Christina's Training Log

  • Thread starter Thread starter CTri17
  • Start date Start date
2nd Depletion Workout

3 x 20 for all exercises

SB Flyes @ 15's
DB Standing Shoulder Press-20's, 15's, 15's
BB Bent Row 65,55,55
DB Skull Crushers- 15's, 10's, 10's
BB Curls- 30, 20, 20
Close Grip Pushups
SB Oblique Crunches
BB Lunges 65, 55, 45
Single Leg Dead Lift (DB) @ 30
Standing Calf Raise @ 55

whoooo so hard for such little weights, I was like am I really grabbing these weights right now but it's all good, i'm looking better, I'm more ready to step on stage

I bought my makeup and all the other stuff i'll need for prepping myself...HERE WE GO!
 
3rd and Last depletion workout!

3 x 20 for all exercises

Standing DB Shoulder Press @ 15's
BB Bench @65, 55, 55
Alternate DB Curls @ 10's
Weighted Bench Dips @ 25, 10, 10
Alternate DB Row @ 30's, 25's, 25's
Wide Pushups
SB Crunches
Leg Press @ 100
Seated Hamstring Curls @ 30
Standing Calf Raise

Practiced posing, i'm gettin SO excited now....my abs looked like a washboard my quads are coming out more...i'm excited to see what the next few days bring!
 
i usually do this with 225 lbs ..should i use a 100 db and wear a helmet because my ass is going down head first...:D

Just teasin'..hey if it works for you it's game.
 
Good job girl...you're almost there...the next few days will fly!! Are you done with your cardio? When is your last day of training? Don't forget to write a list of things to bring to the show and check it twice. :D
 
IxxTapouTxxI said:
Good job girl...you're almost there...the next few days will fly!! Are you done with your cardio? When is your last day of training? Don't forget to write a list of things to bring to the show and check it twice. :D
Click to expand...

cardio was done sunday, today was my last depletion workout. Just posing tomorrow and friday! Feeling much more cut just flat because of the deplete, but that will start to change tomorrow. I'm getting excited! the week has gone by fast.

Yea i'm so glad I had most of this week off, it definitely is helping me make sure i'm good to go!
 
Today's Workout

First day back to working out, I had so much energy and was so excited to workout!
Didnt' go too hard, just had fun

Warmup

Power Cleans from the Deck
5 x 2 @ 130

EDT (escalating density training)
Squats x 5 @ 135
Inverted Row x 5
Pushups x 5
----10 min total work

DB RDL
2 x 10 @ 42.5's

T-Raise
2 x 10 @ 7.5's

20 min elliptical
level 7 - random
felt like I was FLYING! soo much energy
 
Warmup

BB Snatch
1 x 3 @ 45 warmup
1 x 3 @ 65 warmup
4 x 3 @ 85

EDT
Hi Row x 5 @ 110
DB Shoulder Press x 5 @ 25's
SB Crunches x 10
---10 min (10 sets)

Glute Ham Raise 2 x 10
W Raise 2 x 10 @ 5's

Woot my traps were sore today for the first time in at least 2 months (that's how long it has been since I have done an olympic movement) it felt GREAT! Since I took a couple weeks off from squatting i'm sore in ALL the right places and it's AWESOME!

I'm still just easin back into it...no cardio today, I'll do a wee bit tomorrow.

YAY for energy!
 
Still trying to "ease" myself back into full go. So just a lift today, no cardio. Tomorrow i'll do some walking for cardio.

Saturday i'm hiking the grand canyon! We're gonna go around 15-18 miles so I gotta make sure I'm ready to go. I'll be the only girl and I gotta make sure I can keep up!

Warmup

Conventional Deadlift
4 x 6 @ 176
--felt pretty easy considering I havent done it in at least 5-6 weeks

BB Reverse Lunge
3 x 6 ea @ 90 lbs


coupled w/

Pullups
1 x 8
2 x 6

DB Lateral raise
1 x 10 @ 12.5
1 x 10 @ 15
--these felt WAY easy, it's amazing what carbs will do

Tricep Reverse Pushdowns (straight bar)
1 x 12 @ 50
1 x 12 @ 60
---easy as well Man this is GREAT!

