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Here we go Family. Wanted to start a new thread so I could be next to my mentor guns01.
You did a really great job trixie. That was impressive for sure.
I have been having a pretty good time the last few days. Went out to dinner for the first time in a couple months. Italian food at Capo's, it was great and didn't hurt my progress. I have still gotten all my workouts in and went to Zumba yesterday. My son's, girl friend's parents came to town to meet us and we had a wonderful weekend. Sat by the Wynn pool yesterday with a huge group of professional drinkers and wasn't quite up to a decent workout today. I did get it done though. I've been in bed ever since. I made a lot of progress during the contest and had so much fun doing it. I can lift a lot more than I ever imagined I would. I can't wait to see what will happen next.
Well sometimes it seems if i rest a day or 2 and eat a little dirty, I come back better than before.
Animal, lets see when I get over this hangover but I will say I had a great gym day after the Italian food I even had bread and pasta.
My super buddy F.I.S.T. thanks for your special words of appreciation, you are the master encourager. I actually was starting to think I was banned but then you showed up just in time. Thanks for hanging in there with me. I'm totally going to get back into your Kitchen, I already have a half dozen recipes picked out. Lu U
https://i824.photobucket.com/albums/z...ps31268303.jpg
Cod with Avocado Salsa
Seriously delicious!! I know some of you hate a fishy taste but the Lime Juice in this recipe totally cut it out. Not any fishy taste at all. I used 2 whole limes and doubled all ingredients so we had 2 servings. We will eat this again for sure. Thanks F.I.S.T. Back in the Kitchen for round 2.
https://i824.photobucket.com/albums/z...03-1-1-1-1.jpg
What?? No picture of my food? That's an atrocity. Why am I even here?
As everyone can see I am wholly recuperated from my weekend brawl and back to my kick ass self. Got no "Booty" so Now I got no "Booty Shorts" they are literally falling off my ass. We are in the upper 80's for temps this week and I do not have a single pair of shorts to wear. "GET NAKED!" Here's my day in the gym and meal line up for today.
Triceps and Front of legs, Tuesdays and Fridays
5 min warm up Stair master and back extensions 12reps x3
Hack squat 45x12x3
Dips 36lb counterweight 16x2, 12x1
Leg Extension 115x12x3
Slant board side to side crunches 35x3
Single arm tricep 30x12x3
HS ISO Single Leg Extensions 30x12x3 This is really hard but I’m improving
Triceps pull down Rope 80x12x3
Hammer strength Ab Crunch 20x35x3
Seated leg press 130x12x3
Wide grip cable tricep 70x12x3
Seated Leg Extension 115x12x3
Ab crunches 200x3
2 c coffee 2 tbls creamer
Cream of rice cereal w/ sugar free jelly
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
Cod with Avocado Salsa
8 pieces of Turkey lunch meat
6 oz Plain Greek Yogurt
1 Scoop Syntha-6, Strawberry Milkshake flavor w/ water
3+ liters water
time to go shopping again for some new shorts it sounds like. sucks for rake lol
Good job Trixie!
Trixie you look great, you are an inspiration to other women that you can make the lifestyle change and reach the goals you set for yourself, can't wait to see your continuing progress from here.
Hi guys, I had a lot of fun but also a lot of work today so my post is late. I played with my workout routine today. Back story: on Sept. 14, 2011 is the first time I worked on the floor of the gym. Before that I went to all the classes, Body Pump, Belly Dancing, Zumba, Pilates and yoga. Rake finally got mad and told me he was sick of working around a class schedule and we weren't doing that anymore. This is what we did. Warm up then go to the first machine and I saw how he did it and when he finished all his sets the machine is mine. I have followed him around the gym doing his workout at my weight level ever since. He clears the equipment and No one gets in my way. Of course I have to work in with people every once in awhile but only if they are smart enough to know what that means. Everyone else stays out of our way. Sweet deal. Now I want to change up a couple of things so I am going to play with my routine for a couple of weeks to see if I can incorporate some great advice into my plan. This may get crazy and possibly wrong at times so this is for entertainment value only.
