Sexyback's GIRL POWER Transformation

[cboesger]

Thanks for being a friend Chris!

Absolutely my pleasure and right back at you April

I got my almonds from Costco. They are roasted, but no added fats or salts, they are yummy!

Yeah, I buy mine in bulk also. Can't get enough of them LOL.



Check your Facebook

[Sexyback]

Absolutely my pleasure and right back at you April



Yeah, I buy mine in bulk also. Can't get enough of them LOL.



Check your Facebook

bulk is the shit! that's one thing I'm not worried about when our plant closes, we have so much bulk stuff that we won't starve! People often ask us if we are preparing for the plague or something.

added!

[pu12en12g]

now there's an idea. Or I thought maybe I could be a trainer and have a wine shop in our basement since we make our own wine. who knows.

btw, I'm sure buzzing right now! *lol*

Nice... sounds like low risk with the wine idea too =

[Sexyback]

Nice... sounds like low risk with the wine idea too =

I'll trade you a case of wine for a tub of WF

[pu12en12g]

I'll trade you a case of wine for a tub of WF

ALL UR WINE R BELONGING TO US !!!

Sincerely,
Cervasa

[Sexyback]

ALL UR WINE R BELONGING TO US !!!

Sincerely,
Cervasa

lmao!

[Sexyback]

Workout
30 mins cardio: 258 calories - 15 mins jogging at 5.0mph

Diet
Will update later

Notes
I tried to do abs today, but as usual, I never feel them. I feel I'm wasting my time, I get frustrated and give up. I've never been able to feel a real burn by doing crunches. I hope I can still see my abs through my diet at the end of the contest though.

[Sexyback]

Diet for 7/28

Diet
Wake(8am): 1 scoop shock therapy
Postworkout(10am): 1 scoop whey, 1 cup milk, 1/4 cup oats
Breakfast(11am): 2 eggs
Lunch(2pm): turkey and swiss sandwich
Supper(7pm): 1 1/4 cup chicken, 1 1/2 cobs corn
Snack(10pm): multigrain tostitos, 1 scoop whey

Calories: 1595
Protein: 150g
Carbs: 142g
Fat: 47g

[pu12en12g]

Notes
I tried to do abs today, but as usual, I never feel them. I feel I'm wasting my time, I get frustrated and give up. I've never been able to feel a real burn by doing crunches. I hope I can still see my abs through my diet at the end of the contest though.

Have you tried incline crunches ? (not a full sit-up)

[Sexyback]

Have you tried incline crunches ? (not a full sit-up)

I'm not sure how to do them at home. My bench will decline, but only the back, not the seat, well the seat will, but I can't pin it in place so when I lean back, the seat folds back onto the back of the bench. I used to love those in the gym and they used to work. I wonder how much one of those benches cost....

[Sexyback]

Workout
BB Rows Underhand grip(5x5): 55, 65, 75, 85, 95 PB!
BB Bench(5x5): 45, 55, 65, 75, 75
Back Extensions(3x12): 10, 10, 10
Incline Flyes(3x8): 15, 20, 20
Standing one legged Calf Raises(3x12): 20, 20, 20

Diet: High Carb
Preworkout: 1 scoop Shock Therapy
During Workout: 1 scoop PW, 1 scoop Storm
Postworkout: 1 scoop whey, 1/4 cup oats, 1 cup milk

**The remainder of the day will likely not be counted. We are going to Sunday brunch so who knows what I'll eat and how much, but I'll list what foods I do have so you can get the idea. Today is high carb day and my cheat meal day, so I'm not to worried about macros.

[cboesger]

Congrats on the PR April, looking great

[Sexyback]

Congrats on the PR April, looking great

Thanks Chris! I'm sure feeling it today!

DOMS in my back REAL bad, my shoulder has pain (not sure if I hurt it or what) and my calves!

Tonight I'm hitting my legs! should be good!

[cboesger]

Thanks Chris! I'm sure feeling it today!

DOMS in my back REAL bad, my shoulder has pain (not sure if I hurt it or what) and my calves!

Tonight I'm hitting my legs! should be good!

DOMS are great just as long as they don't effect your next session. Keep an eye on that shoulder and make sure it's nothing more then just DOMS.

Good luck with the legs, hit 'em hard!

[Sexyback]

DOMS are great just as long as they don't effect your next session. Keep an eye on that shoulder and make sure it's nothing more then just DOMS.

Good luck with the legs, hit 'em hard!

well yesterday we went to a friends house for a swim in the pool, and I wanted to lay out in the sun for a bit, so I was on my stomach, and was propped up on my elbows for about 5 mins and when i got up to go into the pool, that's when I noticed it was a bit sore, but i thought I just needed to work it out from the way I was laying. Then it was fine, but then this morning it hurt, and I can feel muscle tension in it today, but it's not too too sore, but I was moving it around this morning and it was cracking a lot. It feels better now, just hurts if I try to massage it. It's my weak shoulder, I'm sure I just used it too much yesterday during my chest workout. I'll ice it tonight if I need to.