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Originally Posted by gusto77

Always love your workouts Trixie. What kind of tempo are you working at?

About 1 minute plus the time it takes Rake to complete his set. Actually this is a bit slow for us since my back has been hurting. We will be cranking everything up in a couple of days. New month, new goals. Hahaha
~Trixie~

Tweetas allways u rock and so does rake god bless yall

TweetI have been taking it easy all week. Friday was pretty usual just a couple modifications to my ham day. Skipped all my stairs and well now that I think about it just my warm-up cause I was talking. I did totally skip Saturday and didn't even feel guilty. Unfortunately I woke up at 3 am hurting so had to take Aleve. Should have just worked out. Sunday cardio consist of

20 minutes StairMaster, Ab crunches 200x2, 2000M Row Machine then rolled out my muscles.

Fri Tilapia all day and Sat chicken breast, obviously NO carb days. Today Chicken breast and a salad with chicken breast in it.

Tweettrix, if your lower back is still jacked i would prob back off the abs until it is comfortable again. you are rounding and arching your back on every rep and prob making it swell up every time you do them. just a thought

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Originally Posted by guns01

trix, if your lower back is still jacked i would prob back off the abs until it is comfortable again. you are rounding and arching your back on every rep and prob making it swell up every time you do them. just a thought

Wow! I love you! I'll have to make sure Rake reads this hahaha.

TweetFabulous Day!

Super strong today went to the gym late at 11 am and had a big breakfast so both probably contributed. Back feels better too, YAY.

Monday Chest, Back

Back extensions 12 reps 3 sets
Bench press 55x20 wide, narrow, regular
Pull Overs 30x16x3
DB Shrugs 22.5x16x3
Fly machine Chest 60x16x3
Rear delt 40x16x3
Slant board side to side crunches 20x2, reg crunches 20x1
Cable Lat pulls 60, 75, 90x12 ea.
Plated incline chest press 25lb plates x 16x3
Hoist Chest Press Machine 100x16x3
HS Ab Crunches 10, 20, 30x25
Row Machine 2700M

Low Carb 30 Cal 1200 3/30
2 eggs, 2pc bacon 1 slice toast butter, jelly
Flax, glutamine, vitamins
2 scoop Gold Standard whey shake w 2 C almond milk / vitamins
1 Slice Pepper Jack Cheese
1 whole egg
Turkey Burger 4 oz
2 scoop Gold Standard whey shake / vitamins
Pro 153, Carb 31, Fat 33, Cal 1205

TweetWhat a difference a day makes.

Workout sucked, I can barely move, so not going to do much of anything until my Chiropractor gets back in town next week.


Biceps/ Hams Tuesday/Friday

Stair Master 5 min warm up (skipped this)
Seated leg curl 79x60x3
Barbell Preacher curls bar x20x3
SL Deadlift 35x8 ( couldn’t do these either)
Rolled my back and legs
U-Tread Squat 0x25x1, 45x25x1 done
Wide cable Bicep 30x16x3
Lie down leg curl 40x20x3

Low Carb 30 Cal 1200 3/30

Flax, glutamine, vitamins
2 scoop Gold Standard whey shakew 2 C almond milk / vitamins
Grilld chicken breast
1 whole egg
2 Scoop MyoFusion w/ 2C almond milk
Pro 169, Carb 33, Fat 16, Cal 1122

Tweetknock off the abs for a wk or 2. talk to the chiro about working abs, they will tell you the same thing. mine told me that after my back actually felt normal to wait an extra week just to make sure i didnt reaggervate it again.

TweetNO abs yay! I mostly just walked around and cleaned up everything and talked to people. Let's see if I can make any progress this week with these modifications.

Quads/Tris Wednesday/ Saturday

Leg extensions 50x30x3
Dips 42lb counterweight x12x3
Hack 50x12x1
Rope triceps 40, 50, 60x12 ea.
Overhead rope triceps 50x12x3

Going to Zumba we’ll see how that feels

Medium Carb 60, Cal 1400 4/1

Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shakew 2 C almond milk / vitamins
Cashews
Turkey Breast lunch meat 4 slices
Pepper Jack Cheese 1 slice
Grilled Chicken Breast
2 Scoop MyoFusion w/ 2C almond milk
Pro 174, Carb 47, Fat 37, Cal 1446

Tweetdont forget to ice that puppy a couple times a day if you can also. that helps mine out and brings the swelling down quick

TweetThanks for this advise, I think the Zumba was a little too much. I'm going to try and be patient about everything.

TweetLove my life!
Moderately good workout and in a completely great mood the whole time. Starting to get comments on my progress so of course that feels great.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press bar x25x3 wide, narrow, regular
Pullovers 30x16x3
Shoulder shrugs 27.5x12x3
Fly Machine 60x12x3
Reverse pec deck 40x12x3
Roller work
Cable Chest press 20x16x3
Smith Machine BH 0x12x3
Decline bench barx25x3 wide, narrow, regular
Spider Walks 1 minutex2

Medium Carb 60, Cal 1400 4/2

Flax, glutamine, vitamins, Grapefruit juice
2 Scoop MyoFusion/ vitamins
6 in Subway Club
6 in Subway Club
2 Scoop MyoFusion w/ 2C almond milk

after my shake I will be almost 200 over on my calories so I guess this is my cheat for this month. I am expecting GREAT progress this month.

TweetFriday.

Good modified workout.

Biceps/ Hams Tuesday/Friday

Stair Master 5 min warm up
Seated leg curl 60x60x3
Barbell Preacher curls 35 x20x3
Plated leg press 2 pps x12x3
Rolled my back and legs
U-Tread Squat 140x12, 90x12, 135x12
Single arm bicep 10 reps+10 partner holds+10more reps 20lbs x3 ea. arm
Lie down leg curl 40x16x3
Row 1000M