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  1. #301
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    It's nice to get compliments like that! Expect more because like you said, you are BACK! Watch out people! Here she comes!
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  2. #302
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    Quote Originally Posted by IslandGirl View Post
    It's nice to get compliments like that! Expect more because like you said, you are BACK! Watch out people! Here she comes!
    exxxxxxxactly!!! hopefully back AND BETTER THAN EVER!!!!!

  3. #303
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    gooooood morning, freaks! happy tuesday! i woke up today , even slimmer in the mid section and HAPPY as a clam! i am sooo sooo happy that my body is FINALLY starting to normalize itself!! i am eating like a human...feeling HUNGRY all the time but not stuffing my face with crap anymore. the hungry feeling is a good sign to me that my metabolism is cranking again! and i even ate an awesome burger on sunday afternoon without getting bloated and disgustingly full. i felt like my body digested it and i was hungry again a couple hours later!! BEFORE, if i'd eat something like that, i'd feel like i instantly gained 5lbs.
    i think a lot of my problems before stemmed from trying to listen to too many people when I ALWAYS KNEW that everybody's body responds differently! i felt so out of my element w/ competition dieting that i put aside everything i already knew cuz i assumed everyone else knew better than me. but, while they are all educated in contest prep more than i, THEY DO NOT KNOW MY BODY like i do. so, what i should have done was experiment a little and learn how to modify things in a way that MY body would respond to best!
    i made lots of mistakes, but this is trial and error. the human body is a mystery and it will probably take me a lifetime to get it all down perfectly--or maybe i never will!! but let's hope i never get myself to the point where i was a few months ago. let's hope i keep moving forward and making improvements instead of one step forward, two steps back!!!
    good luck to everyone struggling with these issues!! i hope you all find balance and happiness


  4. #304
    IFBB PRO, Bros V Pros X Champion The Prodigy's Avatar
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    I am itching to get back up to Animal House..I miss you peeps!

  5. #305
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    Quote Originally Posted by The Prodigy View Post
    I am itching to get back up to Animal House..I miss you peeps!

    come up, ASAP!!!!!!! animal house is calling yoooouuuuu xoxox

  6. #306
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    happy thursday, folks i ended up doing my workout at hales corners xperience today--which kinda sucked...i remembered WHY i stopped going to that dbag hole. SOOOO CROWDED and everyone stares at you...and all machines are occupied!! and losers stand around chatting instead of working out.....BUT somehow, i was still able to get in a good shoulder workout!!! then, i followed it up w/ 35 min of intense cardio onthe elliptical!! i have been doing a lot of treadmill stuff as of late and i think i did something to my left foot, so, i figured ellipt was a good choice today!! and, doing the ellipt again was really GREAT for me!! i had flashbacks to my badger state prep cuz i did all my cardio there (prtty much)... so, it was a good thursday workout!!! tomorrow---i have 2 workouts planned. so, i made sure to have a nice big dinner tonight! i am doing legs and abs w/ jeanette in the morn, then back/tris w/ nick in the afternoon!! marathon workout day!!! weeee!!! FLEX FRIDAY!!!!!!!!!!
    Last edited by sheri.koepsel; 01-31-2013 at 09:59 PM. Reason: bad grammar

  7. #307
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    took the wknd off of working out, then hit some hardcore EARLY cardio/abs @ bay view fitness this morning! i remembered my old way of spicing up my treadmill workouts by swinging weights while running, walking...annnnd i totally burned out the ol' shoulders today!!! it was awesome

