Christine's Workout Log

[tacticalG]

9/23/13 W4 D1
1600/107/34/145

AM- tabata 2rounds w/10m warm up/stretch/rumble rolling

PM- Upper power

WU-
2x15 toe touches
1x90 arm circles
3x15 butterflies
3x15 rotator cuff exercise
2x15 band pull aparts
spider wall crawls

Rack pulls
WU-bar@45lbsx20,95lbsx5,130lbsx5
5RM- 150lbs
Work set-
80% 120lbsx5,5,5

Assisted Pullup 100lb band resistance
4x5

1 arm row
50lbsx3x3 PB

Strict curls
65% 27lbsx3x7

Stretch/Rumble roll

WOOHOO I was sooo excited to hit my goal of 150 on rack pulls! Surprised on 50 for 1 arm rows! Yeah buddy And to top it off, Broncos killed the Raiders! Yup yup, life is sweet!


W4 D2 9/24/13
1600/109/49/147 c/c/f/p

AM- fasted cardio box 40m w/10m WU

V-ups 4x24
Seated oblique twist 1x50
Oblique roll crunch 4x10
Stacked crunches 2x30
Plank sec. holds 52,30,37


PM- Lower BB

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Squats- bottom staggers
Working set- 40% 50lbsx6x15

Front squat
Bar@45x17,20

Walking lunges
10'sx25,20

Step ups w/kickback
10'sx20,20

Stretch/rumble roll

 

[napalm]

Great work Christine...

 

[tacticalG]

Great work Christine...

Thank you so much. I'm getting stronger napalm!! This makes me happy happy happy

 

[Sean1332]

Kickin some ass in here, huh???

 

[TheMovement]

A StepUp with a Kickback huh.... Id land on my face lol

 

[MANotaur]

Any more update pics??? c'mon!!!

 

[tacticalG]

Kickin some ass in here, huh???

Hell yeah!!! Most people buy candy for Halloween, not this girl. Just ordered my first pair of 45 plates, movin' on up!!!! Happy Halloween to me

A StepUp with a Kickback huh.... Id land on my face lol

My balance sucks. This is why I only do 10's, fear of falling on my face.lol

Any more update pics??? c'mon!!!

I am an old granny. Why on earth would you want pics?lol

 

[compudog]

I am an old granny. Why on earth would you want pics?lol

You're not old. You can't be, because you're younger than me. I have a pal at the gym where I work out who is 73. He can overhead press 100 lb and does rack pulls and squats too, and I don't think he's terribly old for his age either, & neither does he.

 

[tacticalG]

You're not old. You can't be, because you're younger than me. I have a pal at the gym where I work out who is 73. He can overhead press 100 lb and does rack pulls and squats too, and I don't think he's terribly old for his age either, & neither does he.

Your pal at the gym is badass!!!

W4 D4 9/26/13
1540/148/30/150 c/c/f/p

AM- 30m run w/10m WU/stretch/rumble roll


PM-

BB upper- all reps to failure

WU-
2x15 toe touches
1x90 arm circles
3x15 butterflies
3x15 rotator cuff exercise
2x15 band pull aparts

Assisted pull-up (140 band) 16,11

Arnold presses
15'sx17,10

Seated BO lat raise
10'sx26,17

Dips
10lbsx24,16

Standing BB tri
22lbsx16,8...feeling thrashed

Lying DB extension
10'sx8,6

Stretch/rumble roll

Smoked shoulders&tris

 

[TheMovement]

Your pal at the gym is badass!!!

W4 D4 9/26/13
1540/148/30/150 c/c/f/p

AM- 30m run w/10m WU/stretch/rumble roll


PM-

BB upper- all reps to failure

WU-
2x15 toe touches
1x90 arm circles
3x15 butterflies
3x15 rotator cuff exercise
2x15 band pull aparts

Assisted pull-up (140 band) 16,11

Arnold presses
15'sx17,10

Seated BO lat raise
10'sx26,17

Dips
10lbsx24,16

Standing BB tri
22lbsx16,8...feeling thrashed

Lying DB extension
10'sx8,6

Stretch/rumble roll

Smoked shoulders&tris

Nice lift! Now I see why the people want more update pics

 

[tacticalG]

Nice lift! Now I see why the people want more update pics

Thanks

W4 D5 9/27/13

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Glute activation 2x30


Sled pulls- 20yard sprints balls to wall 10lbsx8,8

Lower Power-

Box squat
WU bar@45lbsx20,75lbsx6,100lbsx5
130lbsx5RM
Working set- 80% 105lbsx12,9,8

RDL
80% 60lbsx4x5

DL
95lbsx3x5

Hip thrust (in the rack)
65lbsx10,85lbsx8,100lbsx6

Stretch/rumble roll

 

[compudog]

Your pal at the gym is badass!!!

