Christina's Training Log

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CTri17

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Exercise Sets Reps Weight
Monday
9/17/2007
Conventional Deadlift 4 3 176
Walking Lunges 3 20 yds 25lb DB's
Mid Row 3 15,15,10 140,130,120
WTD Pushups 3 8 25
Standing Cable Rvs Fly 3 10 10 ea side
DB RDL 3 10 50 lb db's

Cardio
26 min Run- Short Run day for Tri training
 
Tuesday 9/18/2007

Tuesday 9/18/2007

5:15 Spin Class
60 Min Duration
Endurance day plus 12 minutes of intervals

Abs

Sore from my lift yesterday, but in a good way ;)
 
Wednesday 9/19/2007

Wednesday 9/19/2007

Lift felt good, squats felt pretty easy ;)
But while swimming afterwards I felt like a rock...

Comments are always welcome!
Have a fabulous day!

Back Squat
135 x 3
145 x 3
155 x3
170 x 6
170 x 6
170 x 6

DB Shoulder Press
1 x 8 @30's
1 x10 @ 27.5's
1 x 12 @ 25's
coupled with

Chinups
8, 8, 6

BB Hang Snatch
3 x 4 @ 75

SL Squat off 15" box
2 x 6 ea let

Glute Ham Raise
3 x 10

Y Raise
3 x 10 @ 7.5

Swim Workout

8 x 25 free- DPS w/ 10 sec rest
4 x 150 (100 easy/50 effort) w/ 20 sec rest
6 x 25 (10 m east, blast to end, 10 sec rest)
100 m cooldown
Time-30 min
Distance - 1250
 
SarahPT said:
You have very strong legs. Those abs look great!!
Click to expand...

Thanks Sarah, I appreciate it...
I'm excited because since I had surgery in June of 06 on my Left Peroneal Nerve I have been on the road back, I have been feeling pretty good for the last 6 months or so but my strength has really come back to where it was ;)

And my abs will look even better, when I recruit you for my competition prep if you are willing to be my nutritionist ;) I have been waiting to ask, but I suppose now is a good a time as any !
 
so you have competed before or are preparing for one? and yeah nice abs and workouts. I saw you are into christianity. much love.
keep your head and heart in the right place.
keep rockin it girl
 
laurie said:
so you have competed before or are preparing for one? and yeah nice abs and workouts. I saw you are into christianity. much love.
keep your head and heart in the right place.
keep rockin it girl
Click to expand...

I have yet to compete, for the last few years I have done a few triathlons, and i'm doing another on Oct 28th, a quarter ironman, then I plan on jumping in to getting ready for figure, i'm looking at shows in the spring in AZ. I'm really excited about it, no one at my job (i'm a strength coach) has done anything like this, I was the only one to do tri's and i'll be the first for a figure comp. So they think it is cool too...but they might not when i'm a bit cranky when cutting... oh well ;)

Thanks for the shout out, and yes I am into my faith ;)
 
awesome. well best of luck to ya. yeah crankiness indeed while cutting.
keep up the hard work.
 
Decided today will be my off day...the whole getting up at 415 monday through wednesday and friday and the fact that I can sleep till 5:45 on thursday just really makes me want to have that be my sleep in day....

So tomorrow's agenda should include a 45 min run and a lift ;)
 
Friday 9/21/2007

Friday 9/21/2007

Lift

Warmup then
DB Floor Press
25 x 5 Warmup
35 x 3
40 x 3
45 x 3
50 x 6 (barely squeaked out the last rep so went down to)
45 x 6
45 x 6

Coupled with
SA DB Row
5 x 8 ea @ 45

Clean to Front Squat
5 x 3 @ 88, more of a speed/technique movement

DB Lateral Lunge
3 x 6 ea @ 25

coupled with

Rope Tricep Extensions
3 x 12 @ 60, 60, 50

BB Goodmornings
3 x 10 @ 75
coupled with

A Raise
3 x 10 @ 12.5's

Cardio
45 min on Elliptical at Level 10
technically my longer "run" of the week
4.85 miles

Felt good, not tired like I was yesterday, tomorrow i'm teaching spin because someone needed it covered so I may bike for a little longer afterwards on my road bike because i'm supposed to ride for 88 min
or I may do a double with my swim on sunday and bike to the gym and back, but havent decided yet...
 
extra

extra

So I went rock climbing and played volleyball with some friends tonight for about 3 hours, let me tell you rock climbing is HARD! my forearms looked like oranges when I got done haha....it is a great workout let me tell you...you will be thankful that you can d o pullups that is for sure ;):buff:
 
Saturday 9/22/07

Saturday 9/22/07

was planning a bike ride this morning, but someone needed a spinning class covered instead...
so 60 min of spin
25 min of hills
10 min intervals
15 min steady state
10 min warmup/cooldown

Felt great! i love teaching and when people say that they had a good time ;)

watching football then heading to work to start stretching football players for the game tonight! GO SUN DEVILS!!!!
 
