24k's Log Preserving the Sexy!

[ck2006]

Aug. 4th

Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal

7:00
25g protein
1 superseed

7:30 Trained Shoulders and abs

10 minute run

Superset
3 sets of 8 shoulder press (25lb DBs)
3 sets of 8 bicep curls (30lb barbell) *Not really sure why I did this lol*

3 sets of 12 side lateral raises (7.5 lb DBs)

Superset
3 sets of 10 rear delt press on machine (40lbs)
3 sets of 10 front lateral raises (7.5 lb DBs)

Superset
3 sets of 14 cable crunches (45lbs)
3 sets of 14 rear delt raises (7.5lb DBs)

Superset
3 sets of 14 crunches on the floor, feet elevated on bench and 20lb DB on chest
3 sets of 12 rotator cuff raises (7.5lb DBs)

*Now I'm tired lol, my legs are killing me

9:00
25g protein
1 banana
1 Emergen C

Good morning supersetting, super sexy girl! (just thought of that one, what do you think?) Have a great weekend!

 

[Miss24k]

Good morning supersetting, super sexy girl! (just thought of that one, what do you think?) Have a great weekend!

LOL

I like it

 

[sbt2082]

Nice workout
Dropping by to say helllllo Hope ya have a great weekend!!!

 

[Miss24k]

Aug. 4th

Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal

7:00
25g protein
1 superseed
1 tbsp black cherry concentrate

7:30 Trained Shoulders and abs

10 minute run

Superset
3 sets of 8 shoulder press (25lb DBs)
3 sets of 8 bicep curls (30lb barbell) *Not really sure why I did this lol*

3 sets of 12 side lateral raises (7.5 lb DBs)

Superset
3 sets of 10 rear delt press on machine (40lbs)
3 sets of 10 front lateral raises (7.5 lb DBs)

Superset
3 sets of 14 cable crunches (45lbs)
3 sets of 14 rear delt raises (7.5lb DBs)

Superset
3 sets of 14 crunches on the floor, feet elevated on bench and 20lb DB on chest
3 sets of 12 rotator cuff raises (7.5lb DBs)

*Now I'm tired lol, my legs are killing me

9:00
25g protein
1 banana
1 Emergen C

12:00
3.5oz ground chicken
1/2C organic tomato basil/garlic sauce
small onion
1 tbsp parm. cheese
3oz potato
3oz carrots

2:00 Nap

3:30
1/2 musclemilk

5:00
1/2 muscle milk

7:00
1 organic apple sauce

8:30
fresh veggie juice

9:00
3.5oz chicken
1 tbsp parm. cheese
1 tbsp italian bread brumbs
2 tbsp 1/2C organic tomato basil/garlic sauce
5oz cucumber

Total: 1536
Fat: 51 31%
Carbs: 127 28%
Fiber: 23
Protein: 156 41%

 

[florencia]

Hi Diamond Girl!

 

[DieselGunz]

Hi Diamond Girl!

that reminds me of that 80s song

 

[*Bunny*]

Ok ok .. it's been a week .. were are you Missy ?!?!​

Hope all is well

​

 

[Miss24k]

Sorry buns, I haven't had time to get online much, just things going on in my real life. I got your email so I thought I should come in here and let you ladies know I'm alive.

 

[velvett]

Hope all is well MissK

 

[sbt2082]

There you are!!!!!!!!!! I missed you tooooo!!!!!