Christina's Training Log

  • Thread starter Thread starter CTri17
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Friday 9/28/2007

Friday 9/28/2007

Warmup and Speed Drills
DB Floor Press
30 x 5 for warmup
40 x 3
42.5 x 3
45 x 3
47.5 x5
47.5 x5
47.5 x 5
coupled with
DB SA row
5 x 8 ea @ 47.5

Clean to Front Squat
5 x 3 @ 98

DB Lateral Lunge
3 x 6 ea @ 35

Tricep Rope Ext
3 x 12 @ 70, 60 , 60

BB Goodmorning 3 x 10 @80
A Raise 3 x 10 @ 12.5's

Cardio
Elliptical
Random
Level 5- 30 min
3.3 miles-415 cal's

Then got my shoulder rubbed out, feels better now that the knots are coming out but still doesnt feel "right"

Leaving for stanford here in a few hours, gonna eat lunch, shower and then get on the bus/plane, GO ASU!
 
Saturday 9/30/2007

Saturday 9/30/2007

After a solid 10 hours of sleep in the hotel (cant tell you the last time I got that much sleep) ate breakfast watched some football then

45 min run

Game time,
smashed stanford 41-3 GO DEVILS, just got back and now going to bed!
 
Sunday 9/30/07

Sunday 9/30/07

OFF :) gotta love those days, well not off completely , I did have to go to work which means I had to do some type of physical labor like picking up plates and spotting people and such but none the less off day, back at it tomarra!
 
Monday 10/1/2007

Monday 10/1/2007

Conventional Deadlift
6 x 3 @186 (82%)

Walking Lunges
3 x 20 @ 35's

Mid Row
3 x 10 @ 160, 150, 140

Weighted Pushups
3 x 10 @ Yellow (15 kilo's)

DB RDL
3 x 10 @ 50's

Lying DB Reverse Fly
3 x 10 @ 10's

Run
32 min
3.6 miles
 
You can never have a FULL rest day when you work in fitness, lol!
Excellent job with those weighted pushups.
 
Tuesday 10/2/2007

Tuesday 10/2/2007

Spin
60 min
fast flat with sprints, who that was a test of mental and physical perseverance, went hard the whole time with no recovery, eeek

Abs before spin
3 x 15 Cable Kneeling Crunch @ 40 lbs
1 x 10 Hanging Leg Raise knees bent
1x 5 Hanging Leg Raise Controlled legs straight
1 x 20 Bicycles

...I have officially got figure on the brain all the time and SO many questions ahhhh:buff:
 
SarahPT said:
You can never have a FULL rest day when you work in fitness, lol!
Excellent job with those weighted pushups.
Click to expand...
lol so true sarah and thanks, I think they are a great exercise and as a bonus it works your abs ;)
 
Wednesday 10/3/07

Wednesday 10/3/07

Warmup and speed drills

Back Squat
115 x 5
145 x 2
155 x 2
170 x 2
180 x 4
180 x 4
180 x 4
**** 180 felt pretty easy (for my 85%) prolly could have gone up to at least 185 if not 190, next cycle i'll bump up my training max.

DB Shoulder Press
1 x 8 @ 35
1 x 10 @ 32.5
1 x 10 @ 30

coupled with

Weighted Chinups (with a chain around my shoulder, weighs 20 lbs)
1 x 4
1 x 4
1 x 3
one set with no weight at the end
1 x 6 ( I have a feeling i'm going to be a bit sore tomarra)

BB Snatch
3 x 4 @ 75

SL Squat off Bench
2 x 6 ea

Glute Ham Raise
3 x 10

"Y" Raise
2 x 10

Lying Ext Rotation
1 x 25 ea

Treadmill sprint intervals
10 x 10 sec sprint @ 10 % grade and 11 mph
on the minute

Leg Swings 3 x 10 ea:buff:
 
Friday 10/5/2007

Friday 10/5/2007

Thursday -OFF, was going to swim but was way too tired, so I'll workout saturday instead of taking it off, and might get to do it at the Washington State facility while i'm up there for the game

Friday
30 Min Elliptical
Random Level 5
3.24 Miles/ 424 cal

DB Floor Press
1 x 5 @ 30
1 x 3 @ 37.5
1 x 2 @ 42.5
1 x 2 @ 45
1 x 2 @ 47.5
3 x 4 @ 50

coupled with DB SA Row
5 x 8 ea @ 50

Clean to Front Squat
5 x 3 @ 98

coupled with

5 x 30 sec jump rope

DB Lateral Lunge
3 x 6 ea w/ 45

coupled with

Rope Tri Ext
3 x 12 @ 70

BB Goodmorning
3 x 10 @ 80

coupled with

"A" Raise
3 x 10 @ 12.5
 
Saturday 10/6/2007

Saturday 10/6/2007

Was at the best western in moscow, idaho...what you dont know where that is? yea me either but anyways their "workout room" consisted of 2 treadmills, one elliptical, and one bike. AWESOME....clearly I didnt get to go check out the WSU facility which I heard was amazing...
so I did the bike for 15 min level 3 on random
walked on the treadmill for 25 min @ 3.5 mph and 5% grade

ASU pulled out the win 23-20 over WSU, 6-0 baby!
 