Biceps and Back of Legs Wednesdays and Saturdays
5 Min warm up on stair master
Back Extensions 12x3
U-Tread squat 45x20x1,90x12x1, 135x12x1, 180x12x1, 135x12x1, 90x12x1, 45x20x1
Bicep, bar 35x12x3
Dead lift 50x20x1, 60x12x1, 70x12x1, 60x12x1, 50x20x1
Slant board side to side crunches 35x3
Single arm bicep 25x12x3
Lie down leg curl 30x60x2 ( this KILLED me I could barely walk over to Rake)
HS Plated bicep curl 25x12x3
Hammer strength Ab crunch 20x35x3
Plated leg press 90x20x1, 135x12x1, 180x12x1, 135x12x1, 90x20x1
Wide grip cable bicep 50x12x3
Seated leg curl 79x20x1, 97x12x1, 110x12x1, 97x12x1, 79x20x1
Ab crunches 200x2 and done
OK I was starving last night so I ended up snacking on 6 oz of Turkey breast lunch meat, 1 oz sunflower seeds and a can of green beans. (the sodium killed me) We ate our main meal way too early at 1 because of work. Learned my lesson on that and had my meal at 3pm today.
2 c coffee 2 tbls creamer
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
¾ of a Rubio’s NEW Grilled Talapia Burrito and 3 chips
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3+ liters water
Thank you so much!! I was sick of people saying "live with it" I had 2 doctors tell me that belly fat is part of life at my age "live with it" and 2 trainers in one week in January came up to me at the gym and said if I don't change my workout I'll never see any improvement. One has since quit and the other has a frown face every time she sees me which is pretty often. By the way I am addicted to your avatar so Rake is pretty happy that you only post my thread every once in awhile. LOL
https://i824.photobucket.com/albums/z...psa9c32638.jpg
NOW! Anyone who visits Southern California or Vegas has to try this place at least once. Today we had a brand new menu item "Grilled Talapia Burrito" We always get the best deals because we have been eating at this joint since the very first day it opened in San Diego. That's where I'm from (39) yrs. Rake took me here on our very first lunch date in 1985. The owners copied a "Baja California Pescadera" for us gringos. Ralph the owner was even in the kitchen that day. Anyway our Fish Tacos came out and we got the salsa off the bar like every good patron should and it was so hot and I had put so much on my taco that I couldn't even eat it. LOL. But I wasn't laughing. I had to trade Rake his with no hot sauce just to get a meal for myself. Since then I've learned to take the hottest of sauces like a trooper and this has been a staple in our lives. When we moved to Vegas we thought goodbye, but no, low and behold they had 3 stores here and one was within 2 miles of our house what luck. Our favorite is still the "Fish Taco Especial" but we eat everything fish on the menu. Come visit us we'll take you there.
"weekend brawl" - are you a fighter Trixie?
Hell yes much to my dismay. Had a lot of black eyes and even got Rake in a fight and ended up with assault and battery charges. The chick I hit had that black eye for over a month I'm sure. Shae shouldn't date such a loud mouth idiot. This is sad though. I was thinking of trying out for our "Lingerie Football" team to get rid of some of my aggression.
Hello to all! Today I'm posting my meal plan a bit early, we are planning to have the fish at 3 but I may need a snack between 6 & 7. I am going shopping for new gym shoes so today should be a great one.
Chest and Shoulders on Thursdays
I use the seat position low to work my shoulders more on the chest exercises and high on the shoulder exercises for a greater range of motion.
Back extensions 20x3
Bench Press 55x16 reps wide, 16 reps close and 16 reps reg grip.
Pullovers 35lbDumbell 12x3
Shoulder shrugs 25lbs dumb bells 16x3
Fly machine 60x12x3 on chest, 30x12x3 on rear delts
Slant Board side to side crunches 35x3
Smith Machine bh shoulder presses 20 x12x3
HS Plated Wide Chest 90x12x3
Pulley row 60x14x3
HS Ab Crunch 30x35x3
Decline bench press 55x12 reps wide, 12 reps close and 12 reps reg grip
HS Plated shoulder press 20x12x3
Hoist Bench Press 100x12x
Ab crunches 200x3
2 c coffee 2 tbls creamer
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
Broiled Parmesan White Fish F.I.S.T. Kitchen Dinner
3+ liters water
you are rocking some really good numbers there trixie. 90 on the hs wide chest is impressive for sure. good stuff
Broiled Parmesan White Fish F.I.S.T Kitchen Dinner
https://i824.photobucket.com/albums/z...ps31dd0f7e.jpg
Another winner from the kitchen!! This was nice and light especially for Rake cause he won't eat green beans.
https://i824.photobucket.com/albums/z...ps13907d9c.jpg
Yes I went shoe shopping for new gym shoes today. I get to shop in the kid's department cause I got small feetz so I got super cute and fun tennies.
