Christine's Workout Log

[tacticalG]

M1/W2/D3
10/30/13 BB Upper
WU- 20m
1 arm T-bar row 50x3x8
Wide grip pull up w/bandx12,7,3,2,6,4,2
1 arm rear delt row 10x3x12
Seated BO lat raise 10'sx3x12
Bench dips 25x12,12,7,4
1 arm kickback 15x3x12
Single arm OH tri 10x3x12
Alt db curl 15x3x12
Arnold press 15x8,4,9,6,9

Weighted crunch 10x3x12
Scissors 3x20
Windmills 3x12
Super woman 3x12
Planks 38,23,26 sec holds
Stretch/rumble roll/ball mash

I struggled to get through this workout. I do believe it's a combo of all the crap I ate last week and some jacked up ribs. Ribs popped out while I was sweeping the floor on Sat. wth?lol I might as well do back squats, F*ck it!

 

[TheMovement]

Oh yea its gametime, trying compete with your drive lol

 

[Bluespower]

M1/W2/D3
10/30/13 BB Upper
WU- 20m
1 arm T-bar row 50x3x8
Wide grip pull up w/bandx12,7,3,2,6,4,2
1 arm rear delt row 10x3x12
Seated BO lat raise 10'sx3x12
Bench dips 25x12,12,7,4
1 arm kickback 15x3x12
Single arm OH tri 10x3x12
Alt db curl 15x3x12
Arnold press 15x8,4,9,6,9

Weighted crunch 10x3x12
Scissors 3x20
Windmills 3x12
Super woman 3x12
Planks 38,23,26 sec holds
Stretch/rumble roll/ball mash

I struggled to get through this workout. I do believe it's a combo of all the crap I ate last week and some jacked up ribs. Ribs popped out while I was sweeping the floor on Sat. wth?lol I might as well do back squats, F*ck it!

Macs and cheese with bacon crap??? That is blasphemy!lol I think its time to just have that rib removed. Still got 11 more :-] Nice job pushing through like always despite being so jacked up. Wish that injury would heal up though :-/

 

[MANotaur]

M1/W2/D3
10/30/13 BB Upper
WU- 20m
1 arm T-bar row 50x3x8
Wide grip pull up w/bandx12,7,3,2,6,4,2
1 arm rear delt row 10x3x12
Seated BO lat raise 10'sx3x12
Bench dips 25x12,12,7,4
1 arm kickback 15x3x12
Single arm OH tri 10x3x12
Alt db curl 15x3x12
Arnold press 15x8,4,9,6,9

Weighted crunch 10x3x12
Scissors 3x20
Windmills 3x12
Super woman 3x12
Planks 38,23,26 sec holds
Stretch/rumble roll/ball mash

I struggled to get through this workout. I do believe it's a combo of all the crap I ate last week and some jacked up ribs. Ribs popped out while I was sweeping the floor on Sat. wth?lol I might as well do back squats, F*ck it!

They popped out?!? Were ypu sleeping on a pyramid?!?

Thats some aerious work though!!! Looks like somebody is upping the weight!!

 

[tacticalG]

Oh yea its gametime, trying compete with your drive lol

Lol You got some pretty good drive yourself Game on!

Macs and cheese with bacon crap??? That is blasphemy!lol I think its time to just have that rib removed. Still got 11 more :-] Nice job pushing through like always despite being so jacked up. Wish that injury would heal up though :-/

Rofl 2 of my fav things, bacon and mac & cheese OMNOMNOM!!.. For real!!! It sure would be nice to breathe.ugh..Thanks

They popped out?!? Were ypu sleeping on a pyramid?!?

Thats some aerious work though!!! Looks like somebody is upping the weight!!

LOL..Thanks. No upping the weight, just a lot of reps for BB day.

M1/W2/D6
11/2/13
Upper Power

20m w/u
squatsxbar@45x20

Rack pulls
W/U bar@45x20,75x7,95x6
130x5RM
Drop sets 120x7,110x8,100x10,90x12,80x15,70x15,60x20,45x20

DB Z presses
20'sx5,15'sx7,7

Cross body hammers
25'sx5,20'sx7,7

stretch/rumble roll

Have a great weekend guys!!

 

[Bluespower]

Lol You got some pretty good drive yourself Game on!

Rofl 2 of my fav things, bacon and mac & cheese OMNOMNOM!!.. For real!!! It sure would be nice to breathe.ugh..Thanks

LOL..Thanks. No upping the weight, just a lot of reps for BB day.

