Christal's Log Book

Training Training Logs
121

[quote]tropicalshoes wrote:

[quote]Babypowerlifter wrote:

[quote]tropicalshoes wrote:
Uh so love that picture standing on your man !!! relationship goals… haha

and you do strongman stuff too!! Mirin’ over here :slight_smile: [/quote]

Haha, thanks! My hubby’s been working on his bridges and wanted to see if he could hold me up. What would be really cool is if I could be on the bottom. He’s 230 lbs though so I’d probably break my back trying to do that haha. Maybe in a few years lol.

Haven’t done strongman yet. I’d love to try it sometime soon though! I feel like I might actually be better suited for it because I am pretty tall for a powerlifter (5’8"). Maybe longer legs would give me an advantage for yolk or farmer’s walk? Who knows. I’m getting my feet wet with powerlifting first because there are only 3 events. It seemed less intimidating to me. How about you? Do you compete in both?[/quote]

I’ve only done powerlifting, I would love to mess around with some strongman stuff, but i’m kind of clumsy haha[/quote]

Haha, yeah, I usually am too. Walking with weight is not too bad for me, but I would definitely have to work on my log press a lot. I have a fairly strong overhead press, but jerks are very difficult for me. I’m a bit of a wimp when it comes to having weight over my face. :stuck_out_tongue: It’s totally a mental thing that I need to get over. Or I could just become a beast and be able to strict press the log weight, haha. That might work too. :slight_smile:

4/20/15

PM Workout
High Step Ups (20" box) 2 x 20 @ BW
More Duck Walks
Push-ups (chest to ground) 18, 15, 10, 12
Chin-ups 10, 7, 5, 6

4/21/15 BW: 162.6

Walking Lunges 5 x 40 steps @ BW, 25, 25, 25, BW
DB OH Press (Single Arm) 2 x 10 @ 30, 35, 3 x 15 @ 35, 35, 30 lbs
Hammer Strength Iso Row 1 x 10 @ 50 lbs, 4 x 10 @ 90 lbs
L-sit holds
Flutter kicks 2 x 100
Mile Run 1.0 incline @ 6.0 mi/hr pace, HR 174 bpm
Bicep Curls 3 x 10 @ 30s
Single Leg Calf Raises 3 x 15 @ BW

Lots of reps today. Because I still can’t load my back heavily, I get to do tons and tons of reps at lighter weights. After 200 reps of lunges, my legs were definitely feeling it. I kept the overhead pressing light too for more reps. My mile run was uncomfortable as usual. I think I will keep the pace the same for a bit and see if I can get my heart rate down before increasing the speed. Good session today overall.

122

4/22/15 BW: 162.0

Duck Walks 4 x 10 meters + 10 meters (forwards and backwards)
@ BW, 10 lb, 25 lb (w/ pauses), only forward @ 60 lb sandbag

Single Leg Hypers 5 x 8 @ BW

Pull-ups + toes to bar 8 (video), 4, 4, 4

Push-ups, chest to ground w/ 6 inch handles 4 x 10

Mile run 1.0 incline @ 6.0 mi/hr pace - HR 174 bpm

I had a great session today. Those duck walks are incredibly challenging. More so than you would think. They are basically low squat walks, with your ass to grass while holding a sandbag walking forwards and backwards without rest. After a little while, your quads are on fire. My glutes were super duper sore from yesterday’s walking lunges, but this really added to the burn. My husband ended up using a 60 lb sandbag for his top set and even though 25 lbs was difficult for me, I wanted to try it just for kicks. I got it walking forwards, but backwards was a no go. I awkwardly fell on my butt when trying to reverse direction, haha.

I got a new PR for pull-ups + toes to bar. Video attached. Also, this is the first time trying low back work in about a week. The single leg hypers felt good. I went nice and slow. It actually made my back feel better. I think the stretching and working the muscle a little was good for it.

The mile runs still suck. I really need to listen to music or something. Running with absolute silence is boring. Maybe I’ll have to invest in an ipod or whatever it is that people use these days. I still have a flip phone, haha.

