Christina's Training Log

[CTri17]

Tuesday 10/16/2007

Abs
2 x 10 Bar Rollouts 65 lbs
2 x 10 Kneeling Cable Crunch w/ 2 ct pause
1 x 10 ea Kneeling Cable Cross Crunch

45 min Spin
about half flats/intervals and half hills

Quads/ Calves are sore already, and it's not even 7 am so i'm sure later on in the day that leg day will come and bite me in the ass harder

[CTri17]

Back Wednesday 10/17/2007

...side note still have DOMS from my monday leg workout, and they hurt worse today lol, but after my workout/jump rope/ and vibration plate they feel much looser, and I will foam roll later

BACK
Warmup

Rack Deadlift
135 x 5
185 x 6
185 x 6
185 x 6

Weighted Chinups (20 lb chain then drop set of bodyweight afterwards)
4/4
3/3
3/3

coupled w/

DB SA Row
40 x 12
40 x 10
40 x 8

Wide Grip Lat Pulldown
100 x8
80 x 10
70 x 12

coupled w/

Inverted Pullup (feet elevated)
x8
x8
x6

Reverse Hyper
3 x 10 @ 180 lbs

Jump Rope
x 15 min

Vibration plate

[CTri17]

Thursday 10/18/2007

OFF

[meateater]

OFF

Me 2

[Tatyana]

WHat a great training journal, so fantastic to see a woman training properly!

I keep converting everything into kilos though!

[CTri17]

WHat a great training journal, so fantastic to see a woman training properly!

I keep converting everything into kilos though!

lol I know what you mean, I have to do it at work when we do our olympic movements!
thanks for the comment!

[CTri17]

Chest- Friday 10/19/2007

Warmup

DB Bench
1 x 5 @ 32.5's (warmup)
1 x 6 @ 45's
1 x 6 @ 47.5's
1 x 6 @ 50's

Alternate Arm Incline Press (off arm extended)
1 x 12 ea @ 25's
1 x 12 ea @ 27.5's
1 x 12 ea @ 30's
***prolly could have done 30's for all three, apparently I dont know my own strength in some of this stuff since I really havent trained like this

Weighted Pushups
1 x 15 @ 10 kilo's
1 x 12 @ 10 kilo's
1 x 7 @ 15 kilo's ****I was DEAD on this set

Cable Crossover
2 x 12 @ 30 ea

Abs
Band Standing abs w/ light band (jumpstretch brand) 3 x 10
coupled with
Lying Straight Leg raise hands behind head (slow tempo) 3 x 10

Overhead lying band crunches with light band 3 x 10
Russian twists w/ 25 lb plate 3 x 15 ea

Cardio
bout to go hit 30 min on the elliptical once someone gets off of it

and then I have a massage at 1, so excited!

[CTri17]

Shoulders/Arms-Saturday 10/20/07

Warmup
Hang Clean
4 x 3 @ 115

DB Shoulder Press
1 x 6 @ 35's
1 x 10 @ 30's
1 x 10 @ 25's
***there are no db's between these at LA fit, i'm used to my work gym where we have 2.5 jumps up to 50 bah

DB Upright row
3 x 8 @ 20's

SA DB Bent Raise
2 x 10 @ 10
1 x 10 @ 8

Dips
1 x 12
2 x 10

Standing DB Curls
1 x 10 @ 15
1 x 10 @ 20
1 x 10 @ 15

OH Cable Ext
3 x 12 @ 30

Incline DB Curls
1 x 12 @ 12
2 x 12 @ 15

Spin
60 min
half hills
1/4 flats
1/4 intervals

[CTri17]

Sunday 10/21/2007

OFF
Leg day tomarra

[CTri17]