Yeah he really is, he's retired but still runs his ranch, he told me replaced several miles of fence last spring, by himself...

You look awesome btw.

 

[Sean1332]

Yeahhhhhhhh squats!!

 

[tacticalG]

Yeah he really is, he's retired but still runs his ranch, he told me replaced several miles of fence last spring, by himself...

You look awesome btw.

Wow, that's a lot of back busting work. We fenced off 2 acres, pounding in T posts is brutal. I can only imagine what your friend went through.

Awwww, thanks

Yeahhhhhhhh squats!!

Yeah buddy!

9/28/13 (yesterday)
W4 D6

Cardio box 30m/w 10m WU

10m WU
Crunchesx60
Reverse crunchx60
Rope climb crunchx60
Corkscrew 2x12
Oblique crunch 2x12
Side plank lifts/reach through 2x16

Stretch/rumble rolling 1hr

Tomorrow is M2 WK1. Time to set some new 1rm, very excited

 

[Sean1332]

Do you program your own training?

 

[tacticalG]

No. Open for all suggestions.

 

[Sean1332]

If you're getting stronger and remaining healthy, then I wouldn't change anything.

 

[tacticalG]

I am. Thanks Sean

 

[MANotaur]

granny?? lol hardly your a babe!

by far one of the best bodies on here!

 

[tacticalG]

granny?? lol hardly your a babe!

by far one of the best bodies on here!

Wow, you are way too kind.. Thank you


M2 W1 D1 9/30/13
1600/137/40/143 c/c/f/p

AM- fasted cardio box 40m w/10m WU

V-ups 4x24
Seated oblique twist 1x50
Oblique roll crunch 4x10
Stacked crunches
stretch

Rack pulls
WU-bar@45lbsx20,70lbsx6,95lbsx4,135lbsx3
160lbsx1RM....was 130lbsx1RM on 9/2
Work set-
80% 130lbsx3x5

Assisted Pullup 140 band
5x5

1 arm row
WU-25lbsx6,35lbsx4,50lbsx3
60lbsx1RM....was 45lbsx1RM on 9/2
work set-
60% 32.5lbsx3x5

Strict curls
42lbsx3RM
60% 24.5lbsx3x5

Stretch/Rumble roll

My ass is kicked!

 

[tacticalG]

M2 W1 D2 10/01/13
1600/99/37/144 c/c/f/p

AM- Fasted HIIT sled pulls 10lbsx30m


PM- Lower BB

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Squats
WU- Bar@45x20,75lbsx6
75lbs+30lb chainsx5RM
Working set (no chains) 65% 70lbsx3x7

Front squat
50lbsx7,60lbsx7,7,4

Bulgarian split squat
10'sx2x12 per leg

One legged glute bridge
BWx3x20 per leg

Reverse hyperextension
BWx3x20

 

[MANotaur]

M2 W1 D2 10/01/13
1600/99/37/144 c/c/f/p

AM- Fasted HIIT sled pulls 10lbsx30m


PM- Lower BB

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Squats
WU- Bar@45x20,75lbsx6
75lbs+30lb chainsx5RM
Working set (no chains) 65% 70lbsx3x7

Front squat
50lbsx7,60lbsx7,7,4

Bulgarian split squat
10'sx2x12 per leg

One legged glute bridge
BWx3x20 per leg

Reverse hyperextension
BWx3x20

leg day FTW!!

and I love sled pulls and chute sprints! I swear by them but it seems like not many people agree with me or care to try! Glad to see im in good company here!

 

[tacticalG]

leg day FTW!!

and I love sled pulls and chute sprints! I swear by them but it seems like not many people agree with me or care to try! Glad to see im in good company here!

I've always wanted to give chute sprints a try. I wish we had some hills around here to play on.

I had to take 5 for a few, be a sissy and do some light bbing with high reps. My ribs keep popping out when I do back squats, etc. Costing me a pretty penny too go to the chiro and have him pop them back in. Anything with the bar over 80% seems to be the problem. So I'm thinkin' mass core and glute work should help stabilize me. Going to give 5x5 a go on Monday. Thoughts?

 

[compudog]

I've always wanted to give chute sprints a try. I wish we had some hills around here to play on.

