TweetTuesday:

Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10 Upper, 10 full range)
Counterweight Tri machine 70 cw x12x3
Hack 90x12x2, 180x12
Seated Ab machine 12x4
Roller Work
Single leg extensions 50x12x3,
DB standing 45 degree Tri kickback 12.5x12x3
Seated leg press machine 100x12x3

OK, hardest day of my week because I am very specific about working all angles of the muscle. Starting with the Quad from my warm-up sets I keep my toes completely flexed back for all angles then turn my toes (Out) 1st. set to work the inside of the muscle, (In) 2nd set to work the outside of the muscle then straight up 3rd set. Dips are limited so I just try to isolate the Tri without involving my shoulders or back. You get a lot more variation when the DB's are employed. I start with a hammer grip then during the kickback turn my arm to a palm up squeeze at the back. My single leg extensions are done the same way, turning my leg slightly during the lift. Successful day, guess this may be why my arms are too big, imo. LOL

TweetYou go girl!

TweetWednesday:

Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60, 25x60x2 warm up
Standing Bi’s Preacher pad, 25x30, 25x12x2
SL Deads 40x12, 50x12x2
Lying Ab 20x20x3
Kneeling Ham machine 30x12x3
Cable Bi 10, 15, 20x12ea.
Lying leg curls 50x12, 60x12x2

Great smooth day. My quads are killing me and rolling was excruciating. Excited about getting 97.5 on my shooting test today>

Tweet

TweetThursday:
Chest and Shoulders

Hypers 12x3
Bench Press 45x20 wide, 45x20 narrow, 45x20 regular
Across bench Pullovers 25x12x3
Standing Dumbbell shrugs 15x12x3
Fly Machin 40x12, 55x12x2
Reverse pec deck 40x12, 55x12x2
HS Seated Ab 12x3
Roller work
HS Plated press 25’s x12x3
NG cable low rows 55x12x3
Machine Chest press 25x12x3


Friday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 25x60x3 (10 lower, 10Upper, 10 full range)
Seated Tri machine 70x12x3
Hack 0x10 full +10 lower halves 3 sets
Lying Ab 12x4
Roller Work
Single leg extensions 30x12x3,
Rope tri 20, 25, 30x12 ea.
Seated leg press machine 70x12x3

Successful week! Been working harder on my diet plan for the past few weeks and am finally seeing some improvements. I get the best advice in the world and yet have a difficult time getting it through my thick head. Hard to believe I could add more fat in my diet and actually lose more fat off my body but that's what is happening. Today there is a noticeable difference in the fat on my belly. Also the fact that I can look thinner but stay at the same weight. Sticking with this plan for awhile and see what happens. Love my life!!!

TweetOutstanding work. I read your log and it only wants me to push myself even harder.

Keep killing it.


Sent from my iPhone using Tapatalk

TweetSaturday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60, 25x60x2 warm up
Standing Bi’s Preacher pad, 25x30, 25x12x2
Ham kickbacks 30x12x3
Seated Ab 12x4
Roller work
Kneeling Ham machine 30x12x3
Seated single Bi 25x12x3
Lying leg curls 40x12x3

Sunday:

Abductors 50x20x3 ss/w
Forearms on pad palms down 20x20x3
Adductors 50x20x3 ss/w
Forearms on pad palms up 30x20x3
Seated calves 90x20x3 ss/w
Forearms on knees palms down 20x20x3
Standing single calves on platform 20x1, 40x2 ea. calf ss/w
Forearms on knees palms up 30x20x3

Memorial Day:
Chest, Back

Hypers 12x3
Incline bench press 45x20x3
Across bench Pull Overs 25x20x3
Standing DB Shrugs 15x20x3
Fly machine Chest 40, 55, 70x12 ea.
Rear Delt 25, 40, 55x12 ea.
Lie down Crunch bench 12x3
Roller Work
Fly machine 25x12, 35x12x2
HS Lateral Front lat pull-down 45’s x12, 7, 12
Chest press machine 25x12, 35x12x2

Had a successful weekend all my workouts were above average. Have to say the calf work killed me now I look crippled and Rake is definitely taking advantage. He's the lion that charges the weak and sick so now my butt hurts too. LOL

Tweet

Originally Posted by Trixie

Saturday:
Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60, 25x60x2 warm up
Standing Bi’s Preacher pad, 25x30, 25x12x2
Ham kickbacks 30x12x3
Seated Ab 12x4
Roller work
Kneeling Ham machine 30x12x3
Seated single Bi 25x12x3
Lying leg curls 40x12x3

