Time to get SHREDDED!!

[sbt2082]

TUESDAY, SEPTEMBER 8, 2009
"A man cannot be comfortable without his own approval."

MOOD: Good!
SORENESS: Back and chest
DIET: 100 %


WORKOUT: biceps & triceps
Barbell curl
Reverse grip close grip bench press
DB hammer curls
Dips

Cable curl
Skullcrushers
Lap curl
Rope pulldowns

 

[claricestarling]

hey shannon... how are you doing girl? just out of curiosity, what is your daily caloric intake?

 

[sbt2082]

THURSDAY, SEPTEMBER 10, 2009
"Laughter is the closest distance between two people."

MOOD: Great!
SORENESS: Left hammy has some pain...
DIET: 100 %


WORKOUT: quads & hams
Front squats

Wide stance leg press
Stiff leg deadlifts

Split squats
Lying leg curls

Leg extensions (Drop-set these and just really burned them out)
Seated leg curls (Same as above)

 

[sbt2082]

hey shannon... how are you doing girl? just out of curiosity, what is your daily caloric intake?

things are going well, thanks for asking!!

Right now its anywhere from 1450-1750 depending on the day (I carb cycle)

 

[sbt2082]

FRIDAY, SEPTEMBER 11, 2009
"Character may be manifested in the great moments, but it is made in the small ones."

DIET: 100%
MOOD: Great! Bring on the weekend!!
SORENESS: LEGS, kill!!

***Lots of negative focus and drop sets in this one***
WORKOUT: delts & abs

Seated HS press
Plate front raises
DB Side laterals
Reverse pec dec
DB Arnold press
Squatted upright rows
Hanging leg raises
Back extensions

 

[needtogetaas]

Shannon is one of the most dedicated girls when it comes to logging. And the results show how good it works when you keep up with a log like this. I have seen shannon grow and change for many years now. I remember when you first came to ef years and years ago. Look how much you have changed its amazing to see your before and afters years later. I remember when we first spoke and the advice I shared. I am glad I helped you then and glad I am able to help sponsor you now too.

 

[sbt2082]

Shannon is one of the most dedicated girls when it comes to logging. And the results show how good it works when you keep up with a log like this. I have seen shannon grow and change for many years now. I remember when you first came to ef years and years ago. Look how much you have changed its amazing to see your before and afters years later. I remember when we first spoke and the advice I shared. I am glad I helped you then and glad I am able to help sponsor you now too.

Awww thanks so much for that!! It is pretty crazy to think that that was only three years ago too, when it feels like it was SOOO much longer ago! Its nice to see quite a few of the familiar faces from then around here still, and coming back around too! You were always a big help back then giving me tips here and there and I always appreciated it, and I am glad I kept putting the hard work and effort out there to be able to get on board with you as a sponsor!!

 

[needtogetaas]

Awww thanks so much for that!! It is pretty crazy to think that that was only three years ago too, when it feels like it was SOOO much longer ago! Its nice to see quite a few of the familiar faces from then around here still, and coming back around too! You were always a big help back then giving me tips here and there and I always appreciated it, and I am glad I kept putting the hard work and effort out there to be able to get on board with you as a sponsor!!

Its been a great rode and I am glad our paths have crossed many times. You are a inspiration to more people then you know with all you do. You and people like you are who I hope to get more of on ef and other sites. People changing there own life and then giving hope and knowledge to others to do the same for them self.

Also a good heart and nice person. Never trying to hurt others always taking time to help others. Assholes are a dime a dozen. There is a board guru on every site. People who know it all and have all the knowledge can be found just about anywhere on every forum.. Lots of smart people but what good is it to anyone if these people are pricks.

I think the second you see some one who (knows it all) and has all the answers attack some one else. Take shots at there children,wife, and shit like that. I think when anyone sees some one like that doing things like that. They should call them on it and let them know what a prick they are.

If you are so great and have all the knowledge then you should not have to waist your time attacking anyone else in life. If you have to then that says something about your Character and where your heart is in life. It says you may be smart you may have some knowledge but you don't really care about people. You care about yourself. People like that hurt more people then they help in the end.


Hell if i know why I am even posting this in your thread. Just felt like ranting a bit well I was praising you too. we need new smiles on this site bad. Think I will bug the heck out of GS and see if there is any hope of it.

 

[sbt2082]

You can go on your rants in here whenever you like!!

 

[sbt2082]

MONDAY, SEPTEMBER 14, 2009
"Opportunity is missed by most people because it is dressed in overalls and looks like work."

DIET: 100%
MOOD: Great!
SORENESS: Hammies were TIGHT!!

WORKOUT: back & chest

DB Pullovers
WG Overhand pulldown
Rack Deads
Underhand BB rows
Close grip cable rows