Crystal's Failed Grad School Training

[LocalBrada]

That Vegan. shirt...I absolutely NEED! Hook a brada up with some info.

[robert]

Happy Birthday Crystal!!!!

Have an awesome time!

[ralst]

Happy birthday Crystal/Frostfire (assuming Robert knows what he's talking about )

Push Press: 10 x bar, 10 x 75 lbs, 8 x 85 lbs, 6 x 95 lbs

That is a damn good overhead... ever given any thought do doing a strongwoman meet? You've got a great deadlift and good overhead strength, I think you'd do well

[robert]

Yeah, it is her birthday! She's in Mexico right now....we hung out in Portland and in Salt Lake recently and she is awesome!

And....a great workout partner!

[Vegan Joe]

[robert]

Welcome back to the states!

Looking forward to checking out your training log as you return to hammering it!

[Crystal]

Awww, thanks everyone! Yes, it was indeed my B-day, I'm officially 30! I spent it on the road down to Mexico, woke up to below freezing temperatures (we were camping out) and frost on my sleeping bag Spent most of the day driving, but it ended in Mexico on the beach so I'd say it was a great birthday

And thanks for the encouragement ralst! I would like to compete a little here and there

23 Nov 09
Back at it, and back from Mexico where I was working my tail off and occasionally lounging on the beach and swimming in the gulf On to the workout, with vegan801power as usual:

Squats: 20 x 135 lbs - its amazing what a little rest will do, these all went up "easy" and I hardly paused, a first for my 20 reppers in a long time!

Bench: 15 x bar, 10 x 75 lbs, 6 x 100 lbs, 5 x 105 lbs, 5 x 105 lbs, 4 x 110 lbs, 4 x 110 lbs - went back a week in my bench program since I was gone so long in Mexico (9 days!)

Cable Incline Fly: 10 x 20 lbs, 10 x 20 lbs, 5 x 30 lbs
Cable Decline Fly: 10 x 30 lbs, 10 x 30 lbs, 7 x 40 lbs

[robert]

Welcome back my friend!

Great to see you back in the gym.....me too, 12 of the last 16 days I think. It was 9 of 10 and then I went to AZ and crushed it.

Looking forward to seeing you when I'm back in SLC!

RC

[Crystal]

Thanks Robert

24 Nov 09
*5 minute warm-up on eliptical

Push Press: 10 x bar, 7 x 85 lbs, 8 x 85 lbs, 4 x 95 lbs, 4 x 95 lbs

Quick set of incline sit-ups

Seated DB Press: 3 x 10 x 25s - just to round things off nicely

Cable Rear Delt: 8 x 20 lbs, 7 x 20 lbs, 7 x 20 lbs

Drop-down Sets:
Bicep: 60-20 lbs
Tricep: 50-20 lbs

*20 minutes cardio on eliptical - too much energy still!

Still fun to workout with vegan801power, but different than what I'd do otherwise. Got snubbed for a leg workout today

[Crystal]

25 Nov 09

Squat: 10 x bar, 10 x 135 lbs,
5 x 170 lbs
5 x 180 lbs
5 x 180 lbs
5 x 180 lbs
5 x 180 lbs

SLDL: 3 x 10 x 135 lbs

Push-up Contest: 1, 3, 5, 7, 10 (did an extra on accident), 12, 14, 16, f on trying to get 18!

Seated Calf: 10 x 70, 10 x 70, 10 x 75, 10 x 75

Oh yeah, great day of squatting with vegan801power - he did a couple sets of 6 reps at 245 lbs!!! Amazing!

[Crystal]

30 Nov. 09

Squat: 20 x 145 lbs (well, 15 then 5 more - I suck!)

Bench: 10 x bar, 10 x 85 lbs
2 x 3 x 110 lbs
2 x 2 x 115 lbs
1 x 3 negatives x 135 lbs

Incline: 10 x 75 lbs, 8 x 85 lbs, 8 x 85 lbs, 7 x 85 lbs

DB Decline: 10 x 30s, 10 x 35s, 10 x 35s (no decline barbell at this gym)
superseted with:
DB Decline Fly: 8 x 20s, 10 x 15s, 10 x 15s

And that was it, totally wiped out. Hit an all-you-can-eat Chinese grill afterwards and ate my weight in tofu (with a coconut curry sauce) .

[robert]

The same grill I have been to?

You can eat like a machine when it comes to those blocks of tofu and curry sauce! You rocked me!

Hey, I was pressing 100's today for incline and they didn't fall on my face like they nearly did in SLC....I guess if they had fallen.....my face would have fallen off!

Hope all is great!

Say hi to Harold for me as well and keep training hard!

I'm hanging out with Julia again and it's great!

Hope we can both come to SLC to see you sometime.

[Crystal]

Yup! Same grill Thanks for checking in, glad to hear all is well with you (and Julia! Hooray!! ).

1 Dec 09 - Tues
*6 minute warm-up on eliptical

Push Press: 10 x bar, 10 x 75 lbs, 10 x 85 lbs, 6 x 95 lbs, 6 x 95 lbs

Incline Sit-Ups: 40, 35

Machine Rear-Delt Rows: 8 x 85 lbs, 9 x 85 lbs, 9 x 85 lbs, 7 x 75 lbs

DB Seated Shoulder Press: 10 x 27.5s, 10 x 30s, 10 x 30s - this was after a failed attempt to do upright rows, but my elbow is NOT cooperating , but these were okay

Good shoulder day with vegan801power, especially for me having an elbow that's pretty much out of commission! Its funny how things go, pressing was no problem but just about everything else hurt! Even went climbing afterwards, but it was all crazy mostly one-handed moves as I couldn't pull off my left arm so good

AND, pecs are so sore from yesterday . To quote my awesome lifting partner "my pecs had to call the rape crisis hotline after that session" .

[Crystal]

2 Dec 09 - Wed

Box Squats: 10 x bar, 10 x 135 lbs
5 x 155 lbs, 5 x 165 lbs, 5 x 155 lbs, 5 x 155 lbs, 5 x 155 lbs

HS Leg Press: 10 x 270 lbs, 10 x 270 lbs, 10 x 360 lbs, 10 x 360 lbs
Supersetted with HS LepPress Calf: 4 x 10 x 270 lbs

And that was it, enough to make me want to cry - damn you vegan801power! My autoimmune crap has been bugging me so much lately, was running a fever a little last night and I know its just because I've been overdoing it too much lately (not just in the gym, with school mostly!!!).

[robert]

Nice!

Glad to see the workouts are awesome!

I trained legs today too. Say hi to Vegan801Power for me too!

Hey, I'm getting pretty good at Crushing It and want to start brainstorming ways to help raise funds for Ching and to get a lot of eyeballs to your blog. We should chat sometime

All the best!

Hey, if you're free in late March, we should go on the Crush It Cruise!

www.crushitcruise.com

Recover and have an outstanding week!