Miss24k 2005

[velvett]

Can't wait to see your new set of pics..


Quadzilla - LOL

nice.

 

[Miss24k]

lol @ Velvett

I'll have a few for you soon

Today

8:20
1/2C cream of wheat
1/4C blueberries
1/4C milk
3/4C egg whites

11:05
1/2C sweet potato
1/2C chicken

1:45
1/2C fish
1/2C brown rice
spinach

 

[Miss24k]

lol @ Velvett

I'll have a few for you soon

Today

8:20
1/2C cream of wheat
1/4C blueberries
1/4C milk
3/4C egg whites

11:05
1/2C sweet potato
1/2C chicken

1:45
1/2C fish
1/2C brown rice
spinach

4:00
Shake

5:00
Gym- Legs and abs
Squats 3 sets of 25 (95lbs)
Seated leg press 3 sets of 25 (200lbs)
Leg extensions 3 sets of 30 (40lbs)
Leg curls 3 sets of 30 (40lbs)

Leg raises 4 sets of 25
Oblique crunches on ball with 10lb plate 3 sets of 30
Scissors 3 sets of 30 secs.

7:30
shake

8:00
2 rice cakes, 3 oz turkey

 

[The Shadow]

I think I know...but why the high rep range on the wheels?

 

[Miss24k]

I think I know...but why the high rep range on the wheels?

hmmm and why do you think?

 

[The Shadow]

hmmm and why do you think?

symmetry

 

[Miss24k]

symmetry

Correct

Right now, my upper body needs more muscle, and well you've seen the pics of my legs, I got to even out my body.

I'm squatting 95lbs for 25 slow tempo reps, ass to the ground also, imagine the weight I'd be doing if it was 10 reps, my legs would blow up....I need my damn upper body to blow up already.......

 

[The Shadow]

Correct

Right now, my upper body keeps more muscle, and well you've seen the pics of my legs, I got to even out my body.

I'm squatting 95lbs for 25 slow tempo reps, ass to the ground also, imagine the weight I'd be doing if it was 10 reps, my legs would blow up....I need my damn upper body to blow up already.......

..same page...

 

[Miss24k]

..same page...

ohhhh I understand your struggle then...but my upper body is getting stronger, so I just need to wait it out.

 

[*Bunny*]

ahhh now I get it Thanks for splainin' to the rookie

 

[Miss24k]

4:00
Shake

5:00
Gym- Legs and abs
Squats 3 sets of 25 (95lbs)
Seated leg press 3 sets of 25 (200lbs)
Leg extensions 3 sets of 30 (40lbs)
Leg curls 3 sets of 30 (40lbs)

Leg raises 4 sets of 25
Oblique crunches on ball with 10lb plate 3 sets of 30
Scissors 3 sets of 30 secs.

7:30
shake

8:00
2 rice cakes, 3 oz turkey

10:00
1/2C fish
spinach

11:00
3 tsp peanut butter



Oh and no problem Bunny....glad to be of help.

 

[The Shadow]

pics this weekend?

 

[Miss24k]

Oui Moniseur....


friday
8:30
3/4C wheat of wheat, 1/4C blueberries
1C egg whites

11:15
shake (25g protein, 1/4C oatbran, 1/4C blueberries, 1/2C milk)

* I ran out of sweet potato and chicken got to do the groceries...

 

[Miss24k]

Oui Moniseur....


friday
8:30
3/4C wheat of wheat, 1/4C blueberries
1C egg whites

11:15
shake (25g protein, 1/4C oatbran, 1/4C blueberries, 1/2C milk)

* I ran out of sweet potato and chicken got to do the groceries...

1:45
1/2C fish
1/3C brown rice *I don't know what I was thinking when I measured out my rice, but I used the wrong scoop lol
spinach

4:00
shake (1/4C blueberries, 1/4C milk, 25g protein)

 

[Miss24k]

New pics, from tonight.

 

[jenscats5]

1st Quadzilla, now Abzilla....... I see 'em!!

Hawt!!

 

[The Shadow]

NICE....thebody caught up to those small changes this wek...


NICE

 

[Miss24k]

Awww thanks Jens

Shadow, I know, I'm happy with this week's pics

yay for me lol

 

[cher36]

Heyyyy, No Fair!!! I can't see the pics.

 

[nycgirl]

Wow!! Shadow is right. Your abs are showing more. Keep up the great work!!

 

[toitasatiger]

Your abs are really looking great!! I can only see the small pics but I can really see the changes! That's amazing. I need to get to the weight that you squat because your legs and booty look great!

