Crystal Posted December 7, 2009 Author Share Posted December 7, 2009 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 lbsCable 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 Link to comment Share on other sites More sharing options...
robert Posted December 7, 2009 Share Posted December 7, 2009 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! Link to comment Share on other sites More sharing options...
Crystal Posted December 8, 2009 Author Share Posted December 8, 2009 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) Link to comment Share on other sites More sharing options...
Crystal Posted December 9, 2009 Author Share Posted December 9, 2009 8 Dec 09F**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 lbsLeg 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. Link to comment Share on other sites More sharing options...
Crystal Posted December 10, 2009 Author Share Posted December 10, 2009 9 Dec. 09Well, 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! Link to comment Share on other sites More sharing options...
Crystal Posted December 15, 2009 Author Share Posted December 15, 2009 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 withDB 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! Link to comment Share on other sites More sharing options...
Crystal Posted December 16, 2009 Author Share Posted December 16, 2009 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!! Link to comment Share on other sites More sharing options...
Crystal Posted December 17, 2009 Author Share Posted December 17, 2009 16 Dec. 09 Squat: 10 x 135 lbs1 x 8 x 165 lbs4 x 5 x 185 lbs Leg Ext: 3 x 10 x 55 lbs - one leg at a time, supersetted withLeg 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! Link to comment Share on other sites More sharing options...
Crystal Posted December 20, 2009 Author Share Posted December 20, 2009 17 Dec 09wu 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... Link to comment Share on other sites More sharing options...
robert Posted December 20, 2009 Share Posted December 20, 2009 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! Link to comment Share on other sites More sharing options...
Crystal Posted January 2, 2010 Author Share Posted January 2, 2010 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 Link to comment Share on other sites More sharing options...
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