C
CTri17
Guest
lol how to answer this question without it being gutterfied....
every once in a while I'll do a push press or a jerk
lol how to answer this question without it being gutterfied....
every once in a while I'll do a push press or a jerk
C
CTri17
Guest
Yesterday-
20 min elliptical
level 5- random
Speedy again
Today's lift
RRAAAAARRRRRGGGHHHH!!!!!!
Deadlift
1 x 5 @ 132 warmup
4 x 6 @ 186
BB Reverse Lunge off 3" box
3 x 6 @ 88
Pullups
1 x 8
2 x 7
DB Lateral Raise
1 x 10 @ 17.5's
1 x 10 @ 20's
Reverse Tricep Pushdowns
2 x 12 @ 70
Core Presses
2 x 12 ea @ 10 lbs
Reverse Hypers
2 x 10 @ 180
Y Raise
2 x 10 @ 7.5's
I did 10 sets of 100 jump rope in with my sets feeling good!
20 min elliptical
level 5- random
Speedy again
Today's lift
RRAAAAARRRRRGGGHHHH!!!!!!
Deadlift
1 x 5 @ 132 warmup
4 x 6 @ 186
BB Reverse Lunge off 3" box
3 x 6 @ 88
Pullups
1 x 8
2 x 7
DB Lateral Raise
1 x 10 @ 17.5's
1 x 10 @ 20's
Reverse Tricep Pushdowns
2 x 12 @ 70
Core Presses
2 x 12 ea @ 10 lbs
Reverse Hypers
2 x 10 @ 180
Y Raise
2 x 10 @ 7.5's
I did 10 sets of 100 jump rope in with my sets feeling good!
C
CTri17
Guest
yesterday
20 min walk, treadmill
4.0 mph/ 5% grade
Played frisbee for about an hour and did some pullups with the bf at the park haha
Today
Hmm wasnt really motivated to lift...that's ok, i'll be back on a normal schedule next week so i'll be rarin to go!
Taught Spin
60 min
5 min warmup
4 min medium climb
Run w/ 60 Jumps
4 min climb
3 min fast flat w/ 4 x 15 sec sprint
3.5 min climb
3 min flat push
4:20 climb
3 min fast flat w/ 4 x 15 sec sprint
4 min climb
3 min flat push (fast)
3 min recovery
50 Jumps
Cooldown
Stretch
It was a good class...I just took over the class and am trying to rebuild it so we shall see how it goes
20 min walk, treadmill
4.0 mph/ 5% grade
Played frisbee for about an hour and did some pullups with the bf at the park haha
Today
Hmm wasnt really motivated to lift...that's ok, i'll be back on a normal schedule next week so i'll be rarin to go!
Taught Spin
60 min
5 min warmup
4 min medium climb
Run w/ 60 Jumps
4 min climb
3 min fast flat w/ 4 x 15 sec sprint
3.5 min climb
3 min flat push
4:20 climb
3 min fast flat w/ 4 x 15 sec sprint
4 min climb
3 min flat push (fast)
3 min recovery
50 Jumps
Cooldown
Stretch
It was a good class...I just took over the class and am trying to rebuild it so we shall see how it goes
C
CTri17
Guest
Elliptical
20 min
5 min steady @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
5 min steady @ level 5
Chest up on the board for later...it's my least fav day, bah
20 min
5 min steady @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
5 min steady @ level 5
Chest up on the board for later...it's my least fav day, bah
C
CTri17
Guest
Today's Lift- Chest and Abs
Warmup
DB Floor press
1 x 5 @ 30's warmup
1 x 5 @ 40's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's (just eeked out the 5th rep so went back down for my last set)
1 x 5 @ 55's
DB Incline
1 x 10 @ 30's
1 x 10 @ 40's
1 x 10 @ 45's
Around the Worlds
2 x 12 @ 12.5's
V-ups
3 x 15
Weighted Crunches w/ pause
3 x 12 @ 45
Straight Leg Raise
2 x 10
yea! felt strong today this is why I love carbs
Warmup
DB Floor press
1 x 5 @ 30's warmup
1 x 5 @ 40's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's (just eeked out the 5th rep so went back down for my last set)
1 x 5 @ 55's
DB Incline
1 x 10 @ 30's
1 x 10 @ 40's
1 x 10 @ 45's
Around the Worlds
2 x 12 @ 12.5's
V-ups
3 x 15
Weighted Crunches w/ pause
3 x 12 @ 45
Straight Leg Raise
2 x 10
yea! felt strong today this is why I love carbs
C
CTri17
Guest
Legs
BB Back Squat
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 5 @ 165
1 x 5 @ 175
1 x 5 @ 185
1 x 5 @ 195
*one of the football coaches came up to me after this set and said "you are STRONG" lol
DB Bulgarian Split Squat
3 x 8 ea @ 30's
Single Leg squat shoot the duck
2 x 6 ea
BB RDL
1 x 8 @ 135
1 x 8 @ 155 (didnt get as much of a ROM as I would have liked so went back down)
1 x 8 @ 135
Calf Raises
3 x 20 bw
my legs are jello... and have to go teach spin to my swimmers...