I had to take 5 for a few, be a sissy and do some light bbing with high reps. My ribs keep popping out when I do back squats, etc. Costing me a pretty penny too go to the chiro and have him pop them back in. Anything with the bar over 80% seems to be the problem. So I'm thinkin' mass core and glute work should help stabilize me. Going to give 5x5 a go on Monday. Thoughts?

5x5 with back squats? If you want to work your core I would do 5x5 with front squats. Brace your abs really hard then do a really low squat, like, A2G.

 

[tacticalG]

5x5 with back squats? If you want to work your core I would do 5x5 with front squats. Brace your abs really hard then do a really low squat, like, A2G.

I will do that! A2G front squat, brace abs, got it! Thanks so much compudog

 

[tacticalG]

Stats update

Stats 9/5/13
5'6
weight-145lbs
bf-22%
chest-40
rib cage-32
waist-30
hips-37
R quad-21
L quad-21
R arm-11.5
flexed-12.5
L arm-12
flexed-12.5
R calf-14.5
L calf-14.5
neck-13
R forearm-9.5
L forearm-9.5
shoulders-41


10/20/13 stats-
weight-144lbs
bf-22%
chest-39.5
rib cage-32
waist-29
hips-36.5
R quad-22
L quad-22
R arm-11.5
flexed-12.5
L arm-11.5
flexed-12.5
R calf-15
L calf-15
neck-13
R forearm-9.5
L forearm-9.5
shoulders-41

Goal- drop body fat to 19%

Going to dump all the daily cardio, sick of it! 2 days of sled hiit and drop cals by 50 bi weekly. DONE

 

[MANotaur]

Stats update

Stats 9/5/13
5'6
weight-145lbs
bf-22%
chest-40
rib cage-32
waist-30
hips-37
R quad-21
L quad-21
R arm-11.5
flexed-12.5
L arm-12
flexed-12.5
R calf-14.5
L calf-14.5
neck-13
R forearm-9.5
L forearm-9.5
shoulders-41


10/20/13 stats-
weight-144lbs
bf-22%
chest-39.5
rib cage-32
waist-29
hips-36.5
R quad-22
L quad-22
R arm-11.5
flexed-12.5
L arm-11.5
flexed-12.5
R calf-15
L calf-15
neck-13
R forearm-9.5
L forearm-9.5
shoulders-41

Goal- drop body fat to 19%

Going to dump all the daily cardio, sick of it! 2 days of sled hiit and drop cals by 50 bi weekly. DONE

NICE!!! the sled HIIT is the way to do it!

 

[TheMovement]

Nice progess gal! Keep on pressing!

 

[Bluespower]

adios horse **** cardio and hello sled pulling fun

 

[tacticalG]

NICE!!! the sled HIIT is the way to do it!

This will for sure burn the fat off! Thanks

Nice progess gal! Keep on pressing!

Thanks so much I'm happy with the "movement"(lol) of the measurements, the scale, not so much. Finally said, F**K the scale, drop all this waste of time cardio and focus on lifting! The cardio I will do from here on out is something with weight plates on it. No cardio bunny here!

adios horse **** cardio and hello sled pulling fun

LMAO Exactly! I must say, your sled hiit program you gave," 2 snaps and a circle" Clothes soaked, sweat dripping down my arse, just a sweaty mess when I finished. And that is how we like it!

10/21/13
M1/W1/D1

WU 30m

Deads
WU- bar@45,70x6,95x5
Working sets-
110x5RM
80% 90x10,8,11 rep to failure

Fronts ATG
bar@45x5x5

RDL's
70x4x12

Sled HIIT 30m- Forward/backward pulls. Pyramid weight up to 45lbs

Cool down/stretch

Rumble rolling tonight

This was the first time lifting with no food in my stomach. I wouldn't say fasted, but pretty close. Started off the morning with a big a*s glass of water, followed with a scoop of amino1, 2 mugs of coffee w/ stevia, half&half, tbsp. of Hershey dark cocoa baking powder(my make shift of a mochachino) Hey don't laugh, it's good.lol Pre WO was 1/2 scoop of assault, 1 scoop amino1. Ok, ready to roll! Feeling focused, got the MMC going,music blasting, didn't feel like barfing during workout, tight core, ATG on fronts. WOOT life is good!
I'm thinkin' fasted workout in the morning and less cardio is the ticket for me!!! Yeah baby!

