Christina's Training Log

  • Thread starter Thread starter CTri17
  • Start date Start date
Cardio
20 min Treadmill Walking
4.0 mph/ 8% grade

Abs
V-Ups x 15
Tucks x 15
Hollow Hold x 30 sec
Hollow Hold Slow V-Ups x 10
Hollow Hold Slow Bicycles x 5 ea
Hollow Hold Slow Flutters x 5 ea
Crunch and 2 ct pause x 15
 
Yesterdays meals

Meal 1- 445 am
1/3 cup oats
1 scoop whey
1 tbsp natty pb

Meal 2-730 am
Egg whites w/ turkey and salsa
1/3 cup oatmeal
1 tbsp natty pb

Meal 3- 1115am
1/2 cup sweet potato
chicken breast
1/4 cup almonds

Meal 4- 215 pm
Chicken Breast
1/4 cup oat bran/ 2 tsp natty pb
6 baby carrots/ 4 florets broccoli
1 tbsp hummus

Meal 5- 645pm
Chicken Breast
Salad
1/4 cashews

Meal 6- 930 pm
Whey shake
1 tsp flax seed oil
salad
 
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Carioca

2 sets Iso pushup
1 set scap pushups
1 set pullups

Chest

BB Bench
1 x 5 @ 95 warmup
1 x 3 @ 115 warmup
1 x 1 @ 125 warmup

1 x 7 @ 135 (YEA!!! another PR)
1 x 8 @ 125
1 x 10 @ 115

DB Incline
4 x 10 @ 40's (these were hard after that bench yeesh)

Cable Fly
1 x 10 @ 40 each
1 x 12 @ 30 each
1 x 15 @ 20 each

Light Legs

Squat Jumps
3 x 6

Calf Raises on Bear Squat
4 x 15 @ 100 lbs (In, Out, In, Out)

Glute Ham Raise
3 x 10

TKE
2 x 15 ea

Cardio

Bleachers
2 x 6 (48 steps, sprint up, run down) on the minute

18 min Elliptical
Random Level 5
 
Yesterday's meals

Meal 1- 545 am
3 egg whites/ 1 whole egg
1/3 cup oatmeal + 1 tsp raisins
Cashews (8 gm fat)

Meal 2- 1045 am
1/3 cup oatmeal
1 scoop whey
Cashews (8 gm fat)

Meal 3-115 pm
Tilapia
1/3 cup brown rice
Almonds (6 gm fat)

Meal 4- 400 pm
Whey Shake
Almonds (6 gm fat)
2 tbsp mashed sweet potato

Meal 5-730 pm
Chicken Breast
Spinach Salad (Spinach, banana peppers, 8 olives (4 gm fat)
1/4 serving mixed nuts (4 gm fat)

Meal 6- 900 pm
Packet Tuna
Sauteed spinach
1/4 serving mixed nuts
 
Monday's Workout

Cardio #1
Elliptical
Manual Level 5
5 min steady @ level 5

30 sec sprint @ level 10
1:30 steady @ level 5
x5

5 min steady @ level 5
2.21 miles/301 kcal

Cardio #2
Elliptical
Manual Level 5

5 min steady @ level 5

15 sec sprint @ level 12
45 sec steady @ level 5
x 10

5 min steady @ level 5
2.22 miles/ 309 kcal

Back / Bi's

Circuit x 4 (30 sec between exercises 1 and 2/ 1 min between 2 and 3/ 30 sec between 3 and 4/ 1:15 before starting over)
Exercise #1 -
Wide Grip Pulldowns x 12
80, 90, 80, 80
Exercise #2-
DB Single Arm Row x 12 ea
35, 35, 35, 35
Exercise #3-
Chinups x 6 (goal)
6,5,6,6
Exercise #4-
Inverted Rows x m12
10, 10, 8, 8


Standing Alternating bicep curls
3 x 8 ea @ 20, 22.5, 20

Back Extension
3 x 10

Treadmill Walk
3.8 mph @ 5% grade- 10 min

----overall not a bad workout considering I only got 3.5 hours of sleep
 
Tuesday
Legs/ Light Shoulders

Circuit- rest was just to get to the next exercise

DB Reverse Lunge off 5" Box x 8 ea @ 25's
DB Lateral Raise x 12 @ 10's
DB 15" box Step Up x 8 ea @ 25's
DB Front Raise x 12 @ 10's
Single Leg Power Runner x 10 ea @ 40 kilo's
Cable Pulls to face x 12 @ 50
Glute Ham Raise x 10
Leg Press x 12 @ 175 + sled (around 100 lbs for the sled)
Calf Raises x 25

3 times through the circuit.

