Christina's Training Log

  • Thread starter Thread starter CTri17
  • Start date Start date
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
Band Tricep Extension 3 x 15 - Average Band

Elliptical
20 min
Random Level 5
 
Elliptical
30 min
Level 6

then spent a solid 20 + min on the foam roller....and my legs love me now!
fun times... I'm definitely having less energy...but i'ma push through RARRRGGHHH
 
Shoulders/ Light Legs
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 10 @ 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

90 min Spin
40 min hills
30 min intervals
20 min flats

WHOOOOOO what a great workout, I didnt think my energy level would be high enough for spin , but it kicked ass !
 
CTri17 said:
90 min Spin
40 min hills
30 min intervals
20 min flats

WHOOOOOO what a great workout, I didnt think my energy level would be high enough for spin , but it kicked ass !
Click to expand...

God Bless you girl .............. 90 minutes :eertoast:
 
Cardio #1- 9am
25 min Elliptical

Cardio #2- 11 am
25 min Elliptical

Lift

Wide Grip Pulldowns x 12 (80,80,80)
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 3

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

Boooooo for no energy , everything felt super difficult... oh well...gotta keep pushin right?!?!!? i'm almost there !

Cardio #3- 2:15 pm
Treadmill
20 min walk @ 4.0 mph 5% grade

Total - 65 min cardio
Lift

I'm remeasuring tomorrow...let's hope for something good!
And sarah is supposed to send me my peak week stuff today! That will help motivate me for the rest of the week! My athletes are all getting excited, alot of them will be coming to watch!
 
looks good..however you need to take some bikini pics so we can really judge..
 
Legs/Light Shoulders

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

DB Reverse Lunge off 5" Box x 8 ea @ 20's

DB Lateral Raise x 12 ea @ 10's

DB Step Up - 15" Box x 8 ea @ 20's

DB Front Raise x 12 @ 10's

Power Runner x 10 ea @ 30 kilo's

Pulls to face x 12 @ 60

Glute Ham Raise x 10

Leg Press x 12 @ 150

Calf Raises x 25

3 x through circuit

2 x 15 slow leg extensions

30 min elliptical Level 5

---tomorrow i'm planning at least 60 min of cardio no lift

BF is down to 12.35%...ack
 
Last edited by a moderator:
Cardio Session #1- 9 am
20 min
Treadmill
3.3-3.5 mph / 10 % grade

Cardio Session #2- 11 am
20 min
Elliptical Level 5

Cardio Session #3- 2 pm
25 min
Treadmill
3.5-3.7 mph / 5% grade

hopefully will hop on the foam roller later
 
Good job C!! 9 Days out...must be getting excited!! Gotta post some pics...I can't wait to see the progress!!
 
10 min treadmill warmup
3.8 mph / 3% grade

DB Bench press x 12 @ 40's
BB RDL x 10 @ 110
DB Shoulder Press x 8 @ 30's
Weighted crunches x 15 @ 25
2 x through circuit

DB Incline x 10 @ 32.5
Cable Rear Raise x 10ea @ 10
Straight Leg Raise x 10
Cable Front Raise x 10 ea @ 10
2x through circuit

DB Lateral raise x 10 @ 12.5's
BB RDL x 10 @ 110
Cable Crossover x 10 @ 30
Hanging Knees to Chest x 10
2x through circuit

Band Tricep Ext 3 x 12 @ purple

30 min elliptical
level 5

i'll update 2nd session of cardio later!
 
Cardio Session #2

30 min Treadmill
walk 3.4-3.5 mph @ 5% grade

Total cardio today - 70 min
 
my abs this am
abs2.jpg


abs1.jpg
 
real nice ct!

I don't think the lighting is showing you off good enough though, you are gonna do great in the comp.
 
Thanks T... yea it was at 4:15 am and I had just woken up....I just pointed it at my belly and clicked haha
 
Just got done with round #1 of cardio
Treadmill
30 min
3.5 mph/ 5% grade

Cardio Session #2
Treadmill
walk- 3.0 mph / 8% grade
25 min

Total so far today 55 min

will squeeze in some more later.
 
Session #3
Elliptical level 4
20 min

total for the day 75 min. DONE!
 
could you post what you have been eating for the past let's se 3-4 weeks.
 
meal 1
pro 25 gm
oatmeal 30 gm
fat 8 gm

meal 2
pro 25 gm
oatmeal 25 gm
fat 8 gm

meal 3
pro 25 gm
oatmeal 20 gm
fat 6 gm

meal 4
pro 25 gm
broccoli/asparagus 5gm
fat 6 gm

meal 5
pro 25 gm
broccoli/ asparagus 5 gm
fat 8 gm

meal 6
pro 25 gm
broccoli asparagus 5 gm
fat 4 gm

All protein has been eggs, chicken, tilapia, salmon, beef
fat has been olives or fish oil/ flax oil
 
down another 1.5 lbs from last week. Drinkin a bunch of water and eatin my chicken/brocc or asparagus, fun times

1st Depletion workout

3 x 15 for all exercises

Flat DB Flys @ 15's
Standing Lateral Raise @ 10's
DB Bent Rows @ 30's, 35's, 30's
Bench Dips (BW)
Hammer Curls @ 15's, 2 sets @ 10's
Wide Pushups
SB Crunches
Squats @ 95
Hamstring Curls @ 50
Standing Calf Raise @ 60

Felt pretty good, towards the end I def felt fatigued but I had a great pump and had some good striation poppin out
 
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