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sheri.koepsel
11-10-2011, 10:07 PM
HI everyone!! i am so excited to start my training journal on rx girl!! i just finished my first figure show (badger state, oct 22, 2011) in which i placed 2nd. i wasn't exactly thrilled with that, cuz as ricky bobby says, "if you ain't 1st, you're last!!"...so , i am determined to WIN my next show...(fox cities, apr 28, 2012) SO, we will call this THE ROAD TO FOX CITIES :yep: i am a personal trainer...have my own website and youtube channels , as well as a huge facebook following--so, i am hoping for a lot of support from all my friends and "fans "!!
as of right now, i AM FAT!! LOL i am still enjoying being able to eat NORMALLY AGAIN after the craziness of my pre-contest diet!! but, don't worry, i will be back in fighting shape in NO TIME!!!!! i'd love for you all to check out my videos...
http://www.youtube.com/user/slkaz2003?feature=mhee

The Prodigy
11-10-2011, 10:21 PM
Post some pics! The Fox Cities is a great show!

sheri.koepsel
11-10-2011, 10:34 PM
OK!!! here are some pix!!!
http://i139.photobucket.com/albums/q298/slkaz2003/calenderpreviewsheri-2.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/8.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/6.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/3-2.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/1.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">

sheri.koepsel
11-10-2011, 10:50 PM
http://i139.photobucket.com/albums/q298/slkaz2003/clouds2.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/DSC_0213-Edit.jpg (http://%3Ca%20href=)">http://http://i139.photobucket.com/albums/q298/slkaz2003/dirtyjpg-1-1.jpg">http://i139.photobucket.com/albums/q298/slkaz2003/DSC_0085-Edit.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">http://i139.photobucket.com/albums/q298/slkaz2003/darkhair.jpg (http://forums.rxmuscle.com/%3Ca%20href=)">

sheri.koepsel
11-10-2011, 11:11 PM
check out this video :) http://youtu.be/BWsUuGReTk8

sheri.koepsel
11-11-2011, 09:44 AM
so...today, i have BACK/BI's and i am a little worried about doing it because my back has been acting up lately! i seem to have some sort of impingment in my upper right lat area and it's pulling...so, my lower left side gets REALLY TIGHT when i lift--especially deads or squats...and sometimes heavy leg press as well! and it was even getting tight when i did SHOULDERS yesterday! apparenlty, STANDING and holding any sort of weight is going to tighten that sucker up....so, i did as many exercises that i could from a seated position, or on an incline bench. it's getting really annoying because i LOVE doing HEAVY ASS back days!! i got a massage the other day, have been taking muscle relaxers and rubbing biofreeze on it, but it's still not getting better....PLEASE don't tell me the only thing i can do is REST it, cuz i HATE having to take off workouts.....:( i should also probably see a chiropractor, but i don't have health insurance. so, i will have to spend a lotta bread to get this fixed. i am hoping that the massage once a week and biofreeze/mr's will eventually start to help. any ideas or suggestions are welcomed, so....shoot me a message or reply here, please!!:)

sheri.koepsel
11-11-2011, 10:21 PM
i managed to do back and a little bit of bi's today...and some cardio. my lower back was definitely PULLING and tightening up and starting to kill me almost the whole time. ugh. i don't wanna have to take a lot of time off for this, but i also don't want it to get worse... i will continue to get massages and rest as much as possible...and do as many exercises as i can SEATED to avoid the stress on my lower back. PRAY FOR ME that it isn't anything serious!!

my workout today consisted of...
lat pulldown about 5 sets of 12-15
hammer strength, uni-lateral low row 4-5 sets (of10) ea side
t-bar row (kept it light) 4-5 sets of 12
smith machine bent over row 4 sets of 10-12
straight bar pushdowns 4 sets of 12
then 3 sets of 12...seated bi curls
regular, incline, and hammer

45 min of cardio (ellipt then recumbent)

sheri.koepsel
11-12-2011, 05:31 PM
http://http//www.youtube.com/watch?v=XtzoI-hOpbo&feature=colike CHECK OUT MY CHEST WORKOUT FROM TODAY...

sheri.koepsel
11-13-2011, 10:17 AM
greetings, my fellow meatheads :) i know i posted my video from yesterday, but i also wanted to do a little bragging cuz i am super proud of myself for my bench yesterday! let me preface this by saying, CHEST IS MY WORST LIFT! i hate doing chest because USUALLY, it frustrates the HELL out of me...BUT yesterday, i went in, w/ a workout partner (spotter!!!) and was DETERMINED to push myself to go HEAVY!!! i started w/ 2 10's, upped it to 25's then did 2 sets of 115!!!--almost WITH EASE!!!! so, i will definitely bump up to 135 next time then i will be close to benching my own body weight!! HELLLLLL YEAH!!!!! i was super excited and am looking forward to chest day next wk!! AND THAT'S UNHEARD OF!!!!!!! the icing on the cake here is that upping my weights for chest will also help my shoulders GET HUGE--and that is MY OBSESSION!!!!! :)

sheri.koepsel
11-13-2011, 10:27 AM
check out my website too...http://trainersheri.com (http://trainersheri.com/) :) THX!!

sheri.koepsel
11-13-2011, 10:59 AM
check out my contest pix from rx :) http://http://gallery.rxmuscle.com/index.php?contest=171&year=444&bodybuilder=22781 (http://http//gallery.rxmuscle.com/index.php?contest=171&year=444&bodybuilder=22781)

The Big Sexy
11-13-2011, 11:03 AM
Hey! Welcome to Rx!!! I think I know you from FB?

stephaniewilles
11-13-2011, 03:53 PM
Welcome to Rx Sheri!!! Congrats on your first show!!! Keep at it! :yep:

sheri.koepsel
11-13-2011, 05:41 PM
YES, big sexy/ pj braun--i know you both !!:) FOLLOW MY TRAINING JOURNAL and feel free to add any tips or correct me if my dumb ass is doing anything wrong--;) xo

sheri.koepsel
11-13-2011, 05:41 PM
thx so much , stephanie!!! xo

sheri.koepsel
11-13-2011, 05:46 PM
YES, big sexy/ pj braun--i know you both !!:) FOLLOW MY TRAINING JOURNAL and feel free to add any tips or correct me if my dumb ass is doing anything wrong--;) xo

sheri.koepsel
11-13-2011, 05:47 PM
i am still learning how to work this site...LOL i am slightly retarded...

The Prodigy
11-13-2011, 11:51 PM
Poking in to say Hi! I see you are making yourself at home...good!!!

Glad things are going well! Keep training hard!

The Big Sexy
11-14-2011, 01:22 AM
I think you have the hang of the site pretty good... just keep posting and soon enough people will start coming in here to check it out! I hope you stick around Rx and check out some of the other forums we have along with Muscle Central ! :)

sheri.koepsel
11-14-2011, 08:40 PM
hey, gail!! thx for stopping by!!! you gonna put my interview up soon or do i need to re-edit again??? heehee

sheri.koepsel
11-14-2011, 08:41 PM
i will check out all the forums---thx, big sexy!!!

sheri.koepsel
11-14-2011, 09:08 PM
journal entry for today...monday
today started with spin class at 9:30am. during contest prep, i took liz's class at gold's 3-4x a wk...NOW, my fat ass is doing it maybe once a wk, trying for 2 but my schedule isn't allowing it!!
then, i went home, ate some chicken/eggs/spinach and 2 apples w/ pb and went back to hit a HARD, HEAVY leg workout. did my leg press w/ 570lbs for 2 sets of 6 again (as part of an 8-set deal)...then did some single leg-pressing w/ 180lbs. after that, my lower back was acting up quite a lot, so i attempted some smith machine squats w/ just 90lbs...they hurt and i had to take long breaks, which really irritated the shit outta me...then, i tried some stationery smith lunges w/ 50lbs and that KILLED the back, so i wandered over to the leg ext and seated leg curl machines to let the ol' back rest up a bit. it worked. i did single leg extensions and 2-legged leg extensions till the quads were screamin...then i decided the back was rested up enough to attempt some stiff legged deads. i did the mini ones, where you don't come up all the way straight to try and removed the lower back from the equation...it felt good. :) i then did some sumus w/ a 35lb weight and finished w/ the add, abd machines.
THEN, i had a shake (BSN SYNTHA 6 choco pb-yummmmmm)...and went to yoga class, hoping it'd help fix my back! the beginning stretches felt soooo good...then we did a standing sequence of moves that really fried it out.
Let's see how i feel tomorrow after all this...
i will keep you posted!

PJ BRAUN
11-14-2011, 10:32 PM
Welcome to RX Sheri!!

sheri.koepsel
11-14-2011, 10:40 PM
http://i139.photobucket.com/albums/q298/slkaz2003/315073_2509672498396_1150595822_2991990_348935811_ n-1.jpg
(http://%3Ca%20href=)http://i139.photobucket.com/albums/q298/slkaz2003/DSC_0010-Edit.jpg (http://%3Ca%20href=)
http://i139.photobucket.com/albums/q298/slkaz2003/DSC_0010-Edit.jpg

sheri.koepsel
11-14-2011, 10:41 PM
hahaha thx, PJ---i was born this way too!!! LOL ;)

dbmneto
11-15-2011, 06:20 AM
Nice pictures!

sheri.koepsel
11-15-2011, 11:43 AM
thx!!:)

sheri.koepsel
11-15-2011, 11:46 AM
tuesday.
i am pretty sore from yesterday but NOT TOO BAD...i see my legs feeling super tired when i do my cardio today, but i will suck it up:) i am feeling pretty shitty about my "off season" body right now and ned to tighten it back up again. that is my mission.
shoulders, cardio, and maybe a lil ab work today---GET AFTER IT, TODAY, bitches!!!:)

sheri.koepsel
11-15-2011, 08:35 PM
still tuesday.
i LOVVVVE training shoulders. it's my fave bodypart to KILL every wk, cuz i think big, round, sexy shoulders are what can make or break a grea figure competitor!! mine are coming along quite nicely, i must say!!
so, i did about 5-6 sets of db shoulder presses...starting w/ 20's, going up to 35's. then, i did side raises...standing w/ 25s then seated w/ 15s. then, i did rear delts , seated backwards on the incline bench, 5 sets of abt 12 with 15's. then, i did front raises w/ my back against a pole so i wouldn't recruit my back into the exercise, then upright rows on the cables, and some heavy shrugs. after that, i went to the rear delt/rev flye machine for about 4 sets of 15. my shoulders, which have been giving me a bit of a problem lately w/ a burning, too-pumped feeling, felt GREAT at this point, so i decided to burn them out w/ 25lbs on the shoulder press machine--3 sets of 20.
ended with 20 min on the elliptical.
i did another 15min, walking on the treadmill between clients.
my fat asss needs to do MORE cardio..i am hoping to get in at least 1 more spin class this wk and lots more time on the elliptical. maybe tomorrow will be strictly a cardio day!!:)
happy tuesday!

sheri.koepsel
11-16-2011, 12:37 PM
CARDIO DAY consisted of an hour-long, HARD ASS spin class this morning SO FAR. i will most likely hit up a little more cardio at some point today--probably right before training my evening clients at animal house later!!!
i have to REALLY tighten my ass up--there's a guy talking to me about possibly doing somekind of LIVE online "reality show" of sorts that's going to follow his quest for a 6 pack. and he wants "2 hot female trainers" to help him get there...LOL. we'll see how this thing pans out....

sheri.koepsel
11-16-2011, 01:39 PM
PS...who is going to the arnold???? i am going FOR FUN, not to compete- w/ 2 girlfriends and we wanna have as much fun as possible!!! message me if you are going!:p

ritch
11-16-2011, 01:42 PM
^^^ better clear you inbox, that post is gonna filler up, real quick...

sheri.koepsel
11-16-2011, 03:55 PM
[/URL][URL]http://www.youtube.com/watch?v=7k3AYYcG0ek&feature=player_profilepage#t=114s (http://http//)

sheri.koepsel
11-17-2011, 01:59 PM
yesssssss!!!!!
thurs.,nov 17, 2011
i hit chest first--didn't go for the record at benching today cuz nobody was really around to spot me and the 115 felt pretty heavy...i still did 2 sets of 8 w/ it tho :) then i did incline dbs w/ 20-40lb dbs :) the 40lb db was a record for me!! YAY!!! then i did some cable flyes and then hit some back. i TRIED to stay pretty light on back today--just to be safe and i didn't have ANY PAIN!!! HELLLLL YEAH!!! that's awesome!!! so, hopefully, whatever was wrong w/ my back is correcting itself!! that's a huuuge relief for me!!
i did some assisted pull ups, bent over barbell rows, then one armed rows, pullovers and pushdowns, not really counting how many sets/reps--just going for as many as i could!! overall, it was a great workout and i am happy w/ my progress!! hopefully, i will have time for a little cardio before training my evening clients tonight...i ate a half of a donut earlier...whoopsy! haha

Sheanni
11-17-2011, 02:01 PM
I arrived in beautiful Fortlauderdale late yesterday evening, my flight was pretty good, I had an empty seat next to me so I had a chance to stretch out. Lol. Now that im here, I just want to relax and prepare myself mentally for NATIONALS.

sheri.koepsel
11-18-2011, 01:09 PM
awesome, sheanni!! GOOD LUCK AT NATIONALS!!!!

sheri.koepsel
11-18-2011, 01:17 PM
friday...gun show.
well, i got ditched by cj , who was supposed to do a video and arm workout with me, so i ended up going it alone. i did alternating bi curls--about 5 sets w/ weight from 20-35lbs, then i did overhead db tri ext w/ 30-45lbs. moved on to hammer curls, which are always hard for me, so i did them all w/ 20lb dbs...i usually alternate arms for 10 reps then do both arms together for 5. after that, i went to the cables and did a triangle tri pressdown , superset with straight bar bi curls...and finished with the tri push machine--about a zillion sets while adriann, one of the trainers at golds , grilled me about supplements...LOL ;)
i will most likely end up back there for spin or elliptical cardio later....

The Big Sexy
11-18-2011, 02:03 PM
Great job Sheri... keep up the WERQ!!! :)

sheri.koepsel
11-18-2011, 09:00 PM
thx!!! I PLAN TO!!!! i am pretty sure i have an eating problem tho---!!! LOL

sheri.koepsel
11-19-2011, 09:50 AM
saturday.
i never thought something so small as switching up my split a little and doing chest/back together this wk would make me SO DAMN SORE!!! LOL! i am STILL feeling it several days later!!! i LIKE it...;)
i plan to do a 2nd leg day of the wk today after i teach my circuit class...i will be back later with a full report!!:p
happy saturday, muscleheads!!

