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 Post subject: Re: Crystal's Grad School Training
PostPosted: Tue Apr 28, 2009 11:15 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
28 Apr 09 - Tues
*5 minute warm-up on recumbant bike

DB Bench:
12 x 25s
10 x 30s
10 x 35s
8 x 40s
5 x 45s
5 x 45s
5 x 45s

Rope Tri: 10, 7, 8 reps of a 1/2 pyramid going down from 70 lbs to 20 lbs (make sense? doesn't matter I suppose, just for the record . . .)

Rope Abs: 3 x 10 x 150 lbs

DB Bi's:
3 x 7 x 20s

*stretching

Good day at the gym even though I was really tired from trying to finish school projects before leaving for Texas in 3 days! :D :D :D


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Wed Apr 29, 2009 1:52 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Nice to see you back on here! :)

Have an outstanding week!

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Sat May 09, 2009 11:29 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
Thanks Robert :)

9 May 2009 - Sat: In Fort Worth, TX with Laura
Today's training is in 3 parts :)

Bike Ride
A lovely morning bike ride in the mists of Fort Worth for about 16 mi/26 km along a paved path in an awesome park. Loved all the green, and there was a bridge over a river. So nice :)

Climbing
After lunch we headed over to Dyno Rock for some indoor rock climbing. Laura was such a good sport, I found a bouldering route that was incredibly fun (involved lots of swinging about on a juggy roof) that she had to suffer through :) . There was also a thick braided rope for climbing up that I had to try out. I haven't climbed a thick rope since grade school. Of course it had a top rope on it, looked sort of silly but it works. Ended the day in a lovely cave but I was so spent by then I wasn't getting anything anymore :shock: .

Powerlifting
After a quick trip back to Laura's to grab some stuff, it was off to 24-hour Fitness for some weight training :D . I'm not really in a routine right now due to the travel and days of climbing this last week (3 days at Hueco Tanks! Wahoo!) so just did the Big 3.

Squat:
10 x bar
10 x 95 lbs
10 x 135 lbs
8 x 155 lbs

Bench:
10 x bar
10 x 75 lbs
10 x 85 lbs
10 x 95 lbs

Deadlift:
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs

*stretching - only some, I can stretch all night, but by this point it had been almost exactly 12 hours since the first day's activity and it was time to get some food :D . So awesome, thanks to gms for taking the time to meet-up and a big thanks to Laura76 for putting up with me both in her house and at the gym!!! :D Wahoo! Off to Houston in the morning, time for sleep . . .


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Sun May 10, 2009 4:41 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Safe travels.

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Thu May 14, 2009 9:20 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
Thanks LocalBrada! :D I made it to Houston safe and sound.

So, my first day on the job this last Monday I found out they were flying us to far south Texas for my first business trip the next day! So, I've been gone the last couple of days. No training to speak of while away other than flailing about in the hotel swimming pool a little. Did have fun at work down that way though:
Image

14 May 2009 - Thurs
Wahoo! Joined a gym, and its ACROSS THE STREET FROM MY OFFICE!!!
Image

DL: 10 x 135 lbs, 10 x 155 lbs, 10 x 185 lbs, 5 x 225 lbs, 3 x 245 lbs

DB Shrugs: 3 x 15 x 40s

Chins: 5, 4, 3 x bw - hands were parallel grip this time

*stretching

Okay, probably shouldn't have gone quite so heavy on the deads, but for an unknown reason I was in a VERY bad mood after work today and took it out on the bar (I think its all the travel and change catching up to me, plus missing my family and bf back home :cry: ). Felt great afterwards though :D - deads are just awesome like that.

New job is going well enough, its basically a 8am - 5 pm, Mon-Fri sort of deal which I am not used to at all! My co-workers are all nice people (so far?) and the weather here is deliceously warm! Finally thawing out a bit :)

I might go try out a rock climbing gym tomorrow, too. Was going to go today, but deadlifting won out :mrgreen:


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Thu May 14, 2009 10:02 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Congrats on finding a gym right by work - that's awesome! And considering it's snowing right now I'm very jealous of your warm Texas weather. :)

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Fri May 15, 2009 1:56 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
5 x 225 lbs, 3 x 245 lbs = LOVE

Also kick ass that you found a gym that close!

