Christina's Training Log

  • Thread starter Thread starter CTri17
  • Start date Start date
Warmup
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2

Treadmill sprints
10 x 10 sec sprints @ 11.0 mph and 10 % grade (on the minute)
last 5 did ab exercises during the rest period

10 min walking
4.0 mph @ 3.0% grade

10 min elliptical
level 5
 
lol i'm no machine, but I am driven, I wanna present a good package at this competition! But thanks Ms. W I appreciate it!
 
CTri17 said:
lol i'm no machine, but I am driven, I wanna present a good package at this competition! But thanks Ms. W I appreciate it!
Click to expand...

Your "package" is already better than most. . . . . so be confident !
 
DB NG Shoulder Press, Seated
1 x 5 @ 20
1 x 4 @ 25
4 x 6 @ 30
1 x 15 @ 20 (BURN!)

Upright Row directly followed by DB Lateral Raise
Upright Row @ 20's x 10 goal reps
DB Lateral Raise @ 10's x 10-12 goal reps

10,12
10,12
10,10

Plate Front raise
2 x 10 @ 25

Seated Bent Raise
1 x 12 @ 10's
1 x 10 @ 10's

Lying DB tricep extensions
1 x 12 @ 15's
1 x 10 @ 20's
1 x 12 @ 15's

DB Incline Curls
1 x 8 @ 15
2 x 8 @ 20

Rope Pushdowns
3 x 12 @ 30 (this cable machine blows...30 lbs is like 60-70, it makes me feel weak to have 30 lbs on the bar arrgh lol)

Cardio
60 min spin
30 min hills
20 min intervals
10 min flats

I felt like a LEAN MACHINE this morning my abs were poppin, when I was doing shoulders I could see all the striations it was stinking awesome.
My spandex feel too big ...lol...i always used to pick on the skinny cross country runners that wear spandex but they are so tiny that their spandex are too big....
And now mine are starting to be like that...
i'm telling you, if the scale doesnt go down and my bf doesnt go down i'm gonna be pissed because I SWEAR my body is changing!
 
Cardio #1 @ 1015 am
Elliptical
5 min warmup level 5
15sec sprint level 11
15sec med level 5
30sec sprint level 11
30sec med level 5
45sec sprint level 11
45sec med level 5
60sec sprint level 11
60sec med level 5
45sec sprint level 11
45sec med level 5
30sec sprint level 11
30sec med level 5
15sec sprint level 11
15sec med level 5
5 min steady @ level 5
18 min total

Cardio #2@ 1115 am
Elliptical
5 min warmup
60sec sprint level 11
60sec med level 5
45sec sprint level 11
45sec med level 5
45sec sprint level 11
45sec med level 5
30sec sprint level 11
30sec med level 5
30sec sprint level 11
30sec med level 5
15sec sprint level 11
15sec med level 5
15sec sprint level 11
15sec med level 5
5 min steady @ level 5
18 min total
(36 for the day so far)

Back
Warmup
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2

Weighted Pullups
1 x 4 warmup bodyweight only
1 x 5 w/ 20 lb chain
1 x 5 w/ 20 lb chain
1 x 4 w/ 20 lb chain
1 x 4 w/ 20 lb chain

Coupled with
Inverted Pullup
1 x 10
1 x 8
1 x 10
1 x 8

Cable Straight Arm Pulldown
1 x 8 @ 90
1 x 10 @ 80
1 x 12 @ 70

coupled with

Reverse Hypers
3 x 10 @ 180

Hammer Hi Row
110 x 12
100 x 12
90 x 12

Cardio # 3
Treadmill
walk @ 4.4 mph @ 3.0 % grade- 10 min

Total cardio - 46 min
 
Meal 1- 430 am
3 egg whites/ 1 whole egg
1/2 small avocado
banana

Meal 2- 730 am
egg whites + onions, tomato, and turkey
1/2 cup potatoes sauteed in olive oil

Meal 3- 1145 am
1/3 cup oatmeal
1 scoop whey
2 tsp natty pb

Meal 4- 2 pm
1 packet tuna
1/2 avocado
mixed veggies (tomatoes, cucumber, banana peppers, olives)

Meal 5-630pm
chicken breast
brusslesprouts
1 tbsp natty pb

Meal 5- 1030 pm
whey shake
1 tbsp natty pb
 
wooooot just measured this morning... down .89%- 12.58%!!!!! and I lost 3 lbs...FINALLY a change in the stinkin scale! Praise God, I was gettin worried!
2/5/2008 CHANGE
Neck- 12 0
Shldr- 42 1/4 0.25
Chest- 34 1/4 -0.25
Arm- 11 3/4 +0.125
Waist- 28 -0.25
Hips- 36 1/4 -1
Thigh- 19 1/2 -0.5
Calf- 13 7/8 0

MM CHANGE
AB - 8 0
TRI- 14 1
Chest- 4 1
Mid Ax- 4 0
Scap - 7 -1
Sup Il- 5 -1
Thigh- 15 -1
Total -57 -1
BF %12.58 -0.89

Weight CHANGE
132 -3

Now off to kick my ass in leg day!
 