The Prodigy
11-19-2011, 02:58 PM
Keep training hard lady! I need to get up to Animal House for another workout soon!

sheri.koepsel
11-19-2011, 06:44 PM
FOR SURE, girlfriend!!! let's work out together sometime!:) lemme know when you're up here!!:)

sheri.koepsel
11-19-2011, 06:52 PM
i met my friend gina for a leg workout at gold's gym hales corners this afternoon. she doesn't usually lift quite as heavy as i do, so i toned it down just slightly for her sake :)
we warmed up w/ a few light sets of leg ext/seated leg curl...then went on to the power squat machine (it has a good back support...still babying my lower back a little so i don't aggravate whatever it was that was wrong with it!!) . we did like 4-5 sets here then moved to the leg press. i did a few sets of single-legs, then cranked up the weight and did both legs (see video). after that, my back was feeling pretty tight and i didn't do it any favors by deciding to do stiff-leg deadlifts next (LOL). we finished up w/ some sumus and went for steak tacos at el beso...heehee video: http://www.youtube.com/user/slkaz2003?feature=mhee#p/u/6/9bVbrbxk3A0

sheri.koepsel
11-20-2011, 07:20 PM
sunday funday.

i was gonna make today strictly cardio since i have been turning into a HUGE fat ass since my show--LOL. BUT i got motivated to do another shoulder day because of my SHOULDER OBSESSION.... i did military presses w/ the pre-loaded straight bars (from 40-60lbs) and went back and forth w/ the seated db shoulder press, from 20lbs-35lbs--I AM SO IRRITATED THAT I CAN'T BREAK PAST THAT 35lb MARK!!! AGH!!!) then i did db side raises 4-5 sets from 25-30lbs and front raises w/ plates-25-45lbs), then individual db front raise w/ a twist w/ 15lb dbs...about 4 sets), cable upright rows, lying on the floor. i also threw in a few sets of cable side raises from the floor and then cranked out some rear delt flyes on the machine. i hit the 100lb mark on these today :)...then burned out w/ 2 sets of 30 on the shldr press machine.
THEN i did 45 more min of cardio (if i didn't mention, i "warmed up" w/ 20 min on the elliptical!)
i can't wait to get up and do spin tomorrow. i will probably also go back and do yoga before i train my clients at animal house. :)
eat and rest time now.
peace out, muscleheads :)

The Prodigy
11-20-2011, 10:36 PM
http://www.rxmuscle.com/rxgirl/athlete-profiles/4569-spotlight-on-sheri-koepsel.html (http://www.rxmuscle.com/rxgirl/athlete-profiles/4569-spotlight-on-sheri-koepsel.html)

sheri.koepsel
11-20-2011, 10:39 PM
http://www.rxmuscle.com/rxgirl/athlete-profiles/4569-spotlight-on-sheri-koepsel.html
check out my spotlight interview :)

sheri.koepsel
11-20-2011, 10:40 PM
awesome!! thx, gail!!!:)

sheri.koepsel
11-20-2011, 11:15 PM
http://www.youtube.com/user/slkaz2003?feature=mhee#p/a/u/0/BKqWSqZp9mo
(http://http//youtu.be/BKqWSqZp9mo)

sheri.koepsel
11-21-2011, 01:12 PM
so far, all i have done today has been a 1-hr hardcore spin class. i SWEAT to death today and it was pretty tough for me...probably cuz i slept like shit last night :(.
i am happy to announce, though, that my shoulders are actually SORE from my workout yesterday (it's HARD to get those things sore!!).
i ate a pb &j and 3 small oranges...now, i will shower and go back for a back/bi workout and follow that with yoga!!!!! weeeeee!!!
HAPPPPY MONDAY!!!!!!!!!!!!:yep:

sheri.koepsel
11-21-2011, 07:25 PM
everyone- please let me know whatcha think of my interview :)!!!!!!

sheri.koepsel
11-21-2011, 07:34 PM
monday...continued.
so, my back was feeling pretty good today and i decided to start off w/ a test for it. usually when i do t-bar rows on the tbar thingy at golds, it really strains my lower back if i go to heavy. i started off w/ one 45lb plate and whipped out 15 w/ ease AND NO LOWER BACK PAIN....so, i threw on a 25. 10 more. no problem. threw on another 10 and cranked out 8 more. that's when it started to tighten, so i slowed my roll. i did one more set of 8 w/ that weight, then took the 10 off and did another set...then mosied on over to the pulldown. did about 5 sets here, going up to 100lbs and back down to 80lbs for the last set. then, i did one armed rows...and here's where the pain really started. i USED TO be able to do these w/ 65s...and today i did 3 sets of around 10 with 50-55s. then, i did 3 little sets of close-grip pulldowns, then straight bar pushdowns.
my bi workout sucked, so i will not even write about it. LOL
i finished w/ 20 min on the elliptical.

OneWideBack
11-22-2011, 04:06 AM
I just read this journal and your interview, and I will definitely follow this journal, well as long as you promise to post progress pics :p
I still think those model pictures would fit right in with the marketing and labels by dymatize!

You mentioned in your interview that one of your hobbies is writing, what kind of writing? :)

Keep up the good work! And I hope your back straightens out, but you know what is important, posture! I wholeheartedly agree with that!

sheri.koepsel
11-22-2011, 07:55 AM
sure--i will start posting progress pix as soon as my post-contest weight gain starts to dissipate. ;) as far as writing--i went to college for journalism and took lots of creative-writing classes as well. these days, though, my "writing" consists of writing stuff for my facebook pages and a few online fitness articles (for my friend's online fitness website-they will be published soon...i will add link when they are available!!)
have a great day!!!

David Lees
11-22-2011, 10:35 AM
Sounds like you had a pretty wicked back/bicep workout. I know all too well about lower back pain and how greatr it feels to train WITHOUT that pain. Keep up the good work, you look amazing and I will definitely be checking back often...

sheri.koepsel
11-22-2011, 01:44 PM
AWESOME!!! and thx!!! i need some new muscles for my next show!! LOL gotta keep pushin....

KBigz81
11-22-2011, 03:30 PM
Nice interview!! I see you do spin classes. I will be incorporating that into my offseason to help keep me lean. Love those classes!!!

sheri.koepsel
11-22-2011, 11:11 PM
Nice interview!! I see you do spin classes. I will be incorporating that into my offseason to help keep me lean. Love those classes!!!
YES, girl!! i LOVE spin class!!!!!! it pushes me to do harder cardio...and it doesn't hurt my back like the elliptical sometimes does!!!
thx for the compliment on the interview :) i am so happy about it!:)

sheri.koepsel
11-25-2011, 04:51 PM
sorry--i missed updating his for a few days!!! i still worked out--just didn't record it...tues, i hit my chest REAL HARD!! i did some smith machine bench pressing and pushed record weight for me :)!!! i also did incline db presses, cable flyes, and machine flyes.
wed, just did a lil cardio.
thurs, i slept. and ate.
today, i decided to do some heavy QUADZILLAS!!! 570lbs leg press, sigle leg presses, power squat machine, leg extensions, and the abduction machine. and a lil calves at the end :) 40min of cardio on ellipt as well...
tomorrow, i think i will kill shoulders again :)!!!
happy thxgiving , everyone!!
I AM MOST THANKFUL FOR MY MUSCLES AND MY MOTIVATION this yr.
YEAH, BUDDY!!!

Wolfpack
11-25-2011, 06:16 PM
I AM MOST THANKFUL FOR MY MUSCLES AND MY MOTIVATION this yr.
YEAH, BUDDY!!!



I feel sorry for you if that's what you're really most thankful for.

sheri.koepsel
11-25-2011, 09:10 PM
I feel sorry for you if that's what you're really most thankful for.

THIS IS RX MUSCLE, DUDE. bodybuilding website.

Wolfpack
11-25-2011, 09:41 PM
THIS IS RX MUSCLE, DUDE. bodybuilding website.

I've seen your facebook page, it's not just RX Muscle, "dude."

sheri.koepsel
11-26-2011, 04:59 PM
I've seen your facebook page, it's not just RX Muscle, "dude."

if you don't like what i post, get off my pages.

KBigz81
11-26-2011, 05:03 PM
I was thinking the same thing Sheri.

sheri.koepsel
11-26-2011, 05:05 PM
greetings and happy saturday, muscleheads!! i was actually feeling pretty sluggish today when i got to golds...i was all gung-ho, then i went to the studio to teach my circuit class and only 2 people showed up. the weather was crappy and i kinda felt like going back to bed...LOL. BUT i forced myself to kick it to gold's and hit some hammies and cardio (i am having ANOTHER thxgiving feast at my brother's tonight, so there's NO WAY around getting my workout done today!!!)
i did about 6 million sets on the seated leg curl. singles and both legs...then singles again, etc. then, i did stiff legged deads, the hip adduction machine...and usually, i do this free-motion cable hamstring deal, but there were people camped out on it forever, so, i just got back up on the elliptical and ended up having a great cardio session!!
my elbow and forearm on my right arm is starting to ache again. i REALLY think it has to do w/ too much computer work and too much texting!!! LOL so, maybe i need to give it a lil rest...
enjoy your wknds, people and don't forget to get your sweat on ;)!!!

sheri.koepsel
11-26-2011, 05:07 PM
I was thinking the same thing Sheri.
thx, kel. i have no patience for people who have negative shit to say to me. they need to GO AWAY if they don't like my posts!!! no sweat off my balls if they don't like me...LOL

KBigz81
11-26-2011, 05:11 PM
Those people are just jealous of your drive. Probably unhappy with their own lives so that have to try and bring other people down with them. Its pretty sad that he had to go out of his way to read your thread and then post something negative on it. If you don't like the thread then don't post on it. Pretty simple.

sheri.koepsel
11-27-2011, 10:47 PM
Those people are just jealous of your drive. Probably unhappy with their own lives so that have to try and bring other people down with them. Its pretty sad that he had to go out of his way to read your thread and then post something negative on it. If you don't like the thread then don't post on it. Pretty simple.


I AGREE!!! seriously--and if he is on my facebook, he should KNOW that i am NOT JUST ALL ABOUT my muscles an motivation. that was kind of a rx muscle funny thing to say---BUT whatever. i looked at his page and he's pretty hot, so...LOL, i will let it go :)

sheri.koepsel
11-27-2011, 10:59 PM
i decided to meet a friend out at the gurnee gold's gym today for a NICE change of pace!!! i REALLY LOVE THAT GYM....it's huge and there and usually, there are some attractive meathead eye candies there :).
i did a pretty decent shoulder workout today, but i was feeling the BURN in my shoulders almost right off the bat and i didn't feel as strong as my last shoulder day :(
my diet has been SHIT the last few days and i REALLLLLY need to get back on track with it!!!!
my skin is breaking out as well and i have just started entertaining the idea of doing a cleanse. perhaps next wknd... i'm gonna research some good ones tonight...
maybe this week , i will have a "fish week" and get myself back on the wagon of health...LOL
...annnnnnd my fat badonk will definitely be in 9:30am spin class tomorrow!!! i bet the room will be FULL .

Massfreak2063
11-27-2011, 11:36 PM
fish week? sounds fishy........Freak no like

sheri.koepsel
11-29-2011, 07:26 AM
i was SOO sluggish yesterday! i did spin class in the morning, ran errands, then rolled up to animal house an hour early so i could hit back before training clients and, lemme tell you...i was DRAGGING ASS.
i had decided to take my ON diet boost intstead of my roxylean/ephed combo and the diet boost just wasn't cuttin it!! bllaaaahhhh....
i did some pulldowns up to 120lbs (about 6 sets of 8-12), then i did some low rows, (abt 6 sets, up to 110lbs). animal house has a pullover machine, which i like, so i hit that for abt 4 sets, 100lbs. then , i pounded out a few sets on a diff low row machine and called it a day. pretty lame workout... i didn't even do bis.
today is chest day...unless i decide to hit my fat meat sticks instead (legs -LOL). we'll see how i feel when i get to gold's. i have been feeling some burning and tightness in my right elbow/forearm, which i kinda think is related to an overabundance of texting/ laptop-typing...LOL
hope everyone has a fabulous workout today!!!

sheri.koepsel
11-29-2011, 08:46 PM
aw, man. i worked out around noon today and the soreness is already kickin in in the ol' QUADZILLAS. ;) yeah, BUDDY!!!
i did 30 min of easy elliptical to start, then went to the leg press. i did 540lbs again ( i think i wrote 570 last time, but i meant 540...LOL)...then, i did walking lunges w/ 20s then 30's. 4 sets back and forth across the weight room...then, i did some step ups holding 25lb plates, power squats, and back to the leg press for singles....then, i did ext and seated curls, add and abd and caves. i BROKE MY AZZ DOWN, yo. LOL
i am gonna be one sore little biaaaatch tomorrow...LOL
happy tuesday, freaks!
xo:p

The Prodigy
11-29-2011, 10:58 PM
You guys went to Gurnee Golds without me? AHHHH!!!!!!!!! Ladies, Ladies, Ladies...........:no:

sheri.koepsel
11-30-2011, 09:35 PM
You guys went to Gurnee Golds without me? AHHHH!!!!!!!!! Ladies, Ladies, Ladies...........:no:
LOL!! we didn't go yet--i went to meet this GUY friend of mine!!! but we DEF HAVE TO HAVE A LADIES WORKOUT ASAP!!! i am gonna meet audrey funk there this fri!!! know her, gail??? meet us!!

sheri.koepsel
11-30-2011, 09:46 PM
first, i am gonna say that i am in PAIN today from my leg workout. damn, man... i did good!;)
today, i did chest...and i went for a record for me...135. did 1 set of almost 5. and one fail set of like 2 1/2. LOL i did about 5 other sets of lesser weight, but i plan to try to keep pushin the weight on my bench...

The Prodigy
11-30-2011, 11:07 PM
LOL!! we didn't go yet--i went to meet this GUY friend of mine!!! but we DEF HAVE TO HAVE A LADIES WORKOUT ASAP!!! i am gonna meet audrey funk there this fri!!! know her, gail??? meet us!!

