Christina's Training Log

[CTri17]

Warmup
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2

Treadmill sprints
10 x 10 sec sprints @ 11.0 mph and 10 % grade (on the minute)
last 5 did ab exercises during the rest period

10 min walking
4.0 mph @ 3.0% grade

10 min elliptical
level 5

[Ms.Wetback]

You are a machine Chris . . . . . I admire you.

[CTri17]

lol i'm no machine, but I am driven, I wanna present a good package at this competition! But thanks Ms. W I appreciate it!

[Ms.Wetback]

lol i'm no machine, but I am driven, I wanna present a good package at this competition! But thanks Ms. W I appreciate it!

Your "package" is already better than most. . . . . so be confident !

[CTri17]

thanks Ms. W I appreciate that!

[CTri17]

DB NG Shoulder Press, Seated
1 x 5 @ 20
1 x 4 @ 25
4 x 6 @ 30
1 x 15 @ 20 (BURN!)

Upright Row directly followed by DB Lateral Raise
Upright Row @ 20's x 10 goal reps
DB Lateral Raise @ 10's x 10-12 goal reps

10,12
10,12
10,10

Plate Front raise
2 x 10 @ 25

Seated Bent Raise
1 x 12 @ 10's
1 x 10 @ 10's

Lying DB tricep extensions
1 x 12 @ 15's
1 x 10 @ 20's
1 x 12 @ 15's

DB Incline Curls
1 x 8 @ 15
2 x 8 @ 20

Rope Pushdowns
3 x 12 @ 30 (this cable machine blows...30 lbs is like 60-70, it makes me feel weak to have 30 lbs on the bar arrgh lol)

Cardio
60 min spin
30 min hills
20 min intervals
10 min flats

I felt like a LEAN MACHINE this morning my abs were poppin, when I was doing shoulders I could see all the striations it was stinking awesome.
My spandex feel too big ...lol...i always used to pick on the skinny cross country runners that wear spandex but they are so tiny that their spandex are too big....
And now mine are starting to be like that...
i'm telling you, if the scale doesnt go down and my bf doesnt go down i'm gonna be pissed because I SWEAR my body is changing!

[CTri17]

Cardio #1 @ 1015 am
Elliptical
5 min warmup level 5
15sec sprint level 11
15sec med level 5
30sec sprint level 11
30sec med level 5
45sec sprint level 11
45sec med level 5
60sec sprint level 11
60sec med level 5
45sec sprint level 11
45sec med level 5
30sec sprint level 11
30sec med level 5
15sec sprint level 11
15sec med level 5
5 min steady @ level 5
18 min total

Cardio #2@ 1115 am
Elliptical
5 min warmup
60sec sprint level 11
60sec med level 5
45sec sprint level 11
45sec med level 5
45sec sprint level 11
45sec med level 5
30sec sprint level 11
30sec med level 5
30sec sprint level 11
30sec med level 5
15sec sprint level 11
15sec med level 5
15sec sprint level 11
15sec med level 5
5 min steady @ level 5
18 min total
(36 for the day so far)

Back
Warmup
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2

Weighted Pullups
1 x 4 warmup bodyweight only
1 x 5 w/ 20 lb chain
1 x 5 w/ 20 lb chain
1 x 4 w/ 20 lb chain
1 x 4 w/ 20 lb chain

Coupled with
Inverted Pullup
1 x 10
1 x 8
1 x 10
1 x 8

Cable Straight Arm Pulldown
1 x 8 @ 90
1 x 10 @ 80
1 x 12 @ 70

coupled with

Reverse Hypers
3 x 10 @ 180

Hammer Hi Row
110 x 12
100 x 12
90 x 12

Cardio # 3
Treadmill
walk @ 4.4 mph @ 3.0 % grade- 10 min

Total cardio - 46 min

[CTri17]

Meal 1- 430 am
3 egg whites/ 1 whole egg
1/2 small avocado
banana

Meal 2- 730 am
egg whites + onions, tomato, and turkey
1/2 cup potatoes sauteed in olive oil

Meal 3- 1145 am
1/3 cup oatmeal
1 scoop whey
2 tsp natty pb

Meal 4- 2 pm
1 packet tuna
1/2 avocado
mixed veggies (tomatoes, cucumber, banana peppers, olives)

Meal 5-630pm
chicken breast
brusslesprouts
1 tbsp natty pb

Meal 5- 1030 pm
whey shake
1 tbsp natty pb

[CTri17]

wooooot just measured this morning... down .89%- 12.58%!!!!! and I lost 3 lbs...FINALLY a change in the stinkin scale! Praise God, I was gettin worried!
2/5/2008 CHANGE
Neck- 12 0
Shldr- 42 1/4 0.25
Chest- 34 1/4 -0.25
Arm- 11 3/4 +0.125
Waist- 28 -0.25
Hips- 36 1/4 -1
Thigh- 19 1/2 -0.5
Calf- 13 7/8 0

MM CHANGE
AB - 8 0
TRI- 14 1
Chest- 4 1
Mid Ax- 4 0
Scap - 7 -1
Sup Il- 5 -1
Thigh- 15 -1
Total -57 -1
BF %12.58 -0.89

Weight CHANGE
132 -3

Now off to kick my ass in leg day!

[Thate]

karaoke x 2

they have this at your gym?

[CTri17]

they have this at your gym?

lol yup

[CTri17]

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

DB Walking Lunges
4 x 20 yds @ 35's

Leg Press (not counting sled which is roughly 100)
1 x 6 @ 250
2 x 6 @ 275

SL Squat Shoot the Duck
2 x 6 ea

DB RDL's
3 x 10 @ 65's

DB Calf Raises
3 x 10 ea @ 30

Bodyweight Lateral Lunges
2 x 8 ea

Light Shoulder
Front Raise
2 x 12 @ 10's
Lateral Raise
2 x 12 @ 10's
Scarecrow
2 x 12 @ 5's

Cardio
30 min Elliptical
Random Level 5
3.1 miles / 400 kcal

[CTri17]

Meal 1- 530 am
3 egg whites/ 1 whole egg
1/2 small avocado
1/3 cup oatmeal

Meal 2- 10 am
3 egg whites/ 1 while egg
1/3 cup oatmeal
1 tbsp natty pb

meal 3- 100pm
Turkey Burger
1/3 cup oatmeal
1/2 tbsp natty pb

Meal 4- 415 pm
Tilapia
2 tbsp hummus
carrots/ snap peas

Meal 5- 630 pm
Chicken breast
Cauliflower/Banana peppers
1tbsp pb

Meal 6- 1030 pm
whey shake
1/2 tsp pb

[Thate]

I thought they were weening you off of pb

[CTri17]

I thought they were weening you off of pb

lol she is starting to...I can only have 1/2 tbspn during my last meal....
but between that and avocado those are my main sources of fats right now...

i'm not looking forward to being weened off ...i love my pb