 

[MANotaur]

This will for sure burn the fat off! Thanks

Thanks so much I'm happy with the "movement"(lol) of the measurements, the scale, not so much. Finally said, F**K the scale, drop all this waste of time cardio and focus on lifting! The cardio I will do from here on out is something with weight plates on it. No cardio bunny here!
LMAO Exactly! I must say, your sled hiit program you gave," 2 snaps and a circle" Clothes soaked, sweat dripping down my arse, just a sweaty mess when I finished. And that is how we like it!

10/21/13
M1/W1/D1

WU 30m

Deads
WU- bar@45,70x6,95x5
Working sets-
110x5RM
80% 90x10,8,11 rep to failure

Fronts ATG
bar@45x5x5

RDL's
70x4x12

Sled HIIT 30m- Forward/backward pulls. Pyramid weight up to 45lbs

Cool down/stretch

Rumble rolling tonight

This was the first time lifting with no food in my stomach. I wouldn't say fasted, but pretty close. Started off the morning with a big a*s glass of water, followed with a scoop of amino1, 2 mugs of coffee w/ stevia, half&half, tbsp. of Hershey dark cocoa baking powder(my make shift of a mochachino) Hey don't laugh, it's good.lol Pre WO was 1/2 scoop of assault, 1 scoop amino1. Ok, ready to roll! Feeling focused, got the MMC going,music blasting, didn't feel like barfing during workout, tight core, ATG on fronts. WOOT life is good!
I'm thinkin' fasted workout in the morning and less cardio is the ticket for me!!! Yeah baby!

wow! that coffee and pre WO really gets you all hot and bothered doesnt it? lol way to kill it!

 

[tacticalG]

wow! that coffee and pre WO really gets you all hot and bothered doesnt it? lol way to kill it!

Haha No. But a kicka*s workout with good form does Thanks!


10/22
M1/W1/D2 BB Upper
WU-
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations
Repeat-

1 arm T-bar row 50x2x12
Wide grip pull up w/band 2x12
1 arm rear delt row 10x2x12
Seated BO lat raise 10'sx2x12
Bench dips 10x12,25x12
1 arm kickback 15x2x12
Single arm OH tri 10x2x12
Alt db curl 15x2x12
Arnold press 15x2x12

Stretch/foam roll/rumble roll 40m

 

[compudog]

This will for sure burn the fat off! Thanks

Thanks so much I'm happy with the "movement"(lol) of the measurements, the scale, not so much. Finally said, F**K the scale, drop all this waste of time cardio and focus on lifting! The cardio I will do from here on out is something with weight plates on it. No cardio bunny here!
LMAO Exactly! I must say, your sled hiit program you gave," 2 snaps and a circle" Clothes soaked, sweat dripping down my arse, just a sweaty mess when I finished. And that is how we like it!

10/21/13
M1/W1/D1

WU 30m

Deads
WU- bar@45,70x6,95x5
Working sets-
110x5RM
80% 90x10,8,11 rep to failure

Fronts ATG
bar@45x5x5

RDL's
70x4x12

Sled HIIT 30m- Forward/backward pulls. Pyramid weight up to 45lbs

Cool down/stretch

Rumble rolling tonight

This was the first time lifting with no food in my stomach. I wouldn't say fasted, but pretty close. Started off the morning with a big a*s glass of water, followed with a scoop of amino1, 2 mugs of coffee w/ stevia, half&half, tbsp. of Hershey dark cocoa baking powder(my make shift of a mochachino) Hey don't laugh, it's good.lol Pre WO was 1/2 scoop of assault, 1 scoop amino1. Ok, ready to roll! Feeling focused, got the MMC going,music blasting, didn't feel like barfing during workout, tight core, ATG on fronts. WOOT life is good!
I'm thinkin' fasted workout in the morning and less cardio is the ticket for me!!! Yeah baby!

How did you find the front squats worked your core?

 

[MANotaur]

Haha No. But a kicka*s workout with good form does Thanks!


10/22
M1/W1/D2 BB Upper
WU-
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations
Repeat-

1 arm T-bar row 50x2x12
Wide grip pull up w/band 2x12
1 arm rear delt row 10x2x12
Seated BO lat raise 10'sx2x12
Bench dips 10x12,25x12
1 arm kickback 15x2x12
Single arm OH tri 10x2x12
Alt db curl 15x2x12
Arnold press 15x2x12

Stretch/foam roll/rumble roll 40m

killing it!!!! nice arm back and arm work

 

[napalm]

Wow, great work Christine. The sled pulls are the answer. Buying a prowler was prolly the best $265 I ever spent...

 

[tacticalG]

How did you find the front squats worked your core?