Today is swamped! My daughter and family are going to be here at 3 and Rake's lap-top wouldn't turn on so off to the shop for repair and ended up buying 2 more. They are doing a data transfer for me now. I want to get my dog groomed but she has seemed sick for 2 days now and I think she's going to die this week so I don't want to put her through any extra stress. My house is a mess but at this point if they don't like it they can clean. We are having at least 12 for Turkey and Ham dinner tomorrow and 14 for Eggs Benedict on Sunday Brunch. Still have grocery shopping to do. So here's how it went in the gym. I took my cheat sheet with me and did what I thought it said. I've read that sheet 100 times already.
Triceps and Front of legs, Tuesdays and Fridays
5 min warm up Stair master
Leg Extension 55lbs. 57 reps., 49 reps., 43 reps. I started with too much weight and couldn’t even make it through the (warm up)
Adductor 22#x20x4
Dips 36lb counterweight 16x3
Hack squat 0#x15, 10#x12, 20#x10, 30#x8
Slant board side to side crunches 35x3
Single arm tricep 30x14x3 left, 30x12x3 right. My left side is weaker so I do 2 extra reps hoping it will even my strength out.
HS ISO Single Leg Extensions 30x12x3 ( I skipped this today by accident)
Triceps pull down Rope 80x12x3
Hammer strength Ab Crunch 20x35x3
Seated leg press 30#x20, 50#x15, 70#x12, 60#, 50#, 40#, 30#, 20#x 10 each
Wide grip cable tricep 80x12x3
Seated Leg Extension 55#x20, 45#x20, 35#,30#,25#x 10 each. I went here and basically did the rest of what I was supposed to do at the warm up
Ab crunches 200x4
2 c coffee 2 tbls creamer
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
4 oz Seared Ahi, 3 whole eggs scrambled, Sauteed Spinich
3+ liters water
hey trixie, if you watch at the begining of this training video with jose, you will see how that warmup is done:
also if you need an easier setup for quads to cut your teeth on just let me know what your limitations are and what you have trouble with and i can put you together a nasty setup
Thanks guns that really helped me understand. Did I get any of the rest right? This is a good wo for me, today was just a whole lot of thinking and trying to work it in with what I already had going on Triceps. I do this day 2x a week so by my next time I'll have my head wrapped around it. Rake says I cant skip that HS ISO plated single leg so I have to figure out something for that. He works me pretty hard so I'll pretty much be able to handle anything. If I can't do it I change the weight and bang it out. I've started studying your hams now. Thanks for posting that on you're current page.
Oh, now I'm a little sad:( I just drove past the Palms Casino and read on the Billboard that the Jay Cutler Invitationals are here tomorrow. I can't go because I will be barefoot in the kitchen cooking for 8 out of 12 fat azzes. LOL Just to make things worse I would have gotten a free pass to the night club with my ticket and you all know; that will be the hottest looking crowd that has ever set foot in that joint.
let me see if i can break it down for you all the way with the hs iso leg extension included
leg extensions x60/3(warmup) these are the video i just showed you above
hs iso leg extension x20 x20 then go into a drop set three drops for 10reps each. all of these reps should be done with a pump and no locking out or pausing at all. we are just warming up the quads and knees and pumping some blood in. so the set lineup example would look like this:
30x20 40x20 drop set 70x10ds 60x10ds 50x10ds and you are done
https://www.youtube.com/watch?feature...&v=oUeY17CyybU
if you watch the first part of the movement he is pumping it. no stop in the stretch or the contraction just cnnstant motion. the drop would be done in the same way except you stop long enough to lower the weight and then you continue the set. i think you shouldnt have an issue using the hs machine for this
squats x15 x12 x10 x8 ( dont go crazy with the weight. just focus on the form and push what you can to get the reps)
leg press x20 x15 x12 drop set just like the extensions but i would shoot for 5 drops of 10 reps each.
same thing with the leg press and it doesnt matter which press you use. so an example would be:
100x20 200x15 300x12 then move into the drop set 350x10ds 300x10ds 250x10ds 200x10ds 100x10 and done
those are just examples of how the movements should flow
OK a little break, most of the family left the house to do stuff and is sounds like my daughter and her husband are out looking at houses. I'm kinda excited and scared at the same time. I do love this baby almost 5 months and this is the 4th time I have seen her. She only weighs 12 lbs so she's still tiny. I am cooking a turkey now and will start on all the side dishes in an hour or so. I'm not sure what I will have but I will not over eat. Had a great day in the gym.
