Lindsay76 Posted July 21, 2007 Share Posted July 21, 2007 Wow! You are an amazing athlete!I was looking at your training journal - you do a three day split working full body each day?? Or am I remembering it wrong?You are so lean - I have to ask . . . are you like this naturally? What is your diet like and do you do cardio?Your arms are simply gorgeous - good work! Link to comment Share on other sites More sharing options...
Crystal Posted July 24, 2007 Author Share Posted July 24, 2007 Lol Lindsay76, you are too kind! I basically do a 3-day split based around the three powerlifting lifts: squat, bench, and deadlift. The only one I'd really call "full body" is the deadlift day, works a bunch of muscles that one does. I do fairly high volume for now, but will cut that down with the passing weeks to increasingly high weight and low reps until I peak and will test my 1 rep maxes for those three lifts. Hope that makes sense I am lean naturally, when I was competing in powerlifting I tried desperatly to put on some muscle (or any) mass to help add weight to my lifts, but was never able to! D'oh. My diet is okay, could be better. At best I generally eat cold cereal for breakfast, sandwiches or leftovers for lunch, and something with rice/noodles and beans for dinner. Other than that I have a sweet tooth from hell and can't get enough chocolate Silk Don't really do much cardio, but I have been hiking some lately which is kicking my ass, my cardio SUCKS. My rock climbing doesn't really count as cardio, I do bouldering and I'm enough of a novice that I don't climb long before falling and having to rest before trying again. Thanks for the compliments and comments, sorry about the longwinded reply Honestly, you seem like a much better athlete than myself. 21 July 2007 - Saturday DL: 10 x 135 lbs 10 x 165 lbs 10 x 195 lbs 3 x 8 x 215 lbs - weights are getting heavy! BB Bent Rows: 10 x bar 10 x 75 lbs f x 95 lbs - God my back is weak Bench: 10 x bar 10 x 75 lbs 3 x 6 x 95 lbs - missed my benching this last week (laziness is my only excuse), so threw it in today. Happy to get 6 reps at that weight, was a struggle. Oh, kind late for posting this workout . I hate rows, they've never been a strong point for me, but I'd like to build up my back more to help climbing. Oh, as for climbing, been WAY to hot to climb lately, but I'm hoping to hit it again next week as its supposed to be cooler. Link to comment Share on other sites More sharing options...
Lindsay76 Posted July 24, 2007 Share Posted July 24, 2007 Wowsers sister! Thanks for all the info! I have always been intrigued by this type of workout - I've never had any instruction in power lifting - and don't have a partner - which I think would be necessary . . . You are more than welcome for the compliments ... they are well deserved - just good to see someone (especially a woman) so lean and well muscled representin' the vegan front! Take Care! Link to comment Share on other sites More sharing options...
Crystal Posted July 25, 2007 Author Share Posted July 25, 2007 24 July 2007 - Tuesday Squat:6 x pistol (I'll get 7 reps soon!)10 x bar10 x 95 lbs10 x 135 lbs9 x 165 lbs9 x 165 lbs10 x 165 lbs - Wahoo! Much better than last week Overloads:10 sec x 225 lbs10 sec x 315 lbs1 sec x 405 lbs - okay, almost 1 second, it went up off the pins after much effort, then came right back down Superset of:Leg Curl: 3 x 10 x 35 lbsLeg Ext: 3 x 10 x 35 lbs - one leg at a time Standing Calf:20 x 240 lbs15 x 240 lbs12 x 240 lbs - really killed myself on the first set so these others weren't so great *stretching Felt great to hit more reps on those squats, will up the weight next week. Link to comment Share on other sites More sharing options...
Crystal Posted July 27, 2007 Author Share Posted July 27, 2007 26 July 2007 - ThursdayStarted out the day with a nice hike. Same one as last time, but took 1 hr 50 min instead of 1 hr 40 min, d'oh! Was an awesome morning though That night did: Bench: 10 x bar 10 x 75 lbs 10 x 85 lbs 2 x 105 lbs - d'oh 3 x 100 lbs - d'oh again 2 x 100 lbs 10 x 85 lbs Dips: 3 x 10 x bw Skull Crushers: 3 x 10 x 35 lbs DB Hammer Curls: 10 x 20s 7 x 20s 6 x 20s *stretching Cursed benching , I can get 10 reps at 85 lbs just fine, but add any weight to that and I can barely do a couple! Last week I was scraping for 6 reps at just 95 lbs, and this week I couldn't do crap with any more weight. Oh well, just need to use those little 2.5 lbs plates or something next time. The rest of the workout was great, finally getting up there with dips again Link to comment Share on other sites More sharing options...
Crystal Posted July 29, 2007 Author Share Posted July 29, 2007 28 July 2007 - Saturday DL: 10 x 135 lbs 10 x 185 lbs 10 x 205 lbs 6 x 225 lbs 6 x 225 lbs 6 x 225 lbs Total Volume for DL: 9300 lbs BB Bent Rows: 10 x bar 3 x 10 x 75 lbs - still hate these! DB Shrugs: 20 x 40s 20 x 40s 15 x 40s No stretching, pulled my hamstring a little (but not much) on deadlifts so didn't really feel up to it . Mostly just sitting here wishing I was on the Vegan Vacation again this year Link to comment Share on other sites More sharing options...
Crystal Posted July 31, 2007 Author Share Posted July 31, 2007 30 July 2007 - MondayWent rock climbing (bouldering) at a place called Pena Blanca in New Mexico. Climbed from 6 pm 'til the sun went down. Got a video, but its dark in the fading light and the cinematographer seemed to like to get good butt shots :http://www.youtube.com/watch?v=0y7iewIGAKc Link to comment Share on other sites More sharing options...
