Christine's Workout Log

[tacticalG]

I'm looking for a new forum home, mind if I join you guys?

Christine

Stats-
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

Goal- drop body fat to 19%

 

[compudog]

I'm looking for a new forum home, mind if I join you guys?

Christine

Stats-
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

Goal- drop body fat to 19%

Not at all, welcome.

 

[Mp859]

Welcome

 

[tacticalG]

Not at all, welcome.

Welcome

Thank you for the warm welcome, much appreciated

W1 D4 9/5/13 Upper power

AM- fasted cardio box 30m/stretch

PM-

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

Rack pulls
WU-45lbsx20,75lbsx5,95lbsx3
Work set-
100% 130lbsx2
80% 105lbsx3x5

Assisted Pullup 140lb resist- 3x5

1 arm row
60% 25lbsx3x8

Strict curls
50% 22lbsx8x8

Stretch/Rumble roll

WOOHOO It's almost football time!!!!!!!!!!!!!!! GO BRONCOS!!!!!!!!!!!!

 

[tacticalG]

W1 D5 9/6/13
1640/116/58/154 c/c/f/p

AM- Plyo 30m w/10m WU
Stretch/foam rolling

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

BB lower-

Squats w/chains
WU- Barx20
Working set- 65% 80x4x5

Front squat
Barx2x12

Walking lunges
10'sx2x12

Step ups
10'sx2x12

4 corner farmers 1roundx 20DB

Stretch/rumble roll

I was pretty pumped up this morning. Awesome game last night and woke up with no pec pain from the pull-ups
Next week I'll strap a 5lb plate to my belt. That should take my 140 resist band down to 135, and we'll go from there. Going to keep adding on weight weekly. Overall goal is to do pull-ups on my own. I will get this!!!!!

Have a good one guys!

 

[puccah8808]

Subbed

 

[TheMovement]

Welcome on in and hope you grow to love the community here!

 

[tacticalG]

Subbed

Thanks girl! Love the avi

Welcome on in and hope you grow to love the community here!

Thank you so much This place is pretty frickin awesome! Everyone works hard, no drama, and not a bunch of blah,blah,blah. Love it!

W1 D6 9/7/13- Off day
1650/100/63/145 c/c/f/p

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

Stretch/lacrosse and rumble rolling..hurts so good

 

[Sean1332]

Powerlifting competition coming up??

 

[TheMovement]

No problem young lady! Any goals in mind?

 

[tacticalG]

I wish! That is my ultimate goal, to do a meet one day. I'm just learning, this is all new to me and I love it!!!! Any advice/tips would be appreciated
Thanks for stopping by. Your AVI is badass!

 

[tacticalG]

No problem young lady! Any goals in mind?

I wanna be a powerlifter when I grow up I'm old as dirt, but I feel like I'm in my late 20's

 

[Sean1332]

I wish! That is my ultimate goal, to do a meet one day. I'm just learning, this is all new to me and I love it!!!! Any advice/tips would be appreciated
Thanks for stopping by. Your AVI is badass!

Any question you got just ask. There's a pluthera of information here on this forum. Several of us compete as well

 

[tacticalG]

Any question you got just ask. There's a pluthera of information here on this forum. Several of us compete as well

Thanks so much Sean Oh, for sure I'll ask questions. That is so awesome!!! I'm pumped up just to talk to you guys

 

[TheMovement]

I wanna be a powerlifter when I grow up I'm old as dirt, but I feel like I'm in my late 20's

Sweet I cant wait for my power lifting comp, def. going for the best amateur award myself lol

 

[tacticalG]

Sweet I cant wait for my power lifting comp, def. going for the best amateur award myself lol

LOL...And just where is your workout log young man?

 

[TheMovement]

Im just starting another its within my signature your welcome to join in

 

[Bluespower]

Found a new home I see I may join you over here. The other forum is dead :-/ here there doesn't matter, work hard just the same right!

 

[tacticalG]

Im just starting another its within my signature your welcome to join in

Awesome!! I will do that, thanks

Found a new home I see I may join you over here. The other forum is dead :-/ here there doesn't matter, work hard just the same right!

My training partner, you found me Of course, get that journal up and running ASAP!! I know it's so sad, all those years
Everyone here works their ass off, no BS games. This forum rocks, join us!!!!

 

[Sean1332]

woo! more powerlifters!

 

[MANotaur]

found you!!!

oh and subbed

 

[tacticalG]

woo! more powerlifters!

found you!!!

oh and subbed

HAHA

Hey, thanks!!!

Time for some football Sunday!!!!!WOOHOO

Have a good one

 

[MANotaur]

HAHA

Hey, thanks!!!

Time for some football Sunday!!!!!WOOHOO

Have a good one

i know!!! fantasy football season is officially on!!!! i am some kinda of Hap-pay hap-pay hap-pay!

 

[tacticalG]

i know!!! fantasy football season is officially on!!!! i am some kinda of Hap-pay hap-pay hap-pay!

That's a fact Jack!!!! How did your teams do?

 

[napalm]

Late, but in...