Core Presses (Chris inspired me to try them)
2 x 12 ea @ 10 lbs (these were humbling, holy cow)

Reverse Hypers
2 x 10 @ 180

DB Y Raise
2 x 10 @ 7.5's

YAY!
 
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saturday night - I ate some hint of lime tortilla chips on the way home to get some carbs/sodium in
then my boyfriend picked up dinner for us- bleu cheese burgers, fries and alaskan amber YUM! then Sunday morning I made brunch ; egg white omelettes, bacon, and baked apple pancakes ;)

It was AMAZING!
 
egg white omelets lol, I guess it is just part of the routine at this point!
 
lol I know right....on monday morning when I went to have breakfast I had egg whites and oatmeal w/ natty pb.... good habits die hard...or not at all
 
So friday I did 20 min of cardio...nothing tough because I knew I was gonna be hiking the grand canyon on saturday.
So friday night we drove up to flagstaff and stayed the night with some friends. Then woke up early and drove up to the canyon after some breakfast. We started on the South Kaibab trail head at 9 am, and it was about 40 degrees. There were a ton of switchbacks on that trail, 6.3 miles down to the river, we saw 2 loads of mules and some of the views were absolutely gorgeous. The canyon still was green in some parts because it isnt very hot yet. It took us about 3 hours to get down to the bottom, we were moving at a pretty good pace but with the steepness it took us a little longer.

We ate lunch by the river and then we spent some time sitting by one of the creeks, it was so peaceful. Nice to be away from the hustle and bustle of life. After about a total of an hour or so we started the hike up. At this point we had 9.2 miles to go. At about 1 mile in on the way up I started to get a tension headache because the knots in my traps were crazy. We stopped ever 1.5 miles on the way up; each of those segments taking 45 min so we were moving at a nice clip.

Going up the Bright Angel Trail was AMAZING we went by and over 3-4 streams and there were some incredible views there were trees and some wildflowers, things that you just cant see from the top of the canyon. The incline was pretty steady the first 4.5 miles and then got steeper with more switchbacks after that. The last 3 miles were incredibly tough for me because my headache was pounding and I felt naceous, I just wanted to be to the top. My bf did some releases on my traps to help but they needed some help. But we busted out the last 3.0 miles and it was GLORIOUS to see the top again.

We finished in 9 hours on the nose, so we made pretty decent time considering almost 3/4 of the hike was uphill on the bright angel trail. We caught the bus back to the car, drove down to flagstaff, ate dinner at the olive garden (which I dont think food had ever tasted sooooo good) then drove back down to phoenix and got in about 12:30am. Needless to say it was a very long day but it was a beautiful hike!

I woke up on sunday and my calves and my glute med's were SCREAMING at me haha (and they still are)...but other than that I felt great! Went for a short walk yesterday and hopefully that helped to make me a little less sore! I'll post a link to pictures probably tuesday or wednesday. Gotta find some time to get them all put on there!
 
If you like hiking you should check out Zion National Park. They have some awsome trails, including a very long one where you float down a river as well. (seasonal obviously)
 
Vegas Kid said:
If you like hiking you should check out Zion National Park. They have some awsome trails, including a very long one where you float down a river as well. (seasonal obviously)
Click to expand...

That's actually one that we are planning to go do, I hear it is Gorgeous!
 
Power Clean
88 x 2 warmup
108 x 2 warmup
5 x 2 @ 132

EDT- 10 min
Squat @ 135
Inverted pullups x 5
Pushups x 5
(last time, 8 sets completed)
This time 10 sets completed

BB RDL
3 x 8 @ 132

T Raise
3 x 10 @ 7.5's

I'll do cardio later and update
 
I also put up a link to some of the professional shots from the show...they are in the my first show thread
 
power cleans are badass, haven't done them in ages tho. do you ever add in the jerk or keep it separate?
 
Thate said:
power cleans are badass, haven't done them in ages tho. do you ever add in the jerk or keep it separate?
Click to expand...

typically seperate, I like to go heavy on the cleans and cant go as heavy with the jerks...
 
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