Crystal Posted August 1, 2007 Author Share Posted August 1, 2007 31 July 2007 Squat:10 x bar7 x pistol sqts - stupid balance, these are hard!10 x 95 lbs10 x 135 lbs6 x 175 lbs6 x 175 lbs6 x 175 lbs - bah, going for 8 reps! D'oh I suck. 6 reps was for next week's 185 lbs, so might just keep it the same. No SLDL or Leg Curls, hamsting is okayish, but these make it hurt. Leg Ext:3 x 10 x 40 lbs Standing Calf:3 x 15 x 260 lbs Silly hamstring being slightly sore still, really cut this workout short - I was in and out of the gym in no time. To much energy lately as well so decided to go climbing! Called up some friends and went to a canyon that is not even a 15 minute drive away, but it was raining hard there. Just on little cloud parked above the canyon, stuck on the mountain side . Not to be discouraged, we went on to some "Buildering" that was out of the rain. El Paso has a plethora of rock walls that are great to climb on! This one is at an amphitheater in the canyon right by where we were going to climb: Working the traverse:http://img.photobucket.com/albums/v389/vegancrystal/climbing/DSCF0091.jpg http://img.photobucket.com/albums/v389/vegancrystal/climbing/DSCF0103.jpg This one is cool because its my friend resting and re-chalking while still on the wall:http://img.photobucket.com/albums/v389/vegancrystal/climbing/DSCF0099.jpg We also climbed up a part of the wall that led to a balcony, but I got no pictures of that - a little more scarry climbing so high (!), but cool to be able to climb up to the second floor Link to comment Share on other sites More sharing options...
Crystal Posted August 3, 2007 Author Share Posted August 3, 2007 2 August 2007 - ThursdayD'oh, skipped the gym and went climbing . Should have gone to the gym in the afternoon but I was hurting all over a ton so I took some pain pills and took a nap that ended up lasting 3 hours! Woke-up when a friend called to go climb . Was feeling a bit better by then so how could I refuse? I'll gym it up today Climbed at Pena Blanca again. Started at a traverse called the Bone Yard, then ended at the Smith boulder in the dark (yay for headlamps!). The boneyard has a sit-down start that I just can't get for the life of me! I got some humerous video of my attempts:http://www.youtube.com/watch?v=SwzJnI5H18ohttp://www.youtube.com/watch?v=J26jEycBh-c Gotta be able to laugh at yourself sometimes Link to comment Share on other sites More sharing options...
Crystal Posted August 4, 2007 Author Share Posted August 4, 2007 3 August 2007 - Friday Bench: 10 x bar 10 x 65 lbs 10 x 80 lbs 8 x 90 lbs 8 x 90 lbs 6 x 90 lbs - d'oh! Punishment sets for not getting those last two reps: 1 x 100 lbs 20 x bar Total Volume = 4880 lbs Dips: 10 x bw 3 x 10 lbs 4 x 10 lbs 4 x 10 lbs Skull Crushers: 8 x 40 lbs 8 x 40 lbs - stopped here, was hurting my wrists and shoulders Hammer Curls: 9 x 20s 5 x 20s 5 x 20s *stretching Not a bad day considering everything is starting to hurt again , this is why I don't make definate strength goals! Link to comment Share on other sites More sharing options...
Crystal Posted August 4, 2007 Author Share Posted August 4, 2007 u]4 August 2007 - Saturday[/u] DL:10 x 135 lbs10 x 185 lbs10 x 205 lbs - ouch! hamstring hurt after these, bad , but got a video of the set (see link)15 x 135 lbs Seated Cable Rows:10 x 60 lbs10 x 60 lbs8 x 60 lbs DB Shrugs:20 x 30s20 x 35s15 x 40s - really focused on range of motion today. *stretching Managed to drag my sorry self to the gym today. A good warm-up helped loosen me up, but the hamstring was killer during deadlifts - didn't make it past the warm-up! Such is life I suppose, at least I got the warm-up in and some video to make sure my form was okay Man, I wish I was on the Vegan Vacation! Link to comment Share on other sites More sharing options...
Clever Name Posted August 5, 2007 Share Posted August 5, 2007 Crystal, just started reading your journal, and WOW am I impressed! You are the kind of athlete I aspire to be...amazingly strong, constantly active, and missing workouts only because you're too busy...doing a different KIND of workout! Thanks for the inspiration. Link to comment Share on other sites More sharing options...
Clever Name Posted August 5, 2007 Share Posted August 5, 2007 Crystal, just started reading your journal, and WOW am I impressed! You are the kind of athlete I aspire to be...amazingly strong, constantly active, and missing workouts only because you're too busy...doing a different KIND of workout! Thanks for the inspiration. Link to comment Share on other sites More sharing options...
Crystal Posted August 6, 2007 Author Share Posted August 6, 2007 Awh, thanks CN . I won't be this active when school starts again at the end of the month though (or maybe I will . . . I'm such an addict!!!). 5 August 2007Some climbing out at Pena Blanca, but not much because I was by myself (no spotter). Good to get out though Link to comment Share on other sites More sharing options...
phillipeb Posted October 22, 2008 Share Posted October 22, 2008 Awh, thanks CN . I won't be this active when school starts again at the end of the month though (or maybe I will . . . I'm such an addict!!!). 5 August 2007Some climbing out at Pena Blanca, but not much because I was by myself (no spotter). Good to get out though Hey crystal I am not sure how long you have been in slc but welcome. I was working at a Boulder gym for an hour a week in trade for a membership and had a blast. Unfortunately due to lack of time i had to quit. I have only gone climbing outside once and loved it although i found my endurance lacking. Anywho my point was to say hello and say how awesome it is to meet another person from this board. Let me know if ever you would like to go hiking. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now