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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log Powerlifting 2023-2024 cycle Log - Female

😂😂 definitely not becoming a runner! I’m just trying to lean out more! The fasted cardio is just incline walking so that’s not to bad. The post workout H.I.T.T is hopefully going to tighten me up!

It will definitely help
 
May 14.24
Current cycle
Primo 100mg/week
Anavar 10mg AM&PM
Nolvadex 10mg daily
Clen 50AM 50lunch

Haven’t posted for a while. Life’s been crazy busy. It feels like my world has shrunk into a prep bubble..
Here’s what my meals have been for the past 2 weeks:
Meal 1: 1cup whites, 3oz ground turkey, veggies, 30ml sugar free ketchup
Meal 2: 3oz ground turkey, 3oz potatoes, veggies
Meal 3: 3oz ground turkey,3oz rice
Meal 4: 3oz chicken
post workout: 3oz ground turkey, 3oz rice, 2 cups veggies
Meal 5: 5 oz ground turkey, veggies, hot sauce
We are currently doing 1hr 15min of fasted cardio in the AM and 25 mins of H.I.T.T cardio post workout in the evenings.
Will post tonight’s workout later!
So solid
 
May 19.24
6am fasted cardio 1 hour incline treadmill. Incline 9 speed 3.8

Carbs are officially gone until peak week so for the next 6weeks my diet is going to be this:
Meal 1: 1 cup egg whites and veggies
Meal 2: 4oz chicken and veggies
Meal 3: 4 oz chicken and veggies
Meal 4: 4oz chicken and veggies
Post workout: 4oz chicken and veggies
Meal 5: 4 oz chicken and veggies
salt is still being added to all my meals or at least spices with salt in it. I’m still drinking diet Dr. Pepper if I need a little boost during the day. And my water intake is sitting around 5-5.5L

Tonight’s workout was legs!
Pump style smith squats 4x15 225Ibs
Leg extensions 1.2.2.1 4x20 95 Ibs followed by 1 drop set to failure
Close stance leg press 4x10 765Ibs
Front foot elevated split squat 3x20/ 35 Ibs
Sissy squats 3x20
Jump squats 3x25
Standing calf raises 5x15 70Ibs
BW calf raises 5x15
H.I.T.T cardio elliptical 25 mins


IMG_5600.jpeg We are leaning out!!! Finally! Body weight is sitting at 163Ibs so it’s actually gone up.
 
May 19.24
6am fasted cardio 1 hour incline treadmill. Incline 9 speed 3.8

Carbs are officially gone until peak week so for the next 6weeks my diet is going to be this:
Meal 1: 1 cup egg whites and veggies
Meal 2: 4oz chicken and veggies
Meal 3: 4 oz chicken and veggies
Meal 4: 4oz chicken and veggies
Post workout: 4oz chicken and veggies
Meal 5: 4 oz chicken and veggies
salt is still being added to all my meals or at least spices with salt in it. I’m still drinking diet Dr. Pepper if I need a little boost during the day. And my water intake is sitting around 5-5.5L

Tonight’s workout was legs!
Pump style smith squats 4x15 225Ibs
Leg extensions 1.2.2.1 4x20 95 Ibs followed by 1 drop set to failure
Close stance leg press 4x10 765Ibs
Front foot elevated split squat 3x20/ 35 Ibs
Sissy squats 3x20
Jump squats 3x25
Standing calf raises 5x15 70Ibs
BW calf raises 5x15
H.I.T.T cardio elliptical 25 mins


View attachment 38420 We are leaning out!!! Finally! Body weight is sitting at 163Ibs so it’s actually gone up.
beast! keep on killing it! ! !
 
May 20.24
Food the same as last day
1hr fasted cardio AM
Workout:

T bar row 5x10 115Ibs
BB RDLs 5x10 185 Ibs
Chin-ups 5x10
Wide grip cable row 4x15 70Ibs
Underhand cable row 4x15 60Ibs
Narrow grip cable pulldown 4x15 90Ibs
Single straight arm pull down 4x20/ 25Ibs
ABS
Cable crunches 4x15 70Ibs
Plank 4x1 min
Sit-ups 4x15
Vaccums 4x as long as possible
30 mins H.I.T.T cardio 15 sec on 45 active rest
1 hr posing
 
May 19.24
6am fasted cardio 1 hour incline treadmill. Incline 9 speed 3.8

Carbs are officially gone until peak week so for the next 6weeks my diet is going to be this:
Meal 1: 1 cup egg whites and veggies
Meal 2: 4oz chicken and veggies
Meal 3: 4 oz chicken and veggies
Meal 4: 4oz chicken and veggies
Post workout: 4oz chicken and veggies
Meal 5: 4 oz chicken and veggies
salt is still being added to all my meals or at least spices with salt in it. I’m still drinking diet Dr. Pepper if I need a little boost during the day. And my water intake is sitting around 5-5.5L

Tonight’s workout was legs!
Pump style smith squats 4x15 225Ibs
Leg extensions 1.2.2.1 4x20 95 Ibs followed by 1 drop set to failure
Close stance leg press 4x10 765Ibs
Front foot elevated split squat 3x20/ 35 Ibs
Sissy squats 3x20
Jump squats 3x25
Standing calf raises 5x15 70Ibs
BW calf raises 5x15
H.I.T.T cardio elliptical 25 mins


View attachment 38420 We are leaning out!!! Finally! Body weight is sitting at 163Ibs so it’s actually gone up.
Wow what a change ! 💪🏽 great work
 
May 20.24
Food the same as last day
1hr fasted cardio AM
Workout:

T bar row 5x10 115Ibs
BB RDLs 5x10 185 Ibs
Chin-ups 5x10
Wide grip cable row 4x15 70Ibs
Underhand cable row 4x15 60Ibs
Narrow grip cable pulldown 4x15 90Ibs
Single straight arm pull down 4x20/ 25Ibs
ABS
Cable crunches 4x15 70Ibs
Plank 4x1 min
Sit-ups 4x15
Vaccums 4x as long as possible
30 mins H.I.T.T cardio 15 sec on 45 active rest
1 hr posing
@Kindafitkindafat we missed you sister :) hows your posing? post pics please
training is good and cardio PERFECT
 
wow that's some dedicated cardio right there
 
May 19.24
6am fasted cardio 1 hour incline treadmill. Incline 9 speed 3.8

Carbs are officially gone until peak week so for the next 6weeks my diet is going to be this:
Meal 1: 1 cup egg whites and veggies
Meal 2: 4oz chicken and veggies
Meal 3: 4 oz chicken and veggies
Meal 4: 4oz chicken and veggies
Post workout: 4oz chicken and veggies
Meal 5: 4 oz chicken and veggies
salt is still being added to all my meals or at least spices with salt in it. I’m still drinking diet Dr. Pepper if I need a little boost during the day. And my water intake is sitting around 5-5.5L

Tonight’s workout was legs!
Pump style smith squats 4x15 225Ibs
Leg extensions 1.2.2.1 4x20 95 Ibs followed by 1 drop set to failure
Close stance leg press 4x10 765Ibs
Front foot elevated split squat 3x20/ 35 Ibs
Sissy squats 3x20
Jump squats 3x25
Standing calf raises 5x15 70Ibs
BW calf raises 5x15
H.I.T.T cardio elliptical 25 mins


View attachment 38420 We are leaning out!!! Finally! Body weight is sitting at 163Ibs so it’s actually gone up.
That photo wall is so awesome!
Also, you are looking shredded!! 🙌🏼
 
you are doing great I'm proud of you
 
a lot of females are reading this and learning a lot from you
 
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