Sunday 9/23/2007

Sunday 9/23/2007

Swim Workout

400 @ 6:36

25 free fast
25 breast recover
x 10
@10:32= 1:00 per 50

400 @ 6:18

Total Yardage- 1300
Time 23:28
 
isnt it funny

isnt it funny

isnt it interesting that we will notice things becoming leaner that are just strange....last night when I was hanging out with my roommate talking to a friend on the phone I was looking at my lower legs/feet and noticed that they are way leaner than they used to be....random I know but I thought I would share before I step outside my office and start my lift here in a few minutes ;)
 
Monday 9/24/2007

Monday 9/24/2007

Foam Roll

Deadlift- mind you this is prolly my 4th time deadlifting, so one of the guys I work with has been watching me (he is also a strength coach like me and he is a powerlifter) so we tried sumo today as well as conventional
132x5 conventional
176x4 (2 conventional, 2 sumo)
196x2 (1 of each)
220x2 (1 of each)
240x0 (sumo missed, barely pulled it an inch of the floor, hips came up)
240x0 (conventional missed, argh)
220x1 conventional moderate
230x1 conventional difficult
176x4 conventional
176x4 conventional

DB Walking lunges
3 x 20 yds @ 30 lb db's

Mid Row
3 x 12 @ 155,140,130

Weighted pushups
3 x 10 @ 25lbs

DB RDL
3 x 10 @ 50 lb DB's ( I didnt go up this week, my back/ hamstrings were toast from the first 2 exercises)

Standing cable reverse fly
3 x 10 @ 10lbs each

Run
30 min
3.25 miles

TKE's 1 x 15 each leg
Stretch

Ice cup L IT band/ patellar tendon

*comments are always welcome ;)
 
I would be very happy to help you with comp prpe. You have a great physique to start with.

rock climbing--so jealous!! Mu hubby and I do some pretty strenuous hiking, but he would be way too scared to do any rock climbing. I would love to give it a try some day.
 
SarahPT said:
I would be very happy to help you with comp prpe. You have a great physique to start with.

rock climbing--so jealous!! Mu hubby and I do some pretty strenuous hiking, but he would be way too scared to do any rock climbing. I would love to give it a try some day.
Click to expand...
That would be amazing if you helped me with my prep! How early would we start working together if i'm looking at the possibility of an april show?
 
A minimum of 3 months, but it's up to you if you want to start sooner. I don't have a time limit on contest prep programs, since sometimes people feel they need longer, especially first timers. So as early as you want to start is fine. Your cutting time shouldn't be too bad since you are already so nice and lean.
 
Good lord, you're hittin it hard. Some impressive workouts in there. I love to see a woman squatting and deadlifting too.
 
Tuesday 9/25/2007

Tuesday 9/25/2007

Fasted State Cardio
Spin class
60 min
Hills, intervals, breakaways, jumps, sprints....the whole 9 yards

Abs
2 x 10- 25 lb Crunch with serratus punch with 3 count pause
2 x 10- 25 lb weighted crunches with pause
2 x 10- 1/2 straight leg raise to reverse crunch
2 x 10- Tucks
1 x 20- Bicycles Slow

Workout is done and it is only 7:07 am!
Have a great day!
 
Wednesday 9/26/2007

Wednesday 9/26/2007

let me start by saying today sucked, I warmup start squatting and I hold kind of a mid/low bar placement and last week when I got up to 170 it almost was creating a pressure part and causing the muscle to move and be painful but I dealt with it.
This week I warmed up got up to 175 for my first set and my arm didnt go dead but just didnt feel right, I tried again and same thing.
So I went up to the Physical therapist upstairs (a bonus of my job as a strength coach) and he worked on it and my infraspinatus was all sorts of crazy tight and locked up. So did some rehab and then finished my workout but did the powersquat so that the muscle didnt have any pressure on it, and only did my left arm....i'm not so amused.
I was also supposed to swim today but clearly that didnt happen.
So here is my workout

Back Squat
135x3
150x3
165x3
175x5
Power Squat
135x5
135x5 *this is roughly the same feeling weight as what I was BB Squatting)

DB SA Shoulder press
32.5 x 8
30 x 10
27.5 x 12

Hammer Hi Row Single arm (instead of chins)
3 x 8 @ 55

DB SA Snatch
3 x 4 @ 35

SL Squat off Box
2 x 6 ea

Glute Ham Raise
3 x 10

Single Arm Y Raise
3 x 10 @ 7.5

Cardio
Elliptical
20 min
random
level 7

BAH
 
Nice log.
Which distance tri are you training for? Have you done tri's before? I found upon training for the Olympic distance I had to drop the weight lifting, my cortisol levels sored to high. Kind of sucked, I can't wait to start lifting again. When is your tri and where?
 
