Sexyback's GIRL POWER Transformation

[Sexyback]

Workout
20 mins light cardio - 130 cals burned
Ab work

Diet

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
Didn't sleep well last night, I had stomach cramps so I was tired this morning. I did cardio first, which was alright, then Abs, but not much because I started feeling dizzy, so I stopped.

[Sexyback]

Workout

DB Rows(5x5): 20, 25, 30, 35, 35
Barbell Shoulder Press(5x5): 45, 45, 50, 50, 55
Incline Chest Press(3x8): 25x2, 25x2, 25x2
Side Shoulder Raises(3x8): 8x2, 8x2, 8x2
Close Grip Pullups(3x8): bodyweight
One Legged Calf Raises(3x8): 35, 35, 35

Diet - low carb

Preworkout(4:30am): 1 scoop PW, 1 scoop Storm, 1 scoop Shock Therapy
Breakfast(6am): 1 scoop whey, 1/4 cup oats, 1 cup milk, 2 oz cold 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): sirloin steak, broccoli, olive oil

Calories: 1539
Protein: 172g
Carbs: 41g
Fat: 75g

Notes
Very low energy today. Felt very weak and tired. Pushed through it though. I think I need to concentrate on being in bed earlier, even if I don't sleep right away, laying down and relaxing might help. Also could be because of low carb days. I'm planning on a refeed/high carb day/cheat meal on Saturday and sleeping in that day, so that should help!

[pu12en12g]

Sounds like sleep deprivation ? (Been there = ouch)

Hope things start looking up soon !!!

[Sexyback]

Sounds like sleep deprivation ? (Been there = ouch)

Hope things start looking up soon !!!

It was worse last night! My mind was going crazy. It really sucks! I was going to skip my workout but after I hit the snooze button, I didn't really fall back asleep like I normally would, so I got up, so here I am drinking my preworkout drink. bleh!

[Sexyback]

Workout

Sumo Deadlifts(5x5): 65, 75, 85, 95, 105
Good Mornings(3x8): 75, 75, 75 (ready for a weight increase here)
Walking Lunges(3x15): bodyweight
Skull Crushers (3x8): 20, 20, 20
Tricep Dips(3x8): bodyweight

Diet

Preworkout(4:30am): 1 scoop PW, 1 scoop Storm, 1 scoop Shock Therapy
Breakfast(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz cold coffee, 2 RA
Snack(9am): 2 eggs, 1/2 oz almonds
Lunch(11:30am): sirloin steak, cucs, 2 RA
Snack(3:15pm): 1 can tuna, 1/2 oz almonds
Snack(5pm): 1 tbsp PB, 1 scoop whey
Supper(8pm): TBD

Not including supper:
Calories: 1214
Protein: 127g
Carbs: 56g
Fat: 53g

Notes
I could not fall asleep last night! I tossed and turned for a good two hours! So again, I was very tired this morning. But I pushed through it again. I hurt my back though during the deadlifts, when putting the bar on the floor. I think I'll use the rack next time so I don't have to bend over as much. I'm thinking about having some carbs tonight, I want stir fry! But we'll see how the night goes.

[Sexyback]

Last nights cheat consisted of stir fry with noodles, lots of veggies, and chicken at the Mongolian Grill. Then popcorn with butter at the movies! mmmm

Got to bed late last night so not much sleep again. Went out for the day, and when we got home I had a 2 hour nap

No workout today, just walking pretty much. Also had some more treats today, grilled cheese, tomato soup, deep fried pickle spears, and a couple pieces of chocolate

[pu12en12g]

Last nights cheat consisted of stir fry with noodles, lots of veggies, and chicken at the Mongolian Grill.

