Christina's Training Log

[CTri17]

I am so darn excited for you. You are gonna rock the house girl. All your hard work...you are truly gonna shine!

Thanks Bev, I appreciate it, 31 days left!

[CTri17]

nice CT!

Thanks T

[CTri17]

Cardio
20 min Treadmill Walking
4.0 mph/ 8% grade

Abs
V-Ups x 15
Tucks x 15
Hollow Hold x 30 sec
Hollow Hold Slow V-Ups x 10
Hollow Hold Slow Bicycles x 5 ea
Hollow Hold Slow Flutters x 5 ea
Crunch and 2 ct pause x 15

[CTri17]

Yesterdays meals

Meal 1- 445 am
1/3 cup oats
1 scoop whey
1 tbsp natty pb

Meal 2-730 am
Egg whites w/ turkey and salsa
1/3 cup oatmeal
1 tbsp natty pb

Meal 3- 1115am
1/2 cup sweet potato
chicken breast
1/4 cup almonds

Meal 4- 215 pm
Chicken Breast
1/4 cup oat bran/ 2 tsp natty pb
6 baby carrots/ 4 florets broccoli
1 tbsp hummus

Meal 5- 645pm
Chicken Breast
Salad
1/4 cashews

Meal 6- 930 pm
Whey shake
1 tsp flax seed oil
salad

[CTri17]

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

2 sets Iso pushup
1 set scap pushups
1 set pullups

Chest

BB Bench
1 x 5 @ 95 warmup
1 x 3 @ 115 warmup
1 x 1 @ 125 warmup

1 x 7 @ 135 (YEA!!! another PR)
1 x 8 @ 125
1 x 10 @ 115

DB Incline
4 x 10 @ 40's (these were hard after that bench yeesh)

Cable Fly
1 x 10 @ 40 each
1 x 12 @ 30 each
1 x 15 @ 20 each

Light Legs

Squat Jumps
3 x 6

Calf Raises on Bear Squat
4 x 15 @ 100 lbs (In, Out, In, Out)

Glute Ham Raise
3 x 10

TKE
2 x 15 ea

Cardio

Bleachers
2 x 6 (48 steps, sprint up, run down) on the minute

18 min Elliptical
Random Level 5

[Thate]

6 baby carrots/ 4 florets

I would've lowered the baby carrot content to 5 and ate an additional floret

keep kickin ass ct

[CTri17]

I would've lowered the baby carrot content to 5 and ate an additional floret

keep kickin ass ct

yea that would have been a good call
I like broccoli better anyways

[CTri17]

Yesterday's meals

Meal 1- 545 am
3 egg whites/ 1 whole egg
1/3 cup oatmeal + 1 tsp raisins
Cashews (8 gm fat)

Meal 2- 1045 am
1/3 cup oatmeal
1 scoop whey
Cashews (8 gm fat)

Meal 3-115 pm
Tilapia
1/3 cup brown rice
Almonds (6 gm fat)

Meal 4- 400 pm
Whey Shake
Almonds (6 gm fat)
2 tbsp mashed sweet potato

Meal 5-730 pm
Chicken Breast
Spinach Salad (Spinach, banana peppers, 8 olives (4 gm fat)
1/4 serving mixed nuts (4 gm fat)

Meal 6- 900 pm
Packet Tuna
Sauteed spinach
1/4 serving mixed nuts

[CTri17]

Monday's Workout

Cardio #1
Elliptical
Manual Level 5
5 min steady @ level 5

30 sec sprint @ level 10
1:30 steady @ level 5
x5

5 min steady @ level 5
2.21 miles/301 kcal

Cardio #2
Elliptical
Manual Level 5

5 min steady @ level 5

15 sec sprint @ level 12
45 sec steady @ level 5
x 10

5 min steady @ level 5
2.22 miles/ 309 kcal

Back / Bi's

Circuit x 4 (30 sec between exercises 1 and 2/ 1 min between 2 and 3/ 30 sec between 3 and 4/ 1:15 before starting over)
Exercise #1 -
Wide Grip Pulldowns x 12
80, 90, 80, 80
Exercise #2-
DB Single Arm Row x 12 ea
35, 35, 35, 35
Exercise #3-
Chinups x 6 (goal)
6,5,6,6
Exercise #4-
Inverted Rows x m12
10, 10, 8, 8


