Christal's Log Book

Training Training Logs
41

1/31/15 BW: 163.8

Walking Lunges 5 x about 24 steps @ BW, 30, 40, 50, 60 lbs
Incline Press 1 x 5 @ 95, 2 x 1 @ 115, 125, 3 x 3 (PR), 2, 1 @ 135 lbs
Wide Grip Rows 2 x 10 @ 90, 100
Monkey Chins* 6 x 1 @ BW, 10, 20, 15, 10, BW

*Monkey Chins: Hang from the bar with both hands, do a neutral grip chin up. Let go of one hand and swing and grab on to the bar with the other hand, do a chin up. Repeat for the other hand. Do a final chin up. 1 rep = 3 chin ups and a single arm bar hang for each arm. Add a weight belt to increase difficulty.

2/2/15

Back Squats 4 x 4 @ 205 lbs
DB Bench Press (NG Tucked) 5 x 10 @ 45s
Chest Supported Rows 6 x 10 @ 45, 70, 80, 70, 70, 70, 20 @ 45
Roman Chair Leg Lifts (w/ slow descent) 5 x 10

It was a very long weekend. We packed up all of our stuff and moved back into our fourplex in one of the units that needs renovating. It’s amazing how much stuff you can accumulate over the years. Right now, both my husband and I are sick probably from the stress of moving and not getting enough sleep.

Saturday’s training session was really good. I really enjoyed the monkey chins. My husband thought it would be cool to try a new chin up variation. The hang plus chin up really opens up your shoulder, works on your grip, and hits your back and biceps as well. I felt relatively fine while doing them, but I think I kinda tweaked my shoulder from doing too much too soon. I probably should have stuck with bodyweight for a bit with this exercise instead of adding weight. Oh well. Live and learn. :stuck_out_tongue:

I got an incline press PR! It’s been a while since I’ve gone heavy on incline. I just wanted to see where my strength levels were at. I think in the summer, I could only hit 115 for a few reps, so I’ve definitely gotten much stronger since then.

Today’s session was good. I kept everything very neutral grip and tucked to avoid messing with that shoulder that’s bugging me. I kept the weight relatively light.

42

2/4/15

Back Squats 2 x 5 @ 95, 135, 2 x 3 @ 155, 185, 4 x 8 @ 205 lbs
DB SA OH Press 2 x 5 @ 35, 50, 1 x 3 @ 50, 3 x 5 @ 45 lbs
Cable Rows 8 x 10 @ 110, 120, 130, 150, 140, 130, 120, 120 lbs

I took yesterday off because I was sick. Feeling better today. My husband pushed me and wanted me to get sets of 8 at 205. My legs are dead now. :stuck_out_tongue: Good session though.

43

2/5/15

At home workout:

Sally up sally down song with push-ups - failed miserably here. I’m not sure when I ended, but I was out of the game pretty early. Maybe 30 seconds?

Sally up sally down song with squats - Goblet squats w/ 35lb KB

Chin-ups - 1 x 3 @ BW,
2 x 3 @ 10 lb KB held in right foot,
2 x 3 @ 10 lb KB w/ left foot,
1 @ 35 lb KB (w/ right foot)
1 @ 35 lb KB (w/ left foot)

Furniture Slider Leg Curls 3 x 10 w/ both legs

There’s a lot of interesting exercises you can do at home. I wasn’t expecting to really get a good workout in without a ton of weight or equipment, but this seemed to work really well. I really like the furniture slider leg curls. I tried to do these one legged at first and my hamstring started cramping up horribly haha. This lets me know that I have a lot of room to progress with these. The chin-up variation was also very interesting. Having to stabilize the weight with one foot means that it’s loaded unevenly forcing you to balance and to work muscles unilaterally. Also, you have to flex your foot to keep the kettle bell on it, which seemed to work my hip flexor. It’s weird to feel your legs working while doing a chin-up. The Sally Up Sally Down song with push-ups was terrible. The hold at the bottom killed me haha. The squats weren’t as bad. My legs were burning, but I also definitely felt it in my back from having to hold the kettle bell in front of me (or maybe my back is sore from yesterday’s 80 rows, who knows?). Either way, it was a good workout. I’m happy with it. :slight_smile:

44

[quote]Babypowerlifter wrote:
Furniture Slider Leg Curls 3 x 10 w/ both legs

…I really like the furniture slider leg curls. I tried to do these one legged at first and my hamstring started cramping up horribly haha…
[/quote]

Took me ages to progress to one leg (prior to my knee injury).

