TweetThank u for the kind words Trixie I needed that today

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Originally Posted by MOUNTAIN-MAN

Thank u for the kind words Trixie I needed that today

Love you MM, life is unpredictable but every new day brings hope for a great future.

TweetHey Yall!

OK, I admit form is everything. When I got on the hack my head was turned a bit to the right and it strained a muscle that goes down the left side of my neck and under my shoulder blade. Killing me and restricting my use of arms, back and neck. It will be all light weights and high reps for awhile til this is fixed.

Quads/Tri’s Tuesday

5 min Staimaster warm-up
Leg extensions 70x60x3 20 upper partials, 20 lower partials 20 full range
Dips Counterweight 48x12x3
Hack 90x12x1, 45x12x2
Slant Board 20 straight crunches
Roller work
Single leg extension 25x16x3
Tricep rope cable 60x16x3
Seated Leg Press Machine 70x16x3
15 Min StepMill level 4

Coffee
1/4 C Oatmeal w/ bee pollen & honey
Flax, vitamins
1 Scoop shake w/ vitamins
1/2 can albacore tuna
1/2 can albacore tuna
Greek salad
3 liters water/ lemon

TweetGreat Day:

Celebrating today so my cheat will be Popcorn. Tomorrow will be a no carb day and so starts the measuring and weighing. I can't wait to be back in the game.

Biceps/ Hams

Stairmaster 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
Dumbbell Deads 20lb bellsx16x3
Slant board crunches 20x2, side to side 20x1
Roller work
Butt machine 50x16x3 each leg
Rope cable bi 30x12x1 this hurt my strained back; done
Lie Down leg curls 40x16x3
Hoist Abs 20x20x3
15 min StepMill level 6


Coffee
1/4 C Oatmeal w/ bee pollen & honey
Flax, glutamine w/ vitamins
1 Scoop shake w/ vitamins
6oz Tilapia cooked in 1 Tbsp coconut oil
6oz Tilapia
6 slices Turkey breast lunch meat w/ pepperoncini's
Movie Popcorn
3 liters water/ lemon

Tweet

Originally Posted by Trixie

Great Day:

Celebrating today so my cheat will be Popcorn. Tomorrow will be a no carb day and so starts the measuring and weighing. I can't wait to be back in the game.

Biceps/ Hams

Stairmaster 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
Dumbbell Deads 20lb bellsx16x3
Slant board crunches 20x2, side to side 20x1
Roller work
Butt machine 50x16x3 each leg
Rope cable bi 30x12x1 this hurt my strained back; done
Lie Down leg curls 40x16x3
Hoist Abs 20x20x3
15 min StepMill level 6


Coffee
1/4 C Oatmeal w/ bee pollen & honey
Flax, glutamine w/ vitamins
1 Scoop shake w/ vitamins
6oz Tilapia cooked in 1 Tbsp coconut oil
6oz Tilapia
6 slices Turkey breast lunch meat w/ pepperoncini's
Movie Popcorn
3 liters water/ lemon

Love the diet you are golden

TweetHey Yall:

Super weak today, that movie popcorn really messes up your system. Dam I have fat bulging out all over the place. Need to get it together.

Chest and Shoulders on Thursdays

Bench Press 45x 20x3 wide, narrow, regular I tried 135 today, SO SCARY
Pullovers 30x12x3
Shoulder shrugs 20x16x3
Fly Machine 40x12x3
Reverse pec deck 25x12x3
Slant Board side-to-side crunches 20x3, reg crunches 20x2
Decline Press 45x20x3
HS Plated shoulder press 20 ea. side x 12x3
Chest press machine 79x12x3
HS Ab 20x20x3
Hoist Shoulder press 62x12x3
Hoist Pec Fly machine 12x12x3
Hoist Abs 50x75x3, 20 left, 20 right, 20center
15 min StepMill level 6


NO CARB day
Coffee
Flax, glutamine w/ vitamins
1 scoop Gold Standard shake
8oz steak, 2 eggs
1 Scoop shake w/ vitamins
1 pc turkey breast lunch meat
3 liters water/ lemon

TweetI love pop corn but it messes with my guts bubble but I hate that feeling

TweetHello:

Still work harder than anyone in the gym, hopefully my body will show it this year.