Standing Alternating bicep curls
3 x 8 ea @ 20, 22.5, 20

Back Extension
3 x 10

Treadmill Walk
3.8 mph @ 5% grade- 10 min

----overall not a bad workout considering I only got 3.5 hours of sleep

[CTri17]

Tuesday
Legs/ Light Shoulders

Circuit- rest was just to get to the next exercise

DB Reverse Lunge off 5" Box x 8 ea @ 25's
DB Lateral Raise x 12 @ 10's
DB 15" box Step Up x 8 ea @ 25's
DB Front Raise x 12 @ 10's
Single Leg Power Runner x 10 ea @ 40 kilo's
Cable Pulls to face x 12 @ 50
Glute Ham Raise x 10
Leg Press x 12 @ 175 + sled (around 100 lbs for the sled)
Calf Raises x 25

3 times through the circuit.

WOOOOO that was a burn but it felt good, and of course kept my heart rate up more....gotta get lean people!

Cardio
30 min
Elliptical
Random Level 5
3.08 miles/ 401 kcal

[CTri17]

esterday's Meals

Meal 1 - 500 am
3 egg whites/1 whole egg
1/2 cup oats
1 tbsp natty pb

Meal 2- 715 am
Eggwhites/onion/tomato/turkey Omelette
3/4 cup potato
1/8 cup cashews

Meal 3- 1115am
1/3 cup oatmeal
2 tsp natty pb
Steak

Meal 4- 230 pm
3 egg whites/1 yolk
1 cup broccoli
2 tsp natty pb

Meal 5- 530 pm
Chicken Breast
1 cup broccoli
1/4 cup cashews

Meal 6- 1030 pm
Whey shake
4 fish oil caps
spinach

Yesterdays cardio

20 min walk- treadmill

[CTri17]

Chest/Abs- Hurricane Circuit- 3 x through
All Sprints @ 11.0 mph @ 10 % Grade

Sprint #1,#4,#7

DB Bench Press x 12 @ 40's


Wtd Crunches x 15 @ 25


Sprint #2,#5,#8


DB Incline x 10 @ 32.5's


Straight Leg Raise x 10


Sprint #3,#6,#9


Cable Crossover x 10 (hard squeeze) @ 30 lbs ea


Knees to Chest x 10


Sprint #10


Triceps
Close Grip Bench Press 2 x 10 @ 95, 1 x 8 @ 95
Band Tricep Extension 3 x 15 - Average Band

Treadmill
25 min
4.2 mph/ 8% grade

[CTri17]

Yesterday's Meals

Meal 1- 600 am
3 egg whites/1 whole
1/2 cup oats
1 tbsp natty pb

meal 2- 945
1/2 cup oats
1 tbsp natty pb
3 egg whites/ 1 whole

Meal 3- 100 pm
1/3 cup oatmeal
2 tsp Natty pb
Steak

Meal 4- 5 pm
Steak
1 cup broccoli
1/8 cup cashews

Meal 5- 8 pm
Chicken
Salad (spinach, banana peppers, salsa)
1/4 cup mixed nuts

Meal 6- 945 pm
Whey Shake
1 cup green beans
1 tsp natty pb

[CTri17]

Elliptical
20 min
2.14 miles/ 277 kcal
Level 5 random

If it stops raining we are going to the track for sprints

[CTri17]

Friday night
Went to the track with the bf to run.

400 m warmup jog
side slides x 25 m each side
Straight leg Kick x 15 m
High knee hug to lunge x 15 m
Quad Stretch x 15 m
A Skips 2 x 25 m
B Skips 2 x 25 m
High Knees 2 x 25 m
Butt Kicks 2 x 25 m
Carioca 2 x 25 m

5 x 100 m Sprints---wooooot it felt great to sprint outside and not on a treadmill- ran on the infield so it was soft

and then of course since i'm still a track girl at heart

I did about 10 sets of start to 1st hurdle

Then I stretched...it was fun, it put me in a better mood