Sunday 10/7/2007

Sunday 10/7/2007

Sunday swim
1000 m - 16:54
i can tell it is time for my deload week , i'm feeling a bit tired
 
Monday 10/7/2007

Monday 10/7/2007

Deload week for my lifts this week, and I can tell my body needs it, a little lighterweights/volume will do wonders ;)

Warmup and speed drills

Lift

Coventional Deadlift
3 x 4 @ 160 (70%)

Walking Lunges
2 x 20 yds @ 25lb db's

Mid Row
3 x 8 @ 140

Pushups (no weight this week)
3 x 10

DB RDL
3 x 8 @ 35's

Lying DB Reverse Fly
3 x 10 @ 7.5

Run
Treadmill
35 min
3.8 miles, 425 cals

We got our vibration plates in so I got on that for a few minutes following my run.
 
whooo really didnt want to get out of my bed this morning....but eventually told myself to get my ass out of bed and get my workout in....gotta love self talk lol!

65 min spin- mostly runs/climbs/jumps
 
Wednesday 10/10/2007

Wednesday 10/10/2007

Still deload week, so weights /volume are lighter than normal
Warmup
Speed Drills

Back squat
3 x 4 @ 155 (70 %)

DB Shoulder press
1 x 6 @ 30
1 x 6 @ 27.5
1 x 6 @ 25

Chinups
3 x 5

DB SA Snatch
3 x 3ea @ 30 lb

SL Squat off 15" box
2 x 6 ea

Y Raise
2 x 10 @ 7.5

Glute Ham Raise
2 x 10

Abs
Streamline Crunches 2 x 12
Dead Bugs 2 x 20 ea
Side Hip Lift 2 x 12 ea
Hollow Hold 2 x 30 sec
Seated Chops Up 2 x 10 ea

20 min elliptical
 
CTri17 said:
Still deload week, so weights /volume are lighter than normal
Warmup
Speed Drills

Back squat
3 x 4 @ 155 (70 %)

DB Shoulder press
1 x 6 @ 30
1 x 6 @ 27.5
1 x 6 @ 25

Chinups
3 x 5

DB SA Snatch
3 x 3ea @ 30 lb

SL Squat off 15" box
2 x 6 ea

Y Raise
2 x 10 @ 7.5

Glute Ham Raise
2 x 10

Abs
Streamline Crunches 2 x 12
Dead Bugs 2 x 20 ea
Side Hip Lift 2 x 12 ea
Hollow Hold 2 x 30 sec
Seated Chops Up 2 x 10 ea

20 min elliptical
Click to expand...

Good workout Christina... keep it up... i have a few questions... if don't mind answering... what is "dead bugs"? hollow hold? back squat? db sa snatch? just a few ??s no biggie.. just curious..lol
 
LadyZ said:
Good workout Christina... keep it up... i have a few questions... if don't mind answering... what is "dead bugs"? hollow hold? back squat? db sa snatch? just a few ??s no biggie.. just curious..lol
Click to expand...

dead bugs is a watkins back progression exercise.... you lie on your back and press your back into the floor (like imprinting in pilates) and put your legs up at 90* and keep your shoulder blades off of the ground and move your legs (staying bent) till your toe touches the ground and sit , all the while keeping your back flat.

Hollow Hold- back flat on the ground, legs extended and lifted about 6-12" off the ground with your shoulder blades up and hold (so only your butt and low back is on the ground) this is a KILLER ab exercise

Back Squat -lol is a regular squat with the bar on your back....I suppose i'm used to having to differentiate because we also front squat, zercher squat, safety bar squat, cambered bar squat, etc at my work and with my coaching so I just get in the habit of it...

DB SA Snatch- DB=dumbbell, SA= single arm, snatch= an olympic movement where you catch with your arm extended over your head
Sorry Zoila it would take entirely too much energy tonight to write a description so here is a good one from elite fitness systems....check it out and I can clarify more later!
http://asp.elitefts.com/qa/default.asp?qid=35398&tid=106

apparently I need a shorthand post because I write alot in that so sorry.....