 

[courtneybcca]

Wow girlie you are looking great!! Nobody has said anything about the calves I can see them poping through too... Are you thinking about possibly competiting?

 

[*Bunny*]

New pics, from tonight.

dayyyyyyyyyyyyyyyyyummmm... AWESOME Job hotzilla... *whistling*

that's it.... im uploading these I just took and going to the gym... to do LIGHT cardio of course

 

[The Shadow]

yep....



still hot

 

[*Bunny*]

yep....



still hot

seriously though.... this lady is so motivating

 

[Miss24k]

You ladies and Shadow are so sweet, thank you.

Court, actually yes, I've mentioned it before, I'm going to be competing in the middle of May, and in June.

And I just want to clarify something, ladies please do not look at my legs, and decide to do my leg routine.

If you are trying to put on muscle on your legs, my routine will not be good for you.

I'm not saying this because I think anyone is going to do what I do, I just wanted to make it clear, that this is what is working for "me" and my goals at the moment. And I don't need anymore size on my legs, that's why I train them with light weight, and high reps.


Oh and Bunny, you're a sweetheart hun...

 

[*Bunny*]

Oh and Bunny, you're a sweetheart hun...

back atcha

 

[Miss24k]

I've been sick all weekend, my throat is killing me, so eating was a difficult task, I didn't eat as much as usually, but did get in alittle over a 1g of protein per pound at least mostly through protein shakes...

Monday
7:30
1/2 banana, 2 redline

7:45
Gym- 20 minute cardio
5 min. warm up, 15 minute HIIT (1 min. rest at 5, 30 sec run at 10, 30 sec sprint at 15)
abs

8:45
Green tea, trying to soothe my throat so I can eat

9:00
1 R-ala

9:30
1C egg whites
3/4C oatmeal

 

[Miss24k]

11:30
R-Ala

11:45
1/2C sweet potato
1/2C chicken

*can some please end my misery, I feel terrible*

 

[*Bunny*]

If you think your life is bad, how would you like to be an egg? You get laid once in life, you only get eatten once in life, It takes 4 min to get hard, but only 2 min. to get soft, you share your box with 11 other guys, but worst of all the only chick who ever sat on your face was your mother.



oops doesn't apply to ladies, but I hope you feel better and I made ya smile

 

[cher36]

So sorry that you're sick miss24k Get plenty of and hope you're feeling 100% better tomorrow!!

 

[Miss24k]

Thanks ladies....

Bunny you're hilarious

1:30
1 R-Ala

1:45
1/2C fish
1/2C brown rice
broccoli

3:00
10 almonds

4:00
shake (25g protein, 1/2C milk, 1/2C blueberries)

 

[Miss24k]

Gym -Shoulders and back
Military press 3sets of 8 (45lbs)
Front raises 3sets of 8 (10lbs each dbell)
rear delt pulls w/rope 3sets of 8 (70lbs)
Cable row 3sets of 8 (50lbs)
Lat. pulldown 3sets of 8 (50lbs)
Barbell row 3sets of 8 (40lbs)
50 push ups

6:45
shake

7:30
2 rice cakes and 3 oz turkey

10:00
3 oz chicken, 2 tsp peanut butter

 

[nycgirl]

Hope you are feeling better! Is your comp in Canada or the U.S.? Is it a bb competition or fitness competition? What is the difference? Sorry for hijacking your log.

 

[Miss24k]

Hope you are feeling better! Is your comp in Canada or the U.S.? Is it a bb competition or fitness competition? What is the difference? Sorry for hijacking your log.

I'm still not feeling well. But I'm forcing myself to eat and do my workouts.
my comp is in Montreal, and it's a fitness competition. BB is more muscular and a much more harder look than fitness.

 

[Miss24k]

I've been real busy lately so I haven't in posted in here in awhile, but diet has remained the same, it's changing as on monday oh it's going to be rough.

Anyway here's a quick pic I took today, to show I haven't been lacking

 

[The Shadow]

DAMN


Smouldering hot

 

[*Bunny*]

DAMN


Smouldering hot

^^^^ Damn girl pop pop pop


You need some positive energy sent your way just say the word

You WILL conquer this new diet, NO PROBLEM , you look fantastic

 

[Linzie1303]

You look amazing!!!!



Awesome job!!!!

 

[pharmher]

Glad to see you're back! You look fantastic!

 

[Miss24k]

Thanks everyone, y'all are sweet...

Bunny I'm going to take you up on that, cause the new diet is going to be flippin' rough, but thank god it only starts monday, I gotta little time, to get my mind right for it.