Biceps and Back of Legs Wednesdays and Saturdays
5 Min warm up on stair master
Back Extensions 12x3
U-Tread squat 90, 135x20, 180,225x12, 180,135,90x12, 45x20
Bicep, bar 35x12x3
Dead lift 40, 50x20, 60x12x1
Slant board side to side crunches 35x3
Single arm bicep 25x12x3
Lie down leg curl 50x12x3
HS Plated bicep curl 20x12x3
Hammer strength Ab crunch 25x35x3
Hoist leg press 131, 147x20, 179, 163, 147, 131, 115 rest just so I could change the pin.
Wide grip cable bicep 50x12x3
Seated leg curl 115x12x3
Ab crunches 200x2 and 100 each side
God is amazing and broke our septic tank yesterday just when I wanted to take a shower and get ready for company. It gave Rake a chance to work with our son-in-law, digging up the septic lid for service. It was crazy but good. I didn't over eat yesterday and made it through Eggs Benedict this AM with 1/2 English muffin 2 eggs and 3 slices Canadian Bacon. Good thing I weigh on Fridays now instead of every day. LOL. I grazed a little ham and turkey this afternoon but I think the damage will be minimal. We all skipped a work out today but look forward to getting back tomorrow. Love to all hope you had a great Easter.
that wasnt a bad day of eating their trixie. i would have hammered some banana pudding cake and all the pie i could hold lol.
You're funny guns! I think I sneaked out late Sat night and had a piece of my son's apple pie, he makes the best!! I try to forget those episodes of crazy. We put all the reservations in place to see you're first 2 contests and I have been so excited that I may get a pic with you to show all my gereatric buddies at my gym. LOL. I want to come see your family without distracting you.
Here's my day:
Back extensions 12 reps 3 sets
Bench Press bar 65x16 reps x 3, narrow, wide and regular grips
Pullovers lying across the bench 35lb dumbbell 16x3
Shoulder Shrugs 25lb dumbbells 16x3
Fly machine chest 70x12x3 r delt 40x12x3
Slant board side to side crunches 35x2 ,25x1
Lat pulls wide grip 75x12x3
Plated incline press 25 each side x12x3
Lawnmower pulls 25lb dumbells x16x3
Hammer Strength Ab crunch 25x35x3
Decline bench press 65x16x3 narrow, wide and regular grip
Lat pulls narrow grip 75x12x3
Chest press Hoist machine 100x12x3
Ab crunches 200x4, 100 each side
2 c coffee
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
1 Scoop Syntha-6, Strawberry Milkshake flavor w/ water
1 Chicken Enchilada, 1/4c pinto beans cooked to perfction Mexican styleW pork
3+ liters water
Love to all! Thanks for visiting me.
eh, if you only sneak a piece of pie on occasion it wont break the bank. most people have a cheat every wk or so. i wouldnt sweat it to much.
that would be pretty awesome if you guys made it down. at the point when you guys get here all the work will be done, so their wouldnt be any distraction at all.
Great day in the gym today, must be strong from all the food I've eaten the last three days.
Quads/Tris Tuesday/ Friday
Leg extensions 25x60/3(warmup)
Dips 36lb counterweight 16x3,
HS iso leg extension 30x20 40x20 drop set 70x10ds 60x10ds 50x10ds
Slant board side to side crunches 35x3
Single arm tricep 30x12x3
Hack squats 25 x15, 35 x12, 45 x10, 55x8
Triceps pull down Rope 80x12x3
Hammer strength Ab Crunch 20x35, 20x50
Leg press 100x20, 175x15 225x12, drop set 225x10ds 175x10ds 125x10ds 100x10ds 90x10 ( now here, you’re just tryin to kill me)
Wide grip cable tricep 70x12x3
Seated Leg Extension 115x12x3
Ab crunches 200x2
10 min Treadmill 8 inline 4.0 speed
2 c coffee
½ c oatmeal w/ 1/2 tsp of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
Chicken Caesar Salad
3+ liters water
now that's a quad workout trixie. kudos to those numbers and you