WOOOOO that was a burn but it felt good, and of course kept my heart rate up more....gotta get lean people!

Cardio
30 min
Elliptical
Random Level 5
3.08 miles/ 401 kcal
 
esterday's Meals

Meal 1 - 500 am
3 egg whites/1 whole egg
1/2 cup oats
1 tbsp natty pb

Meal 2- 715 am
Eggwhites/onion/tomato/turkey Omelette
3/4 cup potato
1/8 cup cashews

Meal 3- 1115am
1/3 cup oatmeal
2 tsp natty pb
Steak

Meal 4- 230 pm
3 egg whites/1 yolk
1 cup broccoli
2 tsp natty pb

Meal 5- 530 pm
Chicken Breast
1 cup broccoli
1/4 cup cashews

Meal 6- 1030 pm
Whey shake
4 fish oil caps
spinach

Yesterdays cardio

20 min walk- treadmill
 
Chest/Abs- Hurricane Circuit- 3 x through
All Sprints @ 11.0 mph @ 10 % Grade

Sprint #1,#4,#7

DB Bench Press x 12 @ 40's


Wtd Crunches x 15 @ 25


Sprint #2,#5,#8


DB Incline x 10 @ 32.5's


Straight Leg Raise x 10


Sprint #3,#6,#9


Cable Crossover x 10 (hard squeeze) @ 30 lbs ea


Knees to Chest x 10


Sprint #10


Triceps
Close Grip Bench Press 2 x 10 @ 95, 1 x 8 @ 95
Band Tricep Extension 3 x 15 - Average Band

Treadmill
25 min
4.2 mph/ 8% grade
 
Yesterday's Meals

Meal 1- 600 am
3 egg whites/1 whole
1/2 cup oats
1 tbsp natty pb

meal 2- 945
1/2 cup oats
1 tbsp natty pb
3 egg whites/ 1 whole

Meal 3- 100 pm
1/3 cup oatmeal
2 tsp Natty pb
Steak

Meal 4- 5 pm
Steak
1 cup broccoli
1/8 cup cashews

Meal 5- 8 pm
Chicken
Salad (spinach, banana peppers, salsa)
1/4 cup mixed nuts

Meal 6- 945 pm
Whey Shake
1 cup green beans
1 tsp natty pb
 
Elliptical
20 min
2.14 miles/ 277 kcal
Level 5 random

If it stops raining we are going to the track for sprints
 
Friday night
Went to the track with the bf to run.

400 m warmup jog
side slides x 25 m each side
Straight leg Kick x 15 m
High knee hug to lunge x 15 m
Quad Stretch x 15 m
A Skips 2 x 25 m
B Skips 2 x 25 m
High Knees 2 x 25 m
Butt Kicks 2 x 25 m
Carioca 2 x 25 m

5 x 100 m Sprints---wooooot it felt great to sprint outside and not on a treadmill- ran on the infield so it was soft

