Crystal

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!

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

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...

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!

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!!

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!

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!

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.

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)

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

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!!!).

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" .

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) .

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!

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

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

Thanks Robert 11 Nov 09 Hooray, shoulder/wrists were good enough for a shoulder day Push Press: 10 x bar, 10 x 75 lbs, 8 x 85 lbs, 6 x 95 lbs Arnold Press: 10 x 25s, 10 x 27.5s, 9 x 27.5s, 9 x 27.5s Rear-Delt Rows: 3 x 10 x 70 lbs Upright Row: 10 x 50 lbs, 10 x 50 lbs Another great day at the gym - I'm always so happy to workout after I've been hurting, makes me appreciate the good days Wahoo! Oh, and a couple of pictures from the other day - a couple of my favorite people in the world! Vegan801power to my left, Robert Cheeke to the right. Just having a little post-workout fun (I think both guys complained that it had been a leg day so their arms were not at their best ) http://i989.photobucket.com/albums/af12/crystalfrostfire/2009Fall/12433_101997236488798_1000003556600.jpg http://i989.photobucket.com/albums/af12/crystalfrostfire/2009Fall/12433_101997239822131_1000003556600.jpg

Falling behind in my log! 9 Nov DB Bench: 10 x 30s, 10 x 35s, 8 x 40s, 3 x 45s - shoulder better but tender, wrists totally eff'ed from overexertion setting up a fundraiser (details below). Supersetted with: DB Fly: 10 x 20s, 10 x 20s, 10 x 20s Incline Bench: 10 x 65 lbs, 10 x 75 lbs, 5 x 85 lbs DB Decline: 10 x 30s, 8 x 40s, 7 x 40s - no barbell decline bench in this gym Good day, workout was with vegan801power who is back in town (wahoo!) and with Robert Cheeke who was visiting for a fundraiser (details below). 10 Nov Able to squat again Squat: 10 x bar, 4 x pistol, 10 x 135 lbs, 8 x 155 lbs 1 x 5 x 170 lbs 4 x 5 x 175 lbs Was a little worried on these since I couldn't squat last week, but it went up! So happy to get all those Crazy Superset of: Leg Ext: 3 x 7 x 50 lbs - one leg at a time Leg Curl: 3 x 10 x 70 lbs - both legs, right hammy is feeling stronger Seated Calf: 3 x 7 x 70 lbs - kicked my bum! With vegan801power and last day with Robert Cheeke, took him to the airport afterward lifting . Got some pictures I'll have to post soon. I invited him up to SLC to speak at the Ching Farm Rescue and Sanctuary's vegan Thanksgiving dinner, even though we had no money to pay his way here, but he came anyway! Helped us out TONS - huge props to him for going out of his way to do this. Seriously a nice guy But, that fundraiser about mowed me under - spend ALL day setting up, then worked the event, then stayed until it was completely cleaned up after. Could barely move by the end!

Yeah buddy! Awesome to have you up, can't wait until you are back with your book in hand!!

Thanks lobsteriffic 4 Nov. 09 - Wed Sadly, shoulder was WORSE today Went to gym anyway and did Hammer Strength Leg Press: 10 x 90 lbs, 10 x 180 lbs, 5 x 270 lbs 5 x 5 x 320 lbs - used this because no shoulder involved Then, on same machine did ... One-leg LP Calf: 3 x 10 x no weight, 5 x 50 lbs *Stretched a bit, as much as one arm allows for! Then, that evening, went to Zumba class, but of course only doing the leg moves, looked a little more silly than normal Today, Thursday, I did nothing Sad - want to rest shoulder for the sanctuary tomorrow plus was running errands all day for the sanctuary's Vegan Thanksgiving Dinner this Sunday that Robert is speaking at !!! Shoulder's feeling better today, but only to the point where I'm not constantly gritting my teeth with pain and was able to sleep thru the night *sigh* Gonna be hard to feed the critters tomorrow!

3 Nov 09 - Tues So it happens again, story of my R.A. life. Was scheduled for a good 'ol 5x5 squat day today, but my right shoulder has "flared up" really bad and I'm in such pain . Did cardio at lunch - minus arms, then took my friend to the climbing gym again because she wants to learn how - worked out pretty well because its easier to teach when you're watching the other person and not climbing yourself! Hopefully I can get this agonizing swelling down by tomorrow enough to pick-up my squat day, don't need my shoulder to be 100% to squat, but I do need to be able to at least lift my arm from my side! Arg, it throbs when I lay down, I hate this! . . .

Dang it, why haven't you updated your log lately? You've been kicking ass this last week!

Have you eaten lately Vegan Joe? Maybe your blood sugar is just low . . . After another long weekend at the farm sanctuary, back at it! 2 Nov. 09 - Mon Squat: 20 x 135 lbs Bench: 10 x bar, 10 x 80 lbs, 1 x 6 x 100 lbs 2 x 5 x 105 lbs 2 x 4 x 110 lbs Inclines: 10 x 75 lbs, 4 x 85 lbs - yup, was just simply wiped at this point! Good workout with vegan801power, but he's leaving town for the rest of the week in the morning which makes me sad - I've just that quick gotten used to having a training partner again and I don't want to workout alone this week! Oh well Also, updated my new blog linked in the signature line again

Can't wait to have you up here Robert! 29 Oct 09 - Thurs BW = 136.8 lbs 5 minute warm-up eliptical Bench: 10 x bar, 10 x 75 lbs, 8 x 95 lbs 2 x 3 x 105 lbs 2 x 2 x 115 lbs 4 neg. x 125 lbs Rope Tri: 10 x 40 lbs, 9 x 50 lbs, 10 x 50 lbs, 8 x 50 lbs Static Incline DB Curls: 10 x 15s, 6 x 20s, 8 x 17.5s, 8 x 17.5s Dips: 9 x bw Cable Push-Downs: 10 x 40 lbs, 10 x 50 lbs Cable Curl: 10 x 50 lbs, 10 x 60 lbs, 6 x 60 lbs wide Second bench day, plus arms - with vegan801power as always . Was a shite day at school so went in mentally exhausted, but by the end of bench was feeling much better .

Awesome, I love that you do overhead squats! Hardcore