123

4/23/15 BW: 162.0

Squat Iso 2 x 30 seconds @ 34 lbs
Lunge Iso 2 x 30 seconds @ 34 lbs
Jefferson Curl Iso 2 x 30 seconds @ 16 lbs
Single Leg Deadlift Iso 2 x 30 seconds @ 34 lbs
Dip Iso 2 x 15, 20 seconds @ BW
Fallout Iso (on knees) 2 x 30 seconds
Machine Rear Delt Flys 4 x 10 @ 40, 50, 60, 70 lbs
Z-Presses 4 x 10 @ 20, 30, 30, 30, 2 x 15 @ 30 lbs
Chin-ups 6 x 6 @ BW
Run around lake - .68 miles

124

[quote]Babypowerlifter wrote:
4/23/15 BW: 162.0

Run around lake - .68 miles

[/quote]

Read that as 68 miles… HOLY SHIT 68 F#$%ing MI- oh…

125

Great video of HLRs supersetted with pullups. That shit is hard!

126

[quote]Seachel_25 wrote:

[quote]Babypowerlifter wrote:
4/23/15 BW: 162.0

Run around lake - .68 miles

[/quote]

Read that as 68 miles… HOLY SHIT 68 F#$%ing MI- oh…

[/quote]

Hahaha! Nope, I’m not that masochistic…yet. :stuck_out_tongue: I am definitely not a distance runner and that would be some horrible form of torture. Still working on getting comfortable running just a mile or two lol.

127

[quote]kpsnap wrote:
Great video of HLRs supersetted with pullups. That shit is hard![/quote]

Thanks! Yeah, it’s kind of weird because I couldn’t do a single HLR until I got 10 strict pull-ups. I have friends who can HLR fairly easily, but can’t do pull-ups. They don’t really seem to be all that related. Either way, I’m happy I can finally get them! :slight_smile: This has been a relatively new thing for me, but I really like them as an exercise.

128

4/24/15 BW: 163.0

Workout in the park:
High Step Ups (24") 3 x 20
Dips 3 x 10
Ring Pull-ups 3 x 7
Leg lifts 30
Body Curls 2 x 10

Short workout today. It was a beautiful day and I thought it’d be fun to be outside.

129

[quote]Babypowerlifter wrote:

[quote]Seachel_25 wrote:

[quote]Babypowerlifter wrote:
4/23/15 BW: 162.0

Run around lake - .68 miles

[/quote]

Read that as 68 miles… HOLY SHIT 68 F#$%ing MI- oh…

[/quote]

Hahaha! Nope, I’m not that masochistic…yet. :stuck_out_tongue: I am definitely not a distance runner and that would be some horrible form of torture. Still working on getting comfortable running just a mile or two lol.
[/quote]

Funnily enough, I have no problem going for runs- they don’t bother me and I find them calming, I just don’t do it because they don’t advance my goals.

HOWEVER, I do sign up for OCRs because having obstacles in the way makes it SO much better.

130

[quote]Seachel_25 wrote:

[quote]Babypowerlifter wrote:

[quote]Seachel_25 wrote:

[quote]Babypowerlifter wrote:
4/23/15 BW: 162.0

Run around lake - .68 miles

[/quote]

Read that as 68 miles… HOLY SHIT 68 F#$%ing MI- oh…

[/quote]

Hahaha! Nope, I’m not that masochistic…yet. :stuck_out_tongue: I am definitely not a distance runner and that would be some horrible form of torture. Still working on getting comfortable running just a mile or two lol.
[/quote]

Funnily enough, I have no problem going for runs- they don’t bother me and I find them calming, I just don’t do it because they don’t advance my goals.

HOWEVER, I do sign up for OCRs because having obstacles in the way makes it SO much better.[/quote]

Yeah, I hear ya. They technically don’t advance my goals either from a powerlifting perspective, haha, but I tell myself that it’s healthy for my heart and lungs so I’m working on el cardio. :stuck_out_tongue: OCRs are definitely more fun. I did a mud run with a bunch of friends last year that was pretty fun.

4/25/15 BW: 161.8

KB Squats 4 x 10 @ BW, 16, 34, 70 lbs
Bench Press w/ feet on bench 4 x 10 @ 105, 115, 125, 115, 105, 1 x 19 (arggghh!!) @ 105 lbs
Hammer Strength High Row 3 x 10 @ 90, 140, 180, 3 x 15 @ 140, 140, 90 lbs
Roman Chair Leg Lifts 15, 20, 25, 20
Mile Run 1.0 incline @ 6.0 mi/hr pace - HR 165 bpm

Light leg work today because I’m climbing a small mountain tomorrow. I did my feet up bench press again today after increasing the whole workout by 5 lbs. The goal is to get 20 reps on my last set. I was going strong and then my muscles just stopped working after rep 19! Argh! I have to do that workout over again before I can increase the weight. My heart rate went down on my mile run today. It’s good to know that I’m adjusting and my heart rate is improving.