and then of course since i'm still a track girl at heart

I did about 10 sets of start to 1st hurdle

Then I stretched...it was fun, it put me in a better mood
 
Saturday Workout
Shoulders/ Light Legs
10 min treadmill warmup

Circuit- 3 x through

DB Shoulder press x 8 @ 30's

BB RDL x 10 @ 95

DB Lateral Raise x 10 @ 12's

DB Front Squat x 12 @ 30's

Reverse Cable Fly x 10 ea @ 20

Cable Abduction x 10 ea @ 40

Cable Front Raise x 10 ea @ 20

TKE x 15 ea @ green band

overall a pretty good workout
 
Monday Workout
Cardio #1

20 min elliptical
5 min steady @ level 5

1 min sprint @ level 11
1 min steady @ level 5
x 5

5 min steady @ level 5

Cardio #2
20 min elliptical
Level 5

5 min steady @ level 5

30 sec sprint @ level 11
30 sec steady @ level 5
x 10

5 min steady @ level 5

Lift

Wide Grip Pulldowns x 12 (80,90,80, 80)
Band Standing Abs x 10 (average band)
DB SA Row x 12 ea @ 35 lb db
Russian twists x 10 ea @ 25
Chinups x 6
Mini band knees to chest x 10
Inverted Rows x 12
Toe Touches x 10 @ 25
Circuit x 4

Back Ext 3 x 10
Standing Bicep Curls 3 x 8 @ 20's

Treadmill
12 min walk @ 4.0 mph 5% grade
 
Legs/ Light Shoulders

DB Reverse Lunge off 5" Box x 8 ea @ 25's
DB Lateral Raise x 12 ea @ 10's
DB Step Up- 15" box x 8 ea @ 25's
DB Front Raise x 12 ea @ 10's
Power Runner x 10 ea @ 40 Kilo's
Pulls to Face x 12 @ 60 lbs
Glute Ham Raise x 10
Leg Press x 12 @ 175
Calf Raises x 25

3 x through circuit

Single Leg Leg Extensions 2 x 15 ea @ 15 lbs (hammer strength plate loaded)
---this is the first time that i've done these since they told me not to do any open chain stuff because of the slight meniscus tear. But I want to get those quads to pop a bit more so I tried them and they felt ok.

30 min Elliptical
Level 5
2.8 miles/ 320 kcal
 
CTri17 said:
Single Leg Leg Extensions 2 x 15 ea @ 15 lbs (hammer strength plate loaded)
---this is the first time that i've done these since they told me not to do any open chain stuff because of the slight meniscus tear. But I want to get those quads to pop a bit more so I tried them and they felt ok.
Click to expand...

GOOD JOB CHRISTINA!! :D
 
I love reading your log . . . . always gives me ideas for the gym. Things to change up.
 
Cardio only
Treadmill walk
25 min
4.0 mph / 5% grade

Vibration plate, my legs feel a ton better now !
 
CTri17 said:
Yesterday's Meals

Meal 1- 600 am
3 egg whites/1 whole
1/2 cup oats
1 tbsp natty pb

meal 2- 945
1/2 cup oats
1 tbsp natty pb
3 egg whites/ 1 whole

Meal 3- 100 pm
1/3 cup oatmeal
2 tsp Natty pb
Steak

Meal 4- 5 pm
Steak
1 cup broccoli
1/8 cup cashews

Meal 5- 8 pm
Chicken
Salad (spinach, banana peppers, salsa)
1/4 cup mixed nuts

Meal 6- 945 pm
Whey Shake
1 cup green beans
1 tsp natty pb
Click to expand...

Few suggestions on diet...

No more Whey, (dairy is not your friend right now) you'll need to be using isolate protein from here til 2 weeks out then at 2 weeks out you need to drop all supplemented protein.

I'd also cut the PB out about now...sorry...I'm sure you'll crave it.

Start replacing those egg meals with fish (tilapia is preferred for pre-comp)...and start to love fish because you'll need to be eating it for the majority of your meals 2 weeks out.

And where in the world is your asparagus?!?! (It's a MUST) :) Let's add 4-6oz of asparagus in meal 2...meal 5 and 6-8oz in meal 6 or just before bed. (And hold your breath when you pee...in the AM :D )

Also at 2 weeks out depending on how you look carb cycling might do wonders for you. So day 1 you would have 3 meals with carbs...day 2 you would have 2 meals with carbs...and day 3 you would only have 1 AM meal with carbs then you cycle back around to day 1. Now if you do this be sure to eat your steak on day 2 and day 3 as you'll need the fat for energy.

BTW...how is your energy right now?

