Miss24K ~The year of the SEXY~ 2007

[sbt2082]

NIce workout girlie

 

[KBEKQT]

Vous êtes une femme très belle.

Vous êtes une inspiration à tous les hommes et des femmes.

Une belle fille en tout petit bikini est tres certainement une inspiration aux hommes

C'est vrai qu'elle est mignonne comme tout, la dame 24K!

 

[treilin]

Yeah which flavor I got one (the Vanilla Toffee Crunch one) for one of my post comp cheats just never got around to eating it yet So I will live vicariously through you instead LOL

Well I ate half that bar and it was tasty

Hey Miss 24 Hope u r feeling better!!

 

[Miss24k]

Trained-Shoulders

DB shoulder press 4x 15 (15lbs) 15(15lbs) 12(20lbs) 8 (25lbs)

Upright rows 3x 15 (30lbs)
Side lateral raises 3x 15 (15lbs)

Bent over raises 3 x15 (8lbs)
Side lateral raises 3 x15 (5lbs)

Front lateral raises 3 x15 (5lbs)
Rotator cuff seated raises 3 x 12 (5lbs)

Reverse pec-dec 3 x 12 (40lbs)
Standing rotator cuff raises 3 x 12 (5lbs)

15 minutes HIIT cardio

Meal 4
25g protein shake
50g grapes

Meal 5
3oz chicken
salad

Meal 6
2 tbsp peanut butter

 

[Miss24k]

LOL I see we have some french speaking people on EF

Hiya T, hope all is well with you girl!

 

[Miss24k]

June 20th, 2007

Weight is 102.8lbs (rather shocked I didn't gain any weight, from my week of cheats, but happy since I have a shoot on saturday, lol)

Meal 1
30g protein shake
1 tsp fish oil
fiber

Meal 2
3oz chicken
1 zucchini

Meal 3
25g protein shake
salad

Trained legs *haven't squatted in 6 months although I felt strong, I didn't go as heavy as I could have, don't want to hurt myself*

Squats 3x 15 (95lbs)
Lying leg curls 3x 12 (45lbs)

Leg extensions 4 x 15 (50lbs)
Crunches on ball 4x 20 (15lbs)

Leg press feet high 3x 15 (150lbs)
decline crunches 3 x 20
Calf raises 3 x 20 (150lbs)

Adductor machine 3 x 15 (50lbs)
Glute raises on ball 3 x 15

Meal 4
3oz chicken
1 zucchini

Meal 5
handful of almonds

 

[Ilk]

Hey girl!

Wanted to say HI!!

Fab training!

 

[Miss24k]

Hi Ilk Thanks girl!

June 21st, 2007

Weight 101 (Now I'm lighter than at my comp, lol)

Meal 1
30g protein shake
1 tsp flax oil
fiber

Meal 2
3oz chicken
1 tsp flax oil

Meal 3
3oz chicken
1 tsp flax oil

Meal 4
25g protein shake
1 tsp flax oil
fiber

Trained Arms
Seated DB curls 4 sets of 12 to 15 (12.5lbs)

Standing BB curls 4 sets of 15 (30lbs)

Close-grip press 3 sets of 15 (45lbs)

Pushdowns 3 sets of 15 (50lbs)

Cable kickbacks 3 sets of 15 (5lbs)

20 minutes of sprints

Meal 5
25g protein shake
10g glutamine


Meal 6
1.5 oz of pecans


Notes: Ok so I'm feeling really strong right now, I'm holding back on the weight cause I don't want to injure myself, and my sex drive is just crazy. Before the comp this wasn't so. And I'm not taking any supps, just a multi vitamin and alittle glutamine, and my weight is dropping, and I'm not doing anywhere close to the training I was, or cardio, I've only done 3 sessions of 15 to 20 minutes this week, none at all last week, and before the show I was up to 2 30 minute sessions a day. So wierd!

 

[MUNECA8599]

Good for you, girl!! How nice that you are already in such good condition that you just have to eat clean and consistently just get in there to train and keep losing! Nice job!!

 

[heavy_duty]

what's your calories Miss24K?