TweetHere's our food for the day.


Animal's Jalepeno Citrus Chicken and Grilled chicken breasts with Pepper Jack cheese. YUM!

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Originally Posted by rnixon

Looking good

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Looking good ha trixie is super hot rake u are blessed to have a woman that fit

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Originally Posted by Rake

Wrong Picture
.Attachment 70106

Looking super hard fit and made of stainless steal

TweetWow mmmmm jealous

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TweetToday:

Hmmm, not the best day in the gym felt a bit weak and by 2/3 of the way through my lower back and neck were definitely tweaked. Go see the chiropractor on Monday. I rowed 2 days in a row so maybe that has something to do with it, my front delts were screaming yesterday.

Chest and Shoulders on Thursdays

Spider Walks 1 minutex2
Bench Press barx 25wide, 25narrow, 25 regular
Pullovers 25x25x3 concentrating on stretching out
Shoulder shrugs 17.5x25x1
Fly Machine 40x25x3
Reverse pec deck 25x25x3
Roller work
Dumbbell Declines Press flat bench 25x25x3
Cable pull downs 75,60,50x12 each. Sat facing away from cable pull down to ear. dumbbell Fly’s flat bench 10x12x3
Seated Calf raises 240x20x3
Lateral Raise machine 10x16x3
Mini Circuit
Standing Calf raises 180x20x3
Cable Chest 10x30x3, 10 mid, 10 low, 10 high each time. That’s 30 reps 3x

PM cardio

No Carb 7/23
2 Tbsp sweet potato
Flax, glutamine, vitamins
2 scoops Intra-MD, 1 scoop Contraband
2 scoop Gold Standard whey shake / vitamins
Grilled Chicken Breast
Grilled Chicken Breast
Grilled Chicken Breast
3+ liters water/ 1/2 lemon in gym water

TweetKeep on rocking mrs dedication

TweetToday:

Totally dogged it in the gym again today, dreadful so I'm blaming it on the waxing I got done last night. Took a pre-workout before PM cardio so that went a bit better. On a happier note, this new pan that guns recommended is the BOMB!!! He's right nothing sticks and it heats really evenly.

Biceps/ Hams Tuesday/Friday

StairMaster 5 min warm-up
Seated leg curl 97x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Preacher curls 25lb bar x30x3
SL Deads 40x12x3
Roller work
Butt Blaster single leg 50x20x3 ea. leg. 3 different leg positions
Wide grip cable biceps 30x16x3
Lying Leg curls 40x16, 50x12, 65x8
HS Abs 10x20x3
Seated Calf raises 308x20x3
Straight arm wrist curls 25lb barbellx25x3
Standing Calf raises 180x20x3
Bent elbow Seated wrist curls 25lb x25x3
Reverse grip preacher curls palms down 20lb bb x16x3

PM Cardio
53 minutes Elliptical

TweetAlways a beautiful insperation keep it up iron girl

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TweetSorry I've been absent from your log. Sluggish and lazy lately. Hope u all are well

TweetThis weekend:

Love that I was stronger and better on my workout Saturday. Rake says no pre-workout for a couple weeks to see the difference. Still ended the week strong and cutting away at the fat. Lots of fish in my diet and getting pretty serious now that I only have 4 weeks until my wedding anniversary and want to look better every year.

Quads/Tris Wednesday/ Saturday

Leg extensions 44x60x3 20 upper partials, 20 lower partials 20 full range
Machine Dips 91x16x3
Hack 45 x12x3 All the way to the stops
Roller work
HS Plated Single leg extension 25x16x3 hard peg
Overhead Rope triceps 70,80, 90x12 each
Seated Leg Press Machine 150x12x3
HS Ab 10x20x3
Seated Calf raises 308x20x3
Straight arm wrist curls palms down 20lb barbellx20x3
Mini circuit:
V bar cable tri 20x20x3
Standing Calf raises 180x20x3
Bent arm Forearm curls palms down 20lb bar x20x3


Sunday cardio
40 minutes elliptical

TweetMonday:

Pretty good day today medium weight and highish reps. Got worn out toward the end and with a busy day ahead we cut it short. The last song Brittany Spears "Work Bit**"

Monday Chest, Back

Hypers 12x3
Incline Bench press 45x25x3 wide, narrow, regular
Pull Overs 30x25x3
DB Shrugs 15x25x3
Fly machine Chest 40x25x3
Rear delt 25x25x3
Foam Roller work
Flat Bench Flys 8x25x3
Rack Pulls bar only 7,14,14 need a lot of practice on form Still
Flat bench dumbbell press 25x15x1, too heavy 15x25x2
HS Ab 10x10x3 crunch and blow out all air, stretch and suck in abs hard
Seated Calf raises 185x25x3
Done for the day super busy

TweetGreat Day:

Spent my workout concentrating on balance, making sure everything was controlled since my back was adjusted yesterday and I want to keep it that way. Get to take tomorrow off and completely relax by the pool.

Biceps/ Hams Tuesday/Friday

StairMaster 5 min warm-up
Seated leg curl 97x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Preacher curls 25lb bar x30x3, 10 bottom partials, 10 top partials, 10 full range(warm-up)
Plated Leg Press 225x12, 270x12, 180x12
Roller work
Glute Machine 50x20x3 ea. leg. 3 different leg positions
Seated Hammer Curls 15lb bells x20x3
Lying Leg curls 40x20x3 hold and squeeze at the top w/ 3 second descents
HS Abs 10x10x3 Crunch and blow out all air, release and suck in abs as hard as possible.
Seated Calf raises 163x20x3
Straight arm wrist curls 25lb barbellx45x3
Standing Calf raises 180x20x3
Bent elbow Seated wrist curls 25lb x25x3
Reverse grip preacher curls palms down 20lb bb x20x3

PM Cardio