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Originally Posted by Rake

Guns Owes me a new Trixie: Ok about three or four weeks ago Trixie says Rake I think Guns is really smart and I want to ask him for a work out. Me being the wonderful person I am I said sure. Now I gave Guns a perfectly good working Trixie and now this is what I have left.

Guns Owes me a new Trixie in good working order

holy hell, my workouts are pretty brutal but i dont think even i can do that much damage to someone in a couple of sessions. both legs and elbow and a shoulder. damn trixie i hope you are feeling much better today

TweetHey Hey Hey! We have been hopping today, Busy busy busy. Just got home and it was a race to the bathroom. Rake won and got to our master first. OMG! I always forget how short the lou is in that hall bath. You could hear my legs bark from all the way across the street. No wonder Rake bought that super tall toilet for our master suite. I need to hurry and post this up so I can get a cat-nap before Zumba at 4:30.

Hams/ Biceps Wednesdays/ Saturdays

5 min. Stairmaster level 7
Back Extensions 12x3
Seated leg curl 33x60x3 warm up.
Bicep, bar 25x20x3 this is bar only no extra wt.
U-Tread squat 25, 35x20ea, 90, 80, 70x10ds no rest.
Slant board side to side crunches 35x3
Single arm bicep 30x14x3 left, 30x12x3 right. Left is weaker so I do extra there
Lie down leg curl 20x20, 30x15, 40x12, 50, 40, 30, 20, 10x10ds no rest just change pin
HS Plated bicep curl 20x15, 25x12, 30x10, 35x8
Hammer strength Ab crunch 20x50x2
Plated leg press 45x15, 90x12, 135x10, 180x8 Feet out to the side edges of the platform and toes off the top edge
Wide grip cable bicep 30x15, 40x12, 50x10, 60x8
Dead lift 50x20x3 Straight leg, wide
Ab crunches 200x2


2 c coffee
1 c oatmeal w/ ½ tsp. of raw local bee pollen, tbls heavy cream
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
Chicken Caesar salad
1 hard boiled egg
½ banana
Out to Zumba
1 Scoop Syntha-6, Strawberry Milkshake flavor w/ water
3+ liters water

Tweetso are you feeling better now that you added in about 50g more carbs into your day?

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Originally Posted by guns01

so are you feeling better now that you added in about 50g more carbs into your day?

Rake says yes, I was stronger yesterday. Must be true we were still working a 10pm and that's way past my bedtime. It is hard to eat that much oatmeal seems wrong trying to eat more not less.

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Originally Posted by Trixie

Rake says yes, I was stronger yesterday. Must be true we were still working a 10pm and that's way past my bedtime. It is hard to eat that much oatmeal seems wrong trying to eat more not less.

i will let you in on a little secret. you have to eat big to get big but you have to eat bigger to get smaller and leaner. way outside the box thinking but it is true. now if you want to be a lanky skinny fat person like dr oz then eat like a bird and only veges but for good lines and muscle ton you need some good hard work, protein good carbs and good fats that meet your calorie needs. the other way to get to that skinny fat person look is hammering hours and hours of cardio a day and not eating. both those things will make your body eat up all the muscle and hold onto the fat for dear life. that's because your body is programed to do

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Originally Posted by guns01

i will let you in on a little secret. you have to eat big to get big but you have to eat bigger to get smaller and leaner. way outside the box thinking but it is true. now if you want to be a lanky skinny fat person like dr oz then eat like a bird and only veges but for good lines and muscle ton you need some good hard work, protein good carbs and good fats that meet your calorie needs. the other way to get to that skinny fat person look is hammering hours and hours of cardio a day and not eating. both those things will make your body eat up all the muscle and hold onto the fat for dear life. that's because your body is programed to do

Funny you should say that. I saw our boss's trainer yesterday and he asked if I was prepping for a show. I haven't seen him in over a year but when I told him I still have way too much fat he said no you could be ready in 6 to 8 weeks but you have to be on a food only diet, no shakes and coconut oil as fat. Basically everything you do. This diet thing is very interesting to me because Rake only wants to lose 5 more pounds and I am going to have to figure something out for me when he starts eating more and heavier meals. I really want to go get that scale and figure out exactly what I am eating. I am also going to study the plan you gave me, even though I am not interested in competing I still want a rockin body. I haven't been wasting my time on all the cardio machines. I see those ladies and they are fatter and fatter every year. I try to get to Zumba a couple times a week and keep the pace of my daily work outs quick. Rake always tells me that my legs will burn off my belly so I am trying to put the time in there. I have always had a fairly muscular build and don't think I can get the spaghetti arm look even if I tried. Thank you for everything!