I am doing a PL meet and have to weight in Fri nt.....otherwise I would love to!

sheri.koepsel
12-01-2011, 12:14 AM
I am doing a PL meet and have to weight in Fri nt.....otherwise I would love to!


boooooooooooo!!! ok, next time :!!

sheri.koepsel
12-02-2011, 12:06 AM
i did shoulders and cardio today...and a lil abs. nothing spectacular or record breaking...
i am DEF looking forward to working out w/ audrey funk tomorrow at the gurnee golds!!!! i will see if she's down for making a video!!:) we are gonna kill GUNZ :) wooooot!!!!!!

sheri.koepsel
12-04-2011, 01:25 AM
yesterday was an amazing workout day for me!! i drove down to gurnee to meet up w/ audrey funk at the gold's gym there! we hit up a HEAVIER THAN MY USUAL bi/tri workout! she pushed me harder than i usually push myself and we had a BLAST getting to know eachother!! i LOVE meeting new fitness-oriented freaks like myself. with every person i meet, i see NEW possibilities and new lessons, view points and exercises!! it makes me grow as a person, as a trainer, and as a competitor!! check out our video!!!!!http://youtu.be/i7oMtK5GOtc

today, i did some cardio in the morning before teaching my circuit class, then came back after for legs. met up w/ my homegirl gina and we did some great single leg presses, smith machine squats, walking lunges, ext and curl, and the abb, add machines. then, i went home, ate, rested and returned for some more cardio in prep for a big, italian dinner i will be eating with my family tomorrow!!
get it right, get it tight, y'all!
xo

sheri.koepsel
12-05-2011, 09:14 PM
well, the weather is sooo shitty today and i started off pretty tired and cranky...THEN, i got to animal house and trained 2 awesome clients and started to get my groove!!
i rolled up to gold's gym and started w/ a cardio warm -up, then slid into a pretty insane hamstring workout!!! i REALLY got into my zone!! i did seated leg curls, started light and going pretty heavy for 4 sets, then did some high/wide leg press w/ just 180lbs, w/ sumu squats and pop squats. i did about 4 sets of 12 on ea of these exercises. then, i threw in some calf presses and did some light, single leg cable ham curls...and went back to the seated leg curl machine and burned it out w/ 3 light sets of 20. i finished with some fast-paced elliptical for 25 min and 5 min of 360's on the treadmill.
awesome :)
when i had a 30 min break between my evening clients at animal house, i did some step mill and treadmill walking.:)
my diet was pretty decent today. nothing too bad went into my mouth.
i am so tired right now, i cannot wait to sleep!!!!
xo:)

The Prodigy
12-05-2011, 10:42 PM
My animal house shirt ripped! I am bummed! Glad you are still going strong!

David Lees
12-08-2011, 11:26 AM
Jeez, that is a LOT of cardio to go along with training legs. I try to avoid the eliptical post leg training for fear of falling off and embarassing myself LOL!

sheri.koepsel
12-08-2011, 08:56 PM
My animal house shirt ripped! I am bummed! Glad you are still going strong!
i can get you a new one and send it if you want :)!!! OR BETTER YET, get your lil badonk up here and work out there w/ me, gail!!!!!
xo

sheri.koepsel
12-08-2011, 08:58 PM
Jeez, that is a LOT of cardio to go along with training legs. I try to avoid the eliptical post leg training for fear of falling off and embarassing myself LOL!

YEAH... i often hear that you shouldn't do cardio on leg day to kind preserve the muscle. and i don't wanna hinder my muscle growth in my fatty legs...but sometimes, i just go w/ the flow! if i ate a lot that day or if i have a ton of energy and spare time between clients, i still hit it >:)

sheri.koepsel
12-08-2011, 09:04 PM
i did chest/tris yesterday but it wasn't a particularly fabulous workout, so i didn't write anything about it. i REALLY want to go heavier on everything but my muscles fail :( and it's very disappointing. i REALLY need to get a training partner for my chest days so i can continue to PUSH harder and harder. i'd like to hit at least 50lb dbs for my incline press and i was be able to move the flat bench bar at least 6x w/ 134......

today, i did back and bi's. i did 2 plates for 3 sets of t-bar rows...and i attempted to throw an extra 35 on it and couldn't get it up!! and the low back tightening was there, but NO PAIN! YAY!!! still, the tightness is scary and uncomfortable and i am leary about pushing it. i REALLY don't want any major injuries RIGHT BEFORE starting contest prep...
SHOULDERS TOMORROW!!!!!! heyyyyyyyyyyyyyyyy;)

sheri.koepsel
12-11-2011, 08:46 PM
well, friday, i did my shoulders but i didn't hit anything very impressive, just did my usual stuff. i need to switch this up or start training with someone else to get some new moves. maybe i will do some research---does anyone have any suggestions?? i can't seem to get passed 30-35's for my overhead db press either...boooooo.
saturday, i only did cardio and abs. i REALLY need to trim my mid section again. i feel like a HUMUNGOUS WHALE right now. LOL
today, i decided to do some legs :) i WANTED TO do these bridges that i saw in a dana linn bailey leg vid but somehow, i FORGOT like a dumb ass. i will DEF have to include them in my 2nd leg day this wk. i am gonna shoot for wed. or tues if i am not sore...

David Lees
12-12-2011, 11:29 AM
I wouldn't worry too much about the weight your pressing/moving/using since you are training for a look, not for strength. Too often we get caught up in the numbers game and miss the essence of why we train. Regarding shoulders, I have been dealing off and on with rotator cuff injury/issues for the last couple years. Because of this, I refrained from doing both barbell and db shoulder presses of any kind for almost the last 2 years. In order to keep good balance, I focused on hitting 3 lateral movements for outer delts using the strictest form and light to moderate weight. Typical Delt day would be strict standing dumbbell laterals (arms slightly bent and top of rep whould resemble pouring water out of a jug with pinkies up), seated strict db laterals (keeping your ams completely straight from bottom to top of rep) and behind the back cable laterals. Do one more movement for front delts (typically a front db raise) and then one movement for rear delts (such as bent over reverse cable or db flyes). Your front and rear delts get plenty of work from chest/back day so no need to overkill them with a ton of training. The shoulder joint and muscles are tiny and can overtrain very easily.

Just my 2 cents...

AnglicanBeachParty
12-12-2011, 12:59 PM
I just now saw your thread, Sheri ... pics look terrific!

sheri.koepsel
12-17-2011, 04:06 PM
I just now saw your thread, Sheri ... pics look terrific!
thanks so much!!!:)

sheri.koepsel
12-17-2011, 04:14 PM
SO, my dear muscleheads....it's def time for me to lean this BULKY ASS of mine out!! i began my power circuit stuff again this morning. i REALLY pushed it. i felt like i was going to die a few times throughout the workout!!
i did bench pushups , walking lunges w/ bi curls (across weight room), bench push ups, walking lunges w/ shoulder press, bench push ups, walking lunges w/ oblique twists. then i moved to the next circuit which consisted of stiff legged deads/upright row, barbell oblique twists, med ball bounces, pop squats w/ med ball throw,and bar bell butt-thruster things (think they're called BRIDGES). doing all of these things w/ little to no rest inbetween had me sweatin like a whore in church and gasping for air like i was drowning.
THEN, i hopped onto a treadmill, grabbed some 2.5lb plates and started walking on an incline w/ some cross-punches. then threw in some 360s and all kinds of other fun interval-ly type things.
i will DEF be BANGIN in my bikini when i hit the beaches of florida in january.....;)

sheri.koepsel
12-18-2011, 08:28 PM
sunday is usually a GREAT workout day for me!
today was no different. i did a back workout w/ my friend kelly in the morning...and he attempted to try and get me to "speed rope" w/ him...but i convinced him to let me practice a bit on my own before trying it INFRONT OF HIM!!! hahahahaha i foresee myself falling on my face or just looking like a huge, fat douche doing it....hahaha

then, i came back to gold's a few hrs later and hit some cardio and abs.
even after just a few days of eating clean and doing more cardio, i feel my waistline tightening up a bit. YAY!!

sheri.koepsel
12-26-2011, 09:51 PM
i haven't been journaling everyday cuz my workouts haven't been very heavy or crazy! mostly, i have been killin my cardio and doing circuit-style shit that gets my heart rate up and makes my fat badonk sweat!:) today, i did over an hr of cardio, abs and later on, i did some quads. lightweight, high reps. tomorrow, i will do back and shoulders. LIGHTWEIGHT, HIGH REPS :) i am booked for a lingerie photoshoot thursday and i need to be LOOKIN TIGHT!!!:)

David Lees
12-28-2011, 12:33 PM
Lingerie shoot...nice. Let me know if you need anyone to preview the prints ;)

Good luck!

The Prodigy
12-28-2011, 02:48 PM
Anytime you want to come down and train (we can do sholderss) let me know!

Are you dieting for a show no or just trying to lean out before contest prep?

AnglicanBeachParty
12-29-2011, 09:39 AM
Lingerie shoot...nice. Let me know if you need anyone to preview the prints ;)

Good luck!

x2 !!

The Big Sexy
12-29-2011, 11:58 AM
i haven't been journaling everyday cuz my workouts haven't been very heavy or crazy! mostly, i have been killin my cardio and doing circuit-style shit that gets my heart rate up and makes my fat badonk sweat!:) today, i did over an hr of cardio, abs and later on, i did some quads. lightweight, high reps. tomorrow, i will do back and shoulders. LIGHTWEIGHT, HIGH REPS :) i am booked for a lingerie photoshoot thursday and i need to be LOOKIN TIGHT!!!:)

I sense a last minute thread of the year nominee coming on...

sheri.koepsel
12-30-2011, 07:52 PM
Anytime you want to come down and train (we can do sholderss) let me know!

Are you dieting for a show no or just trying to lean out before contest prep?
i am 1) going to florida next wknd
2) fat as fuck
3)doing the fox cities show in april
hence, i need to lean out :)
i wanna meet up for a workout soon!!! you need to MURDER my shoulders!;)

sheri.koepsel
12-30-2011, 07:54 PM
I sense a last minute thread of the year nominee coming on...
LOL my shoot sucked cuz i am a lard ass...

sheri.koepsel
12-30-2011, 07:56 PM
the plan of high reps low weight= NOT WORKING FOR MY STUBBORN BODY!
back to lifting as heavy as possible for as many reps as possible.
again, i say--MY BODY ONLY RESPONDS TO OVERTRAINING!!! LOL
WHATEVER IT TAKES.
started lifting heavy again today, also kicked ass on my cardio- thanks to my bff EPHEDRINE :) love it :)

Wolfpack
12-31-2011, 12:13 AM
EPHEDRINE :) love it :)


Can you pm me where you get it from?

sheri.koepsel
01-02-2012, 07:58 PM
so, i am back to lifting heavy...what my stubborn ass body responds to best!!
yesterday, i did chest/tris...flat bench pressing 135 for as many sets as possible...incline db's w/ 35s...machine flyes AND cable flyes. i know that's not very heavy to MOST of you, but for me, those are pretty good weights. i am not very strong in the chest...but i am trying ;)!! and i am not very sore today, so i will def need to crank up the weight next time :) hopefully, i have a spotter...
today...i attempted to go to the gym around 10am and it was a NIGHTMARE of new year's resolution bags. i did like 15 min of cardio, then did some quads. when i came back later ...around 4, i did hammies and more cardio. let's hope my wheels are at least a little sore tomorrow!!!!!

AnglicanBeachParty
01-03-2012, 05:59 AM
Keep up the great work, Sheri!

sheri.koepsel
01-04-2012, 06:32 AM
Keep up the great work, Sheri!


THX!!! i plan to!!!:)

sheri.koepsel
01-04-2012, 06:37 AM
woke up at 4:30am for no reason other than--MELATONIN GAVE ME NIGHTMARES LAST NIGHT!! LOL.

so, since i can't sleep, i shall journal!!
my workouts yesterday consisted of cardio, shoulders, more cardio, and abs. i got back into trying to push my weight for shoulder press (haven't broke my 35lb db ceiling :( )...and my lat raises, i believe i did 30-35s as well. it's pretty annoying when i THINK i am strong and i TRY to push it, then i STILL can't get more than i USUALLY get...booooo...
i have a busy day today, but i have time between clients this morning at animal house, so i am gonna hit SOMETHING for a 2nd time this wk. haven't decided WHAT yet tho. maybe back. :) i love doing back.
have a great day, muscleheads!!!
xo

The Prodigy
01-04-2012, 10:22 PM
Like the new profile pic! Do you always get nightmares from Melatonin?

It KNOCKS me out!

MsFitJessica1
01-06-2012, 04:12 PM
good luck at fox cities my fellow champ!:all good:

sheri.koepsel
01-15-2012, 12:58 PM
Like the new profile pic! Do you always get nightmares from Melatonin?

It KNOCKS me out!

no, not always. last night, i had dreams about making out w/ an friend and going to a party that had wild animals at it-!!! hahahahaha i believe, what it does is help you get into a DEEPER sleep so you don't keep waking up thru the night--so that means, it opens you up to crazier dream...LOL i love it tho. i have been sleeping like a baby!!!!

sheri.koepsel
01-15-2012, 01:02 PM
ALL RIGHT!! i had problems signing in, so that's why i haven't been on here in a bit!! BUT I AM BACK!!! i went to florida and partied my ass off, so, now, it's time to buckle down and train insane again. i have been working out like a nut the last few days---heavy lifting, spin class, elliptical...my diet has been good too--except for my cheat meal of PIZZA last night!!! I also got word that the girl that beat me at badger state is ALSO doing fox cities!!! MORE MOTIVATION!!!! so, monday the morning/night cardio bonanza resumes and i start my 14 wks out OBSESSIVE insanity...:) I AM LOOKING FORWARD TO it and i cannot wait to win!!!!!!!!!!! FUCK YEEEAAAAAHHHHHH!!!!

The Big Sexy
01-15-2012, 01:14 PM
LOL my shoot sucked cuz i am a lard ass...