These are indeed humbling, but work a treat. Ben Bruno has a number of other variations on them in his articles too, defo worth looking at if you have a chance.

45

[quote]raven78 wrote:

[quote]Babypowerlifter wrote:
Furniture Slider Leg Curls 3 x 10 w/ both legs

…I really like the furniture slider leg curls. I tried to do these one legged at first and my hamstring started cramping up horribly haha…
[/quote]

Took me ages to progress to one leg (prior to my knee injury).

These are indeed humbling, but work a treat. Ben Bruno has a number of other variations on them in his articles too, defo worth looking at if you have a chance.[/quote]

Thanks, I’ll definitely check him out! :slight_smile: Thanks for stopping by. :slight_smile:

2/6/15 BW: 166.8

High Step ups (24" in box) 6 x 10 @ BW, 30, 40, 50, 60, 40 lbs
Bench Press 4 x 7, 7, 6, 6 @ 135 lbs
Wide Grip Cable Rows 5 x 10 @ 90, 100, 110, 110, 110 lbs
2-1 Ecc. Leg Curls 4 x 5 @ 60, 70, 70, 70 lbs
Bicep Curls 4 x 8 @ 30s
Leg Lowerings (off of a bench) 5 x 10 @ BW, 10, 10, 10, 10
SL Calf Isos (standing) 3 x 30 sec @ 140 lbs

Got a lot of work in today. I’m happy with my benching today. I’m taking my time with it and only adding 1 rep each workout. This progression feels slow and tedious, but I know that it’s working and my strength is definitely increasing. Baby steps.

46

2/7/15 BW: 165.4

RDLs (w/ 1 min rest) 5 x 15 @ 155 lbs
MP 8 x 5 @ 45, 65, 85, 95, 95, 95, 95, 95 lbs
V-grip Pulldowns w/ lean back 5 x 10 @ 110 lbs

47

2/9/15 BW: 167.2

AM Workout:

Reverse Lunges 5 x 8 @ BW, 45, 65, 85, 65
DB Incline Press 4 x 11, 11, 8, 8 @ 50s
TRX Rows 4 x 10
Decline Abs w/ bar OH 3 x 5 @ 30, 40, 50 lbs

PM Workout:

Paused Back Squats 1 x 10 @ 135 lbs
Decline Abs 3 x 10, 15, 10 @ BW, 10, 15 lbs
Toes to bar 5
Chin ups 10, 6
Mile Run @ 6.8 pace

2/10/15 BW: 166.4

Hip Adductor 4 x 10 @ 110, 110, 120, 120 lbs
Hip Abductor 4 x 10 @ 110, 110, 120, 120 lbs
2-1 Eccentric Leg Curls 4 x 10 @ 70 lbs
DB Bench Press 3 x 7, 8, 9 @ 50s
Bench Press w/ 2 resistance bands (= + or - 90 lbs) 1 x 5 @ 45, 1 @ 65 lbs
TRX Bicep Curls - 6
Skin the cat holds - 3 for 5-10 seconds

I did weird exercises today. My knees felt a little clicky this morning and I didn’t feel like squatting so I did some machine work for my legs. My DB bench was also off. Apparently, I’m sore from yesterday’s DB incline. I forget when I’m sore until I start lifting. So I took it easy today. The thing with training full body everyday is that sometimes there’s some overlap with certain exercises. Incline is too close to bench so trying to replicate the same workout the next day isn’t always possible. I still got some work in though. We threw in some gymnastic moves afterward. I love skin the cats for opening up your shoulders and strengthening your biceps and pecs. I have a huge respect and admiration for gymnasts and what they do. They are ridiculously strong, flexible, and coordinated. For about 2 years my husband and I didn’t touch a barbell and just did bodyweight movements. Our upper bodies got very strong as a result, but it was harder to heavily load the lower body. Now that we’ve come back to weight lifting, I think incorporating both is very beneficial.

