Sexyback's GIRL POWER Transformation

[timberwolf]

Thanks

Yeah, that would be a westside style program.. not my kind of thing, but sexyback might like it.

Here you go SB - http://www.defrancostraining.com/art...s_westside.htm

Of course, what you were thinking of doing would be a modified version of that.. but that should give you an idea.

Beat me to it...

Oh well...great minds think alike.

[pu12en12g]

Hopefully no headache today ? Please keep us updated either way

Also what is your timing / dosage on the WRAATH ?

[Sexyback]

Hopefully no headache today ? Please keep us updated either way

Also what is your timing / dosage on the WRAATH ?

Yesterday after my workout, I still had a headache (usually the pump from my workouts helps), so I layed down and had an hour long nap before dinner. Woke up and it was still there, until I went to bed. Not cool. Perhaps it was from the heat, it was very humid yesterday.
I thought I had a slight headache this morning when I woke up, but I didn't really. I feel fine today so far *fingers crossed*.

I have been taking my PW during my workouts, at around 5pm. Yesterday I actually mixed it with Universal Storm (tasted so yummy!). I've lowered my dosage of PW to one scoop instead of two just recently, with only about 10oz of water.

[SnowFly]

I need to explore the squat rack as well....

I think your new routine is looking good !

[Sexyback]

I need to explore the squat rack as well....

I think your new routine is looking good !

The squat rack is my lifesaver! It was a good investment for us!

[SnowFly]

I will give it a shot this weekend when the gym is a little more dead.. dont want to make a fool of myself back there with all them buff firefighters LOL

You work out from home? I didn't realize.... For some reason I have to be in the gym or Im not motivated

[Sexyback]

I will give it a shot this weekend when the gym is a little more dead.. dont want to make a fool of myself back there with all them buff firefighters LOL

You work out from home? I didn't realize.... For some reason I have to be in the gym or Im not motivated

I'm sure the buff firefighters will help give you some pointers! Try it out.

I do workout at home, I love it. It's cheaper, and it never closes!

[Sexyback]

Workout

BB Bench Press: 1x5 @ 65lb BB, 7x3 @ 75lb BB PB!!
superset with
Standing DB Press: 8x3 @ 25lb DB's

Bent Over DB Rows: 8x3 @ 35lb DB

Assisted Pull Ups: 4x3 wide grip, 4x3 close underhand grip

30 mins cardio: 230 cals burned

Diet

Wake: 5:30 - 2 capsules Red Acid Gen 2
Breakfast (6am): shake with 1 cup milk, 1 scoop vanilla whey, 4 frozen strawberries
Snack (9am): 1/2 cup cottage cheese, 1 tbsp jam,
Lunch (11:30am): 1/2 cup chicken, 1/2 beans, 1/2 oz almonds
Snack (2pm): 1 can tuna, 1/2 oz almonds
Preworkout: 1/3 cup All Bran Buds, 1/2 cup milk
During workout: 1 scoop Purple Wraath, 1 scoop Universal Storm
Postwokrout (6pm): 1 scoop whey with water,
Dinner(7pm): Burger on Kaiser, 1 cup salad, 1 tbsp dressing, 1/2 serving feta cheese, 1/2 cup tomato, 1/2 cup cucs, 1/2 tbsp sunflower seeds
Snack (8:30pm): 1/2 cup cottage cheese, 1 tbsp jam

Calories: 1982
Protein: 169g
Carbs: 169g
Fat: 74g
Fiber: 32g

Notes

No headache today, which was good, but I was having a pain in my lower back, which bothered me while doing the DB Rows. I was scheduled to see the chiropractor Friday, but they called to reschedule for Monday. Hopefully I'll be ok until then. I also noticed that during cardio I was sweating more than usual. I must have been really pushing it!

[cboesger]

Congrats on the PR


Those are some good links, I have some reading to do, thanks

Keep up the great work!!!

[Sexyback]

Congrats on the PR


Those are some good links, I have some reading to do, thanks

Keep up the great work!!!

thanks!

I have lots of reading to do too. *lol*

[pu12en12g]

Good eats , and good work !!!

[SnowFly]

can I ask a silly question?

"Standing DB Press: 8x3 @ 25lb DB's"

When you say 25 lb dumbbell press, do you mean you had 25 lb in each hand? Because I've always been "totalling both weights" like "50 lb".

[Sexyback]

can I ask a silly question?

"Standing DB Press: 8x3 @ 25lb DB's"

When you say 25 lb dumbbell press, do you mean you had 25 lb in each hand? Because I've always been "totalling both weights" like "50 lb".

yup, 25lb each hand. I always put the weight of one dumbell, so for dumbell curls when I say 15lb DB's, that means 15 in each hand.

[terracotta]

Yeah, that's 8 sets of 3 as well

I always put 25x2# or I get confused haha

[Sexyback]

Workout

None: need to rest my back and traps, due for a break anywas

Diet

Wake: 5:30 - 2 capsules Red Acid Gen 2
Breakfast (6am): shake with 1 cup milk, 1 scoop vanilla whey, 1/4 cup raspberries
Snack (9am): 1/2 cup cottage cheese, 1 tbsp jam,
Lunch (11:30am): 1/2 cup chicken, 1/2 beans, 1/2 oz almonds
Snack (2pm): 1 can tuna, 1/2 oz almonds
4pm: 2 capsules Red Acid Gen 2
Snack (4pm): 1/3 cup All Bran Buds, 1/2 cup milk, 1 chocolate chip cookie, few ritz chips
Dinner(7pm): Sirloin steak, 1 cup salad, 1 tbsp dressing, feta cheese, 1/2 cup tomato, 1/2 cup cucs, 1 tbsp sunflower seeds
Snack (8:30pm): 1/2 cup cottage cheese, 1 tbsp jam

Calories: 1836
Protein: 161g
Carbs: 157g
Fat: 66g
Fiber: 34g

Notes
Nothing really to report today. I'm just going to relax tonight, and workout legs tomorrow. I have the day off work too! yippee!