One man's lard in the ass is another man's gold mine.

sheri.koepsel
01-27-2012, 11:14 PM
LOL are you saying i am a gold mine, big sexy??? or just my BIG BADONK-??? LOL

MY WORKOUTS ROCK...i have started my million hrs of cardio a day shit and it's working. i am tired as fuck and my waist is getting tighter. 2 days this wk of fasted cardio...my diet has been ON POINT...and my lifting is good too, but it's kind of taken a backseat to cardio and diet....RIGHT NOW, MY FOCUS NEEDS TO BE SLIMMING MY FAT ASS DOWN....tomorrow morning, i am going to crossfit w/ stacey (tomasini) and i am NERVOUS!!!!!!!! wish me luck...i am hoping i do not crap my pants or start crying and flee the room...hahaha
FOX CITIES....you will be MINE, oh yes...you will be MINE!!!!!!

sheri.koepsel
01-27-2012, 11:15 PM
oh yeah!! i forgot---i just ordered dnpx, a fatburner. anyone on it ???? likes/dislikes-?? lemme know!!! thx!

sheri.koepsel
01-30-2012, 12:57 PM
http://www.youtube.com/watch?v=rrd2-hrDP70&feature=plcp&context=C38824f1UDOEgsToPDskL5b19xyQSrvy-NcnDZset0 THIS IS MY AMAZING LEG VIDEO I MADE WITH AUDREY FUNK YESTERDAY!!!!

sheri.koepsel
01-30-2012, 12:59 PM
ALSO this weekend, i did a crossfit class on saturday morning that was killer...and a chest beatdown sat night w/ my buddy demetrius. all this in addition to my 90min of cardio per day. :) and my diet has been on point! i am SOOOO determined to win this show :)!!!! WAHOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!

AudreyFunk
01-30-2012, 01:35 PM
Sheri you are such a blessing. This year is going to be epic! I heart u beavis!

sheri.koepsel
01-30-2012, 10:44 PM
you are also a blessing for me, doll!! we are both gonna make it to the top!!! w/ eachother's help, of course!:) everything happens for a reason!! and we def were made to be homies!!! love you, butthead!!! heehee ;)

Sunnyday
01-31-2012, 02:27 PM
Loved the vid! Totally motivated me to kill legs tomorrow! :yep:

AudreyFunk
01-31-2012, 03:16 PM
Let me know how you liked the leg day Sunnyday!

Sheri I am super stoked! Looking at tank tops, the first site wants 50 bucks for two, I bet we can find better, Team Funk U what what!

sheri.koepsel
02-04-2012, 10:28 PM
Let me know how you liked the leg day Sunnyday!

Sheri I am super stoked! Looking at tank tops, the first site wants 50 bucks for two, I bet we can find better, Team Funk U what what!
HAHAHHAAH LET'S DO IT, girl!!!! design and order em and lemme know what i owe you!!!:) hahaha then we can wear them in some videos!!!!

sheri.koepsel
02-04-2012, 10:31 PM
i have been sooo sluggish and out of it this wk!! i feel like i am spinning my wheels and getting nowhere. focusing more on my cardio cuz i feel like a fat fuck still...so, my lifting hasn't been up to par! this wk def has to be a turning point in my contest prep!! gotta turn this shit back around and get back on track so I CAN WIN!!!!!!!!!!!!!!!
i feel like my mid-section is getting a lil tighter but HARDLY as much as i want...
doing legs w/ audrey again tomorrow--that's a GREAT start to an awesome workout wk!!!!
wish me luck...

The Prodigy
02-05-2012, 01:40 AM
So the Audrey and the Sheri have found each other and are training together! Whoo hoo!!!!

AudreyFunk
02-05-2012, 07:15 PM
So the Audrey and the Sheri have found each other and are training together! Whoo hoo!!!!

Yes the Audrey and the Sheri are the Team Funk U, putting foots in each others two packs (butts for the non navy language speaking) till we both get on stage this spring!

AudreyFunk
02-05-2012, 07:17 PM
Sheri You looked great today! I can tell your body is beginning to respond to the demand to lean you are putting on it. Its a funking long and tedious process to get stage ready you got it, we got it!!!! Keep on going! I heart U BEAVIS!

sheri.koepsel
03-11-2012, 07:50 AM
Sheri You looked great today! I can tell your body is beginning to respond to the demand to lean you are putting on it. Its a funking long and tedious process to get stage ready you got it, we got it!!!! Keep on going! I heart U BEAVIS!
THANKS, doll!!! i REALLY am FINALLY seeing a little progress right now--my body is SOOOO STUBBORN!! but i am def dialed in now and looking forward to our BACK DAY today!! WE ARE GONNA KILL IT!!!!! VIDEO WILL BE POSTED ON MY YOUTUBE CHANNEL!!!!!

sheri.koepsel
03-11-2012, 07:53 AM
soooooo...i took a little break from journaling again because i was frustrated and not seeing great results, but now, my stubborn body is coming around and i am KILLING IT AGAIN...i am SOOO excited for my fox cities show and have also decided to do the madison show in may !!:)
happy spring, freaks!!!!!!!
i CAME TO WIN :)

Sunnyday
03-11-2012, 11:02 PM
YEAH!!! :jump:

IslandGirl
04-01-2012, 03:28 AM
happy spring, freaks!!!!!!!
i CAME TO WIN :)

lol Love your attitude. I so LOL!!!

The Prodigy
04-03-2012, 04:12 PM
YAY! Fox Cities! It will be a blast!!!

soooooo...i took a little break from journaling again because i was frustrated and not seeing great results, but now, my stubborn body is coming around and i am KILLING IT AGAIN...i am SOOO excited for my fox cities show and have also decided to do the madison show in may !!:)
happy spring, freaks!!!!!!!
i CAME TO WIN :)

sheri.koepsel
04-25-2012, 08:32 AM
hey, rx freaks---i have been so busy/depleted/crabby that i have neglected my journal--but I AM BACK! and my 1st show of the season is this coming saturday---fox cities showdown in little chute! my amazing friend, audrey is also doing it and we plan on having an amazing wknd together! whooooop!!!!! we did a shoot w/ ritesh keskar this past wknd and some of the pix are up on my profile, so be sure to check out my progress!!!

The Prodigy
04-25-2012, 02:58 PM
hey, rx freaks---i have been so busy/depleted/crabby that i have neglected my journal--but I AM BACK! and my 1st show of the season is this coming saturday---fox cities showdown in little chute! my amazing friend, audrey is also doing it and we plan on having an amazing wknd together! whooooop!!!!! we did a shoot w/ ritesh keskar this past wknd and some of the pix are up on my profile, so be sure to check out my progress!!!

I am staying at the host! Are you? I will be in Sat. morning...We need an RX Girl pic for sure!

Sunnyday
04-25-2012, 10:02 PM
Kill it this weekend, Sheri!

:jump:

AnglicanBeachParty
04-26-2012, 05:50 AM
hey, rx freaks---i have been so busy/depleted/crabby that i have neglected my journal--but I AM BACK! and my 1st show of the season is this coming saturday---fox cities showdown in little chute! my amazing friend, audrey is also doing it and we plan on having an amazing wknd together! whooooop!!!!! we did a shoot w/ ritesh keskar this past wknd and some of the pix are up on my profile, so be sure to check out my progress!!!

Looking great, Sheri! Good luck!

sheri.koepsel
06-27-2012, 07:01 AM
WOW, it's been awhile since i have been on here---i kept having people tell me they got viruses on their computer from trying to look at my workout journal :( but let's hope that';s no longer the case!!! AND I AM BACK! the latest on my competition is--I SUCKED BAD at fox cities and was down in the dumps for awhile and verrrry frustrated w/ my body! but i have been working closely w/ stacey tomasini to get me back on the right path for success and we think i will be better than ever after taking the summer off of all supplements and letting my body do it's thing NATURALLY! so, i am on a cleanse/detox kit and also a natural thyroid complex supplement that will hopefully help me switch gears back to the way they're SUPPOSED TO BE working :)
i am happy...loving my workouts, killin it at the cardio, trying to rev up my metabolism....it's no easy feat tho...my body is not very responsive as of yet and i am feeling a little soft! :( BUT i am pushing harder and harder to get that body that i wanna bring to the stage at badger state in milwaukee, oct 20 :) i will be tracking my progress and posting pix and hopefully, getting support and encouragement from my amazing rxmuscle family!!!

The Prodigy
06-27-2012, 11:29 AM
WOW, it's been awhile since i have been on here---i kept having people tell me they got viruses on their computer from trying to look at my workout journal :( but let's hope that';s no longer the case!!! AND I AM BACK! the latest on my competition is--I SUCKED BAD at fox cities and was down in the dumps for awhile and verrrry frustrated w/ my body! but i have been working closely w/ stacey tomasini to get me back on the right path for success and we think i will be better than ever after taking the summer off of all supplements and letting my body do it's thing NATURALLY! so, i am on a cleanse/detox kit and also a natural thyroid complex supplement that will hopefully help me switch gears back to the way they're SUPPOSED TO BE working :)
i am happy...loving my workouts, killin it at the cardio, trying to rev up my metabolism....it's no easy feat tho...my body is not very responsive as of yet and i am feeling a little soft! :( BUT i am pushing harder and harder to get that body that i wanna bring to the stage at badger state in milwaukee, oct 20 :) i will be tracking my progress and posting pix and hopefully, getting support and encouragement from my amazing rxmuscle family!!!

Welcome back lady! I am overcoming metabolic damage myself! I have researched the crap outta the topic and think I am on a good path as well....

Here to support you in anyway I can!

sheri.koepsel
06-30-2012, 07:48 PM
thx!!! i may have some questions for ya!! i feel like i am working out like a crazy horse and going NOWHERE, then the min i even TOUCH something bad, it goes STRAIGHT TO FAT., i literally feel like i have gained 20lbs between today and yesterday! my stomach looks huge and my legs are all cellulitey!!! it's driving me insane :( ugh. and like i said, i have started that detox/cleanse a wk a go and that natural thyroid complex...and nothing is really helping. also, i have not had my period in like 7 mos... i keep feeling like it's coming--cramps and such...then, it doesn't! UGH.

The Prodigy
06-30-2012, 10:15 PM
thx!!! i may have some questions for ya!! i feel like i am working out like a crazy horse and going NOWHERE, then the min i even TOUCH something bad, it goes STRAIGHT TO FAT., i literally feel like i have gained 20lbs between today and yesterday! my stomach looks huge and my legs are all cellulitey!!! it's driving me insane :( ugh. and like i said, i have started that detox/cleanse a wk a go and that natural thyroid complex...and nothing is really helping. also, i have not had my period in like 7 mos... i keep feeling like it's coming--cramps and such...then, it doesn't! UGH.


Does Stacey know how to work with your diet with metabolic damage? It's tricky!

sheri.koepsel
07-02-2012, 02:29 PM
she told me to go get my bloodwork done, but i am pretty sure she knows what to do! if not, i am sure kevin does!!! GOD, I HOPE SO ANYWAYS!!!!!!!!

sheri.koepsel
07-02-2012, 02:31 PM
HOLA, people!!! i have been doing some fasted running in the mornings outside, since it's been sooo amazing (weatherwise) here...and i am enjoying it emmensely.... thinking about some new kicks tho that may NOT give me shin splints etc. saucony or asics , i have been advised to get. any other suggestions-?? my feet are retarded and my knees can get a little pain here and there, and my lower back sux...anyone have any other suggestions for me before i go shoe shoppin?

Sunnyday
07-02-2012, 02:53 PM
Saucony. Bought my first pair more than 20 years ago due to the shin splint thing. Never had another shin splint issue again. Ever. Even trained hills upon hills in prep for half marathons and still never another shin splint.

The Prodigy
07-03-2012, 01:36 AM
she told me to go get my bloodwork done, but i am pretty sure she knows what to do! if not, i am sure kevin does!!! GOD, I HOPE SO ANYWAYS!!!!!!!!

Yes...get bloodwork done...I am working with the best in the business to fix mine..so let me know if you need anything!

sheri.koepsel
07-06-2012, 12:59 AM
i start my diet monday!!!!!! SO EXCITED!!! did legs w/ keving and stacey today---we discussed how my diet and supplementation will be different this time around and i have butterflies of happy excitement for this show!!!! BADGER STATE, BABY!!!! 414 MUSCLE!!!!!!!! WOOOOOOOOOOOOOOOT!!!!!!!!!!!!!!

sheri.koepsel
07-06-2012, 09:14 AM
good morning, muscleheadz.... july 6, 2012. 1st FAT PIX sent to stacey for my progress pix. every wk for 15 wks, i have to send her pix side, back and front view so we can tweak my diet and such according to what my body is doing. i couldn't be more excaited and am diving into this diet w/ a POSITIVE ATTITUDE and w/ FULL FORCE :) i will get a re-feed once a wk and eat 7 meals a day. morning fasted cardio and night cardio 6 days a wk. that's the plan thus far. SOOOOO EXCITED!!! i will post as much as possible on here...and i am also keeping track in a binder. diet-weight-supplemenents and workouts. this will help me stay on track and better-organized this time. i need a food scale and a weight scale for my house. that's on my purchase list for this wknd!! SOOOO EXCITED!!!! weee!!!!!!!
please follow my progress and come w/ me on my journey to my best body yet!!!:) xo

sheri.koepsel
07-06-2012, 09:30 AM
http://www.facebook.com/414Muscle contest prep help...

sheri.koepsel
07-14-2012, 08:09 AM
http://www.youtube.com/watch?v=_a7bXolrB7s&feature=youtu.be VLOG #1

The Prodigy
07-14-2012, 03:45 PM
good morning, muscleheadz.... july 6, 2012. 1st FAT PIX sent to stacey for my progress pix. every wk for 15 wks, i have to send her pix side, back and front view so we can tweak my diet and such according to what my body is doing. i couldn't be more excaited and am diving into this diet w/ a POSITIVE ATTITUDE and w/ FULL FORCE :) i will get a re-feed once a wk and eat 7 meals a day. morning fasted cardio and night cardio 6 days a wk. that's the plan thus far. SOOOOO EXCITED!!! i will post as much as possible on here...and i am also keeping track in a binder. diet-weight-supplemenents and workouts. this will help me stay on track and better-organized this time. i need a food scale and a weight scale for my house. that's on my purchase list for this wknd!! SOOOO EXCITED!!!! weee!!!!!!!
please follow my progress and come w/ me on my journey to my best body yet!!!:) xo


7 meals a day??????????????????????? I diet for 4 years and NEVER got 7 meals a day!!!!!!!!!!!! GEEZUS you are a lucky girl!!!

sheri.koepsel
07-14-2012, 07:42 PM
7 meals a day??????????????????????? I diet for 4 years and NEVER got 7 meals a day!!!!!!!!!!!! GEEZUS you are a lucky girl!!!
WHOOPSY--not 7 meals. 6. LOL i am queen of typos...LOL
gail--let's hook up for a workout at gurnee gold's soon :)!!!! and maybe make a video! whoop!

