x10ds 95x10ds 75x10ds
Wide grip cable tricep 60x12x3
Seated Leg Extension 85x12x3
Incline crunches x10/4 ……. JK

Ab crunches 200x2


2 c coffee
Cream of rice cereal w/ sugar free jelly ½ tsp. raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w Almond milk / vitamins
Overstuffed Avocado F.I.S.T. Kitchen Lunch
Blackened Mahi Mahi W Mango Salsa
1 scoop Xtreme Formulations, Lemon Cream Pie blended with ice and stivia
3+ liters water


I wanted to be fully recovered from the food last weekend, by today. I didn't quite make it so back to the gym tonight for Zumba. I will be taking 1 scoop of ON Essential Amino Energy, watermelon flavor before I leave. Yum

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Originally Posted by guns01

you fish meals look way tastier than mine do. mine is plain baked with some mustard on top lol

You are not having any fruit or fruit juice are you? The fish is good on top of spinach with lemon juice over it. Also, I sometimes use lemon pepper. I bet by the time you are done with this diet season you will not want to see another piece of fish for months.

TweetOverstuffed Avocado F.I.S.T.'s Kitchen Lunch


This was our lunch today and I fully intend to make dinner too. We had this over an hour ago and I'm still stuffed. Thanks F.I.S.T..

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Originally Posted by Trixie

You are not having any fruit or fruit juice are you? The fish is good on top of spinach with lemon juice over it. Also, I sometimes use lemon pepper. I bet by the time you are done with this diet season you will not want to see another piece of fish for months.

trixie my diet for show prep is 100% sugar free so no fruits or fruit juices. i do have a whole squeezed lemon in water first thing in the am for liver cleaning but that's it. i do use garlic mrs dash and a few other spices but very very little. it's pretty boring but you get used to it after a little bit and then you dont even need the spices and things. i just think of it as eating for fuel and that's it

Tweethow are you liking the addition of that warmup and those drop sets? pretty nasty pumps i would imagine lol

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Originally Posted by guns01

how are you liking the addition of that warmup and those drop sets? pretty nasty pumps i would imagine lol

You're killing me!!! Poeple in the gym are noticing I have some changes in my routine and want to know why. Today was hard because I was impaired so I lowered the weight bit. Also my knee is barking at me I'll have to put DMSO on tonight. I am having a lot of fun being crippled though.
~Trixie~

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Originally Posted by Trixie

You're killing me!!! Poeple in the gym are noticing I have some changes in my routine and want to know why. Today was hard because I was impaired so I lowered the weight bit. Also my knee is barking at me I'll have to put DMSO on tonight. I am having a lot of fun being crippled though.
~Trixie~

take care of those joints and make sure you are never locking them out ever. it takes the tension off the muscle for one and kills the joints also. dont sweat the weight numbers lol, they will come up in time. the biggest thing to focus on is getting those reps in to burn those lines in. if you get stuck and need 10 but only get 5 or 6 drop the weight and do another set of 10. i love this kind of training cause it isnt as hard on your joints and it etches the detail in big time

TweetBlackened Mahi Mahi W/ Mango Salsa


We finally had dinner at dinner time and this was great! I will post the recipe if someone is interested.

TweetKeep up the hard work you are looking great!

Tweetlooks like you got this diet thing down and it does look tastey.