Tiffany's Spartanette Training

[Tiffers]

Allright, here we go again! I did negatives on flat bench yesterday, and I'm DYING today! That's what I get for having Micah train me. Failure on push-ups and...what the hell are those things called...It's like a scoop from Downward Facing Dog into a push-up into an Upward Facing Dog. We couldn't figure out the name of them. At any rate, I'm dying today.

1000 - 1/2 cup oatmeal + 20g protein, 1 banana, 1 glass orange juice
1230 - Going to eat with a friend at Zio's (Italian), so I'll try to go lite.
1430 - Legs (Plyos)
1600 - 40g protein + 10g glutamine
1800 - 20g protein bar + 1 medium pear
2000 - Chicken breast, 1/4 cup brown rice
2200 - Skim milk

Legs (Plyos)
Warm-Up: 5 minute 6.3 run @ 1.0 incline
Vertical Lunge/Knee-Ups - 3x15 @ 6 lbs. ball
Alternating Bench Jumps - 3x20
Straddle Squat-Jump onto Bench - 3x12 @ 6 lbs. ball
Lunges - 2x17 @ 20 lbs. DB

Ab work
Sit-Up with 8 lbs. ball (throw) - 3x20
Air Bikes - 3x1 minute
Side Planks - 3x2 (each side)x30 seconds

 

[laurie]

hey girl. did u already come up my way?

 

[Boston]

i dig the name... spartanette

 

[Tiffers]

0630 - 1/2 cup oatmeal + 20g protein, 1 banana, 1 cup skim milk
0930 - Pear (I forgot to take my eggs today)
1130 - 20g protein bar
1315 - 1 can tuna, 1/4 cup brown rice
1400 - Legsssssssss!
1630 - 40g shake + 10g glutamine
1645 - 1/4 cup brown rice
1930 - Chicken breast, 1/2 cup broccoli
2130 - 2 cups skim milk

LEG DAY!!! And some Abs...meow...
Legs
Warm-Up - 5 minutes on elliptical; Robert (a fellow trainer) was asleep in the freaking cardio room...LOL couldn't jump rope today)
Squats - 15@90, 3x8@230
Leg Press -10@270, 2x10@320
Leg Curl - 3x10@100
Lunges - 3x15@ 20 lbs. DB
Abduction -3x12@80

Ab Work
Cable Crunches - 5x20@130
Sit-ups (with throw) - 3x20@ 8 lbs. ball
Side Crunches - 3x25 each side

 

[laurie]

yippieee tear it up. rawwwwwwwrrrrrrrrrrrrrr

 

[KajedAnimal]

Great workout lady spartan! I grew a beard so I'm a spartan too now, lol.

 

[SarahPT]

Workouts look fantastic. Great job!!

 

[Tiffers]

0400 - 1/2 cup oatmeal + 20g protein, 1 banana, 1 cup coffee
1000 - 20g protein bar, 1 cup celery, 1 cup carrots
1300 - Chicken breast, 1/4 cup brown rice
1600 - Turkey burger, 1 cup broc
1900 - Salmon patty
2145 - 2 cups skim milk

CHEST/TRIS:
Bench Press -
Incline Dumbell Press -
Cable Crossovers -
Scoops -
Triceps Pulldown -
Rope Pushdown -

ABS:
Cable Crunches -
Incline Sit-Ups -
Side Crunches -

 

[TheWICKED]

you're squatting 230lbs?!?! :ugh:

 

[Tiffers]

Yeah, I went down. My hips and knees started giving me troubles.