M1/W2/D6
11/2/13
Upper Power

20m w/u
squatsxbar@45x20

Rack pulls
W/U bar@45x20,75x7,95x6
130x5RM
Drop sets 120x7,110x8,100x10,90x12,80x15,70x15,60x20,45x20

DB Z presses
20'sx5,15'sx7,7

Cross body hammers
25'sx5,20'sx7,7

stretch/rumble roll

Have a great weekend guys!!

Nice rack pull dropset! How did you feel at the end of that one? Heres to a good week of training

 

[tacticalG]

Nice rack pull dropset! How did you feel at the end of that one? Heres to a good week of training

I was pissed during those drop sets. Loading and unloading, way to much time, not happy. Thanks


M1/W3/D1
11/4/13
Lower Power

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30
Squats bar@45x12


Deads
WU bar@45x30,70x8,90x6
90% 100x5x5

Front squat
bar@45x5,55x5,5,5,65x3

RDL
65x8,90x8,7,7,7

Hip thrust(not in the rack)
65x20,20

30m stretching

 

[compudog]

I was pissed during those drop sets. Loading and unloading, way to much time, not happy. Thanks


M1/W3/D1
11/4/13
Lower Power

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30
Squats bar@45x12


Deads
WU bar@45x30,70x8,90x6
90% 100x5x5

Front squat
bar@45x5,55x5,5,5,65x3

RDL
65x8,90x8,7,7,7

Hip thrust(not in the rack)
65x20,20

30m stretching

Looking good on the deads & front squats. You're gonna be unstoppable if you keep that up!

 

[tacticalG]

Looking good on the deads & front squats. You're gonna be unstoppable if you keep that up!

Did you see I added weight to my front squat? WOOHOO Thanks!!!!

11/5/13
M1/W3/D2 BB Upper
WU-
Foam rolling 10m
Hula hoop 5m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations


Work-
Wide grip pull up w/band x12,7,3,2,4,4,4,4,3,3,2
1 arm T bar row 50x4x8
1 arm rear delt row 10x4x12
Seated BO lat raise 10'sx12,8,8,6,10
1 arm kickback 15x12,12,8,8,8
Single arm OH tri 10x4x12
Alt db curl 15'sx12,12,12,8,4
Arnold press 15'sx4x12
Bench dips 25x4x12

Stretch/rumble roll 40m

 

[napalm]

Lol, first time I've seen the hula hoop used during warm up. It does make sense though.

Keep on killing it Christine!

 

[TheMovement]

Ur a genius!

 

[Bluespower]

I was pissed during those drop sets. Loading and unloading, way to much time, not happy. Thanks

Come on, thats the best part!lol

Training is looking good. Looks like you cranked up the volume to 11 like Nigel Tufnel from spinal tap

Great job on the front squat increases! Starting to dig the fronts yet?

 

[tacticalG]

Lol, first time I've seen the hula hoop used during warm up. It does make sense though.

Keep on killing it Christine!

Lol Hula works your core, hips, entire body. Thanks

Ur a genius!

Nope. Just doing what works

Come on, thats the best part!lol

Training is looking good. Looks like you cranked up the volume to 11 like Nigel Tufnel from spinal tap

Great job on the front squat increases! Starting to dig the fronts yet?

Not when you have dislocated ribs. I'm fighting for air as it is.lol

Haha thanks partner!

Thanks. Love/hate relationship with Mr. F Squat.lol


M1/W3/D3
11/6- Off

Tai Chi 80m


M1/W3/D4
11/7
BB Lower


WU-
Hula hoop 5m
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Walking lunges 2x30
Wide squats 2x30
SLDL 2x30
Glute activation 2x30

Work-
Sumo squats bar@45x4x12

Bulgarian split squat 15'sx4x12(per leg)

1 leg squat BWx4x12(per leg)

Single leg RDL 15x4x12(per leg)

ROM lunges bar@45x4x8(per leg)

1 leg glute bridge BW 4x12 (per leg)

OH plie squat w/plate 25x4x12

Pistol squat 1x4(per leg)

Reverse hyperextension BWx4x12

Stretch/rumble rolling 40m

 

[tacticalG]

M1/W3/D5
11/8 Upper Power
WU-
Foam rolling 10m
Hula hoop 10m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations/butterfly

Work-

Rack pulls
WU- bar@45x20,70x7,95x7
90% of 5RM 120x5x5

BB row bar@45x5x5

DB Z presses 20'sx5x5

Cross body hammers 10'sx8x10

Stretch/rumble roll 20m

 

[Bluespower]

Not when you have dislocated ribs. I'm fighting for air as it is.lol

good point!lol ugh!!!!