BB Back Squat
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 5 @ 165
1 x 5 @ 175
1 x 5 @ 185
1 x 5 @ 195
*one of the football coaches came up to me after this set and said "you are STRONG" lol
DB Bulgarian Split Squat
3 x 8 ea @ 30's
Single Leg squat shoot the duck
2 x 6 ea
BB RDL
1 x 8 @ 135
1 x 8 @ 155 (didnt get as much of a ROM as I would have liked so went back down)
1 x 8 @ 135
Calf Raises
3 x 20 bw
my legs are jello... and have to go teach spin to my swimmers...
C
CTri17
Guest
Back/ Abs
Warmup (jumprope)
Pullups
2 x 8
1 x 7
coupled w/
Tucks
3 x 15
DB SA Row
1 x 8 ea @ 55's
1 x 8 ea @ 65's
1 x 8 ea @ 70's
coupled w/
Core Presses
2 x 10 @ 15 lb db
Cable Standing Abs
3 x 10 @ 90, 110, 100
Reverse Hypers
3 x 10 @ 180
Cable Straight Arm Pulldown
2 x 12 @ 90
pretty good workout, rows went well, pullups were ok, I should be ready to get back into some weighted ones soon
off to teach spin!
Warmup (jumprope)
Pullups
2 x 8
1 x 7
coupled w/
Tucks
3 x 15
DB SA Row
1 x 8 ea @ 55's
1 x 8 ea @ 65's
1 x 8 ea @ 70's
coupled w/
Core Presses
2 x 10 @ 15 lb db
Cable Standing Abs
3 x 10 @ 90, 110, 100
Reverse Hypers
3 x 10 @ 180
Cable Straight Arm Pulldown
2 x 12 @ 90
pretty good workout, rows went well, pullups were ok, I should be ready to get back into some weighted ones soon
off to teach spin!
C
CTri17
Guest
Saturday
Shoulders/ Arms
DB Shoulder Press
1 x 5 @ 20's warmup
1 x 5 @ 25's warmup
3 x 10 @ 30's
DB Lateral Raise
2 x 8 @ 20's
1 x 10 @ 15's
coupled w/
DB Seated Bent Raise
2 x 8 @ 15's
1 x 10 @ 10's
DB Bicep Curls
2 x 8 @ 20's
Rope Tricep Ext (dumb cable machine I swear the weight is double what it reads)
1 x 10 @ 35
2 x 10 @ 30
Taught Spin
Warmup 5 min
Seated climb 3 min
Jumps x 60 (4 min)
Seated Climb 6 min
Sprints - 30 sec on 30 sec off, 15/15, 15/15, 30/ 30 (4min)
Seated to Standing Climb w/ 30 sec interval at end- 7 min
Fast Flat Push- 4 min
Seated Climb w/ 30 sec standing interval at end- 8 min
Sprints- 30 on / 30 off x 4 (4 min)
Run- 4 min
Cooldown/ Stretch- 8 min
Monday Cardio
20 min elliptical
level 7 - random- 2.02 mi
Shoulders/ Arms
DB Shoulder Press
1 x 5 @ 20's warmup
1 x 5 @ 25's warmup
3 x 10 @ 30's
DB Lateral Raise
2 x 8 @ 20's
1 x 10 @ 15's
coupled w/
DB Seated Bent Raise
2 x 8 @ 15's
1 x 10 @ 10's
DB Bicep Curls
2 x 8 @ 20's
Rope Tricep Ext (dumb cable machine I swear the weight is double what it reads)
1 x 10 @ 35
2 x 10 @ 30
Taught Spin
Warmup 5 min
Seated climb 3 min
Jumps x 60 (4 min)
Seated Climb 6 min
Sprints - 30 sec on 30 sec off, 15/15, 15/15, 30/ 30 (4min)
Seated to Standing Climb w/ 30 sec interval at end- 7 min
Fast Flat Push- 4 min
Seated Climb w/ 30 sec standing interval at end- 8 min
Sprints- 30 on / 30 off x 4 (4 min)
Run- 4 min
Cooldown/ Stretch- 8 min
Monday Cardio
20 min elliptical
level 7 - random- 2.02 mi
M
meateater
Guest
Damn, I'm tired just reading that...LOL.