TweetOuch on the injury I hope you've healed Trixie.

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Originally Posted by MuscleAddiction

Hey girl...you are still doing AWESOME and giving me some good ideas for my wife's pre contest meals!!! So I see a lot of hard work and dedication here, and with guns in your corner what about a figure competition??? My wife is 10 weeks out from her first, with this kind of work ethic I can see you doing it also...so how about it???

Thank you very much for the compliment. I'm just winging my diet so I am fairly sure I do not have the proper macros in order for a contest prep. You are right about guns though I am learning something new from him every day. Funny about the contest thing.. someone asked me that same thing yesterday. I got really grumpy just posing for my transformation pictures so I'm not sure I have what it takes.
~Trixie~

TweetWell guys all I can say about my work out today is that I got it in. Not the worst and not the best by far. I am a nervous wreck! I am leaving town for 3 days and scared to death about missing my work outs and haven't a clue what I will eat. We are visiting some of Rake's family and they put ranch dressing on every bite of food they eat. I just don't know if I can even eat there. I think we have to pack a lunch box or something. I guess I can fall back on Rotisserie chicken, lunch meat and a little cheese if there is a Sam's Club near by. I feel sick just thinking about it. Just hope we have a good visit and fun seeing them.

Chest and Shoulders on Thursdays

Back extensions 20x3
Bench Press 55x16 reps wide, 16 reps close and 16 reps reg grip.
Pullovers 30lbDumbell 16x3
Shoulder shrugs 25lbs dumb bells 16x3
Fly machine 60x12x3 on chest, 30x12x3 on rear delts
Slant Board side to side crunches 35x3
Smith Machine bh shoulder presses 10 x12x3
HS Plated Wide Chest 90x12x3
Back pull on that Y shaped thing plus 10lb plate 12x3
HS Ab Crunch 20x50x2
Decline bench press 45x20 reps wide, 20 reps close and 20 reps reg grip
HS Plated shoulder press 40x12x3
Hoist Bench Press 50x20x3
Ab crunches 200x2


2 c coffee
½ banana
1 c oatmeal w/ ½ tsp. of raw local bee pollen, tbls heavy cream
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
3 eggs over easy
Fish, not sure how
1 Scoop Syntha-6, Strawberry Milkshake flavor w/ water
3+ liters water

TweetHappy day! No work out. Flew to Denver to drive to Wyoming. We are having a great time though. I,m at a mexican restraunt this is an once a year excursion, hope its good. Having Carne Asada. Oh no there is beans and rice on this plate. Love to all!!

Tweethave fun and enjoy the trip and break trixie

TweetBeautiful Day Today! It is snowing. As soon as we started to smell the Cinnabon toast we hurried up and fled for the gym. I'm calling today an involuntary fasted cardio day because we left in such a hurry we weren't even thinking of so much as a shake or bar. The gym was a few suburbs over I think and we were driving in snow so very interesting especially when you don't know where you are going. All this after we slept at a house with 17 people in it, we got a bed though.

5 min Step Mill level 10. (Wow the Denver elevation really makes a difference)
Back Extensions 20x3
Ab crunches 500x1
5 min Step Mill level
Wide Straight leg dead lift 45lbsx20repsx3sets (trying to strengthen the groin injury)
5 min Step Mill level
Ab crunches 500x1

3 C coffee w creamer
8 slices turkey breast lunch meat
1/3 C raw almonds
so far, not sure about the rest of the day

TweetGuess I didn't do so bad this weekend, my gym pants were falling off today. I will be doing lower weight this week because both my knee and shoulder are barking.

Mondays Chest and Back

5 min stairmaster
Back extensions 12 reps 3 sets
Bench Press bar 65x16 reps x 3, narrow, wide and regular grips
Pullovers lying across the bench 25lb dumbbell 16x3
Shoulder Shrugs 15lb dumbbells 16x3
Fly machine chest 40x20x1, 16x2, rear delt
Slant board side to side crunches 35x3
Lat pulls wide grip 60x20x3
Plated incline press 25 each side x20x3
Hammer Strength Ab crunch 20x50x1
Decline bench press 45x20x3 narrow, wide and regular grip
Narrow grip lat pull 50x20x3
Chest press Hoist machine 35x20x3
Ab crunches 100x2
Ab coaster 50 each side oblique


2 c coffee
½ c oatmeal w/ ½ tsp. of raw local bee pollen, 1 tbl sp heavy cream
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
2 hard boiled eggs
¼ C raw almonds
Grilled Chicken, sm salad, sautéed spinach
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3+ liters water