Christina's Training Log

[CTri17]

it is oct 28th, so still a few weeks....

[CTri17]

whooo really didnt want to get out of my bed this morning....but eventually told myself to get my ass out of bed and get my workout in....gotta love self talk lol!

65 min spin- mostly runs/climbs/jumps

[Squatch]

Excellent training log, Christina.

[CTri17]

Excellent training log, Christina.

Thanks seth!

[CTri17]

Wednesday 10/10/2007

Still deload week, so weights /volume are lighter than normal
Warmup
Speed Drills

Back squat
3 x 4 @ 155 (70 %)

DB Shoulder press
1 x 6 @ 30
1 x 6 @ 27.5
1 x 6 @ 25

Chinups
3 x 5

DB SA Snatch
3 x 3ea @ 30 lb

SL Squat off 15" box
2 x 6 ea

Y Raise
2 x 10 @ 7.5

Glute Ham Raise
2 x 10

Abs
Streamline Crunches 2 x 12
Dead Bugs 2 x 20 ea
Side Hip Lift 2 x 12 ea
Hollow Hold 2 x 30 sec
Seated Chops Up 2 x 10 ea

20 min elliptical

[LadyZ]

Still deload week, so weights /volume are lighter than normal
Warmup
Speed Drills

Back squat
3 x 4 @ 155 (70 %)

DB Shoulder press
1 x 6 @ 30
1 x 6 @ 27.5
1 x 6 @ 25

Chinups
3 x 5

DB SA Snatch
3 x 3ea @ 30 lb

SL Squat off 15" box
2 x 6 ea

Y Raise
2 x 10 @ 7.5

Glute Ham Raise
2 x 10

Abs
Streamline Crunches 2 x 12
Dead Bugs 2 x 20 ea
Side Hip Lift 2 x 12 ea
Hollow Hold 2 x 30 sec
Seated Chops Up 2 x 10 ea

20 min elliptical

Good workout Christina... keep it up... i have a few questions... if don't mind answering... what is "dead bugs"? hollow hold? back squat? db sa snatch? just a few ??s no biggie.. just curious..lol

[CTri17]

Good workout Christina... keep it up... i have a few questions... if don't mind answering... what is "dead bugs"? hollow hold? back squat? db sa snatch? just a few ??s no biggie.. just curious..lol

dead bugs is a watkins back progression exercise.... you lie on your back and press your back into the floor (like imprinting in pilates) and put your legs up at 90* and keep your shoulder blades off of the ground and move your legs (staying bent) till your toe touches the ground and sit , all the while keeping your back flat.

Hollow Hold- back flat on the ground, legs extended and lifted about 6-12" off the ground with your shoulder blades up and hold (so only your butt and low back is on the ground) this is a KILLER ab exercise

Back Squat -lol is a regular squat with the bar on your back....I suppose i'm used to having to differentiate because we also front squat, zercher squat, safety bar squat, cambered bar squat, etc at my work and with my coaching so I just get in the habit of it...

DB SA Snatch- DB=dumbbell, SA= single arm, snatch= an olympic movement where you catch with your arm extended over your head
Sorry Zoila it would take entirely too much energy tonight to write a description so here is a good one from elite fitness systems....check it out and I can clarify more later!

http://asp.elitefts.com/qa/default.asp?qid=35398&tid=106

apparently I need a shorthand post because I write alot in that so sorry.....

Great questions though, thanks for asking!

[CTri17]

Thursday 10/11/2007

OFF

[CTri17]

Friday 10/12/07

Still Deloading...back at it monday though

Warmup and speed drills

Floor Press
35 x 5 warmup
42.5 x 4
42.5 x 4
42.5 x 4

SA DB Row
3 x 6 @ 42.5

Clean to Front Squat
3 x 3 @ 88

DB Lateral Lunge
2 x 6 ea @ 25

Rope Tricep Ext
2 x 10 @ 60

BB Goodmorning
2 x 8 @ 75

A Raise
2 x 10 @ 10

Elliptical
30 min
3.27 mi/436 cal

[CTri17]

Saturday 10/13/2007

Bonus lift

DB Lateral Raise
1 x 8 @ 15's
1 x 10 @ 12's
1 x 10 @ 10's

DB Bent Raise
3 x 8 @ 8's

DB Bicep Curls
2 x 12 @ 15's Slow Tempo

DB Tricep Ext
2 x 12 @ 15's Slow Tempo

DB Hammer Curls
2 x 10 @ 15's Slow Tempo

Tate Press (Elbows out extension)
2 x 12 @ 15's Slow Tempo

Spin
60 min

....meeting with a new athletic apparel company owner at noon today, getting some clothes from them for free so long as I wear them when I work out and handout some business cards

[CTri17]

Sunday 10/14/2007

Bike Ride
50-55 Min road ride

....after riding today I still really am having second thoughts about wanting to do this triathlon....i've had no time to get out on the road and ride....I know I can do the distance but i'm just not comfotable on my bike....gah

I think part of it is that i'm so stoked about starting to train for figure that i'm just not in tri mode anymore....

i'm not signed up for the race yet....have to sign up by saturday ....so confused as to what to do :dontknow:

[CTri17]

New Split- Monday 10/15/2007

Legs
Warmup

Squat
95 x 5
125 x 15
135 x 12
145 x 10

SL Squat, shoot the duck (on a box, leg out in front, butt all the way down to my heel)
3 x 5 ea

Glute Ham Raise
x 15
x 12
x 10

coupled with
Terminal Knee Extensions w/ Band
2 x 15 ea

Calf Raise on Bear Squat @ 100 lbs
3 x 10 tempo

coupled with

SL Hip Bridge
2 x 10 ea

SL Hamstring curl (hammer piece, standing one)
x 10 ea @ 35
x 12 ea @ 25

coupled with

SL Calf Raise off Step, body weight only

Cardio
20 min, elliptical, level 4....my legs are toast

Sadly enough there is still a difference in the strength of my legs, since I had surgery on the left leg, my calf is weaker as is my hamstring...so i'm trying to bring them up! :|
Walking tomorrow may not be fun....

[CTri17]

Body Fat Measurements

Also took my BF% this morning pre-workout, I will take measurements on wed morning, we didnt have the measuring tape over here today
Last time I was at

BODY FAT 9/7/07
AB ---12
TRI ---16
CHEST ---3
MID AX--- 5
SCAP ---8
SUPRA IL ---6
THIGH ---18
TOTAL ---68
PERCENT ---15.1

this time
BODY FAT 10/15/2007
AB ---11
TRI ---16
CHEST--- 3
MID AX--- 6
SCAP ---7
SUPRA IL--- 6
THIGH ---16
TOTAL ---65
PERCENT ---14.6

Went down .5 , and my weight was 138, up a lb from last time. Happy with these measurements, although I swear the closer I creep to 140 the more stressed I get....for whatever reason that number is scary to me bah at:

[SarahPT]

Looks like you're doing great! Do you think you would be disapointed later if you don't do the tri? You've got plenty of time to focus on figure. You could just do the tri for fun and not pressure yourself about how you perform.

[CTri17]

Looks like you're doing great! Do you think you would be disapointed later if you don't do the tri? You've got plenty of time to focus on figure. You could just do the tri for fun and not pressure yourself about how you perform.

Thanks sarah, I appreciate it, honestly , if it was a sprint I would do it, not that long....but an olympic is double that, and right now I havent been on my bike enough where I even feel comfortable on it....I know I could finish but unfortunately i'm not the type that is happy with being mediocre, and knowing that I havent allowed myself enough time to train I just have a bad feeling about it. meh.
Also, that is $120 down the drain as well..