I have always struggled with fronts. My form was never right, until I took the advice you gave, and rocked it out! Best set thus far. Looking forward to next Monday to do it all over again. My core is still thrashed from front squat, along with sled pulls, love it!lol Thanks again

killing it!!!! nice arm back and arm work

Thanks!!! I have DOMS like a MOFO today

Wow, great work Christine. The sled pulls are the answer. Buying a prowler was prolly the best $265 I ever spent...

Thank you Napalm, that means a lot to me Heck yeah, those pulls just destroy me.lol Wow, that's a hell of a buy! You got a great deal there. Do you think a prowler work on dirt and grass? I live in the county, no paved roads here.


10/23
M1/W1/D3-off

10m WU with a hula hoop..laugh all you want, bet you can't do it.lol
Ab/core work-
Crunchesx60
Reverse crunchx60
Rope climb crunchx60
Corkscrew 2x12
Oblique crunch 2x12
Side plank lifts/reach through 2x16
Planks w/10lb plate 43,31,17 sec hold
Stretching/Chi Kung/rumble rolling/ball mash

 

[MANotaur]

I have always struggled with fronts. My form was never right, until I took the advice you gave, and rocked it out! Best set thus far. Looking forward to next Monday to do it all over again. My core is still thrashed from front squat, along with sled pulls, love it!lol Thanks again

Thanks!!! I have DOMS like a MOFO today

Thank you Napalm, that means a lot to me Heck yeah, those pulls just destroy me.lol Wow, that's a hell of a buy! You got a great deal there. Do you think a prowler work on dirt and grass? I live in the county, no paved roads here.


10/23
M1/W1/D3-off

10m WU with a hula hoop..laugh all you want, bet you can't do it.lol
Ab/core work-
Crunchesx60
Reverse crunchx60
Rope climb crunchx60
Corkscrew 2x12
Oblique crunch 2x12
Side plank lifts/reach through 2x16
Planks w/10lb plate 43,31,17 sec hold
Stretching/Chi Kung/rumble rolling/ball mash

DOMS is a wonderful feeling of accomplishment isnt it!?

 

[tacticalG]

Hell yeah!!!! I love DOMS!!!

 

[MANotaur]

I bet you do!

 

[tacticalG]

Christine's weight loss journey


Nov 08' 204lbs





Oct 09' 196lbs



Sept 10' 155lbs


July 12' 140lbs

 

[MANotaur]

Nov 08' 204lbs

wow! thats a crazy amount of weight! congrats!

 

[tacticalG]

wow! thats a crazy amount of weight! congrats!

Thanks so much Dedication and Discipline.

 

[MANotaur]

Thanks so much Dedication and Discipline.

so when are you gonna do a competition!?? and what part of tejas are you in?

 

[tacticalG]

so when are you gonna do a competition!?? and what part of tejas are you in?

No date yet. Just working on my form and strength. I'm south of Dallas.

 

[MANotaur]

No date yet. Just working on my form and strength. I'm south of Dallas.

good deal!! like DeSoto south of Dallas or like Se arlington south of Dallas or like Oak Cliff south of Dallas? Im not a Texan but Ive been there enough to know where Im talking about lol-Especially Dallas

 

[TheMovement]

Great work gal! Loving the progress and the upkeep of motivation!

 

[napalm]

Christine, a prowler on grass just plain sucks. Best done on cement or rubber. It's easier to adjust...

 

[napalm]

Um, and awesome hardware..., and pics...

 

[MANotaur]

And just saw yhe rest of your pics...absolutely awsome all those pieces!! And thats a solid body too btw! Lol

 

[tacticalG]

Great work gal! Loving the progress and the upkeep of motivation!

Thank you And I see you started a journal, sweet!

Christine, a prowler on grass just plain sucks. Best done on cement or rubber. It's easier to adjust...

No go,huh.

Um, and awesome hardware..., and pics...

Thanks so much

And just saw yhe rest of your pics...absolutely awsome all those pieces!! And thats a solid body too btw! Lol

I'm a work in progress. Thanks again.

Had family come out to visit. Took them to all the BBQ joints they don't have in Cali. Gas Monkey bar & grill, Bubba's BBQ, etc. We pigged out the whole time they were here. Had fun, gained 2lbs, time to get back to business as usual.

M1/W2/D2
10/29/13(yesterday's wo)

WU 20m

Deads
WU- bar@45x20,70x5
Working set
85% 95x5x3

Fronts ATG
bar@45x5x5

RDL's
75x4x10

Hip thrust
Bar@45x3x20

Sled HIIT 30m- Forward/backward pulls. Pyramid weight up to 45lbs

Cool down/stretch/rumble roll