131

4/26/15

Hike up Mt. Baldy. My husband and a buddy of his want to climb Mt. McKinley next year. They’re preparing for it by carrying heavy weighted packs up mountains. To make the trip more enjoyable, they decided to pack a grill, several bottles of beer, various meats, cheeses and bread. We had a pretty awesome picnic up at the top. Summit beers are pretty much the best thing ever.

4/27/15 BW: 162.8

Mobility
2 sets w/ 34 lbs @ 30 seconds - Squat, Lunge, Jefferson Curl
Ring Fallouts - 2 x 30 secs, Dip - 20, 30 secs

Strength
Pull-ups 11 (PR), 6, 6, 6
Walking Lunges 3 x 40 steps @ BW, 25, BW
Single Arm Military Press 4 x 10 @ 30, 35, 40, 45, 1 x 10 (left) @ 50, 1 x 8 (rt) @ 50 (PR?)
Single Leg Hypers 3 x 10 @ BW, 10, 10 lbs

Good training session today. I beat my pull-up PR. 10 pull-ups and 13 chin-ups used to be my all time best rep-wise. And I did this a long time ago weighing 20 lbs less. I’ve put on a ton of muscle since then, but a lot of it has been in my lower body so it’s taken a bit to get my reps up again. I may have gotten a DB military press PR too. I don’t believe that I’ve ever done that may reps with the 50 before. I remember when it used to be a pipe dream to be able to overhead press the 50 for reps, but now I can do 10 after a bunch of build up sets. I’m definitely getting stronger shoulders. The next goal is to press the 60 for reps. :slight_smile:

Also, here’s another pull-up video. I really love back work. Can you tell? :slight_smile:

132

4/28/15 BW: 162.0

High Step Ups (24" box) 4 x 20 @ BW, +15 lb vest, +15 lb vest, BW
Bench Press w/ feet on bench 4 x 10 @ 105, 115, 125, 115, 1 x 20 @ 105 lbs
Cable Rows 3 x 10 @ 80, 90, 100, 3 x 20 @ 100, 90, 80 lbs
Decline Sit-ups 3 x 20 @ BW, 10, BW
Bicep Curls 3 x 8 @ 25s, 30s, 30s, 1 x 10 @ 30s
1.2 Mile Run @ 1.0 incline @ 6.0 mi/hr pace - HR: 174 bpm

Got my stupid bench press reps at the end. :slight_smile: Just barely. Also, it occurs to me that I don’t really lose any strength by putting my feet up on a bench. That probably means that I really need to work on my bench press technique. Right now, my lower back is still not back to normal, so I’ll keep doing the feet on the bench thing. Any sort of arching doesn’t feel great.

I took it nice and light with the cable rows today because they do hit my lower back a bit. I just really didn’t feel like doing machine rows and I don’t want to entirely neglect those muscles. High reps for everything until I’m back to normal.

I ran again today. We’re keeping the same pace, but are slowly adding distance. And then we’ll eventually up the speed and do it all over again.

133

4/29/15

Low Walk Series 3 x 10 meters @ BW, BW, 24 lbs
Flutter Kicks 1:30
Tetrus Laterals 3 x 8 @ 10 10 lbs

Conditioning: 10 rounds every 2 mins
3 pull-ups
5 push-ups
5 v-ups
20 walking lunges
HR: 200 bpm

Calf Isos 2 x 30 sec @ 44 lbs
Tibialis Iso 2 x 30 sec @ 44 lbs

Vacation 4/29/15 - 5/11/15: There was a lot of sitting in planes and cars. We tried to get in a few workouts, but it was difficult.