 

[The Shadow]

fill me in on the changes??


I assume drop in starches up on veggire..lower on fat?

 

[*Bunny*]

Thanks everyone, y'all are sweet...

Bunny I'm going to take you up on that, cause the new diet is going to be flippin' rough, but thank god it only starts monday, I gotta little time, to get my mind right for it.

No problem girl... If I were there with you, I'd do the diet with you so we could bitch about it together...

What are the changes? Can you post it or some of it (to get an idea) so I can see what Im working with here lol

 

[*Bunny*]

You got this girl - How long 7 weeks?

 

[cher36]

ewww! good luck eating all those egg whites LOL
You can do it girl!!!

 

[Miss24k]

bunny yea 7 weeks away, I guess I just got to mentality prepare myself... When I start bugging out y'all will know.... lol

Hmm Cher hell that isn't alot of egg whites, I usually have 6 egg whites for meal 1 along with some oatmeal.

Give me alittle time to get back to your pm ok?

 

[*Bunny*]

bunny yea 7 weeks away, I guess I just got to mentality prepare myself... When I start bugging out y'all will know.... lol

Hmm Cher hell that isn't alot of egg whites, I usually have 6 egg whites for meal 1 along with some oatmeal.

Give me alittle time to get back to your pm ok?

I guess try your best to train your mind to associate food = fuel, not for taste, (if you dont do this already)...

I'll keep an eye for the buggin'

 

[Miss24k]

Hey everyone,

Just letting you know that I will not be posting up my food intake for the next little while, because it is extremely stricted and I DO NOT want any ladies on here to try and follow it, I'm not saying that any of you would but I just think it's for the best. I will be posting up my workouts and progress pics still though.

Monday
7:00
30 minutes cardio
5 minute warm up on elliptical
15 minutes HIIT (rest 1 minute at 5.5, run 30 sec at 12, sprint 30 sec at 15 then went up to 16)
10 minute elliptical

 

[The Shadow]

Hey everyone,

Just letting you know that I will not be posting up my food intake for the next little while, because it is extremely stricted and I DO NOT want any ladies on here to try and follow it, I'm not saying that any of you would but I just think it's for the best. I will be posting up my workouts and progress pics still though.

Monday
7:00
30 minutes cardio
5 minute warm up on elliptical
15 minutes HIIT (rest 1 minute at 5.5, run 30 sec at 12, sprint 30 sec at 15 then went up to 16)
10 minute elliptical

same on you pmed me??

 

[Miss24k]

same on you pmed me??

Yes, you know I keep you informed Sir

I just don't want anyone to try and follow this diet because it's not something that should be followed for a long period of time. You know what I mean?

 

[*Bunny*]

Yes, you know I keep you informed Sir

I just don't want anyone to try and follow this diet because it's not something that should be followed for a long period of time. You know what I mean?

yes, and i think its an excellent choice




same page

 

[Miss24k]

yes, and i think its an excellent choice




same page

I knew Miss Hawwty, Hawwty would understand

 

[*Bunny*]

I knew Miss Hawwty, Hawwty would understand

I was thinking about the same thing for a couple different reasons, but you have a GOOD one

 

[Miss24k]

I was thinking about the same thing for a couple different reasons, but you have a GOOD one

I have a few others also.

 

[Miss24k]

Tonight's work out -Legs and abs
warm up
1 set of 25 squats just the bar
3 sets of 12 Leg extensions (80lbs)
3 sets of 12 leg curls (80 lbs)
3 sets of 12 Stiff leg deadlifts (60lbs)
3 sets of 12 (each leg) Lunges (65lbs)

All slow tempo

 

[Miss24k]

Tuesday am
30 minutes cardio- moderate pace- elliptical
2 minute on resistance 4, 30 sec resistance 5, 30 sec resistance 6

20 minutes practice walking and posing in heels

And are y'all ready for this


3 sets of 8 chin-ups yeaaaahhhhh babbbbbyyyyyyy!!!!
*doing alittle dance*

 

[Miss24k]

Tuesday am
30 minutes cardio- moderate pace- elliptical
2 minute on resistance 4, 30 sec resistance 5, 30 sec resistance 6

20 minutes practice walking and posing in heels

And are y'all ready for this


3 sets of 8 chin-ups yeaaaahhhhh babbbbbyyyyyyy!!!!
*doing alittle dance*

Tuesday pm Chest and tricep
3 sets of 12 cable cross overs (25lbs each side)
3 sets of 12 incline dumbbell press (20lbs each side)
3 sets of 12 scull crushers (35lbs)
3 sets of 12 close grip press (35lbs)
Abs

 

[Miss24k]

Wed. am
30 minutes cardio
20 minutes practice walking and posing in heels

 

[shugga]

Haven't gotten heels yet. Is it brutal? I honestly wear a pair of Nike Shox every single day. I stay at home, so I can't imagine having to get dressed up & wear big girl shoes every day. I'm dreading the heels. Please tell me it's not all that bad!!!!!

