Christina's Training Log

[CTri17]

Yesterday's post
Exercise Sets Reps Weight
Monday
9/17/2007
Conventional Deadlift 4 3 176
Walking Lunges 3 20 yds 25lb DB's
Mid Row 3 15,15,10 140,130,120
WTD Pushups 3 8 25
Standing Cable Rvs Fly 3 10 10 ea side
DB RDL 3 10 50 lb db's

Cardio
26 min Run- Short Run day for Tri training

[CTri17]

Tuesday 9/18/2007

5:15 Spin Class
60 Min Duration
Endurance day plus 12 minutes of intervals

Abs

Sore from my lift yesterday, but in a good way

[CTri17]

Wednesday 9/19/2007

Lift felt good, squats felt pretty easy
But while swimming afterwards I felt like a rock...

Comments are always welcome!
Have a fabulous day!

Back Squat
135 x 3
145 x 3
155 x3
170 x 6
170 x 6
170 x 6

DB Shoulder Press
1 x 8 @30's
1 x10 @ 27.5's
1 x 12 @ 25's
coupled with

Chinups
8, 8, 6

BB Hang Snatch
3 x 4 @ 75

SL Squat off 15" box
2 x 6 ea let

Glute Ham Raise
3 x 10

Y Raise
3 x 10 @ 7.5

Swim Workout

8 x 25 free- DPS w/ 10 sec rest
4 x 150 (100 easy/50 effort) w/ 20 sec rest
6 x 25 (10 m east, blast to end, 10 sec rest)
100 m cooldown
Time-30 min
Distance - 1250

[SarahPT]

You have very strong legs. Those abs look great!!

[CTri17]

You have very strong legs. Those abs look great!!

Thanks Sarah, I appreciate it...
I'm excited because since I had surgery in June of 06 on my Left Peroneal Nerve I have been on the road back, I have been feeling pretty good for the last 6 months or so but my strength has really come back to where it was

And my abs will look even better, when I recruit you for my competition prep if you are willing to be my nutritionist I have been waiting to ask, but I suppose now is a good a time as any !

[laurie]

so you have competed before or are preparing for one? and yeah nice abs and workouts. I saw you are into christianity. much love.
keep your head and heart in the right place.
keep rockin it girl

[CTri17]

so you have competed before or are preparing for one? and yeah nice abs and workouts. I saw you are into christianity. much love.
keep your head and heart in the right place.
keep rockin it girl

I have yet to compete, for the last few years I have done a few triathlons, and i'm doing another on Oct 28th, a quarter ironman, then I plan on jumping in to getting ready for figure, i'm looking at shows in the spring in AZ. I'm really excited about it, no one at my job (i'm a strength coach) has done anything like this, I was the only one to do tri's and i'll be the first for a figure comp. So they think it is cool too...but they might not when i'm a bit cranky when cutting... oh well

Thanks for the shout out, and yes I am into my faith

[laurie]

awesome. well best of luck to ya. yeah crankiness indeed while cutting.
keep up the hard work.

[CTri17]

Decided today will be my off day...the whole getting up at 415 monday through wednesday and friday and the fact that I can sleep till 5:45 on thursday just really makes me want to have that be my sleep in day....

So tomorrow's agenda should include a 45 min run and a lift

[CTri17]

Friday 9/21/2007

Lift

Warmup then
DB Floor Press
25 x 5 Warmup
35 x 3
40 x 3
45 x 3
50 x 6 (barely squeaked out the last rep so went down to)
45 x 6
45 x 6

Coupled with
SA DB Row
5 x 8 ea @ 45

Clean to Front Squat
5 x 3 @ 88, more of a speed/technique movement

DB Lateral Lunge
3 x 6 ea @ 25

coupled with

Rope Tricep Extensions
3 x 12 @ 60, 60, 50

BB Goodmornings
3 x 10 @ 75
coupled with

A Raise
3 x 10 @ 12.5's

Cardio
45 min on Elliptical at Level 10
technically my longer "run" of the week
4.85 miles

Felt good, not tired like I was yesterday, tomorrow i'm teaching spin because someone needed it covered so I may bike for a little longer afterwards on my road bike because i'm supposed to ride for 88 min
or I may do a double with my swim on sunday and bike to the gym and back, but havent decided yet...

[Sasa]

Great work outs

[CTri17]

Great work outs

Thanks

[CTri17]

extra

So I went rock climbing and played volleyball with some friends tonight for about 3 hours, let me tell you rock climbing is HARD! my forearms looked like oranges when I got done haha....it is a great workout let me tell you...you will be thankful that you can d o pullups that is for sure :buff:

[CTri17]

Saturday 9/22/07

was planning a bike ride this morning, but someone needed a spinning class covered instead...
so 60 min of spin
25 min of hills
10 min intervals
15 min steady state
10 min warmup/cooldown

Felt great! i love teaching and when people say that they had a good time

watching football then heading to work to start stretching football players for the game tonight! GO SUN DEVILS!!!!

[CTri17]

Sunday 9/23/2007

Swim Workout

400 @ 6:36

25 free fast
25 breast recover
x 10
@10:32= 1:00 per 50

400 @ 6:18

Total Yardage- 1300
Time 23:28