C
CTri17
Guest
Spin w/ my swimmers
3 min warmup
5 min climb
15 sec sprint
15 sec flat
30 sec sprint
30 sec flat
45 sec sprint
45 sec flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat
3 min flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat
3 min cooldown/ stretch
20 min steady flat w/ the 2nd group
Lift tomorrow...my back has just been feeling like hell so i'm just being cautious
3 min warmup
5 min climb
15 sec sprint
15 sec flat
30 sec sprint
30 sec flat
45 sec sprint
45 sec flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat
3 min flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat
3 min cooldown/ stretch
20 min steady flat w/ the 2nd group
Lift tomorrow...my back has just been feeling like hell so i'm just being cautious
M
Ms.Wetback
Guest
Don't blow it out Ctr...................if needed let it rest a week.
C
CTri17
Guest
Yea I know, my IT bands have been out of control tight and so they are pullin on my hips makin my back hurt. UGH....so i'm takin it a bit easier
Thanks Ms.W
M
meateater
Guest
Yea I know, my IT bands have been out of control tight and so they are pullin on my hips makin my back hurt. UGH....so i'm takin it a bit easier
Thanks Ms.W
Do you use a foam roller? I got 1 a few weeks ago, works great.
C
CTri17
Guest
hahahaha do I ever...I spent a solid 30 min on it today and probably 25 of that just on my quads/IT bands...
I use my foam roller all the time, I have one at work and one at the house.
It's the best thing EVER!
M
meateater
Guest
No doubt, when I first got mine...I was like "this should be easy enough".....later that that day, I learned how tight and stiff my muscles were...especially my glutes, quads and IT bands.....damn! It's a "good" pain though....LOL.
Thate
Vet
- Joined
- Mar 5, 2007
- Messages
- 3,426
TMI
M
meateater
Guest
:flipoffha
M
meateater
Guest
I got mine at Dick's Sporting Goods......go ahead, insert joke here....LOL....you could actually get one cheaper on-line of course.
M
meateater
Guest
Shit is the bomb....similar to a deep tissue massage, feels good, yet painful....and you control the pain.
rippedfreak
Banned
- Joined
- Dec 15, 2005
- Messages
- 3,345
of course you did..are they more a massage or for deep stretches?
C
CTri17
Guest
I got mine http://optp.com/index.cfm/pageid/243
...it is more like a deep tissue massage....
Not so much stretching
O
OLYMPIAN
Guest
M
meateater
Guest
rippedfreak
Banned
- Joined
- Dec 15, 2005
- Messages
- 3,345
C
CTri17
Guest
2 min jump rope warmup
DB Floor Press
1 x 5 @ 30's warmup
1 x 5 @ 45's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's
1 x 4 @ 60's GRRRRR missed rep 5
DB Bulgarian Split Squats
4 x 8 ea @ 30's
V-ups 3 x 15
DB Incline
1 x 8 @ 45's
2 x 10 @ 40's
SL Squat- Shoot the duck
2 x 6 ea
Weighted Crunches
3 x 12 @ 45 lbs
heavy chest work was good...didnt go heavy on legs at all, my back has been botherin me so i'm trying to be smart about it. meh.
DB Floor Press
1 x 5 @ 30's warmup
1 x 5 @ 45's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's
1 x 4 @ 60's GRRRRR missed rep 5
DB Bulgarian Split Squats
4 x 8 ea @ 30's
V-ups 3 x 15
DB Incline
1 x 8 @ 45's
2 x 10 @ 40's
SL Squat- Shoot the duck
2 x 6 ea
Weighted Crunches
3 x 12 @ 45 lbs
heavy chest work was good...didnt go heavy on legs at all, my back has been botherin me so i'm trying to be smart about it. meh.