KitKat said:
Nice log.
Which distance tri are you training for? Have you done tri's before? I found upon training for the Olympic distance I had to drop the weight lifting, my cortisol levels sored to high. Kind of sucked, I can't wait to start lifting again. When is your tri and where?
Click to expand...

I'm doing a 1/4 Ironman on Oct 28th, I have done a couple tri's before I had surgery, this will be my first one post surgery. I dont think I could drop the weightlifting I think i'd go crazy, plus my boss prolly wouldnt think ti was such a good idea since i'm a strength coach haha.
My tri is the Soma 1/4 ironman in tempe az ;)
Congrats on your race by the way!
 
CTri17 said:
I'm doing a 1/4 Ironman on Oct 28th, I have done a couple tri's before I had surgery, this will be my first one post surgery. I dont think I could drop the weightlifting I think i'd go crazy, plus my boss prolly wouldnt think ti was such a good idea since i'm a strength coach haha.
My tri is the Soma 1/4 ironman in tempe az ;)
Congrats on your race by the way!
Click to expand...

Thanks.
I'm not sure I have ever heard of anyone refer to an Olympic distance triathlon as a 1/4 ironman. Always a first for everything.
When I stopped lifting I did go crazy, wait...I'm always crazy as are you, anyone that does a tri is crazy.
They have a full ironman in AZ, ever thought about going the distance?
I have a training schedule to bring me to Ironman Canada 09. I've lost any sanity I might have had.
BTW, you're abs are fantastic!
 
KitKat said:
Thanks.
I'm not sure I have ever heard of anyone refer to an Olympic distance triathlon as a 1/4 ironman. Always a first for everything.
When I stopped lifting I did go crazy, wait...I'm always crazy as are you, anyone that does a tri is crazy.
They have a full ironman in AZ, ever thought about going the distance?
I have a training schedule to bring me to Ironman Canada 09. I've lost any sanity I might have had.
BTW, you're abs are fantastic!
Click to expand...

Lol well it's not exactly an olympic distance because the swim is only .6 and the bike 28.5 but that is the only distance, otherwise it is darn close to an olympic distance.
And yup, i'm crazy too, but definately not doing an ironman, that would put me over the edge lol. After this tri season i'll be setting my sights on figure and i'll prolly do some sprint tri's for fun during the off season.
But if you do the Ironman in Tempe let me know and i'll come cheer you on and feed you or something, you'll need it with all those miles you'll log!
and thanks for the compliment!

When are you racing again?
 
I won't be in race mode until next spring.
I've signed up to do a century ride in two weeks and then I'll do some 1/2 marathons over the winter but all of these events will be for fun and I'll do some fund raising for them. I've been racing for the last 5 months. I need to give myself a mental break :)

Thanks for the support :)
 
KitKat said:
I won't be in race mode until next spring.
I've signed up to do a century ride in two weeks and then I'll do some 1/2 marathons over the winter but all of these events will be for fun and I'll do some fund raising for them. I've been racing for the last 5 months. I need to give myself a mental break :)

Thanks for the support :)
Click to expand...
yea a 100 mile bike ride and "some" (how many is that?) 1/2 marathons for "fun" I have so much respect for distance athletes because I just cant do it!
I'm a sprinter at heart (ex polevaulter) and me and long distances just dont mix!

well you could always do the pf chang half marathon in january if you want to come to a nice weather race! My girl ran the full last year in 3:01! craziness!
GOOD LUCK!
 
Thursday 9/27/07

Thursday 9/27/07

Spin
60 min
tons of climbing, prolly about 35 min worth
the rest was flats/jumps/intervals



***usually thursday would be my off day to sleep in but I'm traveling this weekend with football to stanford and the game is at 7 pm so we wont get back till after 1 am on sat night/sun morning so i'm thinking sunday as a training day will not be so productive, so most likely that will end up being my off day

Have a great day!:roll:
 
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