You pushed through like always though and nothing stops you. Torn hammy, ribs, pec and the list goes on. Many would have just threw up their hands and said enough. It \hasn't been without low points but you keep battling always

 

[tacticalG]

good point!lol ugh!!!!

You pushed through like always though and nothing stops you. Torn hammy, ribs, pec and the list goes on. Many would have just threw up their hands and said enough. It \hasn't been without low points but you keep battling always

Thanks! Haha leave it to me to hike the grand canyon with a torn hamstring, huh Always a way to work around an injury, no excuses. Thanks again Sean


M1/W4/D1
11/11/13
Lower Power

WU-
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30
Squats bar@45x20


Deads
WU bar@45x20,70x7,95x5
110x7
drop sets 95x5,80x8,65x10,45x20


Front squat
55x5,60x5,65x5,70x5(new 5rm)

RDL
75x5,95x5,120x5,135x5(new 5rm)

Stretching/rumble roll 1hr

 

[tacticalG]

11/11/13
PM-Sled HIIT w 10/25/45lb weight plate 30m/stretch/rolling(again)lol

 

[Bluespower]

how are you feeling today after the sled WO?

Great job on the new 5rm's! Especially the front squat

 

[tacticalG]

how are you feeling today after the sled WO?

Great job on the new 5rm's! Especially the front squat

I'm pretty thrashed and loving every minute of it...Was pumped to hit that number! Thanks so much

11/12/13
M1/W4/D2 BB Upper
WU-
Foam rolling 10m
Hula hoop 5m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work- All reps to failure

Wide grip pull up w/band x15,8
1 arm T bar row 50x10,9
1 arm rear delt row 10x22,20
Seated BO lat raise 10'sx15,13
1 arm kickback 15x16,15
Single arm OH tri 10x18,10
Alt db curl 15'sx14,12
Arnold press 15'sx12,10
Bench dips 25x17,12

Stretch 15m

 

[tacticalG]

M1/W4/D3
11/13/13- OFF

10m WU
Tabata 1 round/7m
Plie jacks
forward/backward jumps
Tuck jacks
(repeat twice)

Ab/core work-
Crunchesx60
Reverse crunchx60
Rope climb crunchx60
Corkscrew 2x12
Oblique crunch 2x12
Side plank lifts/reach through 2x16
Planks holds 32,26,21 sec
Plank w/front raisex6 no weight

Tai Chi/rumble roll 70m

 

[tacticalG]

Monthly Stats-

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




11/13/13
weight-143lbs
bf-21%
chest-41
rib cage-31.5
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-10
L forearm-10
shoulders-41.5

Goal- 19%bf

Ok, so not much of a change here. Time to drop the weekend food orgy and get down to business.

 

[Bluespower]

what is this I hear about a food orgy..have you been grubbing down without me?:burger:

keep plugging away, you'll get there

 

[tacticalG]

12/20/13 (yesterday)
M1/W2/D5
Upper Power

WU-

Jumping jacks/Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations/spider crawls

WORK-

Rack pulls
WU bar@45x20,65x4,80x4
65%105x3x10

1 arm BO row
WU 20x4,30x4
65%40x6x5

Pull up 140 band 3x12

Bench dips
25x3x10

Wall push ups BW x 5x10

Floor presses 2.5x2x20

Stretch/rumble rolling

Been forever since I was here. Hope everyone is doing well, miss you guys

 

[TheMovement]

Hope all has been well gal!

 

[MANotaur]

yeah glad to see your still alive and havent broken a hip or anything you cougar hag!

killer sesh btw

 

[tacticalG]

Hope all has been well gal!

