Christina's Training Log

[laurie]

sorry for my dumbness but what is foam roll?
happy halloween and happy bday to ur dad too

[CTri17]

sorry for my dumbness but what is foam roll?
happy halloween and happy bday to ur dad too

lol it's all good laurie, you arent dumb

http://optp.com/media/products/thmb_Family_809.jpg

that's a picture of the foam roller.
Essentially it is like getting a deep tissue massage, it is used to release knots built up in your muscles from working out. It makes a world of difference for me as far as recovery and flexibility.
I use it with my athletes as well, it is painful when you first use it, but it gets progressively better if you use it often and keep those knots out!
Good Questions Laurie!

[Big Donkey]

how do you use it to get the knots out. I see people using these quite a bit but I'm unsure of their routine with them.

Essentially it is like getting a deep tissue massage, it is used to release knots built up in your muscles from working out. It makes a world of difference for me as far as recovery and flexibility.
I use it with my athletes as well, it is painful when you first use it, but it gets progressively better if you use it often and keep those knots out!
Good Questions Laurie!

[CTri17]

how do you use it to get the knots out. I see people using these quite a bit but I'm unsure of their routine with them.

Really, i'm impressed that you are seeing people use them, I know they are getting to be more mainstream, but i've never seen someone at a commercial gym use one.

Essentially you roll whatever muscle you are trying to get the knots out of by putting that body part on the foam roller and putting your bodyweight into it. I usually roll the whole muscle origin to insertion (or as close as possible) then find the most tender spot (where the knot is) and hold it until it starts to release.
The routine I follow is
Hamstring double leg
single leg (toes in, straight, out)
Quads, in, straight, out
Calves/Soleus Single leg, in, straight, out
Groin
IT Bands (SO PAINFUL)
Glutes, with one leg crossed sitting on top
Low Back

By the end you will be sweating and wanting to curse if you have alot of knots build up but when you stand up you will feel a ton better, Good Question!
Lats

[CTri17]

Thursday 11/1/07

OFF
my throat still hurts, stupid left lymph node is all swollen
and I dont have much of an appetite, freakin sucks, got some zicam, echinacea/vit c, and some cough drops, and I'll see the doc at like 1030, but this is stupid....

[CTri17]

saw the doctor, they said it's either strep or mono, but they think strep so they put me on antibiotics....hopefully this clears up quick argh

[CTri17]

Mono?? have u been kissing guys other than myself,Christina??

I said they think it's strep silly....and I KNOW you have been kissing other women, Oly...

[laurie]

ahh, hope u get well soon hun. rest up.....
and thank u for explaining the foam roll. i need a damn body roll... lol.....

[CTri17]

Measurements 11/2/07

Last 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

This Time
11/2/07
Ab---11
Tri---15
Chest---3
Mid Ax---5
Scap---7
Supra Il--- 5
Thigh--- 16
Total---62
Percent---14.1
down another .5%! Sweet, getting excited, thought my number would be lower at my thighs but I can see the development coming along...the fat will come off


Measurements (I cant log on to my previous ones so i'll edit later)
Neck-12"
Shoulder-41 3/8 "
Chest- 34 7/8"
Arm (relaxed)- 11 3/8"
Waist(navel)- 27 5/8"
Hips- 37 1/8"
Thigh- 20"
Calf- 13 3/8"

[CTri17]

Chest- Friday 11/2/07

Warmup
DB Bench
35 x 5 warmup
42.5 x 3 warmup
50 x 6
55 x 6---didnt get my shoulders rolled up and was freakin hard so I thought I couldnt go up
55 x 6 (def felt like I could have gone up to 60, buggar)

Alternate Arm DB Incline (off arm extended)
2 x 12 ea @ 30
1 x 12 ea @ 32.5

Weighted Pushups
1 x 15 @ Green (10 kilo's )
1 x 12 @ Green
1 x 10 @ Yellow (15 kilo's)

Cable Crossover
2 x 12 @ 30

Cardio
Elliptical
5 min warmup
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery
5 min steady
5 x 30 sec sprint @ over 100 RPM's/ 30 sec easy recovery

Treadmill
5 x 10 sec sprint (10.0 mph x 1, 10.5 mph x 4) on the minute
5 min walk cooldown forward/backward

Abs
Band Standing 3 x 15
Straight Leg Raise TEMPO 3 x 10

Band Crunches 2 x 10
Russian Twists (25 lbs) 2 x 30 total

[laurie]

your feelin better i guess? nice numbers b.t.w

[CTri17]

Saturday 11/3/07

OFF
feeling much better, thanks laurie for askin, 1 more day of antibiotics...and I have a deload week this week so that should help

bummer is that the football team did not beat oregon so we are no longer undefeated....we'll see where we are in the BCS tonight...argh

[CTri17]

Shoulders/Arms-Sunday 11/4/07

Warmup

Hang Clean
1 x 3 @ 95 (warmup)
4 x 2 @ 125

DB Shoulder Press
25 x 5 (warmup)
35 x 8
30 x 10
25 x 12

DB Upright Row
1 x 8 @ 30
2 x 8 @ 25

coupled with

DB SA Bent Raise
3 x 10ea @ 12

Dips
3 x 12

coupled with

Standing DB Curls w/ pause
1 x 12 @ 15
2 x 10 @ 15

Cable SA OH Ext
1 x 10 @ 30
2 x 12 @ 25

coupled with

DB Incline Curls
2 x 12 @ 15
1 x 10 @ 15

Cardio
22 min Step mill
Level 11
Speed Intervals

[CTri17]

Legs (Deload)- Monday 11/5/07

Deload week, so weights/volume is lighter, feeling much better from last week
Warmup
Squat
1 x 5 @ 95 (warmup)
1 x 3 @ 135 (warmup)
3 x 6 @ 155

SL Squat off Box, shoot the duck
2 x 6 ea

coupled with

Glute Ham Raise
2 x 12

TKE's
2 x 12 ea

coupled with

SL Hip Bridge
2 x 8 ea

SL Hamstring Curl
2 x 10 ea @ 25

Calf Raise on Bear squat
2 x 10 tempo @ 100 lbs

Cardio
Elliptical, Level 6
20 min
1 min harder
1 min moderate

Foam Roll/ Stretch

[CTri17]

Deload - Tuesday 11/6/07

Abs
Bar Rollouts
2 x 10 @ 65

Cable Crunches
1 x 15 @ 70 (diff cable stack than what I usually use)
1 x 10 @ 40 (the normal one, how dumb is that)
Cable Crosses
1 x 10 ea @ 70
1 x 10 ea @ 40

Spin
45 min
40 min of climbing with 20 min of that being interval work on the hills