 

[tacticalG]

Late, but in...

Woohoo, thanks napalm


W2 D1 9/9/13 Upper power
1645/141/42/147 c/c/f/p

AM- fasted HIIT30m w/10m WU/stretch

PM-

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

Rack pulls
WU-barx20,70lbsx5,95lbsx4
Work set-
80% 120lbsx4
85% 100lbsx10,11,12 max reps for all 3 sets

Assisted Pullup 140lb band resist w/plate
5lbsx1x5
10lbsx2x5
15lbsx1x5

1 arm row 15lb DB w/15lb chains
70% 30lbsx4x6

Strict curls
55% 24.5lbsx8x8

Stretch/Rumble roll

So I said this week I would be adding a weight plate to banded pullups. 5lbs felt like nothing, 10lbs felt a little something,15lbs was feeling challenging. Yeah buddy!! We'll see how the pec feels in the morning. If it's all good, going to add more weight next time. Yes I know this is not a chest exercise, but pecs do get involved, and just coming off a pec tear, I feel everything.
I was having way to much fun with chains today! Thank you Sean1332, awesomeness!!!!! Here's my silly face that all the kids do on facebook.hahaha

 

[tacticalG]

Invalid Link Removed

 

[tacticalG]

Invalid Link Removed

 

[compudog]

Hey looking good.

 

[Sean1332]

hell ya! good work

women lifting = hot

 

[napalm]

women doing rack pulls = hot

Fixed...

 

[TheMovement]

Shocking!!! Now lets see you keep these lifts up...better yet improve them!

 

[MANotaur]

chains are a nice look for you!

 

[Bluespower]

Awesome!! I will do that, thanks


My training partner, you found me Of course, get that journal up and running ASAP!! I know it's so sad, all those years
Everyone here works their ass off, no BS games. This forum rocks, join us!!!!

I followed the trail of flurry crumbs:food:

Yeah I guess..Really makes no difference to me. Just a place to log WO's. All the good members are long gone except for Phil stopping by once and a while..Glad you found a place you can log your WO's at. I just may do that Keep up the great work Christine!

 

[tacticalG]

Hey looking good.

Thanks, I'm in progress. Much work to be done.

hell ya! good work

women lifting = hot

Thanks, I love them chains I feel all women who lift are hot..especially PLer females

Fixed...

Haha thanks napalm

Shocking!!! Now lets see you keep these lifts up...better yet improve them!

I got this, ain't no thang. Sit back and watch!

chains are a nice look for you!

Thanks! Playing with chains is a must, right?

I followed the trail of flurry crumbs:food:

Yeah I guess..Really makes no difference to me. Just a place to log WO's. All the good members are long gone except for Phil stopping by once and a while..Glad you found a place you can log your WO's at. I just may do that Keep up the great work Christine!

Haha I wish those bars would hurry up already!

I know, that man is amazing.. Everyone here is just awesome, bring your ass.. Thanks partner


W2 D2 9/10/13
1660/135/55/144 c/c/f/p

AM- Fasted cardio box 55m w/10m WU/stretch


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

BB lower-

Squats
WU- Barx20
Working set- 60% 70x4x10

Front squat...I can't get with the program on these. The move is just funky to me. Suck it up and shut up Christine
Barx3x12

Walking lunges
10'sx3x12

Step ups
10'sx3x12

4 corner farmers 2rounds x 20DB

Stretch/rumble roll

 

[tacticalG]

W2 D4 9/12/13
1650/136/51/149 c/c/f/p

AM- fasted tabata 2rounds/stretch


PM-

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

Assisted pull-up 4x10

DB Z press...first time, loved it. Thanks Sean1332
15lbx3x12

Seated BO lat raise
10'sx3x12

Dips
10lbx3x12

Standing BB tri
19.5lbsx3x12

Lying DB extension
10'sx3x12

Stretch/rumble roll

 

[TheMovement]

Haven't seen someone use tabata in a while, keep on trucking gal

 

[Bluespower]

Haha I wish those bars would hurry up already!

I know, that man is amazing.. Everyone here is just awesome, bring your ass.. Thanks partner

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..

 

[napalm]

What kind of RC exercises are you doing in your warmup?

 

[MANotaur]

I like tabatas...i use a tabata timer while lifting-it helps me keep everything under a minute.

do you have any specific goals?

 

[tacticalG]

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

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

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!

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

 

[napalm]

You picked the right assistance, awesome work..,

 

[TheMovement]

HIP THRUSTS 4TW!!!

 

[tacticalG]

You picked the right assistance, awesome work..,

Right on, thanks for the input.

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

 

[TheMovement]

WOMAN!

 

[tacticalG]

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

 

[Sean1332]

Good work!

 

[TheMovement]

So ya coming after my strict curl PR huh lol good work gal

 

[tacticalG]

Good work!

Thanks Sean, really appreciate that.

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@45lbsx20,65lbsx2x10,80lbsx10,100lbsx8

Stretch/rumble roll

I didn't do AM cardio, just wanted to lift FTW!!!

 

[tacticalG]

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