Hey there Everything is going great, I'm truly blessed. Grandchild #2 will be here any day now, hoping for a Christmas baby.

yeah glad to see your still alive and havent broken a hip or anything you cougar hag!

killer sesh btw

ROFL!!!!!.. Well look what the cat coughed up, how ya been? Yup, still alive and kickin'



12/23/13
M1/W3/D1
WU-
Foam rolling 10m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations/140 band wide grip pullups

Work-

BB rear rows
W/U 10x20,30x4
50x3x8

DB Z presses
17.5'sx8,6,7,3

Standing BO lat raise
10'sx4x12

Push press
17.5'sx8,8, 15'sx8

Incline lat raise
5'sx30,20,20

Face pulls- bandx4x12

V ups 3x12
scissors 3x12

Stretch/rumble roll 30m

 

[tacticalG]

M1/W3/D2
12/24/13
Lower Power

WU-
Foam rolling
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Work-

Deads
WU bar@45x20,65x4,80x4
75% 95x3x7

RDL's
75% 55x3x7

Fronts ATG
45x7,50x4x5

Hip thrust w/ 3 sec holds
45x2x20

Reverse hypers 1x40

Planks BWx 1m 18sec, 41 sec,22 sec holds..beat my goal set of 70 sec

30m stretching/rumble roll

 

[Sean1332]

Loving the solid work that's still goin on here!

 

[jinxie]

I am all over tracking a super fit, 40-something gal. Sorry I didn't find this log sooner. Merry Christmas.

 

[tacticalG]

Loving the solid work that's still goin on here!

Thank you Sean

I am all over tracking a super fit, 40-something gal. Sorry I didn't find this log sooner. Merry Christmas.

Haha awesome, working on the fit part. For real, where ya been? Merry Christmas to you!!!!


12/25/13
M1/W3/D3
WU-
Foam rolling/Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-

Strict curls
WU bar@12x20,22x4
75% 27x3x7

Cross body hammers
20x3x7

DB curls
15x3x10

French press
WU bar@15x20
27.5x3x7

Lying cross tri
10x3x10

Incline skulls
19.5x3x10

Forearm BB curl
bar@12x3x12

Reverse BB curl
bar@12x3x12

Stretch/rumble roll

Merry Christmas

 

[jinxie]

Oh shyt, you're a kewtie too. :bow28:

You just may be stronger than me, throwing those 20 lbs hammers around. Well done.

And kudos for the Christmas conviction.

 

[TheMovement]

Gggaaahhhhhh shes HOTT!!!! ok the gun safe behind ya puts all of us back in our places lol

Hope it was a good one for you and the fam

 

[JD261985]

Great job..but seriously to all the men with wives in here..I'm sure they would love to read all of your flirty comments lmao *cough* manotaur * cough*

 

[jinxie]

Great job..but seriously to all the men with wives in here..I'm sure they would love to read all of your flirty comments lmao *cough* manotaur * cough*

If I flirt, its bc the missus and I agree that we would welcome the particular prospect into our bed.

And I ain't kidding, lol.

 

[MANotaur]

Great job..but seriously to all the men with wives in here..I'm sure they would love to read all of your flirty comments lmao *cough* manotaur * cough*

She does read them-not a big deal

If it was a big deal and I were to do something that would endanger our marriage then it would be different.

No secrets with me and the wifey. Shes actually on here. Ill have her come in and post just so that all this can be cleared up hows that sound?

 

[tacticalG]

Oh shyt, you're a kewtie too. :bow28:

You just may be stronger than me, throwing those 20 lbs hammers around. Well done.

And kudos for the Christmas conviction.

Awww, that's cute how you did that I'm nothing special, I just work my ass off, just as we all do in here...Watch out for the hammer curls now Thanks.

Gggaaahhhhhh shes HOTT!!!! ok the gun safe behind ya puts all of us back in our places lol
Hard work=Big results. New Christmas dress, heading out to an early party. Thanks, you're to kind..ROFL


12/26/13
M1/W3/D4- off
Chi Kung/rumble rolling

12/27/13
M1/W3/D5
Upper Power

WU-
Foam rolling
Jumping jacks/Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations/spider crawls

WORK-

Rack pull+shrug
WU bar@45x20,65x4,80x4
Rack pulls only-75%120x3x7

1 arm BO row
WU 20x4,30x4
75%45x3,3,2,2,2,2,2,3,2.. I'm thrashed out by this point, ugh!lol

Bench dips
25x15,15,9

Pullup- 100 bandx5,4,4,3

Wall push ups BWx4x12

Floor presses 2.5x2x20, 5x20..upped the weight here and added extra set

Stretch/rumble rolling



12/28/13
M1/W3/D6

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

Work-

Step ups w/kickback BWx4x12 (per leg)

1 leg squat BWx4x12(per leg)

Single leg RDL 10x4x12(per leg)

ROM lunges BWx1x20(per leg)

1 leg glute bridge BW 4x12 (per leg)

Glute bridge w/plate 25x2x25

Plie squat w/plate 25x2X25

Stretch/rumble rolling

UFC tonight!!!!! Team Rousey!!!!!!!!!!!!

