sheri koepsel's training journal

**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

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!!!

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**sheri.koepsel** · 11-10-2011, 10:50 PM

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**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

[nomedia]http://http//www.youtube.com/watch?v=XtzoI-hOpbo&feature=colike[/nomedia] 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!!!!!