[Sexyback]

Workout
BB Rows(5x5): 55, 65, 75, 85, 95
Back Extensions(3x8): 10, 10, 10
BB Bench Press(5x5): 55, 65, 70, 75, 80 PB!
Incline Flyes(3x8): 20, 20, 20
Calf Raises(3x25): bodyweight

Diet
Preworkout(4:30am): 1 scoop PW, 1 scoop Storm, 1 scoop Shock Therapy
Postworkout(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz cold coffee, 2 RA
Snack(9am): 2 eggs, 1/2 oz almonds
Lunch(11:30am): chicken stir fry (with broccoli, mushrooms, water chestnuts), cucs
Snack(3:30pm): 1 can tuna, 1/2 oz alonds
Snack(6pm): 1 scoop whey, 1 tbsp psyllium husk, 1 tbsp PB
Supper(8pm): sausage, broccoli

Calories: 1570
Protein: 125g **too low! not enough chicken at lunch time**
Carbs: 49g
Fat: 96g

Notes
Not to much to note today. I believe I caught up on my sleep over the weekend and was feeling alright this morning

[cboesger]

Awesome workout April, congrats on the PR

Hope I didn't miss too much on my vacation, although it looks like I did miss Mongolian. Good stuff indeed!!!!

[Sexyback]

Awesome workout April, congrats on the PR

Hope I didn't miss too much on my vacation, although it looks like I did miss Mongolian. Good stuff indeed!!!!

not too much, except I've been working out at 5am for a week now!!! Very hard to adjust to! Having stomach issues from my preworkout shake, but was much better this morning!

Mongolian is one of my fav places. Not sure if it's really considered a cheat, but more like a treat!

[Sexyback]

Workout

BB Squats(5x5): 85, 95, 105, 115, 120 PB!
One Legged Squats(3x8): 20x2, 20x2, 20x2
SLDL(3x8): 95, 95, 95
Hammer Curls(3x10): 15,15, 15 increased reps

Diet: low carb

Preworkout(4:30am): 1 scoop PW, 1 scoop Shock Therapy, 1 scoop Storm
Postworkout(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz cold coffee, 2 RA
Snack(9am): 2 eggs, 1/2 oz almonds, 1 cup cucs
Lunch(11:30am): 1 cup turkey breast, 1 cup broccoli, 1 cup cucs
Snack(2:30pm): 1 can tuna, 1/2 oz almonds
Snack(5:30pm): 1 scoop whey, 1/2 tbsp psyllium husk, 1 scoop PB
Supper(8pm): steak, 1 cup broccoli

Calories: 1528
Protein: 161g
Carbs: 52g (a little too high I think)
Fat: 73g

Notes
Had a great night sleep last night. It cooled down and we slept with the window open, which helps so much! I didn't even get up to pee!
The chiropractor last night noticed that my right thigh is more pronounced then my left. He wasn't sure if it was tension or what, but he tried to massage it out and said we'd keep an eye on it. I think it's just the way my hip sits, but we'll see I guess. I'll focus on my squats and leg exercises to ensure I'm not using more of my right leg then my left.

[pu12en12g]

not too much, except I've been working out at 5am for a week now!!! Very hard to adjust to! Having stomach issues from my preworkout shake, but was much better this morning!

Awesome to hear... hopefully your body will continue to adjust to the sleep cycle = for the win

Keep your head up !!!

[Sexyback]

Awesome to hear... hopefully your body will continue to adjust to the sleep cycle = for the win

Keep your head up !!!

Thanks PT!

It's getting a bit depressing because I'm up before the sun now! Since summer is slowly dying on us. I know this will be especially hard come winter when it's cold out and my bed is nice and cozy!

[pu12en12g]

Thanks PT!

It's getting a bit depressing because I'm up before the sun now! Since summer is slowly dying on us. I know this will be especially hard come winter when it's cold out and my bed is nice and cozy!

I can relate a bit... for two winters (long story short) I was Mt. Biking 9 miles through the snow both to and from work. I would set 2 alarms:

a) Alarm to pop stims and then snooze for 1 hour
b) Alarm to actually wake up

It worked VERY well...

[Sexyback]

I can relate a bit... for two winters (long story short) I was Mt. Biking 9 miles through the snow both to and from work. I would set 2 alarms:

a) Alarm to pop stims and then snooze for 1 hour
b) Alarm to actually wake up

It worked VERY well...

first off, are you nuts!!! Mt biking through the snow! that had to be a good workout!

second, that is a good idea! I might have to try that!