Awesome log girl! Are you also posting on Fitness.net? Love your leg day! Keep it up!
Christina's Training Log
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Originally posted by OLYMPIANthats right.
I am darlin, i'm postin in both, thanks...i'm just trying to keep up with your leg day!!!*Christina*Comment
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Shoulders/Arms-Saturday 10/27/2007
Warmup
Hang Clean
4 x 3 @ 120
DB Shoulder Press
1 x 7 @ 35's
1 x 10 @ 30's
1 x 12 @ 25's
***grr angry that I'm not that strong at 35's
DB Upright row
1 x 8 @ 30's
2 x 8 @ 25's
SA DB Bent Raise
3 x 10 @ 10
Dips
2 x 12
1 x 10
Standing DB Curls
3 x 10 @ 20
Single Arm OH Cable Ext
1 x 12 @ 20
1 x 12 @ 30
1 x 10 @ 30
Incline DB Curls
3 x 12 @ 15
Russian Twists w/ 25
3 x 15 ea
Step mill
Intervals
30 min @ level 11*Christina*Comment
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Legs- Monday 10/29/2007
Warmup
Squat
95 x 5 (warmup)
135 x 3 (warmup)
155 x 8
165 x 8
175 x 8
175 x 8
SL Squat (shoot the duck, off box)
3 x 8 ea
coupled w/
Glute Ham Raise
2 x 15
1 x 12
SL Hip Bridge
2 x 10 ea
TKE's
2 x 15 ea
SL Hamstring Curl
2 x 12 ea @ 35, 25
Calf Raise death workout on the Bear Squat
1 x 6 @ 45 lbs (fast concentric, 5 sec ecc, 15 sec iso in bottom)
45 was WAY to heavy
went down to
1 x 6 @ 25 lbs to finish the set with the same tempo
I could barely walk after....lol
Cardio
20 min elliptical level 5
Vibration plate and stretch*Christina*Comment
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Tuesday 10/30/07
Abs
Cable Crunches w/ 3 ct pause at bottom
2 x 15 @ 50
Cable Cross Crunches
1 x 15 ea @ 50
Bar Rollouts
3 x 10 @ 75
Spin
45 min- Endurance ride
Legs are already starting to feel sore but hopefully that endurance ride took some of the soreness out!*Christina*Comment
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Back Wednesday 10/31/07
Happy Halloween and Happy birthday to my dad!
Warmup
Rack Deadlifts
1 x 5 @ 88
1 x 5 @ 132
1 x 3 @ 186
3 x 5 @ 208
Weighted Chinups (w/ 20 lb chain) and drop set body weight directly after
6/4
5/3
3/2***wow I was DONE
coupled w/
SA DB Bent Row
1 x 12 ea @ 45
1 x 10 ea @ 45
1 x 8 ea @ 45
Lat Pulldown
1 x 8 @110
1 x 10 @ 90
1 x 12 @ 80
coupled with
Inverted Pullup
1 x 10
1 x 10
1 x 8
Reverse Hyper
3 x 10 @ 180
Jump Rope
20 min
Vibration plate
Foam Roll- my legs felt like death, I rolled for at least 15 min and I feel 1000x's better...that leg workout kicked my butt on monday*Christina*Comment
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