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Originally Posted by Trixie

Sunday:

The first of 2 days rest.

I have a love hate relationship with my rest days. Its hard to not workout but overtime I have come to realize the value. Your doing great Trixie, keep crushing.

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Originally Posted by blackpantherusmc

If you are getting sore you should take rest days to help heal those muscles.

Thanks, my friend you don't want to see me crippled. I did rest 2 days in a row and it seems, I am like the "TIN MAN" if you rest you get stove up. LOL

TweetMonday Chest, Back

Hypers 12x2
Incline Bench press 45x20x3 wide, narrow, regular (warm-up)
Pull Overs 30x20x3
DB Shrugs 20x20x3
Fly machine Chest 40x16, 55x14, 70x12x3
Rear delt 25x16, 40x14, 55x12
Slant board side to side crunches 20x2, reg crunches 20x2
Roller Work
HS Wide Chest Plated 45 ea. sidex16, 50ea. sidex14, 60ea. sidex12
HS High Row Plated 45 ea. Sidex16, 70 ea. Sidex 12x2
Hoist Chest Press machine 79x16, 100x14, 115x12
Hoist Ab 20, 30, 40x20 ea.x3

Squats no weight
100, feet slightly wider than shoulders, Rest 2 minutes
100 Plie ay (no clue how to spell)

TweetTuesday;

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
Counter weight Tricep 48x12x3
Hack 45x16x1, 90x12x2
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 50x12x3, 25on hard peg and 25 on easy peg each leg
Rope cabe Tricep 60, 70,80x12 ea.
Seated Leg Press Machine 150x12x3
HS Ab 20x20x3
Seated calf machine 200x20x3
Preacher wrist curls 20x20x3

Mini circuit:
W bar Tri’s 20x20x2, 30x20x1
Standing Calf raises 180x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

TweetWednesday:

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, 25x25x2
U-Tread Squat 90x16, 135x14, 10x12
Slant board crunches side to side 20x1, 20 regular
Roller work
Glute Kick back machine 80x116, 90x14, 100x12 each leg
HS Plated Bicep 35 lb. plate x12x3
Lie Down leg curls 50x16, 65x14, 80x12
HS Abs 20x20x3
10 Min Treadmill 30.0incline, 2.0 speed

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

TweetThursdays

Chest and Shoulders

Bench Press 45x25x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 30x12x3
Dumbbell shrugs 25x12x3
Fly Machine 55x12x3
Reverse pec deck 40x12x3
Slant Board side-to-side crunches 20x1, reg crunches 20x1
Roller work
Decline Bench Press 95x5 regular grip, 65x16 wide, 65x13 narrow
HS Plated Shoulder press 25 ea. side x12x3
Chest Press machine 79x12x1, 100x12x2

Stationary lunges no weight 100 each leg with a 2 minute rest in between

Great week overall none of that drained feeling I got last week on Thursday, Friday... We do have an extra workout partner so that may be helping me out. She may be a bit leaner than me but my overall body composure is superior, just need to lose the fat.

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Originally Posted by blackpantherusmc

I like the fly machine due to the fact that I cannot do bench press (which kills my pride) because of a shoulder injury. I do a lot of chest on the machines except dumbbell bench presses. I am not sure why but they do not hurt my shoulder. We do not have a bench press machine but wish we did. I am grateful though because I can do things that gives me the strength I need for my chest workouts.

Great job working around your weaknesses, the dumbbells can be held at many different angles compared to a bar so you probably get the chest work you need without straining your shoulder at the wrong place for you. Actually, I think dumbbell work can be much harder and claim more rewards in the end, they just wreck my whole body in the process. We have the Hoist Chest Press machine and I hate it but use it 2x a week.

TweetFriday:

This week has been consistent, I started crashing my energy on Thursday last week but I am fine this week. Let's see what tomorrow brings.

