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Originally Posted by Trixie

Friday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Seated Tri machine 70x20, 85x16, 100x12
Hack 0x20, 45x20x2
Incline Ab bench 20x3
Roller Work
Single leg extensions 30x20 toes out, 40x20 toes in, 50x20, toes straight up
Overhead Rope Tri 20x20, 30x20x2
Seated leg press machine 100x20, 130x16, 160x12

Another great week, no bad days. Plan to gym over the weekend so I will end up with quite a few days in-a-row by the end of next week. Recovery is good.

God bless you if you can get all those days in this week. I finally got all five in a row this week and while there is a tiny voice saying "train tomorrow morning dummy" I am also looking forward to sleeping in(for me anyway) and then hitting Home Depot to get some yard work going.


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Originally Posted by chemicallyengineered

God bless you if you can get all those days in this week. I finally got all five in a row this week and while there is a tiny voice saying "train tomorrow morning dummy" I am also looking forward to sleeping in(for me anyway) and then hitting Home Depot to get some yard work going.


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I've been training and then doing yard work afterward most of the week. I don't have a real job that I have to go to every day so that makes it much easier. Time with Vinny is a great priority. You also make me laugh when you call yourself old.

TweetSaturday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range) Toes pulled back and in each set different position, straight, pigeon, spalyed
Standing Preacher pad 25x30, 25x20x2
SL Deads 50x20, 60x16, 70x12
HS seated Ab 20x3
Roller Work
Kneeling ham machine 30x20x3
Face down incline bench B,i ez bar 20x16, 25 x12x2
Plated leg press 180x12x3

Not my best day, the hayfever is getting to me and i had to take Sudafed. It wrecked my pre-workout.

Rake asked me to tan in the driveway while he worked on the car. Great! until I was helping in a white bikini and had oil and bearing grease spewing all over me. LOL

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Thinking if I lose 7 lbs. we may be able to see the muscles.

TweetMan this is the most detailed log from a woman on hear i have seen great stuff!!!

Tweetback lines are showing pretty good in your upper back right now

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Originally Posted by guns01

back lines are showing pretty good in your upper back right now

Thank you guns01, my mentor. I need to do better. You have helped me immensely and I am so grateful for your help and great advice for these past 3+ years. I doubt I would know much about this lifestyle if you hadn't taken an interest in helping me. Luv You!

~Trixie~

TweetMonday:

Chest, Back

Hypers 12x3
Spider walks 1 min. 3x
Incline bench press 45x16 wide, 45x16 narrow, 45x25 reg. grip.
Decline Pull Overs 20x16x3
Slight incline seat DB Shrugs 15x20x3, different angle, surprised the target muscle
Fly machine Chest 40x16, 55x16x2
Rear Delt 25x16, 40x16x2
Lie down Crunch bench 12x3, super focused on sucking in my abs
Roller Work
Flat bench flys 10x16x3
Standing 45 degree DB Lat pulls 15x16x2, 20x16x1
Chest press machine 25x16x3

Not my best, not my worst. Let's see how this week shapes up.

TweetTuesday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Tri machine 70cwx20, x16, x12
Hack 0x20x3
HS Seated Ab 12x3
Roller Work
Single leg extensions 40x12 toes out, 40x12 toes in, 40x12, toes straight up
V-bar pull downs 20x16, 25x14, 30x12
Seated leg press machine 70x12x3

Flat today, no pre-workout. Joints feel good though. Allergies are getting to me whether I take meds or not.

TweetYou know Trixie you are just all around awesome!!!!


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TweetWednesday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60x3, (10 upper, 10 lower, 10 full range) Toes pulled back
Standing Preacher pad 25x30 lower, upper, full range, 25x20, 40x15 fail
SL Deads 50x20, 60x16, 70x12
Slight incline Ab machine 20x3
Roller Work
Kneeling ham machine 20x20x3
Saeted single arm Bi 20, 25, 30x12
Lying leg machine 40x12x2

TweetThursday:

Best day so far this week. Strong and happy the whole time and pushed a bit harder than usual on my last 2 lifts. Spending a lot more time focusing on my diet numbers this week. Started weighing my food again and tracking cals, fat, protein and carbs. Doing a 3 day rotation of calorie counts, high, med, low. Staying away from foods that have carbs mixed with protein such as nuts and beans etc.. Got a cute new outfit yesterday, can't wait to wear it out.

Chest and Shoulders

Hypers 12x3
Spider walks
Bench Press 45x25 wide, 45x25 narrow, 95x8, help on 9
Across bench Pullovers 25x16x3
Seated Dumbbell shrugs 15x16x3 (8 shouldre rolls+8 lifts ea. set)
Fly Machin 40x16, 70x12, 80x12
Reverse pec deck 40x16, 55x12, 70x8
HS Seated abs 12x3
Roller work
DB Decline press 20’s x16, x12, 25x12
HS Shoulder press machine 20lb. ea. side x16,x12, x12
Machine Chest press 25x16, 30x12, 35x12

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Originally Posted by Trixie

Thursday:

Best day so far this week. Strong and happy the whole time and pushed a bit harder than usual on my last 2 lifts. Spending a lot more time focusing on my diet numbers this week. Started weighing my food again and tracking cals, fat, protein and carbs. Doing a 3 day rotation of calorie counts, high, med, low. Staying away from foods that have carbs mixed with protein such as nuts and beans etc.. Got a cute new outfit yesterday, can't wait to wear it out.

Chest and Shoulders

Hypers 12x3
Spider walks
Bench Press 45x25 wide, 45x25 narrow, 95x8, help on 9
Across bench Pullovers 25x16x3
Seated Dumbbell shrugs 15x16x3 (8 shouldre rolls+8 lifts ea. set)
Fly Machin 40x16, 70x12, 80x12
Reverse pec deck 40x16, 55x12, 70x8
HS Seated abs 12x3
Roller work
DB Decline press 20’s x16, x12, 25x12
HS Shoulder press machine 20lb. ea. side x16,x12, x12
Machine Chest press 25x16, 30x12, 35x12

The right frame of mind is so much of this. Nice work. Keep it up

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