Sexyback's GIRL POWER Transformation

[Sexyback]

I am ingesting my first scoop of WF! I've mixed it with a scoop of PW and a scoop of Storm. I'm not even half way done and it's kicking in! And it doesn't taste too bad though.

I have one big clump in my container and the scoop was full and was hard too, it made me laugh, but it's fine. Did someone say I should store it in the fridge?

[cboesger]

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.

Those work well, those are on here but there are a few other good ones as well...

Calves

I am ingesting my first scoop of WF! I've mixed it with a scoop of PW and a scoop of Storm. I'm not even half way done and it's kicking in! And it doesn't taste too bad though.

I have one big clump in my container and the scoop was full and was hard too, it made me laugh, but it's fine. Did someone say I should store it in the fridge?

Sweet! Yeah, I would break it up a bit with a knife and then store in the fridge to help that situation out a bit.

Enjoy teh FLOOD

[Sexyback]

Those work well, those are on here but there are a few other good ones as well...

Calves




Sweet! Yeah, I would break it up a bit with a knife and then store in the fridge to help that situation out a bit.

Enjoy teh FLOOD

Sweet! thanks Chris!

I had a rockin workout this morning! I"m still pumped! I was just a sweating too! It felt great!

[Sexyback]

August 24

Workout
DB Row(5x5): 20, 25, 30, 25, 25
Pullups(3x8): bodyweight
BB Shoulder Press(5x5): 45, 45, 50, 50, 55
Side Shoulder Raises(3x8): 8x2, 8x2, 8x2
Incline Chest Press(3x8): 25x2, 25x2, 25x2

August 25

Workout
Romanian Deadlift(5x5): 75, 85, 95, 105, 115
Goodmornints: (3x8): 75, 80 80
Walking Lunges(3x15): bodyweight
Skullcrushers(3x10): 15, 15, 15
Dips(3x12): bodyweight

[cboesger]

Nice workouts April, everything still going well?

[Sexyback]

Nice workouts April, everything still going well?

Well, Diet hasn't been that great since my cheat meal Thursday. Friday I had some buffalo fingers and a ton of popcorn. Saturday I didn't eat much all day, but for supper went out for some fancy, gross food that almost made me throw up. I won't be going there again! Sunday didn't eat much again, had a few chicken pieces and wedges and made some homemade tomato soup.

But what can you do!
Contest is almost done, time to kick it up a notch and add in some more cardio and more low carb days! Hopefully that will do the trick!

[Sexyback]

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

PM
25 mins cardio - 206 cals burned
Ab Work

Diet: Low carb
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 oz coffee, 2 RA
Snack(9am): 2 hard boiled eggs, 1/2 oz almonds
Lunch(11:30am): 1 cup chicken, 1.5 cups tomato soup
Snack(3pm): 1 can tuna, 1/2 oz almonds
Supper(6pm): steak, veggies
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

Notes
I think I"m going to make more soup tonight and add some broccoli in it. It was pretty simple!
I need more veggies today, but my cucs were bad and I didn't have time to cut up some broccoli for my lunch. I will do better tomorrow!

[bull.dogz]

Well, Diet hasn't been that great since my cheat meal Thursday. Friday I had some buffalo fingers and a ton of popcorn. Saturday I didn't eat much all day, but for supper went out for some fancy, gross food that almost made me throw up. I won't be going there again! Sunday didn't eat much again, had a few chicken pieces and wedges and made some homemade tomato soup.

But what can you do!
Contest is almost done, time to kick it up a notch and add in some more cardio and more low carb days! Hopefully that will do the trick!

You know that cheat meal threw me off too. The last few days it's been horrible. Time to get back on track.

[Sexyback]

You know that cheat meal threw me off too. The last few days it's been horrible. Time to get back on track.

I agree! We'll need to support each other.

My wedding is in 2 months!!!

[Sexyback]

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

Diet
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 oz coffee, 2 RA
Snack(9am): 2 hard boiled eggs, 1/2 oz almonds, broccoli
Lunch(11:30am): 1 cup chicken, 1.5 cups tomato soup, broccoli
Snack(3pm): 1 can tuna, 1/2 oz almonds, broccoli
Supper(6pm): chicken, veggies
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

[Sexyback]

oh and BTW I have lower ab DOMS!!

Yippee

[bull.dogz]

oh and BTW I have lower ab DOMS!!

Yippee

[cboesger]

oh and BTW I have lower ab DOMS!!

Yippee

Awesome

[Sexyback]

Workout
Off day

Diet: Low carb
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 oz coffee, 2 RA
Snack(9am): 2 hard boiled eggs, 1/2 oz almonds, broccoli
Lunch(11:30am): 1 cup chicken meatballs, 1.5 cups tomato soup, cucs, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds, broccoli
Supper(6pm): steak, veggies
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

Notes
Very tired today. I stayed up way to late last night, so I'll need to go to bed early tonight. Today is a scheduled rest day, so back at it tomorrow

[Sexyback]

Workout AM
BB Shoulder Press(5x5): 45, 45, 50, 55, 60 PB
Front Shoulder Raises(3x8): 8x2, 10lb + ez curl bar, 10lb + ez curl bar
DB Rows(5x5): 20, 25, 30, 35, 35
Assisted Pullups(3x8): bodyweight

PM
Plyo movements:
stair jumps: 3x10 at bodyweight
stair march: 4x10 at bodyweight
lateral jumps: 3x10 at bodyweight
squat jumps: 3x10 at bodyweight
Football run: 8 intervals at 15 secs each
imaginary skipping: 4 sets of 30 secs each
Jumping jacks: 4 sets of 30 secs each

Ab work:
crunches with legs on ball: 3x15
oblique crunches with legs on ball: 3x12
crunches with knees up and ball between feet and bum: 3x15
oblique crunches on ball: 3x12
standing side crunches: till it hurt
torso twists: till it hurt

Diet Low carb
Preworkout(4:30am): 1 scoop WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 scoop whey, 1/4 cup oats, 2 RA
Snack(9am): 2 hard boiled eggs, 1/2 oz almonds,
Lunch(11:30am): 1.5 cup chicken meatballs, cauliflower, cucs, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds, broccoli
Supper(6pm): chicken, veggies
Snack(8:30pm): 1 scoop whey, 1 tbsp PB