Sexyback's GIRL POWER Transformation

[Sexyback]

Don't worry about it April, your hard work has been paying off. I'm sure it'll jump start again soon, keep it up!

Thanks for your support Chris! I was a very bad girl this weekend. My diet was horrible, not enough food and not enough good food. Then Saturday, drank way to much and was sick all day Sunday. Was in bed all day and didn't eat much at all. Bleh!

Ready to get back on track today! Skipped my AM workout though, but will see what I can do tonight. The house need a major cleaning so perhaps I'll put on some tunes and bust my butt while cleaning!

[Sexyback]

Workout
AM
BB Rows(5x5): 65, 75, 85, 95, 100 PB!
Back Extensions(3x8): 10, 10, 10
BB Bench Press(5x5): 55, 65, 70, 75, 80
Incline Flyes(3x8): 20x2, 20x2, 20x2

PM
20 mins cardio - 144 calories burned
Calf Raises: 3x20 @ bodyweight
Ab Work

Diet
Preworkout(4:30am): 1 scoop PW, 1 scoop Storm, 1 scoop Shoch Therapy
Postworkout(6am): 1 scoop whey, 1 cup milk, 1/4 cup oats, 2 oz coffee, 2 RA
Snack(9am): 2 eggs, 1 cup cucs, 1/2 oz almonds
Lunch(11:30am): 1 cup chicken, broccoli, snow peas, mushrooms, olive oil, cucs
Snack(3pm): 1 can tuna, 1/2 oz almonds
Supper(7pm): fish, broccoli, snow peas
Snack(8:30pm): 1 scoop whey, 1/2 tbsp psyllium husk, 1 tbsp PB

Calories: 1520
Protein: 171g
Carbs: 48g
Fat: 70g

[Sexyback]

Workout
BB Squats(5x5): 85, 95, 105, 115, 125
One Legged Squats(3x8): 20x2, 20x2, 20x2
Bicep Curls(3x6): 20x2, 20x2, 20x2
SLDL(1x8): 95 **

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 coffee, 2 RA
Snack(9am): 2 eggs, 1 cup cucs, 1/2 oz almonds
Lunch(11:30am): 1 cup chicken, broccoli, snow peas, cucs, cherry tomatoes, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds, cucs
Supper(7pm): chicken thigh, broccoli, olive oil
Snack(8:30pm): 1 tbsp PB, 1 scoop whey

Calories: 1651
Protein: 174g
Carbs: 46g
Fat: 83g


Notes
**Felt dizzy, nauseous and sick today. Woke up with a major headache so I couldn't finish my SLDL, bending over was not a good thing this morning! Was very tired today, so added 200 mg of caffeine with my second dose of RA. Lasted a good 3 hours then energy levels dropped again!

[bull.dogz]

Your kicking butt girl! Keep it up. How's the ab workout coming along? Did you try that exercise?

[Sexyback]

Your kicking butt girl! Keep it up. How's the ab workout coming along? Did you try that exercise?

well I tried V Ups but couldn't do them, I guess I'm not strong enough. I did some "rollouts" on my ball where I go on my knees, put my hands on the ball and lean forward...and I did some planks.

I'm wondering if it's because of my breathing, I find I hold my breath when trying to do various ab exercises.

[bull.dogz]

well I tried V Ups but couldn't do them, I guess I'm not strong enough. I did some "rollouts" on my ball where I go on my knees, put my hands on the ball and lean forward...and I did some planks.

I'm wondering if it's because of my breathing, I find I hold my breath when trying to do various ab exercises.

Breathing definately helps! lol Did you try the jackknife exercise? That one's a killer for me. (Even when I breathe)

[Sexyback]

Didn't workout yesterday, took my rest day. I had and still have major DOMS in my calves! It's very hard to walk!

Yesterday's diet was perfect until I skipped my tuna and had Mexican cuisine for supper, but damn it was good! Got left overs for tonight too! mmmmm

[pu12en12g]

....major DOMS in my calves! It's very hard to walk!

Welcome to my world !! GOTTA LOVE IT

[Sexyback]

Welcome to my world !! GOTTA LOVE IT

I have NEVER had DOMS in my calves like this before. And I did them at bodyweight, high reps! I was supposed to do calves again today, but there is no way!

[cboesger]

I have NEVER had DOMS in my calves like this before. And I did them at bodyweight, high reps! I was supposed to do calves again today, but there is no way!

Nice DOMS FTW!

Might want to consider a few extra stretching exercises to prevent that somewhat in the future. Let me know if you want some good ones

[pu12en12g]

extra stretching exercises....Let me know if you want some good ones

^^^^

His middle name is "smooth"

[A50SNAKE]

^^^^

His middle name is "smooth"

she can get all the "stretchin'" she needs...all she has to do is ask...or just look at me justtttt right, hehehe

[Sexyback]

Nice DOMS FTW!

Might want to consider a few extra stretching exercises to prevent that somewhat in the future. Let me know if you want some good ones

ya, if you have some good stretches that would be great. I usually just push my toes up against a wall or stuff like that, or lean forward on a wall with my legs out but keep my heels down. I think it hurts so much because I did raises with my heels together and my toes together for a few sets.

[Sexyback]

^^^^

His middle name is "smooth"

oh my!

[Sexyback]

she can get all the "stretchin'" she needs...all she has to do is ask...or just look at me justtttt right, hehehe