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Originally Posted by Trixie

Life is great , after the gym we got to go see 3 engagement rings that my friend had flown in for my son to check out. I tore the gym up and was completely spent before I was done. My shoulder has been barking at me ever since we started using more DB's so I want to learn how to use my bands or give my shoulder a BOTOX treatment. LOL Starting to get back to work and time is limited. I still have a specific goal for 11 days from now and am on track so far even though Rake had me eat sirloin today. Diet is not completed yet but I will hit the numbers for sure. That is critical. Thanks guys for showing up and posting the great avatars on my thread, I love to see you here.


Biceps/ Hams Wednesdays/Saturdays

Back extensions 12x3
Seated leg curl 60x60x3
Bicep, bar 25x30x3
Straight leg deads 50,60,70x15 ea
Slant board side crunches 35x2, sit ups 25x1
Single arm Preacher Curls 15lbs x13,16,13,14 left. 15lbs x16,14,14, 13 right
Lie down leg curl 40x20, 50x20, 80, 65, 50, 40, 30x10 ds no rest change pin OK totally spent here and have to lay rest and could barely get up.
Rack run on Bicep curls guns style, 15,20,25,30,35x10, 30,25,20,15,10x5 no stopping either way.
HS Ab Crunches 20x25x3
Jump rope, so stupid I could only put together 2, 2 minute sessions


Low Carb 30, Cal 1500 8/6

Flax, glutamine, vitamins,
2 scoop MyoFusion Choc-pb flavor/water
1 scoop Gold Standard w/ vitamins and supps
Sirloin steak

Your still rocking those work outs girl great work

Tweettrixie start adding in those spider walks to help take care of the shoulder health. you can do them at the start or end of your workout. do them before and after chest x2 sets of 1 minute and the same on shoulders

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Originally Posted by guns01

trixie start adding in those spider walks to help take care of the shoulder health. you can do them at the start or end of your workout. do them before and after chest x2 sets of 1 minute and the same on shoulders

Thanks sweetheart. I will do that for sure. You have the best advice ever. Wish I could live there and have the best workouts every day.
~Trixie~

TweetFun day in the gym! Thursday usually start our heavier lifts but since both Rake and my shoulders are killing us we decided to learn how to use my bands. This is a very interesting proposition and there is definitely a learning curve involved. We should be good by the end of the week and hopefully I haven't lost all my hair and I don't have huge welts all over my body.

Chest and Shoulders on Thursdays

Spider walks 1 minute 2x
Back extensions 12x3
Bench Press / bar w thin orange band x20x3, wide, narrow and regula6
Pullovers 35x12x3
Shoulder shrugs 22.5 lbs dumb bells 16x3
Reverse pec deck orange band and 25lbs x12x3, 22.5lb DB raises 12x ss, 3 sets
Slant Board crunches 20x1, side to side 20x2
Smith Machine bh shoulder presses used both orange bands doubled x12x3. It took a couple of tries to get the bands right so that Rake and I could both do it and having it snap my wrist was a real treat.
Decline Bench press orange band, bar x16 wide, x16 narrow, x16 regular
This was super fun especially when my hair got caught in the band.
Spider Walks 1 minute 2x
Jump Rope 2 minutes 2x
HS Ab Crunch 40x25x3


No Carb , Cal 1200 8/7
3 whole eggs
Flax, glutamine, vitamins,
Grilled Chicken breast
Shrimp
Ground Turkey
2 scoop ISO 100 Pina Colada flavor w/ 1C Almond Milk

Pro 203g, Carb 16g, Fat 34g, Cal 1198

TweetVery impressive girl esp for a zero carb day way to go

TweetThink these bands are doing their job. Everything feels super heavy but my shoulder is getting better. I stopped using my right arm for menial tasks as well so it is getting quite a bit of rest.