48

2/11/15 BW: 165.2

Back Squats 5 x 3 @ 205 lbs
Calisthenics:
Push-ups → close grip push-ups → diamond push-ups → dips → handstand push-ups w/ 4" block → handstand p/u w/ 3" block
Chin-ups → pull-ups → L sit chin-ups → L sit pull-ups
Deck squats → 1 legged deck squats → shrimp squats

Fun workout today. We just did various reps on each exercise until it got challenging. I was able to get 5 handstand push-ups with a 3" yoga block for assistance. The goal is to get one real handstand push-up. According to people we know who can do them, it seems to work out that if you can overhead press 1/3 of your weight per hand with dumbbells, you should have the strength necessary to do a handstand push-up. I may just need to work on my coordination because I can overhead press the 55 lb dumbbells which is 1/3 of my bodyweight. Either way, I think the yoga blocks are a good way to work up to these. You can have it at different angles to make it taller or shorter depending on how much assistance you need.

49

Great strength work in here and I enjoy reading your log

50

[quote]Alpha wrote:
Great strength work in here and I enjoy reading your log[/quote]

Thank you! That means a lot to me. :slight_smile: I enjoy reading your log too. Your workouts are ridiculous and super human. It’s very inspiration to read and a good reminder to me that you can always do more and push yourself harder. Thanks for stopping by, Alpha! :slight_smile:

2/11/15

PM Workout
My husband’s Booty Camp class which included lots of reverse lunges, goblet squats, single leg deadlifts, core work, and hamstring work.

2/12/15 BW: 164.0

AM Workout
High Step Ups 5 x 10 @ BW, 30, 30, 30, 30 lbs
Military Press 3 x 5 @ 45, 65, 85, 5 x 5 @ 100 lbs (Volume PR)
Weighted Chin ups (NG) 5 x 3 @ 33 lbs (Volume PR)
Decline Abs w/ BB OH 2 x 5 @ 30, 40 lbs
SL Decline Abs 2 x 8, 10 @ BW
Single Arm Bar Hang - 20 seconds per arm

PM Workout
Taught a Muscle Fit class which included lots of squats, lunges, push-ups, planks, and rows.

Good day today! I got two PRs. I’ve been sandbagging a little bit on my military press. I haven’t tried to improve my 5 x 5 workout in a while. I think it’s just because I’ve been really focused on the bench press for powerlifting, but I definitely need to pay attention to where my military press is at and try to improve that as well. I think I could probably do 5 x 5 @ 105, but it’s still a PR so I’m happy with it for now. I also got a weighted chin-up PR. :slight_smile: I was conservative there too and only added 3 lbs from the last time I attempted this. I’m learning that it’s all about steady progress over time. It adds up.

Also, my weight is down a bit! Yay! I’m trying to eat almost no carbs past 5pm. I like it so far. We’ll see how it goes. I usually work out in the morning so it doesn’t seem to affect my energy to limit carbs in the evening. I have been doing classes in the evenings though recently which is throwing me off a little. It’s making me more sore and I’m not used to it. :stuck_out_tongue: I definitely saw a drop off in strength with my step ups this morning. I’ll probably be more recovered tomorrow though. :slight_smile:

51

2/13/15 BW: 162.8

Back Squats 4 x 4 @ 205 lbs
Bench Press 4 x 7, 6, 5, 5 @ 135 lbs
Cable Rows 6 x 10 @ 120, 130, 140, 150, 160, 120 lbs
2-1 Eccentric Leg Curls 3 x 5 @ 70 lbs
Roman Chair Leg Lifts 3 x 15 @ BW
SL Calf Raises 2 x 20 @ BW
Around the clock bent over DB flys 2 @ 12s

My back squats felt really good today. They were a lot faster than the last time I did them. My bench press was off today though. Maybe I’m tired from all the push-ups I’ve been doing recently. Either way, that means I have to restart my bench press cycle back at 3s. :frowning: Oh well. I’ll keep the reps challenging by doing paused reps until I can’t anymore. Today was the first time attempting 160 for reps with cable rows. It didn’t feel much different from 150. It was still challenging, but my back seems to be getting a lot stronger. Full stack, here I come! :slight_smile:

Also, my bodyweight was down again this morning! Yay! So this no carbs after 5 thing seems to be working.

