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Originally Posted by Trixie

Weekend results:
Rolled out my muscles on Friday after my workout and felt like a million bucks Sat. when I woke up. Who knew a few extra minutes could make such a difference.

Quads/Tris Wednesday/ Saturday

Stair master 10 min. level 8
Leg extensions 40x60x3
Dips Machine 91x20x3
Hack squats 45x16x3
Slant board side to side crunches 25x3
Single arm tricep 35x16x1, 30x20x1, 20x35x1
HS iso leg extension 35x12x3
Overhead rope Triceps 70x20x3
Hammer strength Ab Crunch 20, 30, 40x25
Row 4000M in 19 minutes

Cardio Sunday
10 min Stairmaster
Ab Crunches 100x2
20 min Elliptical
Hoist side crunches 49lbs 100 each side
Row 1500M

where is the old cal breakdown? and hell yeah the roller is worth its weight in gold both pre and post workout

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Originally Posted by guns01

where is the old cal breakdown? and hell yeah the roller is worth its weight in gold both pre and post workout

I'm making progress and losing fat around the middle and off my back. You know damn well I'm having a hard time getting all those calories in. If not for you Rake would have me starving by now so thanks. I fell short of my 2000 by almost 400 cals so far today.

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Originally Posted by guns01

where is the old cal breakdown? and hell yeah the roller is worth its weight in gold both pre and post workout

Where do you buy your rollers?
Is there somewhere good online?

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Originally Posted by Trixie

I'm making progress and losing fat around the middle and off my back. You know damn well I'm having a hard time getting all those calories in. If not for you Rake would have me starving by now so thanks. I fell short of my 2000 by almost 400 cals so far today.

Awesomeness good work Trix

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Originally Posted by rnixon

Where do you buy your rollers?
Is there somewhere good online?

I went to Wal-mart and got a home roller. Baby can give you a great recommend on line. love to see you here on my thread.
~Trixie~

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Originally Posted by Trixie

I went to Wal-mart and got a home roller. Baby can give you a great recommend on line. love to see you here on my thread.
~Trixie~

Thanks trying not very good and knowing what to say hahah... I'll ask baby or check Walmart here thank you

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Originally Posted by rnixon

Where do you buy your rollers?
Is there somewhere good online?

elitefts has both the foam roller and the rumble roller

TweetToday:

Monday Chest, Back

Back extensions 12 reps 3 sets
Bench press bar only wide, narrow, regular 25 ea.
Pull Overs 32.5x16, 40x12, 50x8
DB Shrugs 20x12x3
Fly machine Chest 55x12x3
Rear delt 25x12x3 ss w DB shoulder raises, 25x12x3
Slant board side crunches 35x3
Narrow lat pull 75x12x3
Decline bench bar only wide, narrow, regular 25 ea.
Low Row machine 40x12x3
HS Ab Crunches 20x25x3
Treadmill 20 minutes

Back to the gym for cardio

High Carb 100, Cal 2000 2/16
1/4 C Rice
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ water and vitamins
Turkey Meat Loaf
Turkey Bacon wrapped stuffed Chicken breast 4oz
Chicken Caesar Salad
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Pro 235g, Carb 121g, Fat 35g Cal 1928

TweetHell of a Monday great job.

TweetToday:

Biceps/ Hams Tuesday/Friday

Stair Master 5 min warm up
Seated leg curl 79x60x3
Barbell Preacher curls 25x30x1, 35x20x2
U-Tread squat machine 135x16, 180x16x2
Slant board side to side crunches 3x25
Single arm bicep, 30x14x1, 25x20x1, 20x30x1 ea. arm
Lie down leg curl 40x16x3
Hoist Bicep machine 60x16x3
HS Ab Machine 20x25x3
Curtsie squats on smith machine 50lbsx15x3 ea. leg


No Carb , Cal 1400 2/17
Flax, glutamine, vitamins,
3 whole eggs
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Ground Turkey
Ground Turkey
Ground Turkey
Pro 192g, Carb 13g, Fat 58g, Cal 1486

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Originally Posted by Trixie

Today:

Biceps/ Hams Tuesday/Friday

Stair Master 5 min warm up
Seated leg curl 79x60x3
Barbell Preacher curls 25x30x1, 35x20x2
U-Tread squat machine 135x16, 180x16x2
Slant board side to side crunches 3x25
Single arm bicep, 30x14x1, 25x20x1, 20x30x1 ea. arm
Lie down leg curl 40x16x3
Hoist Bicep machine 60x16x3
HS Ab Machine 20x25x3
Curtsie squats on smith machine 50lbsx15x3 ea. leg


No Carb , Cal 1400 2/17
Flax, glutamine, vitamins,
3 whole eggs
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Ground Turkey
Ground Turkey
Ground Turkey
Pro 192g, Carb 13g, Fat 58g, Cal 1486

You are rocking girl

TweetToday:

Gotta love my life so I do!! A little off at the gym today no carbs and martinis don't mix. Got-er-done though.

Quads/Tris Wednesday/ Saturday

Stair master 10 min. level 8
Leg extensions 40x60x3
Dips Machine 91x20x3
Hack squats 45x16x3
Slant board side to side crunches 25x3
Single arm tricep 35x16x1, 30x20x1, 20x35x1
HS iso leg extension 35x12x3
Overhead rope Triceps 70x20x3
Hammer strength Ab Crunch 20, 30, 40x25
Row 4000M in 19 minutes

2-a-day
30 minutes Treadmill 9.0 incline, 2.8 speed


No Carb 0, Cal 1400 2/18
Flax, glutamine, vitamins,
3 whole eggs
2 scoop Gold Standard whey shake w / vitamins
1 can all white albacore in water
Cashews
Babybel Light cheese
Ground Turkey
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Pro 185g, Carb 28g, Fat 40g, Cal 1385

TweetToday:

Had to work these shoulders and we started using free weights again so I am being extremely careful and conservative on weight. I think that yard work counts for something. We worked on our back yard valve system and I felt like a cripple every time I got up and down and bent over. The pool needed to be brushed but I just threw in some chlorine instead.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Back Extensions 15x3
Bench Press barx25x3
Pullovers 30x16x3
Shoulder shrugs 20x15x3
Fly Machine 55x12x3
Reverse pec deck 30x12x3
Slant Board side crunches 25x3
Smith Machine seated behind head shoulder press 10x12x3
Decline Bench 35x20x3
Plated Shoulder Press 15lbs each side 12x3
Spider Walks 1 minutex2
HS Ab Crunches 20x25x3
Roller work

Low Carb 30 Cal 1600 2/19
Flax, glutamine, vitamins, tbsp coconut oil
1 whole egg
2 scoop Gold Standard whey shake w Almond Milk / vitamins
Bacon wrapped stuffed Chicken breast 8oz
1 can all white albacore w lettuce
2 scoop Gold Standard whey shake w Almond Milk
Pro 213g, Carb 27g, Fat 34g ,Cal 1448