C
CTri17
Guest
Spin w/ first group of swimmers
3 min warmup
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
1 min run
1:30 min med-hvy climb
:30 power surge on hill
2 min flat
50 jumps
cooldown
second group
25 min easy spin
Lift
Pullups
3 x 8
couple w/
Tucks 3 x 15
DB SA Row
1 x 8 @ 60's
1 x 8 @ 65's
1 x 8 @ 70's
coupled w/
Core Presses
2 x 10 ea @ 15
Reverse Hypers
3 x 10 @ 180
Cable Standing Abs
3 x 10 @ 100
Cable Straight arm pulldown
1 x 10 @ 100
1 x 12 @ 90
3 min warmup
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
2 min run
3 min med-hvy climb
1 min power surge on hill
1 min flat
1 min run
1:30 min med-hvy climb
:30 power surge on hill
2 min flat
50 jumps
cooldown
second group
25 min easy spin
Lift
Pullups
3 x 8
couple w/
Tucks 3 x 15
DB SA Row
1 x 8 @ 60's
1 x 8 @ 65's
1 x 8 @ 70's
coupled w/
Core Presses
2 x 10 ea @ 15
Reverse Hypers
3 x 10 @ 180
Cable Standing Abs
3 x 10 @ 100
Cable Straight arm pulldown
1 x 10 @ 100
1 x 12 @ 90
C
CTri17
Guest
Taught Spin
4 min warmup
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
75 jumps
cooldown
WOOT that was a whoop your butt workout!
4 min warmup
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
1 min sprint
1 min run
x 6
2 min run
3 min hill
1 min power surge on the hill
1 min flat
75 jumps
cooldown
WOOT that was a whoop your butt workout!
C
CTri17
Guest
Stepmill
20 min
Fat Burner
Level 10- great sweat- felt good
stepped my rear on the scale for the first time since my show...143 ick. I dont feel nearly as bloated as I have been feeling, I guess my body is just still adjusting. Before I started my prep I was between 137-140, so I suppose i'm not that far off.
20 min
Fat Burner
Level 10- great sweat- felt good
stepped my rear on the scale for the first time since my show...143 ick. I dont feel nearly as bloated as I have been feeling, I guess my body is just still adjusting. Before I started my prep I was between 137-140, so I suppose i'm not that far off.
C
CTri17
Guest
Haven't updated in a while, things have been crazy busy at work trying to get all my summer programming done for my kids. So hopefully things will be a bit slower now
My lifting hasnt been so good, my neck has been giving me issues since last sunday. I got a massage today and I think im gonna see the chiro monday and hopefully that will fix everything, cuz I need to lift!
4/15
Spin 50 min with my kids, it would take too much thinking for me to remember what we did
4/16
off
4/17
Warmup
Hang Clean
4 x 3 @ 132
Power Squat
3 x 8 @ 150 + machine
Chinups
1 x 8
1 x 7
1 x 6
DB Neutral grip Shoulder press
3 x 8 @ 27.5
Glute Ham Raise
3 x 10
Rope Pushdowns
1 x 12 @ 70
2 x 12 @ 60
25 min spin
10 x 30 sec sprint/ 30 sec recovery
8 min hill
7 min running
didnt do the 2nd 25 min, I had another girl in that group so there were no bikes, but I lifted today so that makes me feel better!
Friday
20 min walk on treadmill
3. 8 @ 5.0 mph
Saturday quick lift before spin
Hammer Wide Chest
3 x 8 @ 70 lbs each side
Hammer Low Row
3 x 8 @ 60 ea side
DB Lateral Raise
2 x 10 @ 15's
Single arm reverse tricep ext
2 x 10 ea @ 40 lbs
Spin
20 min hills
20 min intervals
20 min flats
Monday
20 min Stepmill
Fatburner Level 10
Tuesday
30 min spin w/ my swimmers
Power Squat
3 x 8 @ 150
Single Leg Squat
2 x 8 ea
DB Walking Lunges
3 x 20 yds @ 25's
DB RDL
3 x 10 @ 50's
Thursday 4/ 24
10 min run @ 6-6.5
10 x 10 sec sprint @ 11.0 mph and 10% grade
5 min walk cooldown @ 3.0 mph
5 min on the stepper while I was talking to my athletes...
Friday 4/25
20 min stepmill
Fatburner level 10
10 min walk treadmill
4.0 mph/ 5.0 % grade
Abs
my traps are DEATH, ugh I jumped off of something yesterday when we were on a walk and my neck went back to the crazy pain I had tuesday/wednesday. Not being able to flex all the way down or look all the way to either side. UGH Slept ok, but woke up with it still hurting dangit
Went to teach spin which I was really excited about todays class....
then i get there and they have put new locks on the stereo and the number is no where to be found...I try to call my boss....no answer...gosh darnit
Finally find it in the aerobics book at the front desk GRRRRR so I get it opened...put my cd in, now it's time for class to start.
