Christina's Training Log

[CTri17]

Friday 9/28/2007

Warmup and Speed Drills
DB Floor Press
30 x 5 for warmup
40 x 3
42.5 x 3
45 x 3
47.5 x5
47.5 x5
47.5 x 5
coupled with
DB SA row
5 x 8 ea @ 47.5

Clean to Front Squat
5 x 3 @ 98

DB Lateral Lunge
3 x 6 ea @ 35

Tricep Rope Ext
3 x 12 @ 70, 60 , 60

BB Goodmorning 3 x 10 @80
A Raise 3 x 10 @ 12.5's

Cardio
Elliptical
Random
Level 5- 30 min
3.3 miles-415 cal's

Then got my shoulder rubbed out, feels better now that the knots are coming out but still doesnt feel "right"

Leaving for stanford here in a few hours, gonna eat lunch, shower and then get on the bus/plane, GO ASU!

[CTri17]

Saturday 9/30/2007

After a solid 10 hours of sleep in the hotel (cant tell you the last time I got that much sleep) ate breakfast watched some football then

45 min run

Game time,
smashed stanford 41-3 GO DEVILS, just got back and now going to bed!

[CTri17]

Sunday 9/30/07

OFF gotta love those days, well not off completely , I did have to go to work which means I had to do some type of physical labor like picking up plates and spotting people and such but none the less off day, back at it tomarra!

[CTri17]

Monday 10/1/2007

Conventional Deadlift
6 x 3 @186 (82%)

Walking Lunges
3 x 20 @ 35's

Mid Row
3 x 10 @ 160, 150, 140

Weighted Pushups
3 x 10 @ Yellow (15 kilo's)

DB RDL
3 x 10 @ 50's

Lying DB Reverse Fly
3 x 10 @ 10's

Run
32 min
3.6 miles

[SarahPT]

You can never have a FULL rest day when you work in fitness, lol!
Excellent job with those weighted pushups.

[CTri17]

Tuesday 10/2/2007

Spin
60 min
fast flat with sprints, who that was a test of mental and physical perseverance, went hard the whole time with no recovery, eeek

Abs before spin
3 x 15 Cable Kneeling Crunch @ 40 lbs
1 x 10 Hanging Leg Raise knees bent
1x 5 Hanging Leg Raise Controlled legs straight
1 x 20 Bicycles

...I have officially got figure on the brain all the time and SO many questions ahhhh:buff:

[CTri17]

You can never have a FULL rest day when you work in fitness, lol!
Excellent job with those weighted pushups.

lol so true sarah and thanks, I think they are a great exercise and as a bonus it works your abs

[CTri17]

Wednesday 10/3/07

Warmup and speed drills

Back Squat
115 x 5
145 x 2
155 x 2
170 x 2
180 x 4
180 x 4
180 x 4
**** 180 felt pretty easy (for my 85%) prolly could have gone up to at least 185 if not 190, next cycle i'll bump up my training max.

DB Shoulder Press
1 x 8 @ 35
1 x 10 @ 32.5
1 x 10 @ 30

coupled with

Weighted Chinups (with a chain around my shoulder, weighs 20 lbs)
1 x 4
1 x 4
1 x 3
one set with no weight at the end
1 x 6 ( I have a feeling i'm going to be a bit sore tomarra)

BB Snatch
3 x 4 @ 75

SL Squat off Bench
2 x 6 ea

Glute Ham Raise
3 x 10

"Y" Raise
2 x 10

Lying Ext Rotation
1 x 25 ea

Treadmill sprint intervals
10 x 10 sec sprint @ 10 % grade and 11 mph
on the minute

Leg Swings 3 x 10 ea:buff:

[Goblin6]

Nice work Christina

[CTri17]

Nice work Christina

Thanks!

[CTri17]

Friday 10/5/2007

Thursday -OFF, was going to swim but was way too tired, so I'll workout saturday instead of taking it off, and might get to do it at the Washington State facility while i'm up there for the game

Friday
30 Min Elliptical
Random Level 5
3.24 Miles/ 424 cal

DB Floor Press
1 x 5 @ 30
1 x 3 @ 37.5
1 x 2 @ 42.5
1 x 2 @ 45
1 x 2 @ 47.5
3 x 4 @ 50

coupled with DB SA Row
5 x 8 ea @ 50

Clean to Front Squat
5 x 3 @ 98

coupled with

5 x 30 sec jump rope

DB Lateral Lunge
3 x 6 ea w/ 45

coupled with

Rope Tri Ext
3 x 12 @ 70

BB Goodmorning
3 x 10 @ 80

coupled with

"A" Raise
3 x 10 @ 12.5

[CTri17]

Saturday 10/6/2007

Was at the best western in moscow, idaho...what you dont know where that is? yea me either but anyways their "workout room" consisted of 2 treadmills, one elliptical, and one bike. AWESOME....clearly I didnt get to go check out the WSU facility which I heard was amazing...
so I did the bike for 15 min level 3 on random
walked on the treadmill for 25 min @ 3.5 mph and 5% grade

ASU pulled out the win 23-20 over WSU, 6-0 baby!

[CTri17]

Sunday 10/7/2007

Sunday swim
1000 m - 16:54
i can tell it is time for my deload week , i'm feeling a bit tired

[CTri17]

Monday 10/7/2007

Deload week for my lifts this week, and I can tell my body needs it, a little lighterweights/volume will do wonders

Warmup and speed drills

Lift

Coventional Deadlift
3 x 4 @ 160 (70%)

Walking Lunges
2 x 20 yds @ 25lb db's

Mid Row
3 x 8 @ 140

Pushups (no weight this week)
3 x 10

DB RDL
3 x 8 @ 35's

Lying DB Reverse Fly
3 x 10 @ 7.5

Run
Treadmill
35 min
3.8 miles, 425 cals

We got our vibration plates in so I got on that for a few minutes following my run.

[SarahPT]

So how long until your tri?