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 79x60x1, 100x60x2, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x20x2
SL DB Deads 30 lb. db’s x12x23
Slant board crunches side to side 13 got a cramp that drove me to the floor, 20 regular
Roller work
Plated leg press 180x 12, 270x10, x8
HS Plated Bicep 25 lb. plate x12x3
Lie Down leg curls 65x12x3
HS Abs 20x20x3

Seated Calf raises 278x20x3
Preacher wrist curls 30x25x3
Standing Calf raises 190x20x1, 235x20x2
Seated wrist curls 30x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

TweetMy weekend was a total waste. My stomach hurt so bad on Saturday that I didn't even get out of bed. Sunday we had our big Super Bowl Party so on to a pretty lethargic workout on Monday. I did have a revelation. My working schedule since September had me extremely sedentary. I was thinking since my 5 workouts a week being so many more than last year it would be easier to make progress. What I wasn't realizing is that I was either sitting or sleeping ALL of the rest of the time. Definitely have a few changes planned.

Monday Chest, Back

Hypers 12x2
Spider Walks 1 min 2x
Incline Bench press 45x14wide, 45x14 narrow, 45x3 regular (warm-up)
Pull Overs 25x12x3
DB Shrugs 20x12x3
Fly machine Chest 40x12x3
Rear delt 25x12x3
Slant board side to side crunches 20x1
Roller Work
HS Wide Chest Plated 25 ea. Side x12
Wide cable Pull-Downs 60x12x3
Hoist Chest Press machine 79x12x3
Hoist Ab 10x20x3
Seated Calf raises 200x20x3

TweetBack at it today nice and fresh.

Tuesdays and Fridays:

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
U-Tread Plated Squats 180x12x3
Slant board crunches side to side 20
Roller work
Glute Machine 100x12x3
Bicep machine Single Arm 30 x12x1, 30x12x2
Lie Down leg curls 65x12x3
HS Abs 20x20x3

Seated Calf raises 278x20x3
Preacher wrist curls 30x25x3
Seated Calf raises w/ Plates 70x20x1, 105x20x2
Seated wrist curls 20x20x3
Reverse grip preacher curls palms down 20lb bb x20x3

TweetLife is great!! Back at work at the golf course and there is no sitting around; now it will be tracking my diet a bit tighter. Smooth day in the gym nothing special, good energy.

Wednesdays and Saturdays:

Quads/Tri’s

5 min StairMaster warm-up
Leg extensions 79x60x3 20 upper partials, 20 lower partials 20 full range
Counter weight Tricep 48x12x3
Hack 45x16x1, 90x12x2
Slant Board side to side x20x2, 20 straight crunches
Single leg extension 45x12x3, on hard peg
W bar cabe Tricep 50, 60,70x12 ea.
Seated Leg Press Machine 130x16, 150, 170x12 ea.
HS Ab 20x20x3
Seated calf machine 300x20x3
Preacher wrist curls palms down 20x25x3

Mini circuit:
V bar Tri’s 20x20x3
Standing Calf raises 230x20x3
Straight arm wrist curls palms down 20lb barbellx20x3

TweetStellar Thursday!
I have never felt better. Energy from the time I woke up all the way through work and beyond. Hope every day is like this.

Thursdays

Chest and Shoulders

Bench Press 45x25x3 wide, narrow, regular
Spider walks w/ red band 2 min x 2
Pullovers 25x20x3
Dumbbell shrugs 25x20x3
Fly Machine 40x20x3
Reverse pec deck 25x20x3
Slant Board side-to-side crunches 20x1, reg crunches 20x1
Roller work
Decline Bench Press 45x25x3, wide, narrow, regular
Smith Machine BH no weight 3 reps. Obvious that I can’t do this so I went in front and eeked out 12x2 just trying to work it a little.
Chest Press machine 79x12x3

Seated Calf raises 300x20x3
SKIP Lateral Raise machine right shoulder wont work
Mini Circuit
Standing Calf raises 180x20x3
Cable Chest 10x30x3, 20 mid, 20 low, 20 high each time.

TweetI love my life! Successfully working around my shoulder and my fat loss is noticeable without a huge drop in weight so I think I'm retaining muscle.

Tuesdays and Fridays:

Biceps/ Hams


StairMaster 5 min warm up
Seated leg curl 100x60x3, 20 bottom partials, 20 top partials, 20 full range (warm-up)
Barbell preacher curls 25x30x1 warm-up, 25x25x2
U-Tread Plated Squats 90x1, 135x14, 180x12
Slant board obliques side to side 30x2
Roller work
Glute Machine 80x16, 90x14, 100x12
HS Plated Bicep 25x12x3
Lie Down leg curls 50x16, 65x14, 65x12
HS Abs 20x20x3
Done for the day