5/12/15
Back Squats 3 x 20 @ 95 lbs
Push-ups 5 x 10
Pull-ups 5 x 5
Decline Sit-ups (single leg, single leg, both legs) 3 x 5 5 5, 10 10 10, 10 10 10
Calf Raises

5/13/15
Step-ups (24" box) 1 x 20
Hurdles
Ring Pull-ups 8
Push-ups 20
Dips 12

5/14/15 BW: 163.8
Walking Lunges 4 x 40 steps @ BW, 25, 25, BW
DB Incline 4 x 10 @ 30s, 35s, 40s, 45s, 50s, 1 x 20 @ 30s
DB Rows 4 x 10 @ 50, 65, 65, 65
Supine Alt. Extensions 3 x 20 @ 8s, 10s, 15s

134

5/15/15 BW: 163.6

Bike Ride - lots of hills
Lateral Raises
Toes to bar 10, 9
Single Arm DB MP 3 x 10 @ 30, 35, 40 lbs
Cable Donkey Kicks 3 x 10 @ 32.5, 27.5, 32.5 lbs
Cable Single Arm Bicep Curls 3 x 10 @ 22.5, 17.5, 17.5 lbs
Steep Decline Abs 10

I’ve been spending a lot of time renovating and painting our place. My training has taken a bit of a back seat recently (also with the vacation). It seems like it’s going to be a busy summer. Lots to do before winter hits.

135

Training during vacation is always tough, but I kinda enjoy the challenge, especially when you sit a lot. I spent a good part of 2 weeks in Europe on trains, so I found myself doing squats here and there, pressing my luggage, calf raises, etc. lol

I even brought a jump rope.

You should incorporate the house renovating into your training, make it your conditioning. Carrying buckets of paint, tool box, etc. When I was painting my new apartment, I would hit the gym in the morning, then after work, I would paint and tighten and hold my lats :slight_smile:

136

[quote]Seachel_25 wrote:
Training during vacation is always tough, but I kinda enjoy the challenge, especially when you sit a lot. I spent a good part of 2 weeks in Europe on trains, so I found myself doing squats here and there, pressing my luggage, calf raises, etc. lol

I even brought a jump rope.

You should incorporate the house renovating into your training, make it your conditioning. Carrying buckets of paint, tool box, etc. When I was painting my new apartment, I would hit the gym in the morning, then after work, I would paint and tighten and hold my lats :)[/quote]

Yeah, we got a few good workouts in while on vacation whenever we could, but it was weird for us to spend so much time sitting. We ended up having to drive 6 hours each way to see my husband’s cousin graduate college. And more sitting during the actual ceremony. And in Oklahoma at our friends wedding, there was again more sitting. I think they would have seriously frowned upon us doing bodyweight squats during the wedding ceremony, haha. And then there’s the fact that it takes forever to fly anywhere from Alaska. I love this state, but that’s one thing that kinda sucks about living here. Anyway, I’m back in the swing of things again so that feels good. :slight_smile:

Nice suggestions on your renovation workout lol. I’ll probably just get my regular workout in at the gym and then burn extra calories with the extra activity. I also have a chin-up bar, powerblocks, and push-up handles if I ever want to do an at-home workout. So I’ve got options. :slight_smile:

5/17/15

Rock Climbing at McHugh Creek

5/18/15 BW: 165.0

Mobility
Squat Iso 2 x 30 sec @ 44 lbs
Dip Iso 2 x 30 sec, 25 sec @ BW
Lunge Iso 2 x 30 sec @ 44 lbs
Fallout Iso 2 x 10-15 sec
Jefferson Curl 2 x 30 sec @ 44 lbs
Cobra Hold 2 x 30 sec

Strength
Push-ups, CG, chest to ground 22
Ring Rows 3 x 10
KB Front Squats 2 x 10 @ 44, 52, 1 x 20 @ 70 lbs

Conditioning
Hike up Flattop w/ hill sprints

This was a fun day. We hit the gym and it was so beautiful outside that we decided to go hike Flattop which is a hike in town (takes about 1 hour each way). My husband decided that it would be a good idea to do intervals sprinting up the mountain. Holy cow. That sucked.

5/19/15 BW: 162.8
Bench Press w/ feet elevated 2 x 10 @ 110, 120, 1 x 7 @ 130, 1 x 10 @ 120, 1 x 13 @ 110 lbs
Wide Grip Cable Rows (paused) 5 x 10 @ 80, 90, 100, 110, 120 lbs
Duck Walks 4 x 10 meters @ BW, 60 lbs, 60 lbs, (made it forwards, not backwards), 25 lbs
Bike ride

I did not get my bench press reps today. I was shooting for a set of 10 on the top set and a set of 20 for the last set. I’ll have to repeat this workout and try it again. Still, I got in some good volume. And I’ve never tried 130 before for feet up bench press. My duck walks were a little sad today. My legs were feeling the hike yesterday.

