Sexyback's GIRL POWER Transformation

[cboesger]

Workout
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

Awesome, congrats on the PR April

[Sexyback]

Awesome, congrats on the PR April

Thanks Chris!


I just updated my workout with my plyo moves and ab work! tired now! and hungry!

[pu12en12g]

Good lifts and good eats !!!

[Sexyback]

Workout
Romanian Deadlifts(5x5): 75, 85, 95, 105, 115
Walking Lunges(3x15): bodyweight
Good mornings(3x8): 75, 85, 85
Tricep Dips on bench(3x12): bodyweight
Skull Crushers(3x8): 15, 15, 15

Diet Moderate 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): chicken fries, salad, 2 RA
Snack(2:30pm): 1 can tuna, 1/2 oz almonds
Supper(7:30pm): cheese pizza
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

Notes
My calves are hurting today, must be from the plyo yesterday. I just had a long nap and when I got up, ouch, they hurt even more. There are other spots on my body that hurt as well. My front delts. nice! My legs a little. nice! My back a little. nice!

[Sexyback]

Saturday, Sunday and Monday were rest days, much need at that. I got lots of sleep! Diet was crap.

Back on track tomorrow! Cutting out salt and pop. I need to drink tons of water too and up my fibre as I'm having difficulty being regular as well.

[Sexyback]

Workout AM
BB Rows(5x5): 65, 75, 85, 95, 105
Back Extensions(3x10): 10, 10, 10
BB Chest Press(5x5): 55, 65, 75, 80, 80
Incline Flyes(3x8): 20x2, 20x2, 20x2

PM
30 mins cardio - 206 cals burned

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 hard boiled eggs, 2 RA
Snack(9am): 1 scoop whey, 1 tbsp psyllium, 1/2 oz almonds,
Lunch(11:30am): 1/2 cup roast beef, 3/4 cup mashed cauliflower, cucs, 2 RA
Snack(2:30pm): 1 can tuna, 1/2 oz almonds, cucs, mustard
Supper(7:30pm): roast beef, caesar salad
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

Calories: 1360
Protein: 143g
Carbs: 38g
Fat: 68g

[Sexyback]

Workout
BB Squats(5x5): 95, 105, 115, 125, 130
One Legged Squats(3x8) 20x2, 20x2, 20x2
SLDL(3x8): 95, 95, 95
Bicep Curls (3x6): 20x2, 20x2, 20x2

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): 1 scoop whey, 1 tbsp psyllium, 1/2 oz almonds,
Lunch(11:30am): 1/2 cup roast beef, 1 cup mashed cauliflower, cucs, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds, cucs, mustard
Supper(6pm): steak, broccoli
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

[Sexyback]

Workout
DB Rows(5x5): 25, 25, 30, 30, 35
Assisted Pullups(3x8): bodyweight
Standing BB Shoulder Press(5x5): 45, 50, 55, 55, 60
Front Shoulder Raises(3x8): 10+ex bar x 3

Diet
Preworkout(4:30am): 2 scoops WF, 1 scoop Storm, 1 Scoop PW
Postworkout(6am): 1 english muffin, 1 scoop whey, 2 RA
Snack(9am): 1/2 oz almonds,
Lunch(11:30am): steak, peas, cucs, 1 scoop whey, 1 tbsp psyllium, 2 RA
Snack(3pm): 1 can tuna, 1/2 oz almonds
Supper(6pm): spinach dip with pita bread, mini hamburger, chicken quesidilla
Snack(8:30pm): 1 scoop whey, 1 tbsp PB

[RenegadeRows]

Very disciplined logging, I can't remember what I ate for lunch

[Sexyback]

Very disciplined logging, I can't remember what I ate for lunch

I eat the same thing pretty much every day so it's easy to remember!

Thanks for stopping by!

[bull.dogz]

I eat the same thing pretty much every day so it's easy to remember!

Thanks for stopping by!

I know how that goes!

[Sexyback]

I know how that goes!

sure does make it easy for the early mornings when packing my lunch

[bull.dogz]

sure does make it easy for the early mornings when packing my lunch

I know, I usually cook in bulk so that I don't have to cook every night.

[bull.dogz]

sure does make it easy for the early mornings when packing my lunch

I know, I usually cook in bulk so that I don't have to cook every night.

[cboesger]

Hey April! How's everything going?