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Crystal's 2010 Training Log


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2 Jan 10

 

Abs: 50 x 10 lbs medicine ball

 

DL: 10 x 135 lbs, 10 x 185 lbs, 10 x 205 lbs, 6 x 225 lbs, 8 x 225 lbs, 4 x 245 lbs

 

Abs: 50 x 10 lbs medicine ball

 

HS Seated Row: 10 x 140 lbs, 10 x 140 lbs, 8 x 160 lbs

 

Abs: 50 x 10 lbs medicine ball

 

Shrugs: 4 x 10 x 135 lbs - but my form sucks - really struggled with this much weight!

 

3 Jan 10

warm-up squats: 20 x 135 lbs

 

Bench: 10 x bar, 10 x 85 lbs, 10 x 95 lbs, 7 x 105 lbs, 3 x 115 lbs, f x 125 lbs, 3 neg x 135 lbs

 

Push-Ups: 20

 

Incline Bench: 10 x bar, 10 x 65 lbs, 8 x 85 lbs, 8 x 85 lbs

 

Onward and upward!

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4 Jan 2010

 

Push Press: 10 x bar, 10 x 75 lbs, 10 x 85 lbs, 5 x 95 lbs, 7 x 95 lbs, 7 x 95 lbs - I do believe that is a rep PB Very Happy

 

Arnold's: 8 x 25s, 10 x 25s, 10 x 25s, 7 x 25s

 

Cable Rear Delt: 8 x 20 lbs, 10 x 20 lbs, 5 x 20 lbs

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Time to get SWOL!

 

PS I realized I've been saying SWOL since 2001 when I learned the word living in AZ. I just read an old blog post from 2004 mentioning it too.....now get going and get SWOL!

 

PS you'll be happy to know I'm doing Power Cleans, Clean and Press and heavy compound lifts these days

 

-Robert

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Thanks Octopussior

 

And Robert, I am very proud of you!

 

catching up ...

Wed, 6 Jan 2010

 

Box Squats: 10 x bar, 10 x 135 lbs, 8 x 155 lbs, 6 x 165 lbs, 6 x 165 lbs, 4 x 175 lbs

 

And that was it! Ran out of time because a bunch of us activists get together on Wednesdays to write letters to some kids in jail on aledged mink-release charges and vegan801power heads the whole show up - can't be late! Was for the best, those squats were tough!

 

Sunday, 10 Jan 2010

 

DL: 10 x 135 lbs, 10 x 185 lbs, 4 x 225 lbs, 5 x 225 lbs, 2 x 245 lbs, 1 x 255 lbs

 

DB Shrugs: 20 x 30s, 20 x 35s, 16 x 40s

 

30 minutes cardio on eliptical

 

By myself today, did some back last Thursday, I don't remember the details, but it was back minus deadlifts because I had squatted the day before.

 

Monday, 11 Jan 2010

 

Incline Bench: 10 x bar, 10 x 75 lbs, 8 x 95 lbs, 7 x 95 lbs, 2 x 105 lbs, 3 x 105 lbs

 

Bench: 8 x 95 lbs, 10 x 95 lbs, 8 x 95 lbs

 

Push-Up Contest: to 14, super hard after benching!

 

Sit-Ups: 50

 

Back at the gym, and its still so busy! All the benches were occupied so started on incline, which isn't my norm, was totally weird going to flat bench afterwards, they felt like declines!

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Cool!

 

Glad you got the activist crew together too.

 

Tell that thug friend of yours I say hi as well.

 

Yeah, I think of you when I train with power movements and I'm really enjoying it!

 

How is the farm?

 

I got a card from Faith a while back. That was very sweet. Slim chance I'll be in SLC soon....not sure, but I may even be there this month to work at the Sundance Film Festival for Vega Just got word of it today, don't know what the likelihood is, but I figured I'd mention it's possibility

 

Have a great one!

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Cool, let me know if you end up coming back this way!

 

12 Jan 2010

6 minute warm-up eliptical

 

Push Press: 10 x bar, 10 x 85 lbs, 8 x 95 lbs, 5 x 105 lbs, 3 x 105 lbs

 

Machine Rear-Delt: 10 x 70 lbs, 10 x 70 lbs, 8 x 85 lbs, 10 x 85 lbs

 

Arnolds: 10 x 22.5s, 10 x 22.5s, 9 x 25s

 

I've been liking my lifting lately, but I'd really like to work in more cardio! I'm such a slacker, keep blowing it off

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Thanks Vegan Joe

 

13 Jan 2010

 

Squat: 10 x bar, 10 x 135 lbs, 10 x 155 lbs, 6 x 175 lbs, 5 x 185 lbs, 5 x 185 lbs, 5 x 185 lbs, 10 x 135 lbs

 

SLDL: 3 x 10 x 135 lbs

 

Calf: some, really crappy as no apparatus for it but gave it a good go.

 

20 minutes light cardio on recumbant bike.

 

Climbing cool-down on some easy routes (was at weight room at climbing gym today)

 

Woot! Squat day! Was by myself as vegan801power is working a ton of overtime this week . Oh well, was a great day. Got some pics AND vids from today

 

http://i989.photobucket.com/albums/af12/crystalfrostfire/2010%20Spring/4.jpg

 

Will post others elsewhere soon

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No prob Robert! Catch you up later

 

14 Jan 2010

Messed around with vegan801power doing some arm stuff, but after he left I did 20 minutes cardio on an eliptical machine

 

17 Jan 2010

 

Bench: 10 x bar, 10 x 85 lbs, 10 x 95 lbs, 8 x 105 lbs , 3 x 115 lbs, 3 neg x 135 lbs

 

DB Floor Presses: 10 x 35s, 10 x 40s, 8 x 45s, 6 x 45s

 

CGBP: 10 x bar, 10 x 85 lbs, 6 x 95 lbs, 6 x 95 lbs

 

Push-Ups: to failure, 15

 

A great day for a crapload of benching!

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25 Jan 2010 - Mon

A.M.

30 minutes cardio - 20 min on eliptical, 10 min on cardio rowing machine.

 

P.M.

Bench: 10 x bar, 10 x 85 lbs, 10 x 95 lbs, 8 x 105 lbs, 8 x 105 lbs, 6 x 105 lbs

 

Dips: 5, 8, 2 x bw

 

Rope Tri: 10 x 40 lbs, 10 x 70 lbs, 10 x 80 lbs, 10 x 80 lbs

 

Climbing a little for ~1/2 hour

 

Blarg, spent 3 days out at the farm animal sanctuary and it was intense! A lot of regular volunteers took the days off so I jumped in to help but it does mean I missed my back workout

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Way to jump in and work extra shifts out at the farm!

 

How is everyone out there doing?

 

One of our mutual friends on FB just wrote to me asking about vegan bodybuilding stuff, so that was cool. A girl from SLC. So that was cool. Hopefully she'll join the forum.

 

Hey, we don't have you on our profiles section do we????? We should! You have great pics, great strength and that part of our main site gets tons of traffic so we can put your blog link there too with your profile feature, etc.

 

Have a great week!

 

Robert

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