How much chicken and steak (in oz) are you taking in per serving?

How much weight are you loosing at night?

Do me a quick favor...the next few days take your temp before you go to bed then take it again right when you wake up.(before getting out of bed) This is for your metabolic rate.
 
curious ct as to what the overall breakdown of protein/carb/fat is for your current diet.

tapout has some great ideas there, may want to bring them up to your trainer. i'd have also replaced the nuts/pb for fish oil as well.

regardless you are doing great!
 
Thate said:
curious ct as to what the overall breakdown of protein/carb/fat is for your current diet.

tapout has some great ideas there, may want to bring them up to your trainer. i'd have also replaced the nuts/pb for fish oil as well.

regardless you are doing great!
Click to expand...

Thanks Thate!

And Christina I'm sorry I didn't know you had a trainer...(not trying to step on anyones toes) every trainer has their own opinion so yes bring it up to them and bottom line you know your body better then anyone so make sure to do what you know works best for you. :)
 
IxxTapouTxxI said:
Few suggestions on diet...

No more Whey, (dairy is not your friend right now) you'll need to be using isolate protein from here til 2 weeks out then at 2 weeks out you need to drop all supplemented protein.

I'd also cut the PB out about now...sorry...I'm sure you'll crave it.

Start replacing those egg meals with fish (tilapia is preferred for pre-comp)...and start to love fish because you'll need to be eating it for the majority of your meals 2 weeks out.

And where in the world is your asparagus?!?! (It's a MUST) :) Let's add 4-6oz of asparagus in meal 2...meal 5 and 6-8oz in meal 6 or just before bed. (And hold your breath when you pee...in the AM :D )

Also at 2 weeks out depending on how you look carb cycling might do wonders for you. So day 1 you would have 3 meals with carbs...day 2 you would have 2 meals with carbs...and day 3 you would only have 1 AM meal with carbs then you cycle back around to day 1. Now if you do this be sure to eat your steak on day 2 and day 3 as you'll need the fat for energy.

BTW...how is your energy right now?

How much chicken and steak (in oz) are you taking in per serving?

How much weight are you loosing at night?

Do me a quick favor...the next few days take your temp before you go to bed then take it again right when you wake up.(before getting out of bed) This is for your metabolic rate.
Click to expand...

Currently i'm at 90 gm cho, 150 gm pro and 40 gm fat.

And yes I do have a nutritionist so I have been going off of what she tells me.

Lol I do eat asparagus a few times a week, but I tend to eat more broccoli than asparagus. Should that change...I love both so no big deal.

I'm taking a Whey isolate, which she said we will be cutting out whey during my peak week and she said that i'll be eating alot of chicken and potatoes during my carb up. That's all I know for now.

I do love fish and usually I eat tilapia...at least a few times a week. Last week I didnt get any (money ) But I was planning on making up a bunch of it as well as chicken tonight when I cook dinner.

Cut out PB mannnnn....lol my nutritionist told me I will have to ...but she hasnt told me when. Right now that and broccoli are the only things that make me feel full.

My energy has been ok, some days it's been miserable.
But i'm only taking in 1320 kcal and I work a 12-13hr day at least and i'm up between 4-5am everyday for work. So it takes a toll ya know?

I'm taking in about 4 oz of chicken/steak when I eat.

How much weight am I losing at night? As in overnight?
um I dont even have a scale at my apartment. And I usually only get on the scale 2-3 times a week. That's it. I've been going off of my bf and measurements.

I pee all the time though....at least 1-2 times a night as well. I also have been crazy hot at night lately, sweating a ton! But I also dont own a thermometer. Lol I feel like a dumbass right now!

Saturday will be two weeks out! eeeek
 
CTri17 said:
Currently i'm at 90 gm cho, 150 gm pro and 40 gm fat.

And yes I do have a nutritionist so I have been going off of what she tells me.

Lol I do eat asparagus a few times a week, but I tend to eat more broccoli than asparagus. Should that change...I love both so no big deal.