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Carioca High knee crossover x 2

DB Walking Lunges
4 x 20 yds @ 35's

Leg Press (not counting sled which is roughly 100)
1 x 6 @ 250
2 x 6 @ 275

SL Squat Shoot the Duck
2 x 6 ea

DB RDL's
3 x 10 @ 65's

DB Calf Raises
3 x 10 ea @ 30

Bodyweight Lateral Lunges
2 x 8 ea

Light Shoulder
Front Raise
2 x 12 @ 10's
Lateral Raise
2 x 12 @ 10's
Scarecrow
2 x 12 @ 5's

Cardio
30 min Elliptical
Random Level 5
3.1 miles / 400 kcal
 
Meal 1- 530 am
3 egg whites/ 1 whole egg
1/2 small avocado
1/3 cup oatmeal

Meal 2- 10 am
3 egg whites/ 1 while egg
1/3 cup oatmeal
1 tbsp natty pb

meal 3- 100pm
Turkey Burger
1/3 cup oatmeal
1/2 tbsp natty pb

Meal 4- 415 pm
Tilapia
2 tbsp hummus
carrots/ snap peas

Meal 5- 630 pm
Chicken breast
Cauliflower/Banana peppers
1tbsp pb

Meal 6- 1030 pm
whey shake
1/2 tsp pb
 
Thate said:
I thought they were weening you off of pb
Click to expand...

lol she is starting to...I can only have 1/2 tbspn during my last meal....
but between that and avocado those are my main sources of fats right now...

i'm not looking forward to being weened off ...i love my pb
 
Yesterday's Cardio
20 min Bike
4. 29 miles
Steady State

Abs Circuit
Band Standing Abs x 10
Weighted toe touches x 15 (10 lb plate)
Bicycles x 10 ea
x 5

Yesterday's meals
meal 1 - 445 am
Whey protein
1/3 cup oatmeal
1 tbsp pb

meal 2- 730 am
egg whites, turkey, onion, tomato- scrambled
1/3 cup oatmeal + cinnamon + 1 tsp br. sugar
1 tbsp natty pb

Meal 3- 1115 am
Whey
1/3 cup oats
1 tsp natty pb

Meal 4- 2 pm
Chicken Breast
Broccoli/ Carrots
2 tbsp hummus

Meal 5- 6 pm
Salmon
Sauteed Broccoli (olive oil)

Meal 6- 945 pm
Packet Tuna
1/2 tbsp pb
 
Warmup
2 x 20 yds each
A skips
B skips
High Knees
Butt Kicks
Carioca x 2

BB Bench
1 x 4 @ 95 warmup
1 x 3 @ 115 warmup
1 x 1 @ 125 warmup

1 x 5 @ 135 yea new pr

1 x 8 @ 125
1 x 10 @ 115

coupled w/
Squat Jumps
3 x 6

TKE's
2 x 15 ea

DB Incline
4 x 10 @ 40's

coupled with
Calf Raises on Bear Squat
4 x 15 @ 100 ( in, out, fwd, fwd)

Cable Fly
1 x 8 @ 40
1 x 12 @ 30
1 x 12 @ 20
***this was FREAKIN hard today!!! gosh, must be from the bench

Glute Ham Raise
3 x 10

Pushups
1 x 25

Cardio
2 x 6 Bleacher sprints (48 steps)
***added 2 sprints this week, felt good
18 min Elliptical- random level 5

overall felt pretty good, felt strong on bench but a lil weaker on my fly's, but perhaps that's to be expected....plus I worked out a little later because we had to interview a candidate today so I didnt eat until now...and I ate at 545 this morning, whoops.
 
Alright people...this is the first chance I have had to take pictures all week...so it's not technically my 6 week pics or my 5 lol
Sorry for the blurriness...no roomie to take the pics so had to set the timer and run and pose!And the lighting isnt so great...one side looks good the other side not so much, oh well.

Front pose
front1.jpg


Left Side Pose
lside1.jpg


Back Pose
back1.jpg


Right Side Pose
rside1.jpg


and these were taken tonight...I dont feel as cut at the end of the day as I do at the beginning...meh
 
hell yeah girl!! great work. just those glutes and hamstrings. Perhaps try a more intense cardio. Stairmill, or the treadmill with a high incline, with long exaggerated steps, keepin the glutes tight.
 