Legs- Monday 10/22/2007

Legs
Warmup

Squat
95 x 5
135 x 3
145 x 10
150 x 10
155 x 10

SL Squat, shoot the duck (on a box, leg out in front, butt all the way down to my heel)
3 x 6 ea

coupled w/

Glute Ham Raise
x 15
x 12
x 12


SL Hip Bridge
2 x 10 ea

coupled w/

Calf Raise on Bear Squat @ 100 lbs
3 x 12 tempo

SL Hamstring curl (hammer piece, standing one)
x 12 ea @ 35
x 15 ea @ 25

coupled with

SL Calf Raise off Step, body weight only
2 x 15 ea


Terminal Knee Extensions w/ Band
2 x 15 ea


Cardio
20 min, elliptical, level 5, Manual

My legs feel much better than they did last week, I still feel like my left calf is stupid weak, but we'll get it going soon enough! RAARRRGGHH

[LadyZ]

Legs
Warmup

Squat
95 x 5
135 x 3
145 x 10
150 x 10
155 x 10

SL Squat, shoot the duck (on a box, leg out in front, butt all the way down to my heel)
3 x 6 ea

coupled w/

Glute Ham Raise
x 15
x 12
x 12


SL Hip Bridge
2 x 10 ea

coupled w/

Calf Raise on Bear Squat @ 100 lbs
3 x 12 tempo

SL Hamstring curl (hammer piece, standing one)
x 12 ea @ 35
x 15 ea @ 25

coupled with

SL Calf Raise off Step, body weight only
2 x 15 ea


Terminal Knee Extensions w/ Band
2 x 15 ea


Cardio
20 min, elliptical, level 5, Manual

My legs feel much better than they did last week, I still feel like my left calf is stupid weak, but we'll get it going soon enough! RAARRRGGHH

Nice leg workout Christina...

[CTri17]

Nice leg workout Christina...

Thanks Zoila! Felt good today! it's funny I already have stuff in mind for what I want to do for my next cycle

[CTri17]

Tuesday 10/23/2007

Abs
3 x 10 Bar Rollouts 75 lbs
1 x 15 Kneeling Cable Crunch
w/ 2 ct pause @ 50 lbs
1 x 10 ea Kneeling Cable Cross Crunch @ 50 lbs

45 min Spin
about half flats/intervals and half hills

[CTri17]

Back- Wednesday 10/24/2007

Warmup

Rack Deadlifts **back was feeling a bit tight this morning so I did a few extra warmup sets
95 x 5
135 x 5
185 x 2
195 x 6
195 x 6
195 x 6

Rack Deadlift
135 x 5
185 x 6
185 x 6
185 x 6

Weighted Chinups (20 lb chain then drop set of bodyweight afterwards)
6/4
4/3
3/4
***much better than last week which was 4/4, 4/3, 3/3

coupled w/

DB SA Row
42.5 x 12
42.5 x 10
42.5 x 8

Wide Grip Lat Pulldown
110 x 6
90 x 10
80 x 12

coupled w/

Inverted Pullup (feet elevated)
x9
x9
x7

Reverse Hyper
3 x 10 @ 180 lbs

Jump Rope
x 20 min


....my left side seems a bit weaker on my horizontal pulls....it is my bad shoulder from polevaulting (my top hand) so I guess I'll have to pay extra attention to my form on that side so i'm not overusing my bicep and not focusing on my back

Going to train chest tomarra instead of friday because my parents will be in town so i'll make friday my off day!

[CTri17]

Chest- Thursday 10/25/07

Warmup

DB Bench
1 x 5 @ 35(warmup)
1 x 6 @ 45's
1 x 6 @ 50's
1 x 6 @ 55's

Alternate Arm Incline Press (off arm extended)
3 x 12 ea @ 30's


Weighted Pushups
1 x 15 @ 25 lbs
1 x 12 @ 25 lbs
1 x 10 @ 25 lbs

Cable Crossover
2 x 12 @ 30 ea

Abs
Band Standing abs w/ light band (jumpstretch brand) 3 x 10
coupled with
Lying Straight Leg raise hands behind head (slow tempo) 3 x 10


Cardio
45 min spin
3/4 intervals
1/4 flats