  8. #308
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    happy wednesday!!! i had a workout today w/ my homie, sam wilson!! last time, he brought me to brickyard...this time, i brought him to animal house. both times, we killed back n bis! more volume in our training today! i loved it!!! i expect to be pretty damn sore tomorrow!!! also...i was complaining about how i have ZERO CALF ACTION and he made me do this ridic bodyweight calf deal (40 straight, 20 toes in, 20 toes out...followed by 20 more straight. w/ MINIMAL REST between these sets. i almost cried, but i did it !! i will try and remember this routine in my weekly split i followed this up w/ some fun stuff on the treadmill. on a side note, my god damn right foot is still bothering me!!! the outside of my heel, to be exact. a client suggested it MAY be a slight fracture but i sure the fuck hope not!!! it stems from the day i wore my converse to my workout and did like 10 min of treadmill walking afterward. something went awry with the way i was stepping on that foot (like a retard--LOL) and then , i further aggitated it by walking 2 miles on flat, barely any support- sandals in florida!! now, i cannot shake it!!!! i am trying to compensate by consciously stepping down toward the inside of my foot, but i am not sure that's the right thing to do either!!!! let's hope it goes away!!! it drives me nuts while doing cardio AND when i am standing on my feet, training clients!!! fingers crossed it isn't a stress fracture!!!

  9. #309
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    sooo, today, i shattered PR's left and right it was leg day... my foot DID NOT HURT AT ALL today!!! (YAY!!!) i got up to 150lbs on leg ext for 2 sets of 8-10 ..this was after around 4 sets of 80-120lbs . i kept the hamstring curls comparable. then, i did power squats w/ 3 plates on ea side , a leg press, and a hack squat (3 sets ea, varying weight). also hip add/abd...then, i hit some abs and cardio. this was a 2hr workout. and i loved every minute of it!!! i will probably not be able to walk tomorrow...and i am fine w/ that!

  10. #310
    RX MEMBER mpalleyne's Avatar
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    Quote Originally Posted by sheri.koepsel View Post
    sooo, today, i shattered PR's left and right it was leg day... my foot DID NOT HURT AT ALL today!!! (YAY!!!) i got up to 150lbs on leg ext for 2 sets of 8-10 ..this was after around 4 sets of 80-120lbs . i kept the hamstring curls comparable. then, i did power squats w/ 3 plates on ea side , a leg press, and a hack squat (3 sets ea, varying weight). also hip add/abd...then, i hit some abs and cardio. this was a 2hr workout. and i loved every minute of it!!! i will probably not be able to walk tomorrow...and i am fine w/ that!
    With a Legs workout like that you sure right!! Great Leg workout I must say!! Hit it had always. Michelle here following along

  11. #311
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    Quote Originally Posted by mpalleyne View Post
    With a Legs workout like that you sure right!! Great Leg workout I must say!! Hit it had always. Michelle here following along
    thx, michelle!!! i appreciate that xo

  12. #312
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    sooo, i did chest/tris and cardio today just 30 min of cardio. trying to keep myself from doing what sheri typically does---overdoses on cardio!!! i am looking better--not great--and eating all right. (healthy during the wk, not so much on the wknds--but at least i am trying to keep the pig-outs to fri/sat, then drastically cutting the calories for sundays. i took a caffeine free sunday, slept all day. it felt great
    today, i did a lot of chest shit that i am sure will make me regret having skipped chest for the last 2 wks...LOL i even did pushups today! i always USED TO do them, but haven't in AWHILE... also did cable crossovers, incline chest press, flat bench and pec deck. lots of sets, moderate weight... i am sure i will be in pain tomorrow!!
    looking forward to leg day w/ sam on wednesday!!! PS my legs were NOT even sore after that crazy workout i did fri!! WTF!!!!


  13. #313
    RX MEMBER sce0027's Avatar
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    Hey there! I love how hardcore you are when it comes to the gym!! You look amazing, and I'll definitely be following along! Have a great week!

  14. #314
    IFBB Pro & Physique Critique Judge IslandGirl's Avatar
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    Hey Sheri! How ya doing girl?
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  15. #315
    Smoldering NPC Figure Chick sheri.koepsel's Avatar
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    Quote Originally Posted by sce0027 View Post
    Hey there! I love how hardcore you are when it comes to the gym!! You look amazing, and I'll definitely be following along! Have a great week!
    thx!!! i am happy to have you following my journey and training i <3 the gym...it's my world!!

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