Quads/Tris

Back Extensions 12x3
Spider walks 1 min x2
Leg extensions 40x60/3(warmup)
Machine Dips 100x20x3
Bulgarian Split squats 35x10+10sec hold, 25x10+holds, 10x10+holds, 0x10+holds no stopping, 2 sets each leg
Slant board side to side crunches 20x1, 2sets regular crunches
Single arm tricep used short red band no weight 8,10,10 reps left, 10,12,10 right. I think the band was close to 50lbs of weight
HS iso single leg extension used green band from side pegs around back 25lb plates on easier peg 12,16,16 each leg
Tricep pull downs straight bar 50x20, 60x15, 70x12, DS 90, 80, 60, 50/10 each
Hammer strength Ab Crunch 30x25x3
Spider walks 1 min x2
Jump Rope 5min, 2 min
Spent, done

No Carb 0, Cal 1200
3 whole eggs 2 oz ham
Flax, glutamine, vitamins,
2 scoop ISO 100 Pina Colada flavor w/ 2C Almond Milk
Turkey meatloaf
Turkey meatloaf
1 scoop ISO 100 Pina Colada flavor w/1 C almond milk

Pro 217g, Carb 10g, Fat 17g, Cal 1209

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Originally Posted by Trixie

Think these bands are doing their job. Everything feels super heavy but my shoulder is getting better. I stopped using my right arm for menial tasks as well so it is getting quite a bit of rest.

Quads/Tris

Back Extensions 12x3
Spider walks 1 min x2
Leg extensions 40x60/3(warmup)
Machine Dips 100x20x3
Bulgarian Split squats 35x10+10sec hold, 25x10+holds, 10x10+holds, 0x10+holds no stopping, 2 sets each leg
Slant board side to side crunches 20x1, 2sets regular crunches
Single arm tricep used short red band no weight 8,10,10 reps left, 10,12,10 right. I think the band was close to 50lbs of weight
HS iso single leg extension used green band from side pegs around back 25lb plates on easier peg 12,16,16 each leg
Tricep pull downs straight bar 50x20, 60x15, 70x12, DS 90, 80, 60, 50/10 each
Hammer strength Ab Crunch 30x25x3
Spider walks 1 min x2
Jump Rope 5min, 2 min
Spent, done

No Carb 0, Cal 1200
3 whole eggs 2 oz ham
Flax, glutamine, vitamins,
2 scoop ISO 100 Pina Colada flavor w/ 2C Almond Milk
Turkey meatloaf
Turkey meatloaf
1 scoop ISO 100 Pina Colada flavor w/1 C almond milk

Pro 217g, Carb 10g, Fat 17g, Cal 1209

Holly crap wow what a day for I don't know how rake keeps up with u

TweetYesterday I killed myself in the gym and went home ate and took a nap. Rake finally made me get up and took me to the pool at Aria. We at dinner at their Buffet. Totally overate and couldn't move the rest of the night. Huge mistake I felt horrible and woke up this morning with a swollen face. Not a pretty picture.

Stair Master level 7, 5 minutes
Seated leg curl 60x60x3
Bicep, bar 25x3
U-Tread squat 135x25, 180x25, 225x15
Slant board side to side crunches 20x2, 20 reg crunches
Single arm bicep used the long red band doubled 20x14x3 left, 20x12x3 right
Lie down leg curl 40, 50x20, DS 85,60, 50, 40, 30x10 no stopping
Wide bicep pulley 40x20, 50x16, 60x12
HS Ab Crunch 20x25x3
Spider walks 1 min 2x
Jump Rope 7 min, 3 min

Flax, glutamine, vitamins, Grapefruitjuice
2 Scoop MyoFusion w/ 2C almond milk
Crispy Horseradish Fish
Aria Buffet a little of everything

TweetNice I have not had a buffet in over ten years ur doing great girl

TweetFelt like an absolute Beast in the gym this morning. I took 3 capsules called Meltdown. Here's what I did. Headed back for some cardio, be back to post my meals later.

Mondays Chest and Back

Back extensions 20 reps 3 sets
Spider walks 1 min 2x
Bench Press 45 x 41 wide, 31 narrow, 38 regular grip
Pull Overs 35x16x3
DB Shrugs 30x12x1, number 7 tweaked my shoulder, 25x12x2
Fly machine 85x10x2, 85x12x1
Slant board sit ups 20x2 side crunches 20x1
Decline bench Press 55x28 wide, 55x23 narrow, 55x26 regular grip
Narrow grip lat pulldown 75x20, 90x13, 105x8
Machine Chest Press 135x10, 9, 9
HS Ab 20x50x3
Spider walks 1 min 2x

Tweet

Originally Posted by Trixie

Felt like an absolute Beast in the gym this morning. I took 3 capsules called Meltdown. Here's what I did. Headed back for some cardio, be back to post my meals later.

