[Josie]

Originally Posted by Dan

Congrats on the cheet weekend..

Whine away we are here for ya

Thanks Dan,
I already have a headache trying to figure out how I'm going to fit all this in.

I swear I'll need a schedule just to eat!
Daily I have to take

Whey (Iso)
Caseinate
Thermogenix
6-oxo (4 at night)
Glutamine (morning before meal, in post-workout shake and before bed)
Apple vinegar (either used to make salad dressing or 1-3 tablespoon in water daily)
Oxyvita (3 tablespoon daily)
Cal-Mag (500 mg post-workout)
Potassium (1 in the am)
VM-75 (once a day)
Rhodiola (3 times daily)

I have 5 meals a day..used to that so no worries here.

She'd like me to split my workout in two and go twice a day (muscles in the AM and cardio in the evening).
However, If I have to much work and cannot split my workouts, she says she won't be to mad at me but really want me to try as mush as possible.

I'll post my workout later on

[Dan]

cool i would love to see the routine

[Josie]

Originally Posted by Dan

cool i would love to see the routine

well here it is! (and only for 4-5 weeks)

The good news is that according to Francine, I’m not very far from my goal. (YEAHHH)

This routine is mostly designed to increase flexibility, improve posture and fix pain in my upper back.

This plan is divided in 3 days and I have to do it a total of 5 times a week.
Leg (day 2) should only be done once.

Day one: Back, shoulders abs, stability

Field goal incline w/DB 4 x 8-12
Chin up 4 x 8-12
DB Pull over on ball 4 x 12-15
Push press w/ large grip 4 x 8-10
Front & side DB raise 3 x 8-12
**Tricky one she call that “opening the barn doors” 3 x 8-12
Lumbar stability w/ball 3 x 8-12

Post WO: stretch pecs, biceps, lats, upper back

Day Two: legs & abs
Barbell Step ups 3 x 8-10
Lunges 3 x 12-15
Leg curl/hip extension w/ball 3 x 8-12
Hyperflexion 2 x 8-10
Hyperextension 2 x 6-8
QL elevation 2 x 8-10
Leg press 45 2 x ASMAP (as many reps as possible) in 2 min

Day Three: arms & abs
Kneeling pulley EZ curl 5 x 10-12
Zottman curl 5 x 8-10
Skull crusher/press 4 x 10-12
Cable Overhead Extension 4 x 8-10
Sidelying rear delt flexion 3 x 12-15
Sidelying external rotation 3 x 8-12
Cable crunch 4 x 8-10

Post WO: stretch pecs, biceps, lats, upper back

Everyday I have to do stretch my extensors, flex/strengthen my neck, tummy vacuum and do butterflies.

It doesn't seem much but I believe she knows her stuff

[Josie]

OKey dokey!

Last night I did Day Two: legs & abs

OUCHHHH! especially the ASMAP on the 45 Leg press at the end of the work out!

That's a killer!

Today did day 3 and cardio, and tried to hide from one of the gym freaks! So count this as double cardio day

[Trick D]

tried to hide fromone of the gym freaks!

Lol... that is pretty funny. Thank him for the extra cardio section.

[Josie]

TrickD I swear that man is seriously scaring me! Anywhere I go... he goes.He yells my name super loud when I leave (never told him my name...never even SPOKE to him) I just crank up the music; look somewhere else and try my best to avoid him!

Okey dokey! here's another update! Sylvia who making my suits has decided on those two one (pink is exactly like the one I'll have, but blus will be a one piece) this is really a final decision this time!! no turning back.

so here they are... and a little updated pic of my belly!

Today I worked out at the smallest gym and I'm very unhappy because the did not have the cables and leg stap I needed for 2 exercises!! I seriously hate this gym! I'll think I'll get up 30 minutes earlier and will go to the other side of town! At least I'll be able to do my full workout

[Dan]

Nice going Josie!!!

[DarkFalcon]

Looking great Josie!! :nosthumbs Hey do you have any girlfriends you could invite to the site? We need more ladies here to help keep you guys company. :yes:

[Sholiz]

Are you just showing those suits Josie or is that you? Either way, suits look great and all 3 pictures are showing a fantastic phyique!

[Dan]

First one is her the others are not.

[Josie]

Originally Posted by DarkFalcon

Looking great Josie!! :nosthumbs Hey do you have any girlfriends you could invite to the site? We need more ladies here to help keep you guys company. :yes:

sorry not anyone around me is very serious about fitness!

[Josie]

Originally Posted by Sholiz

Are you just showing those suits Josie or is that you? Either way, suits look great and all 3 pictures are showing a fantastic phyique!

As Dan said first is me, the others one are Sylvia Tremblay. She's making my suits and is one amazing lady

www.sylviatremblay.com

[Josie]

OKey dokey, so am (hum) working from home today, and I'm a bit bored!

I'll go to the gym in a few minutes today will be Day 2 IE leg day AKA pain in the butt for two days day!

The AMRAP is killing me! I've never felt so sore after a workout in my entire life!
BUT it works wonders!

My legs look better then ever and my bum is not to bad I must say!

I'm taking 6-OXO and I pee fluo almost glows in the dark... I know it supresses estrogen but anyone has taken it before?

No to sure what this is supposed to do exactly and won't see my trainer before a few days? I'm usually full of estrogen and I love it

[Josie]

Last message before heading off and be very hurt later on!

Here are the last pics, next ones should be with suits, I can't wait!!

first week and a half of this program have shown amazing results, last few days seem a bit slow though.

[DarkFalcon]

Originally Posted by Josie

Last message before heading off and be very hurt later on!

Here are the last pics, next ones should be with suits, I can't wait!!

first week and a half of this program have shown amazing results, last few days seem a bit slow though.

VAVOOOM!! :nosthumbs Looking great Josie, the second pic really show's the muscularity in your legs. :weight_li Glad to see you back we missed ya. :line:

[Dan]

Josie what is your diet and routine like? What ever you are doing it is workig quite well.

[Josie]

Workout is up there and diet consists in portion.

I have 5 regular meals + a shake right before bed and one post-workout

A meal consists of 2 1/2 portions of carbs and 2 1/2 portions of protein and one portion of fat (42/42/16)

I eat roughly 2000 calories a day right now :eek2:

I've never had this much food!! I feel full all the time and with all the water I have to drink I feel like I'm going to explode.

I still have a week and a half of this diet/WO.

then I guess I'll start the leaning process...

[Josie]

Originally Posted by DarkFalcon

VAVOOOM!! Looking great Josie, the second pic really show's the muscularity in your legs. Glad to see you back we missed ya.

Thanks Dark!

I'm really happy with the definition starting to show up more and more. My problem is still with my back, I can't wait to see more muscles there!