Great questions though, thanks for asking!
 
Friday 10/12/07

Friday 10/12/07

Still Deloading...back at it monday though

Warmup and speed drills

Floor Press
35 x 5 warmup
42.5 x 4
42.5 x 4
42.5 x 4

SA DB Row
3 x 6 @ 42.5

Clean to Front Squat
3 x 3 @ 88

DB Lateral Lunge
2 x 6 ea @ 25

Rope Tricep Ext
2 x 10 @ 60

BB Goodmorning
2 x 8 @ 75

A Raise
2 x 10 @ 10

Elliptical
30 min
3.27 mi/436 cal
 
Saturday 10/13/2007

Saturday 10/13/2007

Bonus lift

DB Lateral Raise
1 x 8 @ 15's
1 x 10 @ 12's
1 x 10 @ 10's

DB Bent Raise
3 x 8 @ 8's

DB Bicep Curls
2 x 12 @ 15's Slow Tempo

DB Tricep Ext
2 x 12 @ 15's Slow Tempo

DB Hammer Curls
2 x 10 @ 15's Slow Tempo

Tate Press (Elbows out extension)
2 x 12 @ 15's Slow Tempo

Spin
60 min

....meeting with a new athletic apparel company owner at noon today, getting some clothes from them for free so long as I wear them when I work out and handout some business cards ;)
 
Sunday 10/14/2007

Sunday 10/14/2007

Bike Ride
50-55 Min road ride

....after riding today I still really am having second thoughts about wanting to do this triathlon....i've had no time to get out on the road and ride....I know I can do the distance but i'm just not comfotable on my bike....gah

I think part of it is that i'm so stoked about starting to train for figure that i'm just not in tri mode anymore....

i'm not signed up for the race yet....have to sign up by saturday ....so confused as to what to do :dontknow:
 
New Split- Monday 10/15/2007

New Split- Monday 10/15/2007

Legs
Warmup

Squat
95 x 5
125 x 15
135 x 12
145 x 10

SL Squat, shoot the duck (on a box, leg out in front, butt all the way down to my heel)
3 x 5 ea

Glute Ham Raise
x 15
x 12
x 10

coupled with
Terminal Knee Extensions w/ Band
2 x 15 ea

Calf Raise on Bear Squat @ 100 lbs
3 x 10 tempo

coupled with

SL Hip Bridge
2 x 10 ea

SL Hamstring curl (hammer piece, standing one)
x 10 ea @ 35
x 12 ea @ 25

coupled with

SL Calf Raise off Step, body weight only

Cardio
20 min, elliptical, level 4....my legs are toast

Sadly enough there is still a difference in the strength of my legs, since I had surgery on the left leg, my calf is weaker as is my hamstring...so i'm trying to bring them up! :|
Walking tomorrow may not be fun....
 
Body Fat Measurements

Body Fat Measurements

Also took my BF% this morning pre-workout, I will take measurements on wed morning, we didnt have the measuring tape over here today
Last time I was at

BODY FAT 9/7/07
AB ---12
TRI ---16
CHEST ---3
MID AX--- 5
SCAP ---8
SUPRA IL ---6
THIGH ---18
TOTAL ---68
PERCENT ---15.1

this time
BODY FAT 10/15/2007
AB ---11
TRI ---16
CHEST--- 3
MID AX--- 6
SCAP ---7
SUPRA IL--- 6
THIGH ---16
TOTAL ---65
PERCENT ---14.6

Went down .5 , and my weight was 138, up a lb from last time. Happy with these measurements, although I swear the closer I creep to 140 the more stressed I get....for whatever reason that number is scary to me bah :pat:
 
Looks like you're doing great! Do you think you would be disapointed later if you don't do the tri? You've got plenty of time to focus on figure. You could just do the tri for fun and not pressure yourself about how you perform.
 
SarahPT said:
Looks like you're doing great! Do you think you would be disapointed later if you don't do the tri? You've got plenty of time to focus on figure. You could just do the tri for fun and not pressure yourself about how you perform.
Click to expand...

Thanks sarah, I appreciate it, honestly , if it was a sprint I would do it, not that long....but an olympic is double that, and right now I havent been on my bike enough where I even feel comfortable on it....I know I could finish but unfortunately i'm not the type that is happy with being mediocre, and knowing that I havent allowed myself enough time to train I just have a bad feeling about it. meh.
Also, that is $120 down the drain as well..
 
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