Sunday:

Abductors 50x20x3 ss/w
Forearms on pad palms down 20x20x3
Adductors 50x20x3 ss/w
Forearms on pad palms up 30x20x3
Seated calves 90x20x3 ss/w
Forearms on knees palms down 20x20x3
Standing single calves on platform 20x1, 40x2 ea. calf ss/w
Forearms on knees palms up 30x20x3

Memorial Day:
Chest, Back

Hypers 12x3
Incline bench press 45x20x3
Across bench Pull Overs 25x20x3
Standing DB Shrugs 15x20x3
Fly machine Chest 40, 55, 70x12 ea.
Rear Delt 25, 40, 55x12 ea.
Lie down Crunch bench 12x3
Roller Work
Fly machine 25x12, 35x12x2
HS Lateral Front lat pull-down 45’s x12, 7, 12
Chest press machine 25x12, 35x12x2

Had a successful weekend all my workouts were above average. Have to say the calf work killed me now I look crippled and Rake is definitely taking advantage. He's the lion that charges the weak and sick so now my butt hurts too. LOL

You have been doing great. Love you so much.

TweetBeing married to Trixie is a wonderful thing but at times seems dangerous. Story: At time in life you need to do things that could be very dangerous and you need help from your real friends. I had to do something but needed help which I always try to avoid but the situation call for trusted brothers to help me. The night before the task I had a meeting with Hyper and Tank two very trusted allies. After the plan was put in place the conversation became troubling. Hype says if something happens to Rake I get Trixie. Tank piped up right away and said no-way Trixie likes me better and she likes bigger guys. Hyper said Rake, who gets Trixie? I am thinking this does not sound good for me why am I the one that will meet ill fate. Hyper would not stop arguing his point. Tank who does not speak much listens to Hyper, then said what make you think if something happens to Rake that the same thing won't happen to you Hype? I stood up and said finish your beers we are out of here. That night I did not sleep well. LOL

TweetRake, those friends pale in comparison to you. You guys get the job done with no casualties.

TweetTuesday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (10 lower, 10Upper, 10 full range)
Counterweight Tri machine 70# cw x12x3
Hack 90x12, 135x12x2
HS Seated Ab 12x4, roll, 12x4
Roller Work
Single leg extensions 40, 50, 60x12ea.
Seated machine single arm tri 25, 30, 35x12 ea.
Plated leg press 2ppsx12, 3ppsx12x2

Great workout today using Blood Shot Pre-workout. Long weekend in the sun at multiple pools and a tiny bit of Titos. Still thinning out without losing weight and feeling good. The roller work does make me a bit sick to my stomach though. I am getting ready for my security gig at Bali Hai Golf Club, the Sapphires stripper tournament is on Monday June 5th. We make sure all the girls are safe and that the golfers don't wreck our carts or jack up our course. Everyone still has fun including me.

TweetWednesday:


Biceps/ Hams

StepMill 5 min warm up
Seated leg curl 40x60, 25x60x2 warm up
Standing Bi’s Preacher pad, 25x30, 25x12x2
SL Deads 40x12x3
Lying Ab 12x4
Roller work
Kneeling Ham machine 30x12x3
Wide cable Bi 20x12x3
Lying leg curls 40x12x3

Feel crappy today Rake fed me vodka last night but got out of bed and lifted away this morning. Got fingerprinted for my CCW, didn't think they were going to let Rake through even with the Sheriff expediting the process. LOL CCW applications are up since Trump was elected, I encourage everyone to go get a carry license. We will be safer as a society when more people know how to use guns and carry them.

TweetThursday:
Chest and Shoulders

Hypers 12x3
Bench Press 45x20 wide, 45x20 narrow, 45x20 regular
Across bench Pullovers 25x12x3
Standing Dumbbell shrugs 15x12x3
Fly Machin 40x12, 55x12, 70x12
Reverse pec deck 25x12, 40x12, 55x12
Slant board Obiique 20x2
Roller work
Deline bench 45x20 wide, 45x20 narrow, 45x20 regular
Smith Machine BH shoulders 0x12x3
Machine Chest press 75x12x3

Great day, super smooth. I have this new topical for pain relief, (Diclofenac Sodium Topical Gel 1%) woke up with my shoulder hurting so I used this and had a great day in the gym. Been getting most of my protein from food and relying less on shakes. I'm super full all the time but having some problems getting this meat through my system. I have also added in more vegetables with my meals, mushrooms and spinach.