Get the music on get everyone going, I still have to get my mic on...well guess what THE FREAKING MIC DOESNT WORK, are you for real??? Try a different battery, nope not the battery the light comes on on the mic pack with both of my batteries. but, the light on the stereo wont come on. AWESOME, no MIC!
So now im leading them through stretches, while yelling and trying to put my spin shoes on because i've been dealing with all of this bull honky since I got there JEEZ.
Then I realize that I didnt fill my water bottles like I usually do after I get everything set up, so now I have 10 oz of water in my bottle for a 60 min spin where 38 min is CLIMBING! ARGH
Class goes well, I dont talk much because I have to turn the music down when I talk so people can hear me. My neck hurts like a son of a gun and I cant turn to look to either side of the spin room without pain.
4 min warmup
13 min hill climb
5 min flat
12:30 hill climb
4 min flat
12 min hill climb
4 min flat
6 min cooldown and stretch
just got a deep tissue massage and the neck is feeling a bit better, but still not great
My lifting hasnt been so good, my neck has been giving me issues since last sunday. I got a massage today and I think im gonna see the chiro monday and hopefully that will fix everything, cuz I need to lift!
4/15
Spin 50 min with my kids, it would take too much thinking for me to remember what we did
4/16
off
4/17
Warmup
Hang Clean
4 x 3 @ 132
Power Squat
3 x 8 @ 150 + machine
Chinups
1 x 8
1 x 7
1 x 6
DB Neutral grip Shoulder press
3 x 8 @ 27.5
Glute Ham Raise
3 x 10
Rope Pushdowns
1 x 12 @ 70
2 x 12 @ 60
25 min spin
10 x 30 sec sprint/ 30 sec recovery
8 min hill
7 min running
didnt do the 2nd 25 min, I had another girl in that group so there were no bikes, but I lifted today so that makes me feel better!
Friday
20 min walk on treadmill
3. 8 @ 5.0 mph
Saturday quick lift before spin
Hammer Wide Chest
3 x 8 @ 70 lbs each side
Hammer Low Row
3 x 8 @ 60 ea side
DB Lateral Raise
2 x 10 @ 15's
Single arm reverse tricep ext
2 x 10 ea @ 40 lbs
Spin
20 min hills
20 min intervals
20 min flats
Monday
20 min Stepmill
Fatburner Level 10
Tuesday
30 min spin w/ my swimmers
Power Squat
3 x 8 @ 150
Single Leg Squat
2 x 8 ea
DB Walking Lunges
3 x 20 yds @ 25's
DB RDL
3 x 10 @ 50's
Thursday 4/ 24
10 min run @ 6-6.5
10 x 10 sec sprint @ 11.0 mph and 10% grade
5 min walk cooldown @ 3.0 mph
5 min on the stepper while I was talking to my athletes...
Friday 4/25
20 min stepmill
Fatburner level 10
10 min walk treadmill
4.0 mph/ 5.0 % grade
Abs
my traps are DEATH, ugh I jumped off of something yesterday when we were on a walk and my neck went back to the crazy pain I had tuesday/wednesday. Not being able to flex all the way down or look all the way to either side. UGH Slept ok, but woke up with it still hurting dangit
Went to teach spin which I was really excited about todays class....
then i get there and they have put new locks on the stereo and the number is no where to be found...I try to call my boss....no answer...gosh darnit
Finally find it in the aerobics book at the front desk GRRRRR so I get it opened...put my cd in, now it's time for class to start.
Get the music on get everyone going, I still have to get my mic on...well guess what THE FREAKING MIC DOESNT WORK, are you for real??? Try a different battery, nope not the battery the light comes on on the mic pack with both of my batteries. but, the light on the stereo wont come on. AWESOME, no MIC!
So now im leading them through stretches, while yelling and trying to put my spin shoes on because i've been dealing with all of this bull honky since I got there JEEZ.
Then I realize that I didnt fill my water bottles like I usually do after I get everything set up, so now I have 10 oz of water in my bottle for a 60 min spin where 38 min is CLIMBING! ARGH
Class goes well, I dont talk much because I have to turn the music down when I talk so people can hear me. My neck hurts like a son of a gun and I cant turn to look to either side of the spin room without pain.
4 min warmup
13 min hill climb
5 min flat
12:30 hill climb
4 min flat
12 min hill climb
4 min flat
6 min cooldown and stretch
just got a deep tissue massage and the neck is feeling a bit better, but still not great