Mondays Chest and Back

Back extensions 20 reps 3 sets
Spider walks 1 min 2x
Bench Press 45 x 41 wide, 31 narrow, 38 regular grip
Pull Overs 35x16x3
DB Shrugs 30x12x1, number 7 tweaked my shoulder, 25x12x2
Fly machine 85x10x2, 85x12x1
Slant board sit ups 20x2 side crunches 20x1
Decline bench Press 55x28 wide, 55x23 narrow, 55x26 regular grip
Narrow grip lat pulldown 75x20, 90x13, 105x8
Machine Chest Press 135x10, 9, 9
HS Ab 20x50x3
Spider walks 1 min 2x

Very impressive beast mode trixie

TweetGood pm workout! This morning my arms got the pump and my back got hit this afternoon. This is my last week with my new goals. I will be doing measurements weight and probably a couple of progress pictures. I just want to look like I have more muscle and have shed a little fat. I tried on a pair of jeans that I never was able to wear cause I bought them small thinking it would give me incentive. That doesn't work by the way. They got all the way on and with Rake's help we pinched and squished enough to get them zipped. What hung over is what I want to tackle by next spring. However, after this week I will relax a little then when Rake starts to bulk in Sept. I will focus on building muscle. It will be much easier to eat as it gets cooler out so I see this plan has a lot of potential. I am open to suggestions here, I couldn't have gotten this far without you. Thank you everyone for your help and encouragement. Special thanks to guns01, I'm so glad you look so hot and nothing like your avatar.

PM today

Jump rope 7 minute x3
Back extensions 10lb platex12x3
Spider walks 1 min 2x (I backed further away from the wall and took the traps out as suggested and it worked like a charm)
10 minutes Treadmill incl. 15, speed 2.6 pushing. kept the avg HR at 140

Medium Carb 60 Cal 1600 Mon 8/11
3 whole eggs
Flax, glutamine, vitamins,
2 scoop Her Whey, Vanilla Cupcake flavor w/ 1 C almond milk
Turkey Burger
Ground Turkey
HB Egg
Turkey Burger
2 Scoop MyoFusion w/ 2C almond milk

Pro 188g, Carb 50g, Fat 55g, Cal 1610

TweetToday I woke up very heavy and still swollen especially my face (like Al Capone) guess it could still be from the buffet Sat. but not quite sure. I have learned that seemingly small deviations from an everyday routine can create a huge impact for days. I just need to figure out what the actual cause is. I will increase my water it may have dipped down lately and really watch for added sodium anywhere in my diet. Rake always reminds me that it's not what you did yesterday but possibly last week that is effecting you now. One bonus for today is that 4 people in the gym commented on my progress and that always feels great. Off to take a short nap with oxygen.

Quads/Triceps Tuesdays/ Fridays
Jump Rope 5 min
Leg extensions 25x60x3(warmup)
Dips counterweight 42 lb,36lbs,30lb x20 ea
Hack Squat 25lb x10, 5 reps w/partner holds, 10 reps no stopping 3 sets
Slant board crunches 20x3
Single arm tricep 25lbs 12(5)12 left, 25lbs 10(5)10 right. (partner resist), 3 sets
HS iso single leg extension 25x20x3 each leg
Overhead Tricep pull 40x30, 60x20, 70x15
Hammer strength Ab Crunch 30x25x3
5 min Jump Rope 2x


Medium Carb 60 Cal 1600 8/12
Flax, glutamine, vitamins,
2 Scoop MyoFusion w/ 2C almond milk
1 can all white albacore in water
1 Tbsp Coconut oil
8 oz Ground Turkey
1/4 C Rice
5 oz Ground Turkey
2 scoop Her Whey, Vanilla Cupcake flavor w/ 1 C Almond Milk

Pro 177g, carb 65g, Fat 44g, Cal 1595