 

[tacticalG]

12/30/13
M1/W4/D1
WU-
Foam rolling 10m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-

BB rear rows
W/U 20x20,30x6,40x4
55x3x5

DB Z presses
20'sx3x5

Push press
20'sx3x5

Clean and press- bar@45x5

Standing BO lat raise
10'sx4x10

Incline lat raise
7.5'sx3x10

Face pulls- bandx36

Stretch/rumble roll 30m

 

[tacticalG]

M1/W4/D2
12/31/13
Lower Power

WU-
Foam rolling
Hula hoop
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Work-

Deads
WU bar@45x20,70x6,80x4
80% 100x3x5

RDL's
80% 60x3x5

Fronts ATG
45x6,50x4
60x3x5

Hip thrust w/ 3 sec holds
70x3x12, 45x19 to failure

Reverse hypers BWx40,20

Planks BWx47,31,27 sec holds

Stretch

Rumble rolling later

Be safe out there tonight

 

[Sean1332]

Helluva warm up. Good training too! Enjoy tonight.

 

[tacticalG]

Thanks Sean, that really means a lot to me Going to bed early, it's been a rough day, lost a 7 day old calf this morning.. Wishing you and your family a happy new year

 

[tacticalG]

1/1/14
M1/W4/D3
WU-
Foam roll 20m
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-

Strict curls
WU bar@12x20,19.5x6,24x4
80% 29.5x3x5

Cross body hammers
25'sx5,3,3,2,2

French press
WU bar@15x20,20x4
27x3x5

Incline skulls
27x3x8

Lying cross tri
10x4x12


Forearm BB curl
bar@12x20
22x3x8

Reverse BB curl
bar@12x20
22x3x8

BB seated calf
90x3x12

Standing calf (front/in/out
50x3x12

V-ups 25x3x10

Stretch/rumble roll 20m


HAPPY NEW YEAR!!!!!!!!!!!!!!!!!!

 

[tacticalG]

1/2/14-off
tai chi/rumble rolling




1/3/14
M1/W4/D5
Upper Power

WU-
Foam rolling/hula hoop
Jumping jacks/Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations/spider crawls

WORK-

Rack pulls
WU bar@45x20,75x6,95x4,115x4
Rack pulls 80%130x3x5

1 arm BO row
80%47.5x3,3,3,3,3

Bench dips
25x17,13,9 to failure

Wide grip Pull-up- 100 bandx6,4,3,2,2,2

Wall push ups BWx2x20

Floor presses 5x2x20..got rid of the 2.5's. It's been a long road of recovery, felt great to push the pinky 5's.lol

Planks 64,34,22 sec holds

Stretch/rumble rolling




1/4/14
M1/W4/D6

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

Work-

Step ups w/kickback BWx4x12 (per leg)

1 leg squat BWx4x12(per leg)

Single leg RDL 15x4x6(per leg)

ROM lunges BWx2x20(per leg)

1 leg glute bridge BW 4x12 (per leg)

Glute bridge w/plate 25x3x25

Plie squat w/plate 25x3X25

Stretch/rumble rolling

 

[tacticalG]

1/27/14
M2/W4/D1
WU-
Jumping jacks
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-
Z press
WU w/DB's 5'sx20,10'sx6,15'sx4
OL bar@45x4x4

Rear rows
W/U bar@45x6,55x4
75x3x2..upped the weight by 5lbs

Clean and [email protected] set

DB rear row
15'sx5,5,5,5,20'sx4,4,4..upped the weight by 10lbs

Seated BO raises
15'sx5,5,5,5,20'sx4,4..upped the weight by 10lbs

Face pulls- bandx4x12


ABMAT work-

Crunch 2x12

Side crunch 2x12

Reverse crunch 2x12

Erector crunch 2x12

broomstick twists 12x100

Planks 46/24/60 sec holds

Stretch/rumble roll


M2/W4/D2
1/28/14
AM- Stretching/Kung Fu 1hr

PM-

WU-Foam roll/hula hoop
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-

Strict curls
WU bar@12x20,22x6,32x4
95% 35x5
100% (old 1 RM) 37x5
new 1RM 57x1...20lb increase