52

2/14/15 BW: 165.2

Walking Lunges (about 24 steps) @ BW, 30, 40 lbs
BB OH Press 3 x 5 @ 45, 65, 85, 5 x 4 @ 105 lbs

Cable circuit w/o rest:
V-Grip Pulldowns - 5 x 12, 10, 8, 10, 12 @ 100
Tricep Pushdowns - 5 x 12, 10, 8, 10, 12 @ 100, 110, 120, 110, 80
Wide Grip Rows - 5 x 12, 10, 8, 10, 12 @ 100

Short session today. That circuit killed me. My father-in-law loves lots of reps with short rest periods. We decided to follow what he does for the last half of the workout. Oh man. My arms hurt so bad.

I got some good news/bad news today. Good news: One of my best friends is getting married. I’m one of her bridesmaids. Bad news: The only date she could get available to get married is the day of my powerlifting meet! :frowning: I have to miss the state competition!!! AHHHHH!!! I’m pretty bummed. I’ve been training for this for months. I know there are other meets this year, but I had my heart set on going to this one. I guess on the bright side, I will have more time to train. Ugh. I’m still not a happy camper. I’m happy for my friend and that she found true happiness and love and blah, blah, blah, haha, but…but…lifting! Oh well. :stuck_out_tongue: I’ll just have to kill it at the next meet.

53

2/16/15

In home workout:

Chin-up/Push-up ladder on 90 sec timer
Chin-ups 1, 2, 3, 4, 5, 4, 3, 2, 1
Push-ups 2, 4, 6, 8, 10, 8, 6, 4, 2
Hackenshmidt Squats 4 x 10 @ BW, 15, 15, 15, 15
Slider Leg Curls 4 x 10 w/ both legs

2/17/15 BW: 165.4

Back Squats 2 x 5 @ 95, 135, 2 x 3 @ 155, 185, 2 x 1 @ 205, 235, 1 x 12 @ 205 lbs
Incline Press 1 x 10 @ 95, 1 x 9 @ 115, 2 x 10 @ 105, 95 lbs
DB Rows 5 x 10 @ 60, 65, 70, 75, 80 lbs
Decline Abs w/ OH BB 3 x 5 @ 30, 40, 50 lbs
Roman Chair Leg Lifts 3 x 20 @ BW
Slider Lunges 2 x 10 @ BW, 20 lbs
Slider Leg Curls 1 x 3 @ single leg, 2 x 10 @ both legs

My legs felt strong today. I decided to go for an all out set of 12 @ 205. Here’s a video. Everything else felt good today. I was trying to go for 10 reps @ 115 on incline, but just missed it. Next time.

54

[quote]Babypowerlifter wrote:
2/14/15
I got some good news/bad news today. Good news: One of my best friends is getting married. I’m one of her bridesmaids. Bad news: The only date she could get available to get married is the day of my powerlifting meet! :frowning: I have to miss the state competition!!! AHHHHH!!! I’m pretty bummed. I’ve been training for this for months. I know there are other meets this year, but I had my heart set on going to this one. I guess on the bright side, I will have more time to train. Ugh. I’m still not a happy camper. I’m happy for my friend and that she found true happiness and love and blah, blah, blah, haha, but…but…lifting! Oh well. :stuck_out_tongue: I’ll just have to kill it at the next meet. [/quote]

Oh man, I would be pretty bummed too. I get pretty upset if I have to miss a gym session, I can only imagine finding out about missing the State Meet.

Chin up, it will pass.

55

That set of 12 at 205 was very impressive! Nice work all around.