 

[Miss24k]

Haven't gotten heels yet. Is it brutal? I honestly wear a pair of Nike Shox every single day. I stay at home, so I can't imagine having to get dressed up & wear big girl shoes every day. I'm dreading the heels. Please tell me it's not all that bad!!!!!

Well it isn't so bad for me, cause i love to wear high heels, I've gotten stopped on the street a few times by men and women just to tell me they love how I walk in my heels

The walk is the hard part of me, it's the remembering to smile while I'm walking haha.

 

[shugga]

Lucky you! I'll probably go out there and scratch my ass or something very feminine. I walk like a boy.

 

[Miss24k]

Lucky you! I'll probably go out there and scratch my ass or something very feminine. I walk like a boy.

Get your heels and start practicing girl.

 

[shugga]

I just bid on a pair on e-bay. hopefully i can get them and begin practicing. Right now I practice posing a few min each day. took me forever to get the hang of the lat spread w/o looking like an idiot. Gotta love this board. I have learned so much in just 2 weeks. Thanks for all of your help if I haven't done so already.

 

[Miss24k]

Wed. am
30 minutes cardio
20 minutes practice walking and posing in heels

Pm Back, Shoulders and bicep

3 sets of 12 Lat. pull downs (40lbs)
3 sets of 20 supermans with stability ball
3 sets of 12 Hammer curls (15lbs)
3 sets of 12 21s with bar
3 sets of 12 shoulder press (25lbs)
3 sets of 12 rear delts on incline bench (10lbs)
3 sets of 12 side raises (10lbs)

All exercises were held for 4 sec.

 

[velvett]

Pm Back, Shoulders and bicep

3 sets of 12 Lat. pull downs (40lbs)
3 sets of 20 supermans with stability ball
3 sets of 12 Hammer curls (15lbs)
3 sets of 12 21s with bar
3 sets of 12 shoulder press (25lbs)
3 sets of 12 rear delts on incline bench (10lbs)
3 sets of 12 side raises (10lbs)

All exercises were held for 4 sec.

Ouuuu nice.
Did you get that rush afterward?

 

[Miss24k]

Ouuuu nice.
Did you get that rush afterward?

Thank you Vel

Yup yup

I walked out of the gym, feeling all pumped, couldn't do another if my life to depended on it.

And the veins that I could see in the mirror were sick.... lol... I love it

 

[The Shadow]

Thank you Vel

Yup yup

I walked out of the gym, feeling all pumped, couldn't do another if my life to depended on it.

And the veins that I could see in the mirror were sick.... lol... I love it

ouuu...when I take some pics..we'll compare

 

[Miss24k]

ouuu...when I take some pics..we'll compare

You know I'm waiting on you

 

[velvett]

Will - you two take some pics already???
I feel like I'm photo stalking you.

DAMN.

And get Sassy to take some - I'm dying to she the whole package with that new hair!

 

[The Shadow]

I feel like I'm photo stalking you.

..that wasnt you outside my window last night was it??

 

[Miss24k]

thurs. am
30 minutes cardio
3 sets of 8 chin ups
20 minute practice walking and posing

pm legs and abs *all were done with a 4 sec. hold)
3 sets of 12 deadlifts (60lbs)
3 sets of 12 leg curls (80lbs)
3 sets of 12 (each leg) lunges (75lbs)

Abs

 

[*Bunny*]

3 sets of 8 chin ups

TGIF!!!
Keep up the great work & keep kickin' ass shortcake

 

[courtneybcca]

3 sets of 8 chin up I am so jealous!!! I have been trying to do one for years!! good on you!!!

 

[Miss24k]

Ok y'all here are some updated pics from tonight, on a carb up day....

Shadow....all I can say is I feel better already thank you.....

 

[The Shadow]

Ok y'all here are some updated pics from tonight, on a carb up day....

Shadow....all I can say is I feel better already thank you.....

After seeing those pics

ME TOO




VERY VERY NICE...you are gonna kick major ass


pm tomorrow about how you feel

 

[velvett]

Ok y'all here are some updated pics from tonight, on a carb up day....