Quads/Tri’s Friday

5 min StepMill warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
HoistTricep machine 100x16x3
Hack no weight x20x3
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 50x12x3
Overhead Tricep rope cable 55x12x1, 70x12x2
Seated Leg Press Machine 120x20x3
Mini circuit:
W bar Tri’s 25x20x1, 40x20x2
Seated Calf raises 200x20x3 the pedals wiggle all around so it gets to ya
Straight arm wrist curls palms down 20lb barbellx20x3


NO CARB day
Coffee
Flax, glutamine w/ vitamins
1 Scoop shake w/ vitamins
Rubio's Chicken Chopped Salad
3 liters water/ lemon

TweetYesterday:

First Saturday workout in 3 months, yay getting back to a regular routine.

Biceps/ Hams


StepMill 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
Hack no weight x20x3 all the way to the stops slow descent
Slant board crunches 20x2, side to side 20x1
HS Plated single leg Ham 25x12x3 each leg this is brutal
Dumbbells 15x12x3 ea. arm
Lie Down leg curls 50x16x3
Hoist Abs 20x60x3 3 dif. Positions every 20 reps

Flax/ vitamins
Protein Bar
1/2 Rubio's Chicken Chopped Salad
3 Bloody Mary's

Wrecked day

TweetMonday Chest, Back

Hypers 12x2
Incline Bench press 45x20x3 wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 15x20x3
Fly machine Chest 40x20x3
Rear delt 25x20x3
Slant board side to side crunches 20x1, reg crunches 20x2
Roller Work
Wide bar Cable pull downs 60x20x3
DB Flys flat bench 15x8x1, 10x12x2 shoulder was screaming had to listen
Hoist Chest Press machine 79x20x1, 60x20x2
Hoist Ab 20x20x3
20 minutes Step Mill level 6

Didn't sleep well and forgot a pre-workout so my day could have been better if I was more coherent.

1/2 C Raisin bran w/ 1/4 c fat free milk
Flax, glutamine, bee pollen in water w/ vitamins
1 Scoop Gold Standard shake w/ vitamins
4 oz Jalepeno chicken
4 oz Jalepeno chicken

TweetDon't know if I could even go to the gym without my Pre W/O lol. Keep crushing Trixie loving the workouts.

TweetFinished out my meals yesterday with 6 oz. of cod fried in coconut oil. BAM! Great day

Quads/Tri’s Tuesday

5 min StepMill warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
Assisted Tricep 12x3 shoulder screaming the whole way through
Hack 45x16x1, 90x12x2 move it all the way to the stops and squeeze it like crazy
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 50x12x3 hold at the top and slow descent
Tricep machine, used as single arm 20x12x3
Seated Leg Press Machine 130x12x3
Mini circuit:
W bar Tri’s 40x20x3
Seated Calf raises 200x20x3 the pedals wiggle all around so it gets to ya
Straight arm wrist curls palms down 20lb barbellx20x3


OOPS! I went back for some extra cardio
20 minutes on the StepMill at level 6
2500M of Rowing machine level 10

Meals:
2 C coffee
3 whole eggs scrambled w/ Salsa
Flax, Glutamine, bee pollen, in grape crystal light w/ vitamins
1 scoop Gold Standard whey shake w/ vitamins
5 oz Cod fried in coconut oil
4 oz Cod fried in coconut oil

ta

TweetStringing along some pretty good days:

We now officially have 2 gyms that we split our time at so everyone at our regular gym thinks we have moved cause they don't see us every day and at the new gym thinks we are there every day, go figure. My life is great!!!

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 23x16x2
U-Tread Plated squat 45x20x1, 90x16x1, 135x12x1
Slant board crunches 20x2, side to side 20x1
Roller work yay!
Glute Kick back machine 80x12, 90x12, 100x12 each leg. Kicks my arse
Wide grip Bicep cable 30x20, 40x16, 50x12
Lie Down leg curls 40x20, 50x16, 65x12
HS Abs 20x20x3

Seated Calf raises 278x20x3
Preacher wrist curls 30x35, 30x25x2
Standing Calf raises 190x20x3
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

Meals:
2 C coffee
Flax, Glutamine, bee pollen, in grape crystal light w/ vitamins
1 scoop Gold Standard whey shake w/ vitamins
4 oz Cod fried in coconut oil
3oz Jalepeno chicken, mozzarella
1/2 Rubio's Chicken chopped Salad
1/2 Rubio's Chicken chopped Salad
3+ Liters water + 1/2 lemon squeezed