Christina's Training Log

[CTri17]

but u do jerk every once in awhile or is it an everyday thing?

lol how to answer this question without it being gutterfied....

every once in a while I'll do a push press or a jerk

[CTri17]

Yesterday-
20 min elliptical
level 5- random
Speedy again

Today's lift

RRAAAAARRRRRGGGHHHH!!!!!!

Deadlift
1 x 5 @ 132 warmup
4 x 6 @ 186

BB Reverse Lunge off 3" box
3 x 6 @ 88

Pullups
1 x 8
2 x 7

DB Lateral Raise
1 x 10 @ 17.5's
1 x 10 @ 20's

Reverse Tricep Pushdowns
2 x 12 @ 70

Core Presses
2 x 12 ea @ 10 lbs

Reverse Hypers
2 x 10 @ 180

Y Raise
2 x 10 @ 7.5's

I did 10 sets of 100 jump rope in with my sets feeling good!

[CTri17]

yesterday
20 min walk, treadmill
4.0 mph/ 5% grade

Played frisbee for about an hour and did some pullups with the bf at the park haha

Today
Hmm wasnt really motivated to lift...that's ok, i'll be back on a normal schedule next week so i'll be rarin to go!

Taught Spin
60 min
5 min warmup
4 min medium climb
Run w/ 60 Jumps
4 min climb
3 min fast flat w/ 4 x 15 sec sprint
3.5 min climb
3 min flat push
4:20 climb
3 min fast flat w/ 4 x 15 sec sprint
4 min climb
3 min flat push (fast)
3 min recovery
50 Jumps
Cooldown
Stretch

It was a good class...I just took over the class and am trying to rebuild it so we shall see how it goes

[CTri17]

Elliptical
20 min
5 min steady @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
30 sec sprint @ level 15
30 sec medium @ level 5
30 sec sprint @ level 12
30 sec medium @ level 5
5 min steady @ level 5

Chest up on the board for later...it's my least fav day, bah

[CTri17]

Today's Lift- Chest and Abs

Warmup

DB Floor press
1 x 5 @ 30's warmup
1 x 5 @ 40's
1 x 5 @ 50's
1 x 5 @ 55's
1 x 5 @ 60's (just eeked out the 5th rep so went back down for my last set)
1 x 5 @ 55's

DB Incline
1 x 10 @ 30's
1 x 10 @ 40's
1 x 10 @ 45's

Around the Worlds
2 x 12 @ 12.5's

V-ups
3 x 15

Weighted Crunches w/ pause
3 x 12 @ 45

Straight Leg Raise
2 x 10

yea! felt strong today this is why I love carbs

[CTri17]

Legs

BB Back Squat
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 5 @ 165
1 x 5 @ 175
1 x 5 @ 185
1 x 5 @ 195
*one of the football coaches came up to me after this set and said "you are STRONG" lol

DB Bulgarian Split Squat
3 x 8 ea @ 30's

Single Leg squat shoot the duck
2 x 6 ea

BB RDL
1 x 8 @ 135
1 x 8 @ 155 (didnt get as much of a ROM as I would have liked so went back down)
1 x 8 @ 135

Calf Raises
3 x 20 bw

my legs are jello... and have to go teach spin to my swimmers...

[CTri17]

Back/ Abs

Warmup (jumprope)

Pullups
2 x 8
1 x 7

coupled w/
Tucks
3 x 15

DB SA Row
1 x 8 ea @ 55's
1 x 8 ea @ 65's
1 x 8 ea @ 70's

coupled w/
Core Presses
2 x 10 @ 15 lb db

Cable Standing Abs
3 x 10 @ 90, 110, 100

Reverse Hypers
3 x 10 @ 180

Cable Straight Arm Pulldown
2 x 12 @ 90

pretty good workout, rows went well, pullups were ok, I should be ready to get back into some weighted ones soon

off to teach spin!

[CTri17]

Saturday

Shoulders/ Arms

DB Shoulder Press
1 x 5 @ 20's warmup
1 x 5 @ 25's warmup
3 x 10 @ 30's

DB Lateral Raise
2 x 8 @ 20's
1 x 10 @ 15's

coupled w/

DB Seated Bent Raise
2 x 8 @ 15's
1 x 10 @ 10's

DB Bicep Curls
2 x 8 @ 20's

Rope Tricep Ext (dumb cable machine I swear the weight is double what it reads)
1 x 10 @ 35
2 x 10 @ 30

Taught Spin
Warmup 5 min
Seated climb 3 min
Jumps x 60 (4 min)
Seated Climb 6 min
Sprints - 30 sec on 30 sec off, 15/15, 15/15, 30/ 30 (4min)
Seated to Standing Climb w/ 30 sec interval at end- 7 min
Fast Flat Push- 4 min
Seated Climb w/ 30 sec standing interval at end- 8 min
Sprints- 30 on / 30 off x 4 (4 min)
Run- 4 min
Cooldown/ Stretch- 8 min

Monday Cardio
20 min elliptical
level 7 - random- 2.02 mi

[meateater]

Damn, I'm tired just reading that...LOL.

[CTri17]

Spin w/ my swimmers

3 min warmup
5 min climb
15 sec sprint
15 sec flat
30 sec sprint
30 sec flat
45 sec sprint
45 sec flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat

3 min flat
60 sec sprint
60 sec flat
45 sec sprint
45 sec flat
30 sec sprint
30 sec flat
15 sec sprint
15 sec flat
3 min cooldown/ stretch
20 min steady flat w/ the 2nd group

Lift tomorrow...my back has just been feeling like hell so i'm just being cautious

[Ms.Wetback]

Don't blow it out Ctr...................if needed let it rest a week.

[CTri17]

Don't blow it out Ctr...................if needed let it rest a week.

Yea I know, my IT bands have been out of control tight and so they are pullin on my hips makin my back hurt. UGH....so i'm takin it a bit easier
Thanks Ms.W

[meateater]

Yea I know, my IT bands have been out of control tight and so they are pullin on my hips makin my back hurt. UGH....so i'm takin it a bit easier
Thanks Ms.W

Do you use a foam roller? I got 1 a few weeks ago, works great.

[CTri17]

Do you use a foam roller? I got 1 a few weeks ago, works great.

hahahaha do I ever...I spent a solid 30 min on it today and probably 25 of that just on my quads/IT bands...

I use my foam roller all the time, I have one at work and one at the house.

It's the best thing EVER!

[meateater]

hahahaha do I ever...I spent a solid 30 min on it today and probably 25 of that just on my quads/IT bands...

I use my foam roller all the time, I have one at work and one at the house.

It's the best thing EVER!

No doubt, when I first got mine...I was like "this should be easy enough".....later that that day, I learned how tight and stiff my muscles were...especially my glutes, quads and IT bands.....damn! It's a "good" pain though....LOL.