The Prodigy
07-14-2012, 11:34 PM
WHOOPSY--not 7 meals. 6. LOL i am queen of typos...LOL
gail--let's hook up for a workout at gurnee gold's soon :)!!!! and maybe make a video! whoop!


Gail will not be traveling up to Gurnee much in the next few months! TOOOO busy! Come down by me one weekend and crash at Hotel Prodigy!!!

Aly Veneno
07-15-2012, 01:07 AM
i love your journal, but I have to admit, i started to miss the bright color posting :-) I think it helped with my ADHD

sheri.koepsel
07-15-2012, 03:32 PM
Gail will not be traveling up to Gurnee much in the next few months! TOOOO busy! Come down by me one weekend and crash at Hotel Prodigy!!! OK---where are you at-? right in CHICAGO? i lovvve chicago :)

sheri.koepsel
07-15-2012, 03:33 PM
i love your journal, but I have to admit, i started to miss the bright color posting :-) I think it helped with my ADHD

hahahahaha the colors stopped working in my editor!!! I WILL TRY THEM AGAIN....
i have adhd also...hahahahaha glad you like my journal. i will try and stay consistent in posting vids and journal entries!!!!! (see--the color stopped! WTF!!!!!!!!!!!)

sheri.koepsel
07-15-2012, 08:27 PM
now that i know how to post youtube vids on here (LOL)...i will post some of my workout vids from my youtube channel!<span style="color:#ffa07a;"><font size="5">
http://www.youtube.com/watch?v=1ANYoq1rTy4&amp;feature=plcp

sheri.koepsel
07-15-2012, 08:35 PM
all time fave vid!<span style="color:#ff0000;"><font size="4">
http://www.youtube.com/watch?v=AkH3grYwPNI&amp;feature=plcp

sheri.koepsel
07-16-2012, 01:04 PM
SOOOO, monday of wk 2 of my prep started w/ me getting scolded for my wknd antics. i had a friend in town and i ended up going out and basically throwing away my whole 1st week of prep because i am a douche... SOOOO....my coach took away a carb meal, added some clen and added my night cardio in. 35 min fasted stepmill/ treadmill 360's is what i did this morning....drank my aminos, then hit some chest and tris.
was told by another trainer at animal house that my body looks out of wack when i was doing my bench presses and now i need to get serious about straightening that shit out. i immediately scheduled a deep tissue massage for next monday and will be foam rolling all wk....i also need to get busted by a chiropractor. my hips and back are FUCKED.

Sunnyday
07-16-2012, 03:44 PM
Great motivating vid!

Definitely get the deep tissue and a good set by a reputable chiro. When I saw my crooked back and hips in my latest comp pics, I started monthly deep tissue sessions and twice-monthly chiro adjustments and it has really paid off. My posture is 100% better and so are my lifts. Posing is a lot easier too.

The Prodigy
07-16-2012, 07:26 PM
OK---where are you at-? right in CHICAGO? i lovvve chicago :)

Im in the burbs...Arlington Heights!

sheri.koepsel
07-17-2012, 03:42 PM
Great motivating vid!

Definitely get the deep tissue and a good set by a reputable chiro. When I saw my crooked back and hips in my latest comp pics, I started monthly deep tissue sessions and twice-monthly chiro adjustments and it has really paid off. My posture is 100% better and so are my lifts. Posing is a lot easier too.
yeah...my back and hips are TERRIBLE. i will get going with that as soon as i can afford it!! AGGGHHHHHH.
SOOOOO...i decided to freshen up my workout today....with a few tire flips...<font size="5"><span style="color:#ee82ee;">
http://www.youtube.com/watch?v=Gtq1CVHeOCk&amp;feature=youtu.be

sheri.koepsel
07-18-2012, 12:06 AM
Saucony. Bought my first pair more than 20 years ago due to the shin splint thing. Never had another shin splint issue again. Ever. Even trained hills upon hills in prep for half marathons and still never another shin splint.

awesome!!!!! thanks sooooo much!!!!! i will get some this wknd maybe :) my shins were KILLING me this morning!!!!

sheri.koepsel
07-18-2012, 12:10 AM
Im in the burbs...Arlington Heights! i wouldn't be opposed to rollin to arlington heights! it's always nice to escape the MIL-suckee. LOL i need some new, fresh ideas for workouts. SOMETHING needs to shock this fucking stubborn ass body of mine!!! i have a feeling the workout i did today may have me in traction tomorrow!!! hahaha
...speaking of that--here's a new , more hardcore version of that and i plan to film a vlog #2 by the end of this week...and talk a little bit about the changes in my diet and how i am doing/feeling...
<span style="color:#ffff00;"><font size="5">
http://www.youtube.com/watch?v=64t_Sxnwy-c&amp;feature=youtu.be

The Prodigy
07-18-2012, 01:09 AM
i wouldn't be opposed to rollin to arlington heights! it's always nice to escape the MIL-suckee. LOL i need some new, fresh ideas for workouts. SOMETHING needs to shock this fucking stubborn ass body of mine!!! i have a feeling the workout i did today may have me in traction tomorrow!!! hahaha
...speaking of that--here's a new , more hardcore version of that and i plan to film a vlog #2 by the end of this week...and talk a little bit about the changes in my diet and how i am doing/feeling...
<span style="color:#ffff00;"><font size="5">
http://www.youtube.com/watch?v=64t_Sxnwy-c&amp;feature=youtu.be

Awesome Job on the Vlogs lady! Any week you want to roll my way..pick a day..you can crash at Hotel Prodigy if you would like!

sheri.koepsel
07-18-2012, 04:13 PM
Awesome Job on the Vlogs lady! Any week you want to roll my way..pick a day..you can crash at Hotel Prodigy if you would like!
awesome!!! and thx :) i LOVE doing videos!!!! we will def make one when i come see you :) let's try and find a wknd soon that works w/ both of our insane schedules...LOL

sheri.koepsel
07-18-2012, 04:18 PM
so, i am a retard and totally forgot i wanted to make another vlog today..this morn, at the gym...so i will do one asap...maybe tonight! i know you're all anxiously awaiting this--at the edge of your seats...hahahahahaha jk.
after the frickin tire flippin, deadliftin, rope slamming shit i did yesterday afternoon, i did my evening cardio and some abs w/ my bad ass client, jeanette! we killed it. SO...today, i did my fasted cardio (15 sweat-inducing min on the stepmill and 15 more on the elliptical)...and took the afternoon off of lifting. evening cardio tonight at ANIMAL HOUSE after my 5pm client is on my agenda. haven't decided WHAT i am gonna do yet tho...most likely, i will do some more stepmill ...FML (haha)
STAY FIT , EVERYONE!!!!....catch ya lata!! :)

Sunnyday
07-18-2012, 04:29 PM
Looooove killing abs! What are your fave exercises for abs?

P.S. lots of great online clearance deals on last season's running shoes right now. ;)

sheri.koepsel
07-18-2012, 04:40 PM
[QUOTE=Sunnyday;1692186]Looooove killing abs! What are your fave exercises for abs?

P.S. lots of great online clearance deals on last season's running shoes right now. ;)[/QO
OOOOOOOOOO thx!!! i will check it out!!!

sheri.koepsel
07-18-2012, 04:43 PM
Looooove killing abs! What are your fave exercises for abs?

P.S. lots of great online clearance deals on last season's running shoes right now. ;)


whoooops, missed the part about ab exercises. LOL i love doing decline sit ups w/ a med ball toss..weighted crunches (on knees, rope over shoulders), roll-ins (feet up on a stability ball and pulling knees to chest) and this one that i can't even describe...but i will try cuz i love it---you lay on the floor, face up w/ one arm straight up over your face holding a weight (i use a 15-30lb kettlebell), and you just lift your shoulder blades up of the ground for 10, then switch arms...it's a small movement but it BURNS!!!

sheri.koepsel
07-19-2012, 07:24 AM
Yes...get bloodwork done...I am working with the best in the business to fix mine..so let me know if you need anything!
yes, i def SHOULD go get my bloodwork done and get to the root of my problem. well, i have MANY problems to fix w/ this crazy body of mine. but i am assuming, due to the amount of working out i do and the fact that i have not lost weight on my diet leads me to believe i have a thyroid issue or some other crazy imbalance that needs fixing. but UNFORTUNATELY, i do not have insurance...and the fact that it is SUMMER TIME means my clients are SLACKING on their workouts and going out, partying instead---or just being lazy cuz it's "too hot", I AM BROKE. i am thinking about maybe looking into a part time job to get me by these next 2 mos. i also--as i have mentioned--need to get to a chiropractor and get my back lined up!! a chiropractor who is a fb friend took a look at my pic from fox cities and said i may have some sort of NECK impingment---and a trainer at animal house told me it looks like my problem stems from my hips being out of whack! so, either way, my body is kind of a mess right now :( i need to get this all figured out so i can bring my best body yet to BADGER STATE in october!!! pray for me that it all comes together!!!

sheri.koepsel
07-19-2012, 07:37 AM
it's 6:30am on a thursday...i have been up for an hour FOR NO REASON! it seems that everytime i have time to sleep in, SOMETHING wakes me and i am up earlier than need be...sitting here with stinging eyes, waiting for my stims to kick in. but here is my dilemna (meathead problem #6889)...i am supposed to do fasted cardio 6 mornings a week. but thursday's my only day to make my fave instructor's spin class at 9:30am. do i drink my aminos and WAIT to eat till after spin, or do i eat my oats now....? LOL i know this is a retarded dilemna to have , but everything about contest prep is so precise and insanely hard to do 100% correctly---these little things spin thru my head and make me go mad. LOL sometimes, when this happens (i wake up super early), i go for a fasted run quick, then come home, eat and rest a bit, THEN go to spin. BUUUUUT stacey wants me to do ONLY fasted cardio in the morning and evening cardio right before bed. so, this is KIND OF outside her program and i have been repeatedly scolded for diverting from THE PROGRAM!! LOL (And i am determined to do EVERYTHING RIGHT this time, cuz the fox cities debacle was such a disaster!!! I obviously had NO CLUE what i was doing at that point!!! apparently, i am someone who needs to be told what exactly to do every single minute of the fricken day, or i get NO RESULTS!!!)
my training split this week got a lil messed up due to the day i decided to flip tires and get crazy in 100 degree weather...and i am STILL SORE---which is what actually woke me up several times--muscle soreness!!! as uncomfortable as i am, I AM SO HAPPY! for awhile, it seemed NOTHING was making me sore and my body was at a stand-still. i am MORE determined than ever to get where i need to be! i will keep pushing and pushing and focusing and doing whatever it takes to get myself back to normal--cuz NORMAL for me was always pretty lean and mean!!! it's just been the rebound after last year's badger state and getting mixed up w/ the wrong people who didn't have my best interests at heart that led me to have this softer, bigger body that i HATE! UGH....
today, i am debating either doing shoulders or legs. haven't decided yet! and SPIN will NO DOUBT kick my ass and burn some of that stubborn ass mid-section fat!!!!
vlog #2...coming soon :) until then, watch mine and jesse's tire flipping vid again!!! haha
happy thursday, everyone---GO HARD OR GO FUCKING HOME. ;) xo

sheri.koepsel
07-19-2012, 07:42 AM
i just noticed that my video was removed-???? WHY?????

sheri.koepsel
07-19-2012, 07:47 AM
.http://www.youtube.com/watch?v=lGEwyvPI5E4&amp;feature=youtu.be

sheri.koepsel
07-20-2012, 04:02 PM
vlog #2.....me talking about my prep, my fuck up, and cooking my fish...LOL<font size="5"><span style="color:#ee82ee;">
http://www.youtube.com/watch?v=j1Izp-AMlQI&amp;feature=youtu.be

The Prodigy
07-20-2012, 04:42 PM
i just noticed that my video was removed-???? WHY?????

no it wasn't!!

sheri.koepsel
07-20-2012, 08:40 PM
no it wasn't!!
it's telling ME it was removed...i will try and re-post it...

sheri.koepsel
07-20-2012, 08:42 PM
https://www.youtube.com/watch?v=lGEwyvPI5E4&amp;feature=plcp

sheri.koepsel
07-20-2012, 08:49 PM
for training today, i hit bis/tris w/ my friend jeanette and i feel like they are ALREADY sore--so i musta really killed em this morning :) also completed my assigned cardio for the day and feel super crabby and irritable today. sooo, i am watching tosh.o and trying to get into a better mood--LOL. nighty!

sheri.koepsel
07-21-2012, 12:29 PM
hey- everyone!! happy saturday!!! i did my fasted cardio this morn, around 8am...treadmill HIIT and a lil elliptical. my shins are still hurting from the pavement running, so, i think i'll give it another week before resuming my outdoor morning runs!! i am about to head to animal house and do some lifting. gonna hit hams and possibly shoulders!!! whooop!!!! hope everyone has an amazing wknd!!! :)

sheri.koepsel
07-21-2012, 12:31 PM
oh! and just a little FYI, i have some featured clients i will be posting about!! i have several amazing women who have made AMAZING PROGRESS since i have started training them, so i will posting their progress pix on my facebook pages!!!! LIKE my fan page on fb and follow thier awesome journey to health and fitness and happiness--AND GORGEOUSNESS!:) http://www.facebook.com/pages/Sheri-koepsel-NPC-superhero/223553347746550?ref=hl

sheri.koepsel
07-24-2012, 03:11 PM
vlog #3!!!<span style="color:#ffa07a;"><font size="5">
http://www.youtube.com/watch?v=k0QTuFwsh0U&amp;feature=youtu.be

sheri.koepsel
07-25-2012, 08:05 AM
GOOD MORNING , FREAKS!!! i have decided that today, i will take OFF of everything!!! i MAY hit my evening cardio, but other than that, my body is broke down and needs a rest. during tire-flipping yesterday, i started to get a sharp pain in my left forearm and it proceeded to get hard and swollen later on in the day...it still hurts, is tight and slightly swollen this morning. i iced it and took ibuprofen yesterday. let's hope it's nothing serious!!!!! LEGS TOMORROW!!!!!!!!!!