Standing DB curls
20'sx5,5,5,5,25'sx3,3,3...10lb increase

Incline hammers
15'sx5x4...5lb increase

Standing french press
WU bar@15x20,25x6
35x5x4...5lb increase

Tri KB
20'sx4,4,4,4,25'sx4,4,4...10lb increase

Unilateral tri extension
15x3x10...5lb increase

Standing calf in/forward/out 50x15

One leg seated BB calf 45x30


Forearm DB curls
10'sx3x10

Reverse DB curls
10'sx3x10

Stretch/rumble roll


M2/W4/D3
1/29/14
Lower Power

WU-
Foam rolling
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Work-

Deads
WU bar@45x20,70x6,100x4
95% 118x5
100% (old 1 RM) 125x5
145x3,160x2
170x1RM ...45lb increase

RDL's
95% 70x6
100%(old 1 RM) 75x5
100x3,120x3
150x1RM...75lb increase


Fronts ATG
WU 45x5,65x5,75x4
85x1RM...just set my first 1RM. 6 wks ago I was at 45x5
90xF

Hip thrust
130X6,7,7

Sissy squat BWx2X20

Stretch /rumble roll

 

[compudog]

1/27/14
M2/W4/D1
WU-
Jumping jacks
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-
Z press
WU w/DB's 5'sx20,10'sx6,15'sx4
OL bar@45x4x4

Rear rows
W/U bar@45x6,55x4
75x3x2..upped the weight by 5lbs

Clean and [email protected] set

DB rear row
15'sx5,5,5,5,20'sx4,4,4..upped the weight by 10lbs

Seated BO raises
15'sx5,5,5,5,20'sx4,4..upped the weight by 10lbs

Face pulls- bandx4x12


ABMAT work-

Crunch 2x12

Side crunch 2x12

Reverse crunch 2x12

Erector crunch 2x12

broomstick twists 12x100

Planks 46/24/60 sec holds

Stretch/rumble roll


M2/W4/D2
1/28/14
AM- Stretching/Kung Fu 1hr

PM-

WU-Foam roll/hula hoop
Hand to Toe: front leg lift w/ opposite hand tap to foot.
wipers/windmills/band pull aparts/6ways/BO shoulder rotations/side rotations

Work-

Strict curls
WU bar@12x20,22x6,32x4
95% 35x5
100% (old 1 RM) 37x5
new 1RM 57x1...20lb increase

Standing DB curls
20'sx5,5,5,5,25'sx3,3,3...10lb increase

Incline hammers
15'sx5x4...5lb increase

Standing french press
WU bar@15x20,25x6
35x5x4...5lb increase

Tri KB
20'sx4,4,4,4,25'sx4,4,4...10lb increase

Unilateral tri extension
15x3x10...5lb increase

Standing calf in/forward/out 50x15

One leg seated BB calf 45x30


Forearm DB curls
10'sx3x10

Reverse DB curls
10'sx3x10

Stretch/rumble roll


M2/W4/D3
1/29/14
Lower Power

WU-
Foam rolling
Jumping jacks 2x15
Bench leg raises 2x30
Bilateral glute raise 3x30
Front lunges 2x20
Side lunges 2x20
Clam shells 2x20
Wide squats 2x30
SLDL 2x30
Glute activation 2x30


Work-

Deads
WU bar@45x20,70x6,100x4
95% 118x5
100% (old 1 RM) 125x5
145x3,160x2
170x1RM ...45lb increase

RDL's
95% 70x6
100%(old 1 RM) 75x5
100x3,120x3
150x1RM...75lb increase


Fronts ATG
WU 45x5,65x5,75x4
85x1RM...just set my first 1RM. 6 wks ago I was at 45x5
90xF

Hip thrust
130X6,7,7

Sissy squat BWx2X20

Stretch /rumble roll

Wow, great work on the front squats, way to pull ahead!

 

[tacticalG]

Wow, great work on the front squats, way to pull ahead!

Thanks! I applied the info you gave and been workin' my ass off to keep it tight. I was pretty pumped up to reach that number yesterday! WOOHOO

 

[TheMovement]

Great job gal! Are your goals still the same?

 

[tacticalG]

Great job gal! Are your goals still the same?

Thank you! I tossed out the diet a couple months ago, in full bulk mode now Goal is working on percents and getting those numbers up.

 

[compudog]

Thanks! I applied the info you gave and been workin' my ass off to keep it tight. I was pretty pumped up to reach that number yesterday! WOOHOO

That's awesome and... sexy.

 

[TheMovement]

Get swole gal!

 

[harbonah]

Thank you! I tossed out the diet a couple months ago, in full bulk mode now Goal is working on percents and getting those numbers up.

You are killing it keep up the hard work!!