Christine's Workout Log

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    Quote Originally Posted by tacticalG View Post
    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!
    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
    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

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    Quote Originally Posted by tacticalG View Post
    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?
    •   
       

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    Quote Originally Posted by tacticalG View Post
    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
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Wow, great work Christine. The sled pulls are the answer. Buying a prowler was prolly the best $265 I ever spent...
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    Quote Originally Posted by compudog View Post
    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
    Quote Originally Posted by MANotaur View Post
    killing it!!!! nice arm back and arm work
    Thanks!!! I have DOMS like a MOFO today
    Quote Originally Posted by napalm View Post
    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
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    Quote Originally Posted by tacticalG View Post
    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!?
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Hell yeah!!!! I love DOMS!!!
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    I bet you do!
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Christine's weight loss journey



    Nov 08' 204lbs





    Oct 09' 196lbs



    Sept 10' 155lbs


    July 12' 140lbs
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    Quote Originally Posted by tacticalG View Post

    Nov 08' 204lbs
    wow! thats a crazy amount of weight! congrats!
    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
    wow! thats a crazy amount of weight! congrats!
    Thanks so much Dedication and Discipline.
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    Quote Originally Posted by tacticalG View Post
    Thanks so much Dedication and Discipline.
    so when are you gonna do a competition!?? and what part of tejas are you in?
    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
    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.
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    Quote Originally Posted by tacticalG View Post
    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
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
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    Great work gal! Loving the progress and the upkeep of motivation!
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    Christine, a prowler on grass just plain sucks. Best done on cement or rubber. It's easier to adjust...
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    Um, and awesome hardware..., and pics...
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    And just saw yhe rest of your pics...absolutely awsome all those pieces!! And thats a solid body too btw! Lol
    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 TheMovement View Post
    Great work gal! Loving the progress and the upkeep of motivation!
    Thank you And I see you started a journal, sweet!
    Quote Originally Posted by napalm View Post
    Christine, a prowler on grass just plain sucks. Best done on cement or rubber. It's easier to adjust...
    No go,huh.
    Quote Originally Posted by napalm View Post
    Um, and awesome hardware..., and pics...
    Thanks so much
    Quote Originally Posted by MANotaur View Post
    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
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    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!
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    Oh yea its gametime, trying compete with your drive lol
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    Quote Originally Posted by tacticalG View Post
    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 :-/
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    Quote Originally Posted by tacticalG View Post
    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!!
    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 TheMovement View Post
    Oh yea its gametime, trying compete with your drive lol
    Lol You got some pretty good drive yourself Game on!
    Quote Originally Posted by Bluespower View Post
    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
    Quote Originally Posted by MANotaur View Post
    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!!
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    Quote Originally Posted by tacticalG View Post
    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
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    Quote Originally Posted by Bluespower View Post
    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
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    Quote Originally Posted by tacticalG View Post
    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!
  29. New Member
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    Quote Originally Posted by compudog View Post
    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
  30. Professional Member
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    Lol, first time I've seen the hula hoop used during warm up. It does make sense though.

    Keep on killing it Christine!
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    Achievements Activity VeteranActivity AuthorityActivity ProPosting Pro

    Ur a genius!
    Olympus Labs Forum Rep
    Olympus Labs, turning mere mortals into Demigods!!!
    Visit us at: http://olympus-labs.com/
  32. New Member
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    Sep 2013
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    10
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    22
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    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?
  33. New Member
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    Quote Originally Posted by napalm View Post
    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
    Quote Originally Posted by TheMovement View Post
    Ur a genius!
    Nope. Just doing what works
    Quote Originally Posted by Bluespower View Post
    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
  34. New Member
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    5'6"  147 lbs.
    Join Date
    Sep 2013
    Age
    45
    Posts
    108
    Rep Power
    1754
    Level
    9
    Lv. Percent
    47.14%

    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
  35. New Member
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    Sep 2013
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    10
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    22
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    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
  36. New Member
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    Quote Originally Posted by Bluespower View Post
    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
  37. New Member
    tacticalG's Avatar
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    5'6"  147 lbs.
    Join Date
    Sep 2013
    Age
    45
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    108
    Rep Power
    1754
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    9
    Lv. Percent
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    11/11/13
    PM-Sled HIIT w 10/25/45lb weight plate 30m/stretch/rolling(again)lol
  38. New Member
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    Sep 2013
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    10
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    22
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    how are you feeling today after the sled WO?

    Great job on the new 5rm's! Especially the front squat
  39. New Member
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    Quote Originally Posted by Bluespower View Post
    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
  40. New Member
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    5'6"  147 lbs.
    Join Date
    Sep 2013
    Age
    45
    Posts
    108
    Rep Power
    1754
    Level
    9
    Lv. Percent
    47.14%

    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
  

  
 

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