sheri.koepsel
07-26-2012, 08:46 PM
thank god--today, my forearm, is TOTALLY FINE!!!:) i did a pretty intense quad workout today...not a TON of weight, but i just kept doing sets till i couldn't anymore, so, i am sure i taxed them sufficiently!! tomorrow, i plan to hit hammies and a lil arms w/ one of my clients and we will be making a video!:) so, i will be sure to post it!!!
for my cardio today, i did stepmill in the morning (DRIPPING W/ SWEAT cuz it's ridiculously HOT AND HUMID here this wk!!), and i did some run/walk/skipping on the treadmill for my evening cardio....now----sigh. SLEEEEEEEEEEEEEEEEP :) yay!

sheri.koepsel
07-27-2012, 03:24 PM
good lord. i worked out like a freak today! i kinda messed up my eating tho--as in, i did not eat ENOUGH! i had a client cancellation at the gym, so i decided to get an arm workout in. i'd already done my morning cardio and had an 11am hamstring workout w/ my client jeanette scheduled....so, i did all this working out on only one meal and 2 amino drinks. by the end of hammies, i was SPENT, crabby, and ready to die...but here is the video of it :) enjoy!!
<span style="color:#ffd700;"><font size="5">
http://www.youtube.com/watch?v=u_kihM1Ku14&amp;feature=youtu.be

sheri.koepsel
07-28-2012, 05:28 PM
saturday. slept in. LOVED IT. went and did my cardio. ate oatmeal. rested up....took round 2 of my roxylean , then hit up animal house for a light back workout. i didn't wear my belt or use my versa grips. kept my weights light, reps high. sweat my azz off, and had a GREAT workout!!! gym was STACKED w/ meatheads (=motivation!!! LOL)
#gettinitin

sheri.koepsel
07-29-2012, 11:08 AM
vlog # 4 sunday july 29 <span style="color:#dda0dd;"><font size="5">
http://www.youtube.com/watch?v=80d0znQv5a8&amp;feature=youtu.be

sheri.koepsel
07-29-2012, 11:11 AM
..,.getting frustrated. to only have lost ONE FUCKING POUND after continuous cardio and relentless dieting and CRAZY ASS LIFTING... My body hates me and right now i hate IT. ugh. F-M-L! regroup--then going to lift. ALL DAY LONG. not to mention that i am broke this wk and need a bunch of supplements...UGGGGGGGGGGGGHHHHHHHHHHHH

The Prodigy
07-29-2012, 12:02 PM
good lord. i worked out like a freak today! i kinda messed up my eating tho--as in, i did not eat ENOUGH! i had a client cancellation at the gym, so i decided to get an arm workout in. i'd already done my morning cardio and had an 11am hamstring workout w/ my client jeanette scheduled....so, i did all this working out on only one meal and 2 amino drinks. by the end of hammies, i was SPENT, crabby, and ready to die...but here is the video of it :) enjoy!!
<span style="color:#ffd700;"><font size="5">
http://www.youtube.com/watch?v=u_kihM1Ku14&amp;feature=youtu.be


You get amino drinks when you diet??? Can we trade diets??

sheri.koepsel
07-29-2012, 03:58 PM
how do you do fasted cardio WITHOUT amino drinks-??? i am sure stacey will cut them out further along.... i have 12 wks still.

The Prodigy
07-29-2012, 04:42 PM
how do you do fasted cardio WITHOUT amino drinks-??? i am sure stacey will cut them out further along.... i have 12 wks still.

UGH...on an empty stomach with water or coffee. I was never allowed to have amino drinks even in my offseason diet! So I guess I got used to not drinking them.

sheri.koepsel
07-29-2012, 04:57 PM
[QUOTE=The Prodigy;1698200]UGH...on an empty stomach with water or coffee. I was never allowed to have amino drinks even in my offseason diet! So I guess I got used to not drinking them.[/QUOT
whoa. that's hardcore. and here i am, complaining about my diet when others are suffering even MORE than mine!!! agh. i am out of my amino drink right now and too broke for supp shopping right now...:( boooooooo

The Prodigy
07-29-2012, 07:56 PM
[QUOTE=The Prodigy;1698200]UGH...on an empty stomach with water or coffee. I was never allowed to have amino drinks even in my offseason diet! So I guess I got used to not drinking them.[/QUOT
whoa. that's hardcore. and here i am, complaining about my diet when others are suffering even MORE than mine!!! agh. i am out of my amino drink right now and too broke for supp shopping right now...:( boooooooo



Girl..I gave up Crystal light, pop, artificial sweetners, gum, all condiments but mustard, spray butter..etc...
I was the extreme dieter...but it got me where I wanted to go! AND now that I am there....no biggie..wish I could go back! lol!!!

sheri.koepsel
07-30-2012, 12:59 PM
[QUOTE=sheri.koepsel;1698211]

Girl..I gave up Crystal light, pop, artificial sweetners, gum, all condiments but mustard, spray butter..etc...
I was the extreme dieter...but it got me where I wanted to go! AND now that I am there....no biggie..wish I could go back! lol!!!

uuuuggggggggggghhhhhhhhh i am sick of dieting already. is it even POSSIBLE to go back to having a NORMAL life after all this dieting and competing stuff-???????

sheri.koepsel
07-30-2012, 01:03 PM
i am scared of what my body will do after i stop dieting and taking all these supplements...guess i will have to take them forever...LOL

TRAINING JOURNAL FOR TODAY....started off w/ an hr fasted spin...and i will be going to animal house to lift in a few hrs. not sure what i am gonna lift today...probably a light chest/tri workout. i am pretty sure i will be flipping tires and slamming ropes again tomorrow...and taking the day off (except cardio) on wed.
happy monday, bitches! go fuck some shit up!!

sheri.koepsel
07-30-2012, 09:02 PM
soo, i ended up doing a light chest/tris workout today. i have been super careful about keeping my body straight and focusing on my form during chest exercises since Heath told me (at animal house) that he could tell just by my flat bench form, how i was struggling more on one side, that i have jacked up hips and something going on in my back. so, my chest workouts since then have been lighter weight, more dumbells and cables. i don't really have the moola to go to a chiro and get myself totally fixed up right now, so, i am just being super focused on keeping myself as injury-free as possible. i have also been foam-rolling and getting massages...keep fingers and toes crossed for me that i avoid anything serious going wrong before my show---!!!!!

The Prodigy
07-30-2012, 10:29 PM
[QUOTE=The Prodigy;1698258]

uuuuggggggggggghhhhhhhhh i am sick of dieting already. is it even POSSIBLE to go back to having a NORMAL life after all this dieting and competing stuff-???????



I am facing the same question myself! I am seeking counseling and that is helping. I have a horrible relationship with food! I am also coming to turns with all the distruction I have done to my body to compete and that no matter what diet I am on or how much cardio I do or what I take...I will be fat!

You will be fine..just don't go to the extremes!

sheri.koepsel
07-31-2012, 02:31 PM
[QUOTE=sheri.koepsel;1698516]


I am facing the same question myself! I am seeking counseling and that is helping. I have a horrible relationship with food! I am also coming to turns with all the distruction I have done to my body to compete and that no matter what diet I am on or how much cardio I do or what I take...I will be fat!

You will be fine..just don't go to the extremes!

yeah, i had a feeling you'd understand where i was coming from on that front....
i was always lean before--had no prob losing weight/gaining muscle...somewhere along the way, the extreme dieting fucked w/ my head and now, i feel like PEANUT BUTTER is my crack!! i think about it ALL THE TIME!! LOL and i feel like i wanna eat CONSTANTLY---because i KNOW I CAN'T!! it's such a mindfuck..... need to reprogram myself....agh!!!


here's my next vlog....weeeeeeeeeeeeeeee!! bday tire flips!<span style="color:#ffa500;"><font size="5">
http://www.youtube.com/watch?v=d08_le5TsAM&amp;feature=youtu.be

sheri.koepsel
07-31-2012, 07:49 PM
welllll...today, i was in a good mood, then it quickly hit the skids. i am realizing more and more everyday that my original opinion on competing was spot on. i don't think i was made for this shit. i hate the diet. i hate what my body's gonna do AFTER my show...i hate KILLING MYSELF and not seeing great results if i do ONE WRONG THING in my diet...it's just NOT MY BALLGAME. i will still NOT GIVE UP...and I WILL DEFINITELY GIVE MY ALL to badger state, but i honestly think i am DONE after that. i want to lift and do cardio and eat clean, but not have to punish myself or feel horrible if i eat something bad sometimes! i don't wanna weigh my food and go to the grocery store every single day...i don't wanna constantly cook boring ass food anymore!! i never had a bad eating problem...i had always been pretty lean and in shape before---NOW< i suddenly have a horrible relationship with food. i want things ALL THE TIME --JUST BECAUSE I KNOW I CAN'T HAVE THEM!!!!!!!!!!!!!!!!! i do all this work and kill myself...just to get on stage for some random judges to decide if i am good enough, lean enough, hot enough--too muscular---not muscular enough---WTF.
too much water retention. muscles too stringy. thighs too big. arms too big. abs too hard. abs not hard enough. FUCCCCKKK IT ALL.
after badger state, i am done. so, i plan to go out w/ a bang and HOPEFULLY win this mutherfucker.
and if i don't....i will still survive. and i will still lift and go crazy at the gym. and i will still always strive to be better--even if i don't have a show on the horizon to get ready for.
#venting

sheri.koepsel
08-02-2012, 10:45 PM
i MAY be bipolar. my mood is COMPLETELY on another level today! i just NEEDED to vent (see above journal entry), and take a small step back and loosen up the reigns on myself....and it was like a magic wand had touched me today. i am refreshed and tring to change my mindset. i can't walk around grumbling and scowling and HATING my diet and everything else! i need to teach myself to SMILE AND LOVE IT. if i didn't think it would all be worth it in the end, i would never have committed to doing it. now that i have COMMITTED< i must follow through and BE MY BEST and stop my fucking boo-hoo-hoo'ing! i CHOSE this life, this path, this place in my life. i am here for a reason...and that reason is TO BE THE BEST I CAN BE...but NOT at the risk of my sanity. i will move forward from this "funk" i was in and MAKE THE BEST OF THIS...you only live once and i am not gettin any younger...so , here it goes...sheri's shot at redemption ;) i am gonna make this a magical year !!!!!!!!!!!!!!!
for my workout today, i did spin at 9:30am, then scooped up my jesse-bear and we went to oak creek xperience fitness....where i did a core/death-circuit...then we went out back and flipped some muthafuckin tires again :) we have never done it twice in a week before...and at first, we both were lookin at eachother like , "FUCK THIS SHIT..." LOL we were both kinda tired and dragging ass---THEN , suddenly, we both said, "LET'S FUCKIN DO THIS !"..and we OWNED it ! we both flipped that shit like crazy--jesse even made me do some single-arm flips at the end!! we fucking rock, man ;) i love it!!!!!
then, later, i did my evening cardio after clients at bay view fitness.
happy thursday, freaks!!!! it's almost weekend time!!!!! :):)

The Prodigy
08-03-2012, 11:36 AM
welllll...today, i was in a good mood, then it quickly hit the skids. i am realizing more and more everyday that my original opinion on competing was spot on. i don't think i was made for this shit. i hate the diet. i hate what my body's gonna do AFTER my show...i hate KILLING MYSELF and not seeing great results if i do ONE WRONG THING in my diet...it's just NOT MY BALLGAME. i will still NOT GIVE UP...and I WILL DEFINITELY GIVE MY ALL to badger state, but i honestly think i am DONE after that. i want to lift and do cardio and eat clean, but not have to punish myself or feel horrible if i eat something bad sometimes! i don't wanna weigh my food and go to the grocery store every single day...i don't wanna constantly cook boring ass food anymore!! i never had a bad eating problem...i had always been pretty lean and in shape before---NOW< i suddenly have a horrible relationship with food. i want things ALL THE TIME --JUST BECAUSE I KNOW I CAN'T HAVE THEM!!!!!!!!!!!!!!!!! i do all this work and kill myself...just to get on stage for some random judges to decide if i am good enough, lean enough, hot enough--too muscular---not muscular enough---WTF.
too much water retention. muscles too stringy. thighs too big. arms too big. abs too hard. abs not hard enough. FUCCCCKKK IT ALL.
after badger state, i am done. so, i plan to go out w/ a bang and HOPEFULLY win this mutherfucker.
and if i don't....i will still survive. and i will still lift and go crazy at the gym. and i will still always strive to be better--even if i don't have a show on the horizon to get ready for.
#venting


And this my friends is WHY I am studying on the fast track to becoming a life coach. To help girls AFTER the stage!!! Let me know if you need me!

fitdiva83
08-04-2012, 11:10 AM
welllll...today, i was in a good mood, then it quickly hit the skids. i am realizing more and more everyday that my original opinion on competing was spot on. i don't think i was made for this shit. i hate the diet. i hate what my body's gonna do AFTER my show...i hate KILLING MYSELF and not seeing great results if i do ONE WRONG THING in my diet...it's just NOT MY BALLGAME. i will still NOT GIVE UP...and I WILL DEFINITELY GIVE MY ALL to badger state, but i honestly think i am DONE after that. i want to lift and do cardio and eat clean, but not have to punish myself or feel horrible if i eat something bad sometimes! i don't wanna weigh my food and go to the grocery store every single day...i don't wanna constantly cook boring ass food anymore!! i never had a bad eating problem...i had always been pretty lean and in shape before---NOW< i suddenly have a horrible relationship with food. i want things ALL THE TIME --JUST BECAUSE I KNOW I CAN'T HAVE THEM!!!!!!!!!!!!!!!!! i do all this work and kill myself...just to get on stage for some random judges to decide if i am good enough, lean enough, hot enough--too muscular---not muscular enough---WTF.
too much water retention. muscles too stringy. thighs too big. arms too big. abs too hard. abs not hard enough. FUCCCCKKK IT ALL.
after badger state, i am done. so, i plan to go out w/ a bang and HOPEFULLY win this mutherfucker.
and if i don't....i will still survive. and i will still lift and go crazy at the gym. and i will still always strive to be better--even if i don't have a show on the horizon to get ready for.
#venting


