Christine's Workout Log - AnabolicMinds.com - Page 2

Christine's Workout Log

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    Quote Originally Posted by Bluespower View Post
    No bars here yet either..Maybe when things slow up a bit I will. Looks like you got some good support here already though

    Progress pics look great! Keep it up..
    Prob get them tomorrow, unlike you.lol Cool..Thanks, working on it

    [QUOTE=napalm;4166534]What kind of RC exercises are you doing in your warmup?[/QUO

    External rotation w/band 1x15
    Internal rotation w/band 1x15
    lying external rotation w/5lb DB

    Quote Originally Posted by MANotaur View Post
    I like tabatas...i use a tabata timer while lifting-it helps me keep everything under a minute.

    do you have any specific goals?
    Me too! That's awesome. I've always wanted to try that with weights. Like what are you doing, DL's, squats? I'm doing 20sec w/10sec recovery, total 7m per round. Plie jacks, sprint shooters,frog jumps,etc.

    I just came off bulking, right now leaning out. Hope to be done with this diet come Jan. Overall goal is to powerlift, get away from bbing. Learning new stuff everyday, can't get enough!

    Quote Originally Posted by TheMovement View Post
    Haven't seen someone use tabata in a while, keep on trucking gal
    Thank you for that!

    W2 D5 9/13/13
    1660/145/53/140 c/c/f/p

    AM- Fasted cardio box 30m w/10m WU/stretch

    PM-Lower power

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

    Box squat
    WU 45lbsx8,65lbsx5
    Working sets- 80% 75lbsx4, 85% 65lbs x21,19,17 rep to failure all 3 sets

    RDL
    60% 45lbsx4x8

    DL
    70lbsx4x6

    Hip thrust (in the rack)
    bar@45lbsx2x20

    Stretch/rumble roll

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    You picked the right assistance, awesome work..,
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    HIP THRUSTS 4TW!!!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
    •   
       

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    Quote Originally Posted by napalm View Post
    You picked the right assistance, awesome work..,
    Right on, thanks for the input.
    Quote Originally Posted by TheMovement View Post
    HIP THRUSTS 4TW!!!
    Haha That's what I'm sayin'


    W2 D6 9/14/13
    1660/102/48/160 c/c/f/p

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

    Stretch/rumble roll

    Have a great weekend guys
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    WOMAN!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Quote Originally Posted by TheMovement View Post
    WOMAN!
    MAN!

    W3 D1 9/16/13
    1600/135/31/143 c/c/f/p

    AM- fasted HIIT20m w/10m WU

    V-ups 4x24
    Seated oblique twist 1x50
    Oblique roll crunch 4x10
    Stacked crunches 2x30
    Plank sec. holds 33,27,20..I suck at these.lol

    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@45lbsx20,70lbsx8
    Work set-
    85% 110lbsx5,5

    Assisted Pullup 110lb band
    5x5

    1 arm row 20lb DB w/15lb chains
    80% 35lbsx4x5

    Z press
    bar@45lbsx3x5

    Strict curls
    60% 25lbsx5x10

    Stretch/Rumble roll




    W3 D2 9/17/13
    1600/117/52/125 c/c/f/p

    AM- Fasted cardio box 30m w/10m WU/stretch


    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
    Working set- 50% 60x5x12

    Front squat
    Bar@45x4x12

    Walking lunges
    10'sx4x12

    Step ups w/kickback
    10'sx4x12

    Stretch/rumble roll
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    Good work!
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    So ya coming after my strict curl PR huh lol good work gal
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Quote Originally Posted by Sean1332 View Post
    Good work!
    Thanks Sean, really appreciate that.
    Quote Originally Posted by TheMovement View Post
    So ya coming after my strict curl PR huh lol good work gal
    Ha, better watch out Thanks so much.


    W3 D4 9/19/13
    1600/145/55/96 c/c/f/p

    AM- fasted tabata 2rounds/stretch


    PM-

    BB upper

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

    Assisted pull-up 4x12

    Arnold presses
    15'sx4x12

    Seated BO lat raise
    10'sx4x12

    Dips
    10lbx4x12

    Standing BB tri
    22lbsx4x12

    Lying DB extension
    10'sx4x12

    Stretch/rumble roll




    W3 D5 9/20/13
    1600/69/49/146 c/c/f/p

    Lower power

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

    Box squat
    WU bar@45lbsx20,65lbsx6
    Working set- 85% 80lbsx2x5

    RDL
    80% 60lbsx4x5

    DL
    95lbsx3x5

    Hip thrust (in the rack)
    bar@45lbsx20,65lbsx2x10,80lbsx 10,100lbsx8

    Stretch/rumble roll

    I didn't do AM cardio, just wanted to lift FTW!!!
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    9/21
    WK3 D6

    Tabata 3 rounds

    V-ups 4x24
    Seated oblique twist 1x50
    Oblique roll crunch 4x10
    Stacked crunches 2x30
    Plank sec. holds 42,37,39

    Stretch/rumble rolling for an hour.ugh

    Looking forward to next week, upping the weights.

    Have a great weekend everyone
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    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
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    Great work Christine...
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    Quote Originally Posted by napalm View Post
    Great work Christine...
    Thank you so much. I'm getting stronger napalm!! This makes me happy happy happy
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    Kickin some ass in here, huh???
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    A StepUp with a Kickback huh.... Id land on my face lol
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Any more update pics??? c'mon!!!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by Sean1332 View Post
    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
    Quote Originally Posted by TheMovement View Post
    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
    Quote Originally Posted by MANotaur View Post
    Any more update pics??? c'mon!!!
    I am an old granny. Why on earth would you want pics?lol
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    Quote Originally Posted by tacticalG View Post

    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.
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    Quote Originally Posted by compudog View Post
    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
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    Quote Originally Posted by tacticalG View Post
    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
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
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    Quote Originally Posted by TheMovement View Post
    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
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    Quote Originally Posted by tacticalG View Post
    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.
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    Yeahhhhhhhh squats!!
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    Quote Originally Posted by compudog View Post
    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
    Quote Originally Posted by Sean1332 View Post
    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
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    Do you program your own training?
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    No. Open for all suggestions.
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    If you're getting stronger and remaining healthy, then I wouldn't change anything.
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    I am. Thanks Sean
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    granny?? lol hardly your a babe!

    by far one of the best bodies on here!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Quote Originally Posted by MANotaur View Post
    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@45lbsx20,70lbsx6,95lbsx4,1 35lbsx3
    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!
  31. New Member
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    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
  32. Senior Member
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    Quote Originally Posted by tacticalG View Post
    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!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
  33. New Member
    tacticalG's Avatar
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    Quote Originally Posted by MANotaur View Post
    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?
  34. Advanced Member
    compudog's Avatar
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    Quote Originally Posted by tacticalG View Post
    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.
  35. New Member
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    Quote Originally Posted by compudog View Post
    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
  36. New Member
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    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
  37. Senior Member
    MANotaur's Avatar
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    Quote Originally Posted by tacticalG View Post
    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!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
  38. Senior Member
    TheMovement's Avatar
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    Nice progess gal! Keep on pressing!
    Bigger and Better Is all I KNOW!!!
    Current Log= http://anabolicminds.com/forum/supplement-reviews-logs/250352-follidrone-cutting-package.html
  39. New Member
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    adios horse **** cardio and hello sled pulling fun
  40. New Member
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    Quote Originally Posted by MANotaur View Post
    NICE!!! the sled HIIT is the way to do it!
    This will for sure burn the fat off! Thanks
    Quote Originally Posted by TheMovement View Post
    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!
    Quote Originally Posted by Bluespower View Post
    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!
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