Right model
rmodel1.jpg


Left Model
lmodel1.jpg


Ok people let's hear it, the good, the bad, the ugly....
what needs to be fixed, anything helps!!!!!
 
Hugemidget said:
hell yeah girl!! great work. just those glutes and hamstrings. Perhaps try a more intense cardio. Stairmill, or the treadmill with a high incline, with long exaggerated steps, keepin the glutes tight.
Click to expand...

thanks...it's weird that they dont come out in my back pose which i'm assuming is the one you are talking about because i have a ghetto booty and my hammies are pretty decent size but i just CANT get them to show in the pic...and i've been doing stadium sprints and high incline sprints, high incline walks....ARGH!
thanks for the advice I appreciate it!
 
it could just be the lighting. Dont sweat it to much thou. sounds like your doing everything right, so stick to it, 5 weeks is a life time during prep, alot of things can change (for the better)
 
Hugemidget said:
it could just be the lighting. Dont sweat it to much thou. sounds like your doing everything right, so stick to it, 5 weeks is a life time during prep, alot of things can change (for the better)
Click to expand...

thanks, I appreciate it....i'm thinking I could also be bending over too much causing them to not pop as much, i'll have to play around with it and see.
Thanks for the help bro!
 
This is saturday's workout...I had a busy weekend and didnt get to post it

DB NG Shoulder Press, Seated
1 x 5 @ 20
1 x 4 @ 25
4 x 6 @ 30
1 x 15 @ 20

Upright Row directly followed by DB Lateral Raise
Upright Row @ 20's x 10 goal reps
DB Lateral Raise @ 10's x 10-12 goal reps

10,12
10,12
10,10

Plate Front raise
2 x 10 @ 25

Seated Bent Raise
2 x 10 @ 10's


Lying DB tricep extensions
3 x 12 @ 15's

DB Incline Curls
3 x 8 @ 20

Rope Pushdowns
3 x 12 @ 60

Spin
45 min
10 min flat (5 seated, 5 run)
7 min climb
3 x 30 sec sprint / 30 sec recover
8 min climb
6 x 1 min jumps/1 min flat
3 min run
2 min flat

3 hour Hike at South Mountain (talk about a leg workout)...went about 7 miles! it was absolutely gorgeous out!
 
Cardio #1
20 min elliptical
5 min steady @ level 5
10 x
30 sec sprint @ level 10
30 sec steady @ level 5
5 min steady @ level 5

Cardio #2
20 min elliptical
5 min steady @ level 5
10 min
1 min sprint @ level 10
1 min steady @ level 5
5 min steady @ level 5

Lift
Warmup
2 x 20 yds
A Skips
B Skips
High Knees
Butt Kicks
Carioca x 2

Pullups coupled with Inverted Row (weighted)
1 x 4 warmup
1 x 10
1 x 8
1 x 7
1 x 8

coupled with
Weighted Inverted Row
4 x 5 with a 20 lb chain

Cable Straight Arm Pulldown
1 x 8 @ 100
1 x 10 @ 80
1 x 12 @ 70

Reverse Hyper
3 x 10 @ 180

Hammer Hi Row
1 x 12 @ 120
1 x 12 @ 110
1 x 12 @ 100

Cardio #3
5 min treadmill
4.3 mph / 3 % grade
this one was short because I went long on all the others
 
Yesterday's Meals
Meal 1- 445 am
1/3 cup oats
1 scoop whey
1 tbsp natty pb

Meal 2- 730 am
Egg whites/Turkey/onion/tomato omelette
1/3 cup oatmeal + cinnamon + 1 tsp br sugar
1 tbsp Natty pb

Meal 3- 1130 am
Tuna packet
1/3 cup oat bran
2 tsp natty pb

Meal 4- 230 pm
Chicken breast
1/2 cup sweet potato
1 tsp natty pb

Meal 5- 545 pm
Steak
1 cup broccoli-sauteed in olive oil

Meal 6- 815 pm
whey shake
1 cup broccoli- sauteed in olive oil

Legs
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Carioca

Walking Lunges
4 x 20 yds @ 37.5 db's

Leg Press (not including weight of sled- roughly 100lbs)
1 x 6 @ 270
2 x 6 @ 305

SL Squat Shoot the Duck
2 x 6 ea

DB RDL's
3 x 8 @ 65's

SL Calf Raises w/ DB
3 x 10 ea @ 30

Bodyweight lateral lunges
2 x 8 ea

Light Shoulders
2 x 12 Lateral Raise @ 10's
2 x 12 Front Raise @ 10's
2 x 12 Bent Raise @ 7.5's

Cardio
30 min elliptical
Level 5- random
3.12 miles/403 kcal
 
I am so darn excited for you. You are gonna rock the house girl. All your hard work...you are truly gonna shine!
 
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