Hi Sheri,

I am new to the journals here, but not new to competing although I've only done two shows. Completely commiserating with you here. Being a dancer, then an athlete now a physique competitor, I don't think I've ever had a healthy relationship with food or ever will. Lol. But hang in there. Your workouts sound tough as nails and capable of getting you where you want to be.

sheri.koepsel
08-04-2012, 05:34 PM
Hi Sheri,

I am new to the journals here, but not new to competing although I've only done two shows. Completely commiserating with you here. Being a dancer, then an athlete now a physique competitor, I don't think I've ever had a healthy relationship with food or ever will. Lol. But hang in there. Your workouts sound tough as nails and capable of getting you where you want to be.
i have only done 2 shows myself (and the 2nd one doesn't even count cuz i didn't even stay after pre judging to do the night show)...but i DO work out HARDCORE...and my relationship w/ food sucks right now, and my body isn't doing what i want it to do, so the whole thing is frustrating. but i am trying to have faith that, if this is what i was really meant to do, i will be able to conquer this funk and make it to the stage as a champion in october!!!

sheri.koepsel
08-04-2012, 05:35 PM
And this my friends is WHY I am studying on the fast track to becoming a life coach. To help girls AFTER the stage!!! Let me know if you need me!

yeah, i will prob need a life coach soon....my life sux. LOL

The Prodigy
08-04-2012, 11:54 PM
yeah, i will prob need a life coach soon....my life sux. LOL


Girl, You need to pick up a book by the author Wayne Dyer and start reading them! They transformed my life! The Tao is my bible and I live each day happy and lovin everything and everyone...REALLY...READ ONE!!!!!!!!

sheri.koepsel
08-05-2012, 01:39 PM
Girl, You need to pick up a book by the author Wayne Dyer and start reading them! They transformed my life! The Tao is my bible and I live each day happy and lovin everything and everyone...REALLY...READ ONE!!!!!!!!
ok, sista! i will look into it! thx!

sheri.koepsel
08-05-2012, 01:40 PM
stadium stairs at hart park weren't as bad as i thought they'd be. had some shin issues and my legs eventually went numb...but it was all good :)<font size="4"><span style="color:#b22222;">
http://www.youtube.com/watch?v=Og02rjvnIdg&amp;feature=channel&amp;list=UL

sheri.koepsel
08-05-2012, 05:41 PM
did those stairs this morn, then went to lift some back at xperience HC. also, got to grocery shop and cook some food for the beginning of the wk. i am resting up now...then, gonna get my evening cardio on soon!!!

sheri.koepsel
08-06-2012, 02:36 PM
so, today...mon aug 6. i did spin this morning and then ate, trained a client, then hit my quads at animal house! i realized yesterday just how retarded i really am...and that i have been sabatoging myself by eating peanut butter a litttttttle more than my teaspoon a day allottment...;( i literally did something i ALWAYS YELL AT MY CLIENTS FOR...letting myself have a scoop here, scoop there and not really thinking about HOW MUCH THAT SHIT ADDS UP!!! so, i haven't been losing the weight i need to be losing because i have been sneaking pb!! NO MORE! i will definitely NOT be having pb at least for the next 2 wks!! it's time to start seeing some changes! time to start leaning up! i am wasting all my hard workouts by eating too much peanut butter !!! WTF!!!!!!!!!!!!!!!!!!!!!! (i am writing this here to HOLD MYSELF ACCOUNTABLE for my actions. time to stop being a retard.)

PFEPerformance
08-06-2012, 03:54 PM
Not alone on that one girl!! PB becomes my ADDICTION when I'm in prep ---- like a lil crack addict to it - no kidding!!! DON'T HAVE IT IN THE HOUSE - it is a mega temptation and when you are tired and hungry and grumpy...etc... it is WAY to easy to convince yourself "a little" won't hurt!
Keep fighting - following along!

sheri.koepsel
08-07-2012, 02:45 PM
Not alone on that one girl!! PB becomes my ADDICTION when I'm in prep ---- like a lil crack addict to it - no kidding!!! DON'T HAVE IT IN THE HOUSE - it is a mega temptation and when you are tired and hungry and grumpy...etc... it is WAY to easy to convince yourself "a little" won't hurt!
Keep fighting - following along!
this seems to be common among competitors...i wonder why-?? i never was addicted to pb before...LOL

sheri.koepsel
08-07-2012, 02:45 PM
http://www.youtube.com/watch?v=nBHga3Awm1s&amp;feature=youtu.be

Sunnyday
08-07-2012, 09:43 PM
this seems to be common among competitors...i wonder why-?? i never was addicted to pb before...LOL

I'm right there with you! I was never a big PB fan until backstage at my first show. Then I was hooked! Second show - couldn't keep it in the house during prep. Stepped off stage after my second show and I ate THREE WHOLE JARS!!

Heading into my third show. Not taking ANY chances! I open a fresh jar for my cheat and at the end of the night it all goes down the disposal. :)

sheri.koepsel
08-09-2012, 12:41 PM
I'm right there with you! I was never a big PB fan until backstage at my first show. Then I was hooked! Second show - couldn't keep it in the house during prep. Stepped off stage after my second show and I ate THREE WHOLE JARS!!

Heading into my third show. Not taking ANY chances! I open a fresh jar for my cheat and at the end of the night it all goes down the disposal. :)

yeah...i need to NOT have it in my house AT ALL or i will eat the whole jar in a day or 2. wtf is WRONG w/ me-?? LOL i work out so hard then ruin it by eating a million calories and fat in pb!!! i might as well just come home n slam a pizza!
i have been good all this wk tho...and i get to start cheat meals next wk, so, i'll be straight!!
did spin class this morning and LOVED IT :) idk what i am gonna lift today tho, as i have already committed to doing arms tomorrow w/ my friend...i guess i could hit some shoulders again today ;) my fave : BOULDER SHOULDERS!!!!!!!!!!!!!!!!

sheri.koepsel
08-09-2012, 12:42 PM
oh, ps i plan to step off stage and devour an entire pizza...oct 20. it's ON :) pepperoni and fatty ass cheese!:) MMMMM!!!!!!!!

PFEPerformance
08-09-2012, 03:45 PM
EXTRA EXTRA Cheese & Pepperoni?? LOL - with a jar of P. Butter on the side for desert? I'm with ya sister! My show is Oct 20 as well! 11 weeks out Saturday girl!

Sunnyday
08-09-2012, 04:13 PM
oh, ps i plan to step off stage and devour an entire pizza...oct 20. it's ON :) pepperoni and fatty ass cheese!:) MMMMM!!!!!!!!


EXTRA EXTRA Cheese & Pepperoni?? LOL - with a jar of P. Butter on the side for desert? I'm with ya sister! My show is Oct 20 as well! 11 weeks out Saturday girl!

No way, girls! My show is Oct. 20 too!
When I step off stage I will be devouring a lasagna pizza (think pizza crust topped with lasagna filling and sliced mozzarella), a jar of Crazy Richard's PB, and a banana split with extra extra everything! Yummm!

PFEPerformance
08-10-2012, 09:07 AM
No way, girls! My show is Oct. 20 too!
When I step off stage I will be devouring a lasagna pizza (think pizza crust topped with lasagna filling and sliced mozzarella), a jar of Crazy Richard's PB, and a banana split with extra extra everything! Yummm!

OK - We should all text each other pics of our crazed feast afterwards!!!! LOL - OMG "Lasagna Pizza" - sign me up!!

Sunnyday
08-10-2012, 01:12 PM
OK - We should all text each other pics of our crazed feast afterwards!!!! LOL - OMG "Lasagna Pizza" - sign me up!!

If you look on my profile I have an album with a pic of the lasagna pizza I ate after my first show. :) My husband ate two slices. I ate all the rest plus a banana split.

curvygirl
08-10-2012, 02:27 PM
LOL! Okay just have to chime in on this thread!

The heck with just plain ole PB! I am all about the NUTELLA! Mix that with Natural PB & that is Curvy Girl crack...I get all twitchy like my kitties when they get their "kitty weed!" And I swear it was not until PB was added to my pre-pre-comp prep eating plan than taken away during contest prep, that I developed the crazy ass lust for it! The 3 in the morning kind of craving where I would climb down two flights of stairs, with tablespoon in hand, to the basement where the PB was tucked away, out of sight...sigh!

Hi Sheri! Very cool to meet you! Sound like another hard core iron loving sister! What's that saying.."Hold on! We're in for a bumpy ride!"

Wishing you, Sunny & Lorrie a smooth, pumped up, fantastic prep! Before you know it you will all be rocking the stage!

p.s. I love boulder shoulders day! I hit mine today! What is your favourite exercise?

Peace!

sheri.koepsel
08-10-2012, 07:52 PM
No way, girls! My show is Oct. 20 too!
When I step off stage I will be devouring a lasagna pizza (think pizza crust topped with lasagna filling and sliced mozzarella), a jar of Crazy Richard's PB, and a banana split with extra extra everything! Yummm!

omg---all of our shows are the same day-??? WTF! are we all doing badger state??? LOL
PIZZA!!
LASAGNA PIZZA-??? OMG!!! i just had a food-gasm. yummmm

sheri.koepsel
08-10-2012, 07:54 PM
LOL! Okay just have to chime in on this thread!

The heck with just plain ole PB! I am all about the NUTELLA! Mix that with Natural PB & that is Curvy Girl crack...I get all twitchy like my kitties when they get their "kitty weed!" And I swear it was not until PB was added to my pre-pre-comp prep eating plan than taken away during contest prep, that I developed the crazy ass lust for it! The 3 in the morning kind of craving where I would climb down two flights of stairs, with tablespoon in hand, to the basement where the PB was tucked away, out of sight...sigh!

Hi Sheri! Very cool to meet you! Sound like another hard core iron loving sister! What's that saying.."Hold on! We're in for a bumpy ride!"

Wishing you, Sunny & Lorrie a smooth, pumped up, fantastic prep! Before you know it you will all be rocking the stage!

p.s. I love boulder shoulders day! I hit mine today! What is your favourite exercise?

Peace!


HI!! nice to meet you!! my fave shoulder exercise-?? HMMM...idk. i love doing shoulders! so...all of them! LOL arnolds. front raises (w/ a plate)...side raises SUCK but i do 2-3 diff variations (leaning, machine, and sometimes cable, lying on the floor)...you-??

sheri.koepsel
08-10-2012, 07:56 PM
If you look on my profile I have an album with a pic of the lasagna pizza I ate after my first show. :) My husband ate two slices. I ate all the rest plus a banana split.

let's def post pix of our post-show pig outs!!! are you guys on facebook-??? find me :) sheri koepsel i post everything on there!!!

Sunnyday
08-10-2012, 09:15 PM
Sorry, not on FB. Eventually I'm sure I'll get with the times and create a profile there.

We are soooo posting pics of our post-show cheats!

sheri.koepsel
08-11-2012, 11:54 AM
Sorry, not on FB. Eventually I'm sure I'll get with the times and create a profile there.

We are soooo posting pics of our post-show cheats!

hells yeah, sista!! food porn pix after contest!!! heehee
speaking of food porn--have any of you guys tried any CARB BLOCKERS ?? like maybe during off-season , to avoid the ridiculous rebound weight-gain-?? i am already starting to dread that part....

sheri.koepsel
08-11-2012, 11:57 AM
saturday, aug 11. my comp coach, stacey tomasini is competing in physique today...so, i'd like to start off this journal entry by wishing her tons of luck!!! she looks amazing, so she doen't really need luck., but i like to cover all the bases;) goo, stace!!!
i am planning to hit some cardio...then do legs--a LIGHT leg workout (since my back has been insanely bothering me lately)...and then cardio again tonight. :) that's my saturday...LOL YIPEEEEEEEEEEEEEEEEEEEE.
vlog to come--probably tomorrow. running stadium stairs in the morning again--doing a weigh in and pix again.
i wanted to see some MAJOR changes in my body this wk, but i really haven't. my lower back has really been giving me issues. esp yesterday--walking and standing were even a chore ;( ugh...

Sunnyday
08-11-2012, 02:01 PM
Please keep us posted on how Stacey does today. :)

On the back probs, here's my $0.02 (from my lifelong back problems & experience):

1. Cryoderm. My MT calls it liquid gold. You can buy it online but many chiropractors/PTs sell it in their offices as well. A bottle of the gel runs around $15, lasts me several months, and worth every penny. I put this on faithfully every 6 hours around the clock on any muscle/joint issue until the problem starts to heal. Works wonders. If that isn't enough I stack it with around the clock Advil.

2. If you are not stretching 2x/day, start now. First thing in a.m. and right after training or at night before bed. This made a HUGE difference in how I felt 24/7. And it will really help your posing, too!

Hope the back gets better soon. :)

The Prodigy
08-11-2012, 04:10 PM
hells yeah, sista!! food porn pix after contest!!! heehee
speaking of food porn--have any of you guys tried any CARB BLOCKERS ?? like maybe during off-season , to avoid the ridiculous rebound weight-gain-?? i am already starting to dread that part....

Yes, they don't work...just clogged my receptors and put more stress on my adrenals!

sheri.koepsel
08-11-2012, 06:32 PM
Please keep us posted on how Stacey does today. :)

On the back probs, here's my $0.02 (from my lifelong back problems & experience):

1. Cryoderm. My MT calls it liquid gold. You can buy it online but many chiropractors/PTs sell it in their offices as well. A bottle of the gel runs around $15, lasts me several months, and worth every penny. I put this on faithfully every 6 hours around the clock on any muscle/joint issue until the problem starts to heal. Works wonders. If that isn't enough I stack it with around the clock Advil.

2. If you are not stretching 2x/day, start now. First thing in a.m. and right after training or at night before bed. This made a HUGE difference in how I felt 24/7. And it will really help your posing, too!

Hope the back gets better soon. :)

thx!! i was gonna get some bio freeze but i am down to try something new!

sheri.koepsel
08-11-2012, 06:34 PM
Yes, they don't work...just clogged my receptors and put more stress on my adrenals!

ugh...really-????????? UGGGGHHHH why doesn't ANYTHING work like it promises to-?? boooo. thx, gail! i remember trying one sold by bally's like a million yrs ago when i worked the front desk there and i remember it made my stomach cramp a lot--i was hoping they'd made the formulas better by now!

sheri.koepsel
08-11-2012, 06:40 PM
did legs. ended up being a pretty lengthy, good workout :) did the power squat machine...switching between wide-footed reg squats and straight-legged squats (like what you would do on a rev hack squat-- but i used the power squat machine--much easier on the neck), also, hack squats, horizontal leg press, hip abduction, adduction, calves, and i both started and finished w/ quad extensions/lying ham curls. threw in a lil weighted crunches and side bends on the hyper extension thing.
also: 40 min of cardio (ellipt and stepmill)...
now...i shall hit my evening cardio in about an hr :) happy saturday!!
i WILL indeed, keep you posted on how stacey does!!:) she said pre judging was very promising!!