I'm taking a Whey isolate, which she said we will be cutting out whey during my peak week and she said that i'll be eating alot of chicken and potatoes during my carb up. That's all I know for now.

I do love fish and usually I eat tilapia...at least a few times a week. Last week I didnt get any (money ) But I was planning on making up a bunch of it as well as chicken tonight when I cook dinner.

Cut out PB mannnnn....lol my nutritionist told me I will have to ...but she hasnt told me when. Right now that and broccoli are the only things that make me feel full.

My energy has been ok, some days it's been miserable.
But i'm only taking in 1320 kcal and I work a 12-13hr day at least and i'm up between 4-5am everyday for work. So it takes a toll ya know?

I'm taking in about 4 oz of chicken/steak when I eat.

How much weight am I losing at night? As in overnight?
um I dont even have a scale at my apartment. And I usually only get on the scale 2-3 times a week. That's it. I've been going off of my bf and measurements.

I pee all the time though....at least 1-2 times a night as well. I also have been crazy hot at night lately, sweating a ton! But I also dont own a thermometer. Lol I feel like a dumbass right now!

Saturday will be two weeks out! eeeek
Click to expand...

Very good, I'm glad you have a nutritionist...I'll leave you alone as two professional opinions will just confuse you. :D I'm here to help if you have any questions though.

No need to cut out broccoli you need the fiber...just try and take in asparagus daily it's a great natural diuretic. Some of my girls don't even need a OTC diuretic for comp as the asparagus does the trick. Asparagus root also does wonders...you can get it at any supplement store.

No scale...Christina :nonono2: ... :D what about the romemate? Wal-Mart has digital scales for like $20...I'd really suggest getting one. :D When you do weigh yourself before bed and when you wake up...should be losing a few lbs a night.

2 weeks from Sat? haha that's funny I've got two girls in a comp on March 15th as well. You're not coming to Colorado are you....don't worry me now!?!?.. haha joking

Good to hear you're sweating a lot!! Is it during the day or at night..or both? Are you taking any thermogentics or fat burners?
 
IxxTapouTxxI said:
Very good, I'm glad you have a nutritionist...I'll leave you alone as two professional opinions will just confuse you. :D I'm here to help if you have any questions though.

No need to cut out broccoli you need the fiber...just try and take in asparagus daily it's a great natural diuretic. Some of my girls don't even need a OTC diuretic for comp as the asparagus does the trick. Asparagus root also does wonders...you can get it at any supplement store.

No scale...Christina :nonono2: ... :D what about the romemate? Wal-Mart has digital scales for like $20...I'd really suggest getting one. :D When you do weigh yourself before bed and when you wake up...should be losing a few lbs a night.

2 weeks from Sat? haha that's funny I've got two girls in a comp on March 15th as well. You're not coming to Colorado are you....don't worry me now!?!?.. haha joking

Good to hear you're sweating a lot!! Is it during the day or at night..or both? Are you taking any thermogentics or fat burners?
Click to expand...

roomie has no scale as she's naturally skinny and eats like crap (and she knows it so it's ok for me to say). I'm down with eating more asparagus ;)

No i'm not coming to colorado...not like I would be a worry! What show are they doing?

I sweat alot all the time, but night time i've been sweating a rediculous amount.
Nope no thermogenics or fatburners...it's all been diet/cardio/lifting for this girl!
 
CTri17 said:
roomie has no scale as she's naturally skinny and eats like crap (and she knows it so it's ok for me to say). I'm down with eating more asparagus ;)

No i'm not coming to colorado...not like I would be a worry! What show are they doing?

I sweat alot all the time, but night time i've been sweating a rediculous amount.
Nope no thermogenics or fatburners...it's all been diet/cardio/lifting for this girl!
Click to expand...

Wouldn't be a worry...I hope you're joking...girl you look great!! You're a HUGE threat to any AM figure girl!!

Good job on going without thermo's and FB!!

Here's the show they are doing, first show of the year here.
http://www.eathans.com/mtnstates.htm

Then I have one girl in the Northern
http://www.jefftaylor.com/calendar/entrynorthern08.html

Busy busy. :D
 
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