Originally posted by cboesger
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Sexyback's GIRL POWER Transformation
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"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout
BB Squats(5x5): 75, 85, 95, 105, 115
One Legged Squats(3x8): 15x2, 15x2, 15x2
SLDL(3x8): 95, 95, 95
Bicep Hammer curls(3x8): 15, 15, 15
Diet: low carb
Breakfast(6am): 1 scoop whey, 1 cup milk, 2 RA capsules
Snack(9am): 2 eggs, 1 tbsp PB
Lunch(11:30am): 1 cup chicken breast, salad w/ dressing, 1/2 oz almonds, 2 RA capsules
Snack(2pm): 1 can tuna, 1/2 oz almonds
Preworkout(4:30pm): 1 scoop Shock Therapy
During workout(5pm): 1 scoop Storm, 1 scoop PW
Postworkout(6pm): 1 scoop whey in water
Supper(7:30pm): sirloin steak, broccoli, olive oil
Calories: 1464
Protein: 165g
Carbs: 41g
Fat: 71g
Notes
Are my carbs low enough??"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout
None - rest day!
Diet - Low carb
Breakfast(6am): 1 scoop whey, 1 cup milk, 2 RA capsules
Snack(9am): 2 eggs, 1/2 oz almonds
Lunch(11:30am): sirloin steak, broccoli, 2 RA capsules
Snack(2pm): 1 can tuna, 1/2 oz almonds
Snack(5:30pm): 1 tbsp PB, whey
Supper(8pm): chicken breast, broccoli, olive oil
Calories: 1484
Protein: 164g
Carbs: 37g
Fat: 75g"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by cboesgerEnjoy the rest day April, hows your shoulder doing?
I hope you were just kidding about leaving my thread over at BB.......
shoulder is feeling 98% better! I'm ready to work it out tomorrow, that's for sure.
"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by Sexybackhee hee I'm still lurking, no worries! why do I get teased so much?
shoulder is feeling 98% better! I'm ready to work it out tomorrow, that's for sure.
BJ is BJ LOL
Great to see the shoulder is better, punish those weights tomorrow
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We are starting new hours at work next week where my fiance will have to go in an hour earlier so instead of trying to sleep while he's getting ready for work, I figured I'd get up with him and try to workout in the mornings. this means I'll be rising at 4:30am. so I have a few questions...
If I lift weights in the morning I need to eat before right? and after right? would a shake before and after be okay? On medium and high carb days I can add oats to my PWO shake.
I think this will sort of screw up my meals for the whole day though because when I get home from work I'll need another snack which would normally be my second whey shake so I don't think I should have 3 each day? I will be able to make supper earlier since I won't be working out after work, but I'll still need something small in there to hold me over from my 2pm snack to my say 6pm supper (but it might be later by the time my fiance arrives home and works out).
help!?!?"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Workout
DB Rows(5x5): 20, 25, 30, 35, 35
Pullups(3x8): bodyweight (I'm almost bumping my head on the bar!)
BB Shoulder Press(5x5): 45, 45, 45, 55, 55
Front Shoulder Raises(3x8): 8x2, 8x2, 8x2
Incline chest Press(3x8): 25x2, 25x2, 25x2
Seated Calf Raises(3x12): 105, 105, 105
Cardio: 30 mins, 230 cals burned
Diet
Breakfast(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz cold coffee, 2 RA capsules
Snack(9am): 2 eggs, 1/2 oz almonds
Lunch(11:30am): 3/4 cup chicken, 1/2 cup brown rice
Snack(2pm): 1 can tuna, 1/2 oz almonds
Preworkout(4:30): 1/3 cup All Bran Buds, 1/2 cup milk, 1 scoop Shock Therapy
During workout(5pm): 1 scoop PW, 1 scoop Storm
Postworkout(6:30pm): 1 scoop whey, 1/4 cup oats, 2 oz coffee
Supper(8pm): 1/2 cup turkey breast, 1/2 cup rice, veggies
Snack(9pm): 1 tbsp PB
Calories: 1664
Protein: 162g
Carbs: 135g
Fat: 55g
Notes
Energy was high today! The right music was playing, and I was just a pushing it!"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by cboesgerGood stuff, glad to see energy is high. What type of music are you talking about?
Thanks again for the kind words on my updated progress pictures, meant alot.
Hey, no problem, you look great! You've worked so hard!"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by Sexybackwell the intenet radio wasn't working last night so I listened to some MP3's, some older stuff, like Black Eyed Peas, some 50 cent, Christina Agrulira (sp?), hip hop dancy stuff.
Hey, no problem, you look great! You've worked so hard!
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Originally posted by cboesgerCool, those are some good ones to get energy from.....except for the one in bold
I was cutting a rug in between my sets!
Last edited by Sexyback; 08-02-2007, 09:42 AM."Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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Originally posted by gymgrrrlGood job!
I cant do that many without assistance.......... yet"Suffer the pain of discipline or suffer the pain of regret!" - Unknown
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