137

5/20/15 BW: 161.6

Front Squats 3 x 5 @ 95, 115, 135, 2 x 10 @ 95 lbs
German Hang 15 seconds
Chin-ups 3 x 5 @ BW, 15, 25, 1 x 3 @ 35 lbs, 1 x 7 @ BW
GHR 5 x 5-10 reps @ BW
Ring Push-ups 7, 6, 6
*Tetris Laterals 2 x 8 @ 10s, 12s
Stability ball - stir the pot
Stretching

*Both arms while straight are raised to a 90 degree angle with the torso in the frontal plane (arms are at the side of the body), then are moved transversely to the front of the body, then are finally raised high above the head. This process is repeated backwards until arms are back to starting position. That’s 1 rep. The made up name for this exercise is a Tetris Lateral because the shapes made with the arms resemble the game Tetris.

Yesterday’s workout was good. First time squatting in a while. I’m still taking it super light. Whatever I did during farmer’s walks a month ago still hasn’t completely healed so I’m taking my time with increasing the weight. Weighted chin-ups were good. I felt like I had some really good power. I did some heavish sets of 5 and then hit a heavy top set of 3 with 35 lbs. Without any rest, I immediately hit a set of 7 with bodyweight. My chin-ups have always been stronger than my pull-ups and since switching to working the pull-up grip more, my chin-ups seemed to have climbed quite a bit. I’ll have to check my weighted max some time soon.

Ring push-ups were retardly difficult. I can do 22 chest to ground, tucked good form push-ups, but could only knock out 7 on the rings. But, that’s 1 rep more than I could do before. Still, rings are frustrating and make me feel weak, haha. Props to all you gymnasts out there. The amount of body control and strength required to be good on rings is pretty freaking ridiculous.

138

5/22/15 BW: 161.0

DB Thrusters 4 x 10 @ 60, 70, 80, 60 lbs
Duck Walk 10 meters @ 60 lbs forward and backward
Body Rows 2 x 10
Toes to bar 12 (PR), 11, 10
Strict Curl worked up to 1 @ 80 lbs (PR)
Rear delt flys to lateral raises to front raises 3 x 10 @ 10s, 12s, 15s
Single Arm DB Press 4 x 5 @ 30, 35, 40, 45 lbs
Bike Ride - 2 hours

139

5/23/15

Upper body circuit:

  1. Pull-ups 10 x (1, 2,…5,…, 1)
  2. Ring Rows 10 x (2, 4, 6,…, 10,…, 2)
  3. Dips 10 x (1, 2,…5,…, 1)
  4. Push-ups 10 x (2, 4, 6,…, 10,…, 2)

Lower body
Walking Lunges 3 x 40 steps @ BW, 30, BW
GHR 4 x 10 @ BW, 10, BW, BW
Decline Abs 4 x 10 @ BW, 10, BW, BW

Stretch

Rock Climbing

We just finished our workout at the gym and our friend calls us asking us if we want to go to the rock gym to do some bouldering. Fingers and forearms were completely dead afterwards, haha.

140

1200×1600 404 KB

6/1/15 BW: 161.4

Bike Ride - 1-2 hours
8 mile walk
Chin-ups 8, 7
2 arm bar hang - 1 min 50 seconds
300 yard shuttle test - 71 seconds

6/2/15 BW: 162.0

Rope Climb (no feet) - 1 @ 12 feet (PR), 1 @ 9 feet
Step Ups (24" box) 3 x 10 @ BW, 34 lbs, 44 lbs
Military Press 4 x 5 @ 45, 65, 85, 95, 1 x 3 @ 105 lbs
Walking Lunges 3 x 27 steps @ 50 lbs
Alt. Staggered Squat Jumps 20, 25
Single Arm DB Rows 3 x 10 @ 50 lbs
Steep Decline Abs 10, 15

I’ve been bad about writing down last week’s workouts. I’ve been going camping, hiking, biking, outdoor workouts etc. It’s been really nice recently. I have no desire to work out in a gym when it’s gorgeous outside. Today it rained so I went back to the gym. :slight_smile: Yesterday, my husband and I were looking at some old tests that La Sierra High School used for their PE program back in the 1960s. One of the tests was a 2 arm bar hang for time. 2:30 was one of the higher standards. 57 seconds for a 300 yard shuttle was one of their other standards. I thought I’d give a few of the tests a try. Also, it’s a shame that program isn’t in place anymore. You’d be pretty fit if you could make every one of their top standards. I wonder how many high schoolers could even come close to these standards today…