Shadow....all I can say is I feel better already thank you.....

Well darlin' it's no wonder all the ladies in the gym are jealous of you.




GGGGGGGGGGGGGGGGGGGGGGGGRR





HOLY HEINY!

 

[*Bunny*]

SHORTCAKE!!!!!!!!!!!!!!!!!!!

You look absolutely friggin AWESOME.... your calves, glutes, abs, boobs (sorry, I may even be a lil tad jealous) etc

WOW

Bravo girl! I am so proud of you, and your determination keeps me motivated...
u too !!!


B-E-A-U tiful

 

[cher36]

WoW! Hot stuff!!! Even though i had to squint to see them *not a plat y'know*

 

[Sassy69]

Dayum Girl! Niiiiice!

 

[pharmher]

More like "HOTcake," I think!!! You look great!

 

[Miss24k]

thank you everyone you are all so very encouraging.

 

[The Shadow]

Glad you are feeling a bit better today.....

 

[nycgirl]

You look outstanding!

 

[jenscats5]

Well darlin' it's no wonder all the ladies in the gym are jealous of you.



GGGGGGGGGGGGGGGGGGGGGGGGRR



HOLY HEINY!

I agree!! WOW!!

 

[courtneybcca]

wow girlie looking incredible!!! I want your ass so bad... you have one of the perkest butts I have seen!! congrats to you and your hard work!!!

 

[superqt4u2nv]

Ok y'all here are some updated pics from tonight, on a carb up day....

Shadow....all I can say is I feel better already thank you.....

Your are looking awesome great work girl!

 

[The Shadow]

wow girlie looking incredible!!! I want your ass so bad...

SO does 95% of the male Populage of EF
















































and the other 5% are geigh

 

[*MissFit*]

yup keep up the good work hun..

 

[littlemully]

wow you look awesome (from what i can see) lol. your totally an inspiration to kick more ass in the gym now!

 

[Miss24k]

Thank you all for your kind comments, they mean alot to me, coming from the beauitful ladies here at EF, and of course Shadow. But you know you're like 1 of the girls

I've been having a rough few days, so thank you everyone for brighten my dull day

 

[The Shadow]

Thank you all for your kind comments, they mean alot to me, coming from the beauitful ladies here at EF, and of course Shadow. But you know you're like 1 of the girls

I've been having a rough few days, so thank you everyone for brighten my dull day

pm me if you need anything

 

[velvett]

I've been having a rough few days, so thank you everyone for brighten my dull day

BIG HUGS

 

[jenscats5]

Thank you all for your kind comments, they mean alot to me, coming from the beauitful ladies here at EF, and of course Shadow. But you know you're like 1 of the girls

I've been having a rough few days, so thank you everyone for brighten my dull day

Hang in there sweetie!!

 

[velvett]

^ Miss24k

 

[Miss24k]

^ Miss24k

Yes Miss Velvett

 

[The Shadow]

LOL

Velvett is checking up on ya...ROLL CALL

 

[Miss24k]

LOL

Velvett is checking up on ya...ROLL CALL

haha and here i thought she was just saying hi

 

[velvett]

Yes Miss Velvett

Checking up on you.

 

[Miss24k]

Ok so last week I was a mess, so I didn't keep my log update to date with my training, I did train though.

After changing my diet, I lowered my carbs and overall food intake too much, without refeeding, so after a week and a half of this diet my body started to shut down, and metabolism started to slow down, so since about Wed, I increased my carbs and food intake and finally as of yesterday things are back to normal. And I'm feeling like a million bucks.

I am so thankful I choose not to post my diet, cause if anyone else followed it and felt the way I did, I would feel so bad. I wouldn't want anyone to get that feeling.

Ok so back to the posting

6:30 am
30 minutes cardio on elliptical ( 75 sec. rest, 45 sec sprint)
practiced walking and posing

 

[Miss24k]

Checking up on you.

Awww thanks huney

Gym-5:15pm
Legs and abs

*4 sec tempo for all exercises*
Stiff-leg deadlifts 3 sets of 12 (70lbs)
Leg extensions 3 sets of 12 (90lbs)
Leg curls -1 leg at a time 3 sets of 12 (50lbs)
Lunges 3 sets of 12 each leg (75lbs)

Abs (*I supersetted all 3 exercises*)
3 sets of 30 crunches on ball (25lb plate)
3 sets of 30 oblique crunches on ball
3 sets of 20 leg raises

Then relaxed in the sauna for 20 minutes that felt great