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Mon Oct 26, 2009 11:20 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
26 Oct 09
bw=136.1 lbs
Squats: 20 x 135 lbs

Bench: warm-up 10 x bar, 10 x 75 lbs
6 x 95 lbs
5 x 100 lbs
5 x 100 lbs
4 x 105 lbs
4 x 105 lbs

DB Flys: 10 x 17.5s, 10 x 20s, 10 x 20s, 5 x 25s

Pec Dec: 10 x 100, 10 x 100, 7 x 115, drop-down 115 to 85 lbs

Incline Sit-ups: 30, 30 - with elbow strike at top :)

Then to vegan801power's (my workout partner's) house to steal awesome vegan protein before heading home :) . First day of this 8-week bench program of benching twice a week, first day "light" and reps up to 6, second day heavy and reps up to 3 or 4.

Yes, I am an on again, off again VBB poster :P - stupid grad school!

*check the new blog in my signature :D


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Tue Oct 27, 2009 3:04 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Welcome back!

Catch up real soon.........

Have a great one!

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Tue Oct 27, 2009 10:40 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
Thanks Robert! You are awesome and I can't wait to see you at the sanctuary's vegan thanksgiving in SLC next week! Wahoo! :D :D :D

27 Oct. 2009 - Tues
noon: hour cardio class, then later:

Squat: 10 x bar, 10 x 135 lbs, 7 x 155 lbs
5 x 5 x 165 lbs

LP Calf: 15 x empty, 10 slow x empty, 10 x 20 lbs

Plank: 2 mins

*stretching

Worked out by myself today, my workout partner-of-late had other plans :( , but that is okay :) .

First day of my 8-week plan of squatting 5 x 5. First two weeks will be 10 lbs jumps in weight, then four weeks of 5 lbs jumps, final two weeks will drop to 5 x 3, hope it goes well! :D

And, posted on my new blog again today ;) (see signature :mrgreen: )


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Wed Oct 28, 2009 3:52 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
We'll get SWOL again soon!

So glad we snapped those pics since we missed our workout on Wed.

Looking forward to seeing you soon!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Wed Oct 28, 2009 11:22 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
Ya Robert, I'm glad we got them too, we both look like we're CRUSHING it!

28 Oct '09 - Wed
* 5 minute warm-up on eliptical

DB Front/Side Lateral Raises: 10 x 10s, 8 x 12.5s, 8 x 12.5s - mostly warming up good for:

BB Push-Press: 4 x 95 lbs (ambitious, yes), 10 x 75 lbs, 10 x 75 lbs, 4 x 95 lbs

Cable Rear Delt: 5 x 20 lbs, 4 x 20 lbs, 3 x 20 lbs - super hard and it didn't go any lighter!

Chins: 5 x hammer grip, 4 x hammer plus 6 assited, 3 x hammer

With my friend vegan801power - then skipped Zumba to take one of the girls from the farm sanctuary to the climbing gym; she had asked me to teach her how to climb and it ended up being a lot of fun, she did really well! :)


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Thu Oct 29, 2009 1:46 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Nice.....Crystal with the Hammer grip! Excellent!

I've been networking with a few people from SLC already and getting stoked about the event. I've even submitted some product requests for the silent auction and should rack up some swag in Boston this weekend!

Of course we'll donate some Vega and VBB stuff......back to training....

My trainer friend Ed (vegan since 96 guy) noticed how buff you were during our workout! Nice!

Looking forward to training again soon! You'll get to meet Julia as well!

See ya!

Robert

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 Post subject: Re: Crystal's Grad School Training
PostPosted: Thu Oct 29, 2009 9:22 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 519
Location: Salt Lake City, Utah
Can't wait to have you up here Robert! :D

29 Oct 09 - Thurs
BW = 136.8 lbs
5 minute warm-up eliptical

Bench: 10 x bar, 10 x 75 lbs, 8 x 95 lbs
2 x 3 x 105 lbs
2 x 2 x 115 lbs
4 neg. x 125 lbs

Rope Tri: 10 x 40 lbs, 9 x 50 lbs, 10 x 50 lbs, 8 x 50 lbs
Static Incline DB Curls: 10 x 15s, 6 x 20s, 8 x 17.5s, 8 x 17.5s
Dips: 9 x bw
Cable Push-Downs: 10 x 40 lbs, 10 x 50 lbs
Cable Curl: 10 x 50 lbs, 10 x 60 lbs, 6 x 60 lbs wide

Second bench day, plus arms - with vegan801power as always :) . Was a shite day at school so went in mentally exhausted, but by the end of bench was feeling much better :twisted: .


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 Post subject: Re: Crystal's Grad School Training
PostPosted: Thu Oct 29, 2009 9:31 pm 
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Stegosaurus
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Joined: Sat Dec 22, 2007 8:12 pm
Posts: 3735
Location: Enroute to 58
I'm beginning to feel weak and faint.

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