56

[quote]Seachel_25 wrote:

[quote]Babypowerlifter wrote:
2/14/15
I got some good news/bad news today. Good news: One of my best friends is getting married. I’m one of her bridesmaids. Bad news: The only date she could get available to get married is the day of my powerlifting meet! :frowning: I have to miss the state competition!!! AHHHHH!!! I’m pretty bummed. I’ve been training for this for months. I know there are other meets this year, but I had my heart set on going to this one. I guess on the bright side, I will have more time to train. Ugh. I’m still not a happy camper. I’m happy for my friend and that she found true happiness and love and blah, blah, blah, haha, but…but…lifting! Oh well. :stuck_out_tongue: I’ll just have to kill it at the next meet. [/quote]

Oh man, I would be pretty bummed too. I get pretty upset if I have to miss a gym session, I can only imagine finding out about missing the State Meet.

Chin up, it will pass.[/quote]

Thanks! Yeah, it’ll be fine. I’m researching right now to figure out when I can compete next. :slight_smile:

57

[quote]LiftingStrumpet wrote:
That set of 12 at 205 was very impressive! Nice work all around.[/quote]

Thank you!! :smiley:

58

2/18/15 BW: 165.2

Walking Lunges 3 x about 24 steps @ BW, 40, 50 lbs
Skin the cat 2 x 1
Dips 5, 5
My husband’s booty camp: Reverse Lunges 3 x 10 @ 25 lbs, Goblet Squats 3 x 10 @ 40 lbs, Slider Leg Curls 3 x 10 @ both legs, tons of ab work.

We basically took today off from lifting. My husband wasn’t feeling it at the gym, so we decided to take a walk and worked out a little at this adult playground in town. It has rings, a parallel bar, chin-up bars, and a bunch of other stations. It’s pretty cool. We used to go there all the time in the summer back when we didn’t have a gym membership. Besides that, I joined my husband for his booty camp class.

59

2/19/15 BW: 163.4 lbs

RDLs w/ 1 min rest 5 x 15 @ 160 lbs
DB Bench Press 1 x 10 @ 35s, 5 x 10 @ 50s
Chest Supported Rows (w/ handles for extra ROM) 7 x 10 @ 45, 55, 70, 80, 70, 55, 45
Roman Chair Leg Lifts 3 x 20, 15, 15
Single Leg Calf Isos 3 x 30 sec @ 140 lbs
Single Arm Bar Hangs 3 x 10 sec @ BW
Lateral Raises 5 x 10 @ 15s
Bicep Curls 3 x 9 @ 30s
Toes to bar 5, 6

Longgggg training day today! My husband had a client right after we finished training so my 2 hour workout turned into a 3 hour workout. I felt good today though. The day off from heavy stuff yesterday helped. I finally got those stupid DB bench reps. I think I’ve just always attempted that workout while sore. Those RDLs on a timer killed me. They always make me want to throw up. You get just enough rest to keep doing them, but not enough to not make you physically ill. Yay, conditioning!

Besides that, I got to train an 8 year old today. :slight_smile: That was fun. My husband trains her mom and they had a half day at school and no babysitter, so she decided to work out with us. I taught her goblet squats, single leg DB deadlifts, DB overhead press, and some chin ups. She was awesome. Like most little kids, she had great flexibility and had no problem getting into a perfect squat. Overall, it was a good lifting day. :slight_smile:

60

2/20/15 BW: 164.8

Front Squats 2 x 5 @ 95, 135, 5 x 3 @ 155, 185, 185, 185, 185, 1 x 10 @ 135 lbs
Single Arm DB OH Press 4 x 10, 10, 8, 6 @ 45 lbs
Wide Grip Cable Rows 2 x 10 @ 90 lbs
Rear delt flys 6 x 10 @ 15s, 15s, 20s, 15s, 15s, 15s

My glutes were sore from yesterday’s RDLs, so I decided to front squat. I now remember why I never front squat haha. My neck and shoulders turn a funny shade of crimson. Someone asked if I got sunburned lol. And you feel like you can’t breathe the whole time. I know they’re useful, but I don’t think I can bring myself to include them into my regular training. My quads get hit pretty well from back squats so I’m not sure that they’re that necessary for me. Besides that, pretty normal training day.