Christina's Training Log

[CTri17]

she failed to mention the 10ius of GH 5 on 2 off

lol whatever!

[IxxTapouTxxI]

she failed to mention the 10ius of GH 5 on 2 off

gotta love Thate!!!

[CTri17]

thate let me rephrase....i'm all natural

[Thate]

thate let me rephrase....i'm all natural

you know i was just playin!

like you would ever use that lol

[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
Band Tricep Extension 3 x 15 - Average Band

Elliptical
20 min
Random Level 5

[CTri17]

Elliptical
30 min
Level 6

then spent a solid 20 + min on the foam roller....and my legs love me now!
fun times... I'm definitely having less energy...but i'ma push through RARRRGGHHH

[Ms.Wetback]

thate let me rephrase....i'm all natural

And you should be proud of it ! ! !

[CTri17]

Shoulders/ Light Legs
warmup

Circuit- 3 x through

DB Shoulder press x 8 @ 30's

BB RDL x 10 @ 95

DB Lateral Raise x 10 @ 12's

DB Front Squat x 10 @ 30's

Reverse Cable Fly x 10 ea @ 20

Cable Abduction x 10 ea @ 40

Cable Front Raise x 10 ea @ 20

TKE x 15 ea @ green band

90 min Spin
40 min hills
30 min intervals
20 min flats

WHOOOOOO what a great workout, I didnt think my energy level would be high enough for spin , but it kicked ass !

[Ms.Wetback]

90 min Spin
40 min hills
30 min intervals
20 min flats

WHOOOOOO what a great workout, I didnt think my energy level would be high enough for spin , but it kicked ass !

God Bless you girl .............. 90 minutes

[CTri17]

Cardio #1- 9am
25 min Elliptical

Cardio #2- 11 am
25 min Elliptical

Lift

Wide Grip Pulldowns x 12 (80,80,80)
Band Standing Abs x 10 (average band)
DB SA Row x 12 ea @ 35 lb db
Russian twists x 10 ea @ 25
Chinups x 6
Mini band knees to chest x 10
Inverted Rows x 12
Toe Touches x 10 @ 25
Circuit x 3

Back Ext 3 x 10
Standing Bicep Curls 3 x 8 @ 20's

Boooooo for no energy , everything felt super difficult... oh well...gotta keep pushin right?!?!!? i'm almost there !

Cardio #3- 2:15 pm
Treadmill
20 min walk @ 4.0 mph 5% grade

Total - 65 min cardio
Lift

I'm remeasuring tomorrow...let's hope for something good!
And sarah is supposed to send me my peak week stuff today! That will help motivate me for the rest of the week! My athletes are all getting excited, alot of them will be coming to watch!

[OLYMPIAN]

looks good..however you need to take some bikini pics so we can really judge..

[CTri17]

I will I will....

[meateater]

looks good..however you need to take some bikini pics so we can really judge..

Agreed.

[CTri17]

Legs/Light Shoulders

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

DB Reverse Lunge off 5" Box x 8 ea @ 20's

DB Lateral Raise x 12 ea @ 10's

DB Step Up - 15" Box x 8 ea @ 20's

DB Front Raise x 12 @ 10's

Power Runner x 10 ea @ 30 kilo's

Pulls to face x 12 @ 60

Glute Ham Raise x 10

Leg Press x 12 @ 150

Calf Raises x 25

3 x through circuit

2 x 15 slow leg extensions

30 min elliptical Level 5

---tomorrow i'm planning at least 60 min of cardio no lift

BF is down to 12.35%...ack

[CTri17]

Cardio Session #1- 9 am
20 min
Treadmill
3.3-3.5 mph / 10 % grade

Cardio Session #2- 11 am
20 min
Elliptical Level 5

Cardio Session #3- 2 pm
25 min
Treadmill
3.5-3.7 mph / 5% grade

hopefully will hop on the foam roller later