Sunnyday
08-11-2012, 09:27 PM
thx!! i was gonna get some bio freeze but i am down to try something new!

Cryoderm blows the doors off Biofreeze.

sheri.koepsel
08-13-2012, 02:05 PM
Cryoderm blows the doors off Biofreeze.

i will def order some---thx!! in the meantime--i have a massage appt for wed at noon!!! whooop!!! can't wait!

i did NOT end up running stadiums yesterday...instead, i walked all over the state fair grounds and gave myself blisters on both my heels of my feet !! AGGGHHH!!! as if that wasn't bad enough, my neck is still stiff---can't turn my head to the left.....spin this morning was a nightmare!!!!!
i did spin, chest and abs already.
only lost a pound this wk...so, it's time for my diet to get even stricter. 3 meals are now FISH and greens. BLAGGHHHHHH.

PS stacey took 4th at her show. they told her she was TOO CONDITIONED for a local show and she'd do much better on the nat'l stage-----HUH???? AREN'T YOU SUPPOSED TO ALWAYS COME IN AT YOUR BEST-??? ooorrrrr are you supposed to look like shit on stage -??? WTF. i will never understand the judging at these shows. they are a joke. this has pretty much put the nail in the coffin of my competing "career"--I AM OVER IT.

sheri.koepsel
08-14-2012, 04:37 PM
http://chicago.racked.com/archives/2012/08/14/hottest-trainer-contestant-15.php#reader_comments

one of my clients nominated me :)

Sunnyday
08-14-2012, 09:19 PM
Great stuff! Love the pic in the article. Congrats!

sheri.koepsel
08-16-2012, 07:14 PM
Great stuff! Love the pic in the article. Congrats!

wow- too bad my "hater" found me on there and also apparently is stalking this training journal--as he posted a snippet of one of my postings about my being broke onto the "hottest trainer" voting comments. why are people so pathetic that they have nothing else to do with their time but obsess over me-?? SO SAD.
and now, i guess i need to watch what i say on here cuz it's being copied and reposted to use against me. not cool at all...i

The Prodigy
08-16-2012, 11:51 PM
wow- too bad my "hater" found me on there and also apparently is stalking this training journal--as he posted a snippet of one of my postings about my being broke onto the "hottest trainer" voting comments. why are people so pathetic that they have nothing else to do with their time but obsess over me-?? SO SAD.
and now, i guess i need to watch what i say on here cuz it's being copied and reposted to use against me. not cool at all...i

Don't let sad pathetic individuals get to you! They usually have some inner hatred that causes them to act this way. I actually feel sorry for them...they live their life unhappy and therefore try to make others miserable! Tell them to keep talking shit...they are making you famous!

sheri.koepsel
08-17-2012, 11:37 AM
Don't let sad pathetic individuals get to you! They usually have some inner hatred that causes them to act this way. I actually feel sorry for them...they live their life unhappy and therefore try to make others miserable! Tell them to keep talking shit...they are making you famous!

i agree! not sure what i did to piss this loser off, but he puts me among his other most-hated people which include you, DLB, louis uridel and others i look up to and respect! so, guess that's not a bad club to be part of! sorry he is so unhappy w/ himself that he like to smear other people, but whatever. the police have been notified and i am talking to attorney friends who will put this douche out of commission.
AND just to clairify one thing that LOSER used against me from this blog---when stacey told me to take clen, i was referring to CLENBUTRX by vpx. a LEGAL FAT BURNING SUPPLEMENT SOLD OVER THE COUNTER AT EVERY MAJOR SUPP STORE. i am sad to say, i will probably not be keeping up w/ this training journal anymore so losers like this don't keep getting ammo to use against me.

Sunnyday
08-17-2012, 02:32 PM
i agree! not sure what i did to piss this loser off, but he puts me among his other most-hated people which include you, DLB, louis uridel and others i look up to and respect! so, guess that's not a bad club to be part of! sorry he is so unhappy w/ himself that he like to smear other people, but whatever. the police have been notified and i am talking to attorney friends who will put this douche out of commission.
AND just to clairify one thing that LOSER used against me from this blog---when stacey told me to take clen, i was referring to CLENBUTRX by vpx. a LEGAL FAT BURNING SUPPLEMENT SOLD OVER THE COUNTER AT EVERY MAJOR SUPP STORE. i am sad to say, i will probably not be keeping up w/ this training journal anymore so losers like this don't keep getting ammo to use against me.



That is so sad! :( Hope it gets better and you do keep this journal alive. I would really miss it/you.

And btw, how can you NOT like Gail?! Prolly someone who doesn't like Zoa either.

sheri.koepsel
08-25-2012, 01:46 PM
http://www.youtube.com/watch?v=o-2jrzx7Y5s&amp;feature=youtu.be

sheri.koepsel
08-25-2012, 01:50 PM
That is so sad! :( Hope it gets better and you do keep this journal alive. I would really miss it/you.

And btw, how can you NOT like Gail?! Prolly someone who doesn't like Zoa either.

i am baaaaaaaaaaaaaack!!!
i decided not to compete in badger state this year...i need a lil more time to regroup, let my body rebound and get back to normal...then i am gonna blast it and get beastly again :) now--i will probably be a lil chunky while my body adjusts to eating carbs again--and my lower back issues aren't allowing me to do enough cardio...so, i will be fat for a minute--but fear not, lean mean fighting machine sheri will be back AND THEN SOME :) i am happy w/ my decision...i am happy w/ myself. i am NEVER going to stop my quest for world domination (heehee) and i don't care that people hate me or talk shit about me or slam me---i am always gonna be me...standing tall against the rain...
that's all i can do.
take it or leave it.

sheri.koepsel
08-27-2012, 09:36 PM
happy monday!!! i did a full-body circuit and 10 min of stepmill this morning w/ MINIMAL back pain!! (YAY!!!) then, later on in the afternoon, i did another 10 on the stepmill, 20 on the tread and 10 on the elliptical...and a lil bit of abs!!!!:) i am slowly getting back into the game...;) whooop!

Sunnyday
08-27-2012, 10:01 PM
Yeah for no back pain! I'll enjoy it vicariously through you as I don't get days like that often. :)

sheri.koepsel
08-28-2012, 07:59 PM
so, i bought a new scheik weight belt (from supp warehouse) today, and i wore it during cardio--and had NO PAIN IN MY LOWER BACK WHATSOEVER!!!! i did some treadmill stuff (360s, sprints, high-incline walking/skipping) and some elliptical!! NO PAIN!! YAAAAAAAAAAAAAAAAAAAAAAAAAAY!!!! i was soooo happy!!! it's gonna be great to get back on track w/ my workouts :) i also bought some more roxylean--i'd tried another fatburner for awhile that was not NEARLY as good. so, i am back to my old reliable :) so glad.
i was gonna just do full body circuits all wk, but...now that i am feeling better--i may return to my normal split and start kickin that weight back up. :)

sheri.koepsel
08-30-2012, 01:32 PM
http://www.youtube.com/watch?v=zlqV647uRTU&amp;feature=youtu.be

sheri.koepsel
08-30-2012, 01:35 PM
did a full hour of spin today w/ NO BACK PAIN!!! YAY!!!!!!! i am sooooo happpppppy! WHOOOP WHOOOP!!!
also: on another note: glenn phillip has come up w/ an amazing design for some METAMORPHOSIS/trainersheri.com tanks and they'll be up for sale ASAP!!!!:) i will keep you posted :)

curvygirl
08-30-2012, 02:46 PM
i am baaaaaaaaaaaaaack!!!
i need a lil more time to regroup, let my body rebound and get back to normal...then i am gonna blast it and get beastly again :) now--i will probably be a lil chunky while my body adjusts to eating carbs again--and my lower back issues aren't allowing me to do enough cardio...so, i will be fat for a minute--but fear not, lean mean fighting machine sheri will be back...

Welcome Back Sheri! Let the haters hate! Keep on your game & keep them outta your head! I can totally relate to the quote above...except I say "Im soooooo fluffy!" Also glad to hear your back is not giving you as much pain. By the by I did my first spin class in more than a year this morning and I love it! I need to buy some new shoes & cleats! Definitely going to be one of my cardio choices for my next prep!

Hang tough mama & keep killing it in the gym! Peace!

The Prodigy
09-02-2012, 03:41 PM
I think we WON the battle girl..day 2 site down! YEEEHAW!!!!!!!!!!!!

Let's have a cheat meal and celebrate!!!!!!!!!!!!!!!!

sheri.koepsel
09-04-2012, 08:38 PM
Welcome Back Sheri! Let the haters hate! Keep on your game & keep them outta your head! I can totally relate to the quote above...except I say "Im soooooo fluffy!" Also glad to hear your back is not giving you as much pain. By the by I did my first spin class in more than a year this morning and I love it! I need to buy some new shoes & cleats! Definitely going to be one of my cardio choices for my next prep!

Hang tough mama & keep killing it in the gym! Peace!


thx, love!! i am glad to be back! :) screw the assholes w/ too much time on their hands !! LOL
i have been doing spin and even running again :)!! trying to do more circuit-style lifting instead of lifting heavy and focusing on just one body part at a time...it's going ok. i am a lil FLUFFY, but i am ok w/ it cuz i know it will go away soon :) xoxoxox keep on keepin on, sista!

sheri.koepsel
09-04-2012, 08:40 PM
I think we WON the battle girl..day 2 site down! YEEEHAW!!!!!!!!!!!!

Let's have a cheat meal and celebrate!!!!!!!!!!!!!!!!


LOVE IT!!!!!!!!!!!!!! I AM SOOOO HAPPY THAT STUPID SITE IS DOWN!!!!!!!!!!!!!!!! hope it's forever! they also have a fb page tho....i am too scared to look at it tho cuz they had mean pix of me up last time i looked....agggggggggggggghhhhhh

sheri.koepsel
09-05-2012, 07:58 AM
happy hump day, muscleheadz :) i had an AMAZING massage yesterday!!! my massage lady got some new stuff to use on me, after i told her about a friend on here referring it to me (i forgot the name of it--LOL) and it was AWESOME!:) my back is near 100% right now!!!! i did a somewhat light back/chest circuit yesterday and i think i will hit some LEGS today!!! i REALLY need to get my legs on track!!!
i feel like my body is DEFINITELY balancing itself out and getting back to "normal"....my core is getting less "fluffy" (LOL) i have been running again...and yesterday, i remembered to throw in some tibialis work, to avoid shin splints!!
life is good :)

sheri.koepsel
09-10-2012, 02:49 PM
happpppy monday, bitches!!:) LOL. i finished up moving into a new place this wknd and took the WHOLE wknd off of the gym....got back at it this morning and felt STRONGER THAN EVER!!! i did 15 min on the stepmill, then a back/chest lift...then went to spin class!! woooooooooooooooot!!!!
#gettinafterit

The Prodigy
09-10-2012, 02:59 PM
LOVE IT!!!!!!!!!!!!!! I AM SOOOO HAPPY THAT STUPID SITE IS DOWN!!!!!!!!!!!!!!!! hope it's forever! they also have a fb page tho....i am too scared to look at it tho cuz they had mean pix of me up last time i looked....agggggggggggggghhhhhh


UGH! it's back up! It's like Jr. high all over again~!

sheri.koepsel
09-16-2012, 09:33 PM
UGH! it's back up! It's like Jr. high all over again~!
uuuuuuuuuuuuuughhhhh gail, that sux. wtf. maybe he found some other people to pick on and not us-???? i refuse to go on and look. fuck him--and all the rest of the losers he's got talking shit on there---

sheri.koepsel
09-16-2012, 09:42 PM
sunday, sept 16
i have been totally obsessed w/ the show "the franchise" on showtime, which follows a MLB team around for a season and looks at the players' personal lives a little, shows where they came from , etc. today, i watched a few episodes from last year's season, which followed the san francisco giants. i have a slight fixation on the closer, brian wilson. the episode i watched looked back at his family life, and gave a peek into his workouts off the field and it really got me motivated and fired up again. i'd been slightly losing grip on my workout insanity and trying to put a little distance between me and the gym; trying to focus on other areas of my life. then, i saw this....and i have always been enamored w/ the lives of professional athletes. i dated a guy who played for the brewers (for 2 yrs) awhile back...and the lifestyle, and the commitment and dedication, and the whole thing just facsinates me.
i am recommitting myself starting now. not to compete again...just to be the best, most athletic, MOST HEALTHY me i can be .
off i go to watch more motivational videos and wrap my head around what i wanna do for my future....

sheri.koepsel
09-16-2012, 09:45 PM
ps i am having issues w/ my camera, that's why i haven't vlogged in awhile. i will get it all figured out this wk :) my workouts have been more cardio/circuit oriented this past wk. it's good for me to switch it up now and then :)
i also made a change w/ my hair---took out the extensions and lightened up the color to a moch-brown instead of black!! i will still be getting extensions, but i am letting my scalp breathe for a few wks while i order up some new hair!!! stay tuned for a WHOLE NEW LOOK :)

sheri.koepsel
09-18-2012, 01:38 PM
so, yesterday, i did spin class in the morning and later hit my back/chest. nothing too heavy, but i sure worked up an insane sweat!!! my diet is back on target and i lieterally feel slimmer since yesterday, even :) YAAAAAAAY! finnaaaallllly, it's all coming together!! i hit some cardio and shoulders at planet fitness today and i plan to hit a lil more cardio later :) and maybe some abs!! my waistline is getting TIGHT and i am a happppppy camper! weeee!!!!!!

sheri.koepsel
09-24-2012, 03:54 PM
i took the wknd off of working out since i was having some serious bone/joint aches last week...feeling super tight and weird. maybe allergies, or i am coming down w/ something...idk but i am NOT RIGHT... i ate like shit all wknd too....blagghhhh...back to chicken, brown rice and broccoli ...and lotsa water.
also, i started taking glucosamine friday as well.