Sexyback's GIRL POWER Transformation

[Sexyback]

Workout

Romanian Deadlifts(5x5): 65, 75, 85, 95, 105
Good Mornings(3x8): 75, 75, 75
Walking Lunges(3x15x2): bodyweight
Tricep Dips(3x8): bodyweight
Skullcrushers(3x8): 20, 20, 20

Diet - High Carb

Breakfast(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz cold coffee, 2 RA capsules
Snack(9am): 2 pcs WW toast, 1 tbsp PB
Lunch(11:30am): 1/2 cup turkey breast, 1/2 cup rice
Snack(2pm): Klondike ice cream sandwich
Preworkout(4:30pm): 2/3 cup All Bran Buds, 1/2 cup milk, 1 scoop Shock
During workout(5pm): 1 scoop PW, 1 scoop Storm
Postworkout(5:30pm): 1 scoop whey, 1/4 cup oats
Supper(8pm): stirfry (turkey, rice, water chestnuts, corn, mushrooms)

Calories: 1623
Protein: 127g
Carbs: 215g
Fat: 34g

Notes
Didn't feel very energetic tonight, and my workout wasn't very challenging. I don't know what it is, perhaps because it's low reps. Perhaps I need to lift faster and get my heartrate up a bit more, not sure.
High carb days aren't really fun in my books. Sure you get to eat more, but I get bloated and perhaps too much carbs are making me lethargic.

[pu12en12g]

Notes
Didn't feel very energetic tonight, and my workout wasn't very challenging. I don't know what it is, perhaps because it's low reps. Perhaps I need to lift faster and get my heartrate up a bit more, not sure.
High carb days aren't really fun in my books. Sure you get to eat more, but I get bloated and perhaps too much carbs are making me lethargic.

Good insight.. what are you doing for warmup sets ?

[Sexyback]

Good insight.. what are you doing for warmup sets ?

nothing really, just doing lighter weights withing my set/rep scheme...

[pu12en12g]

nothing really, just doing lighter weights withing my set/rep scheme...

Try at least 1 set of around 15 reps (lightweight) to warm up IMO. If not, try less rest between sets = intense. Should make a pretty big difference.

Just my $ .02

[Sexyback]

Try at least 1 set of around 15 reps (lightweight) to warm up IMO. If not, try less rest between sets = intense. Should make a pretty big difference.

Just my $ .02

Alright, I think I'll try both! I was also thinking of doing some jumping jacks or pushups or something inbetween sets on days that seem to be lagging...we'll see.

you're $ .02 is worth millions to me!

[Sexyback]

Workout
Off

Diet

Breakfast(6am): 1 scoop whey, 1 cup milk, 2 oz cold coffee, 2 RA capsules
Snack(9am): 2 eggs, 1/2 oz almonds
Lunch(11:30am): chicken breast, salad, 2 RA capsules
Snack(3:30pm): 1 can tuna, 1/2 oz almonds
Supper(6pm): chicken breast, tomatoe & cucumber salad, sauteed mushrooms
Snack(10pm): 1/2 scoop whey

Calories: 1589
Protein: 191g
Carbs: 39g
Fat: 70g

[cboesger]

Your dinner looks great April, I might have to whip up something like that tonight

[Sexyback]

Your dinner looks great April, I might have to whip up something like that tonight

we had dinner at swiss chalet. Didn't feel like cooking last night!

[Sexyback]

Workout

BB Rows(5x5): 65, 65, 75, 85, 95
Back Extensions (3x8): 10, 10, 10
BB Bench Press(5x5): 45, 65, 75, 75, 75
Incline Flyes(3x8): 20, 20, 20
Standing calf raises(3x12): 20, 20, 20
Ab crunches

Diet - Low carb
Breakfast(8am): 1 scoop whey, 1 cup milk, 2 oz cold coffee
Preworkout(11am): 1 scoop PW, 1 scoop Shock Therapy, 1 scoop Storm
Postworkout(12:30pm): 1 scoop whey
Lunch(1pm): 2 eggs, 1/2 oz almonds, cucs
Snack(4pm): 1 can tuna, 1/2 oz almonds
Supper(7pm): teriyaki chicken salad with monterey cheese and sweet onion dressing
Snack: TBD


Without last snack:
Calories: 1092
Protein: 137g
Carbs: 39g
Fat: 47g

Notes
Going to a birthday party tonight, so not sure what sort of food they will have there, I'm hoping some meat and veggies so I'll try to eat as best as I can. I'm bringing my salad with me just in case there is nothing. If I have to, I'll stop on the way home or eat something when I get home.

[pu12en12g]

Notes
Going to a birthday party tonight, so not sure what sort of food they will have there, I'm hoping some meat and veggies so I'll try to eat as best as I can. I'm bringing my salad with me just in case there is nothing. If I have to, I'll stop on the way home or eat something when I get home.

wow... that's dedication

[Sexyback]

Eeek. So the birthday party didn't go so well, I ended up having a few carbs, but I think my calories were still in check. Yesterday turned into a cheat day, but you only live once right. Back on track again today

[cboesger]

Eeek. So the birthday party didn't go so well, I ended up having a few carbs, but I think my calories were still in check. Yesterday turned into a cheat day, but you only live once right. Back on track again today

Don't worry about it, just one day. Great to see you get back into it quick

[Sexyback]

Well yesterday turned into another bad day, but oh well. Stress will do that to you sometimes. I'm going to try and do 4 low carb days to make up for it this week. This is also my first week of morning workouts, man I'm tired. It's still dark out, I slept like crap. This better be fun!

[pu12en12g]

This is also my first week of morning workouts, man I'm tired. It's still dark out, I slept like crap. This better be fun!

It' GO TIME budday !!!

[Sexyback]

Workout
BB Squats (5x5): 75, 85, 95, 105, 115
One Legged Squats(3x8): 15x2, 15x2, 15x2
SLDL(3x8): 95, 95, 95
Bicep Curls(3x8): 15, 15, 15

Diet: Low carb

Preworkout(4:30am): 1 scoop Shock Therapy, 1 scoop PW, 1 scoop Storm
Postworkout(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2oz coffee, 2 RA
Snack(9am): 3 eggs, 1/2 oz almonds
Lunch(11:30am): 1 cup chicken, cucs, 2 RA
Snack(3:30pm): 1 can tuna, 1/2 oz almonds
Snack(6pm): 1 scoop whey, 1 tbsp PB
Supper(8pm): 1 cup roast beef, broccoli, cheese

Calories: 1478
Protein: 166g
Carbs: 39g
Fat: 70g

Notes
Waking up today was hard. I couldn't sleep last night, too many things going through my head. I got about 4-5 hrs sleep total. My stomach this morning was not so hot. I'm thinking it was from my preworkout shake, but I'm hoping I'll get used to it.