Christine's Workout Log

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  1. 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
    [email protected],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
    [email protected],20

    Walking lunges
    10'sx25,20

    Step ups w/kickback
    10'sx20,20

    Stretch/rumble roll


  2. Great work Christine...
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  3. 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

  4. Kickin some ass in here, huh???
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. A StepUp with a Kickback huh.... Id land on my face lol
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196
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  6. 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.

  7. 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

  8. 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.

  9. 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

  10. 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
    Current Log: http://anabolicminds.com/forum/workout-logs/291581-officially-chasing-abs.html#post5714196

  11. 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 [email protected],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

  12. 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.

  13. Yeahhhhhhhh squats!!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. 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

  15. Do you program your own training?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. No. Open for all suggestions.

  17. If you're getting stronger and remaining healthy, then I wouldn't change anything.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. I am. Thanks Sean

  19. 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.

  20. 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
    [email protected],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!

  21. 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- [email protected],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

  22. 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- [email protected],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.

  23. 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?

  24. 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.

  25. 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
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