Crystal's Failed Grad School Training

[Crystal]

Thanks Robert! Ya, I'd love to hear your ideas, I could totally use them! Maybe when your up in SLC again (don't think I can make a cruise . . .)

6 Dec 09
*6 minute warm-up on eliptical

Bench: 10 x bar, 10 x 85 lbs, 6 x 100 lbs, 5 x 105 lbs, 5 x 105 lbs, 2 x 115 lbs

Chins: 5 x hammer grip

Cable Incline Flys: 10 x 20, 8 x 30, 8 x 30, 8 x 30, 7 x 30 lbs
Cable Decline Flys: 10 x 30, 7 x 40, 6 x 40, 6 x 40, 10 x 30 lbs

Odd Sunday session, but getting a jump on the week so can go climbing on Wednesday without killing myself

[robert]

Crystal wrote: Chins: 5 x hammer grip

Nice!

Too bad you can't cruise with me..........another time though!

Maybe on Robert Cheeke's Your Face Just Fell Off Cruise hahaha

Yeah, let's be in touch about SLC......my book looks to be a few weeks behind schedule so it will come out in Jan sometime....and I'd love to come back in Feb or March and hang out, give some talks, train, brainstorm, etc.

See ya!

[Crystal]

7 Dec 09
*6 minute warm-up on eliptical

Push Press: 10 x bar, 10 x 85 lbs, 6 x 95 lbs, 4 x 105 lbs, 3 x 105 lbs, 7 x 95 lbs

Cable Rear-Delt: 4 x 10 x 20 lbs

Push-Up Contest: 1 - 23, I did the odd numbers (that is I did 1, then 3, 5, 7 ... 23)

[Crystal]

8 Dec 09
F**K! Went in for a squat day today, but my hip is so swollen/"inflamed" right now, I couldn't do jack. A little frustrated about it, but also because today just sucked in general

Leg Ext (one leg): 10 x 50 lbs, 10 x 60 lbs, 10 x 65 lbs
Leg Curl (both legs): 10 x 70 lbs, 10 x 90 lbs, 6 x 100 lbs

Seated Calf: 4 x 10 x 70 lbs

Blah, blah, blah.

[Crystal]

9 Dec. 09
Well, since so hurty today did 30 minutes of cardio on an eliptical machine and spent another 30 minutes stretching and that was it. Couldn't talk vegan801power into a cardio session on the machines ( ), so was by myself today!

[Crystal]

14 Dec 09

Bench: 10 x bar, 10 x 85 lbs, 7 x 100 lbs, 3 x 110 lbs, 3 x 115 lbs, 2 x 120 lbs, 1 x 125 lbs, f x 130 lbs

CGBP: 10 x 85 lbs, 5 x 95 lbs, 6 x 95 lbs, supersetted with
DB Fly: 10 x 20s, 10 x 20s, 10 x 25s

*stretching

Was by myself today, had to workout earlier than normal.

Woot, 4 more days of school!

[Crystal]

15 Dec 09
*6 minute warm-up on eliptical

DB Seated Shoulder Press: 10 x 25s, 10 x 30s, 10 x 32.5s, 8 x 35s, 7 x 35s

Push-Ups: 20

Cable Rear Delt: 3 x 10 x 20 lbs, 8 x 20 lbs

Push-Ups: another 20

Upright Rows: 10 x 50 lbs, 10 x 55 lbs, 10 x 55 lbs, 10 x 55 lbs

Then, later that night I went ice skating . Hardly counts as training as it was very slow - just trying to keep from falling (good excuse to hold the hand of the guy I was with - yes it was a date!).

One more day of school after today!!

[Crystal]

16 Dec. 09

Squat:
10 x 135 lbs
1 x 8 x 165 lbs
4 x 5 x 185 lbs

Leg Ext: 3 x 10 x 55 lbs - one leg at a time, supersetted with
Leg Curl: 3 x 8 x 90 lbs - both legs

LP Calf: 3 x 10 x 270 lbs, 8 x 270 lbs

Legs are absolutely jelly now! Still rockin' the 5x5 (more or less, that set of 8 counts as a working set, I swear!). Last time I did 5x5 this is the weight I topped out at! Will have to see how 190 or 195 lbs goes next week

Oh, and just because vegan801power hasn't been posting his workouts doesn't mean he isn't crushing it! He hit 10 reps on squat at 235 lbs today!

[Crystal]

17 Dec 09
wu bench 20 x bar, 10 x 95 lbs

Dips: 10 x bw, 10 x 5 lbs, 8 x 10 lbs, 8 x 10 lbs

Cable Bi: 10 x 60 lbs, 10 x 70 lbs, 10 x 70 lbs, 5 x 80 lbs

Incline Sit-Ups: 40

Alternating Static-Arm DB Curl: 10 x 15s, 10 x 15s, 7 x 17.5s, 7 x 17.5s

Skull Crushers: 10 x 50 lbs, 10 x 50 lbs, 10 x 55 lbs, 8 x 55 lbs

Surprisingly hard workout today, arms were TOAST afterwards!!! Totally sore from squatting the previous day as well...

[robert]

Hey! Great work! Also, glad to know Vegan801Power is still crushing it! Been wondering what he is up to.

PS I'm working on creating my book tour asap.....book is a bit behind, coming out in Late Jan/early Feb and I want SLC to be one of the first stops....so I'm figuring it all out to tour there in Feb or March or whenever it works.

Have a great one! Say hi to everyone on the farm for me!

[Crystal]

29 Dec 09

Shoulder Press: 10 x bar, 10 x 65 lbs, 5 x 75 lbs, 6 x 75 lbs, 3 x 75 lbs, 6 x 65 lbs

Upright Row: 3 x 10 x 55 lbs, 7 x 60 lbs

Arnolds: 10 x 25s, 5 x 30s, 6 x 30s, 4 x 30s, 6 x 25s

Sit-Ups: 45

30 Dec 09

Sqt: 10 x bar, 10 x 95 lbs, 10 x 135 lbs, 8 x 155 lbs, 6 x 175 lbs, 2 x 175 lbs, 5 x 175 lbs, 5 x 175 lbs

SLDL: 3 x 10 x 135 lbs

Leg Press: 3 x 10 x 270 lbs

Seated Calf: 15 x 65 lbs, 15 x 70 lbs, 15 x 70 lbs