~~~Julie's 2010 CL Log!~~~

[jiritt0]

I was thinking about snowmobile or sled...

Seriously... it needs to get above 32 at some point right?? Sh*t won't melt! So it's alternating layers of ice/snow. Salt won't melt it bc it's too cold. I'm getting cabin fever!

No, make a 50, 75, and 100 pd sandbag; you can do cleans, squats, shoulder presses, lunges, a multide of core exercises etc. with them


for a real rediculous indoor training session, combine a sandbags with a TRX and a jump rope if your insane (me)

all you need is a few square feet and a moderately raised ceiling (depending on height)

[JC32]

No, make a 50, 75, and 100 pd sandbag; you can do cleans, squats, shoulder presses, lunges, a multide of core exercises etc. with them


for a real rediculous indoor training session, combine a sandbags with a TRX and a jump rope if your insane (me)

all you need is a few square feet and a moderately raised ceiling (depending on height)

I got you. I do have some DB's, Curl Bar, Plates, Bench, Bike. I've been going all Rocky IV, hiking in that stuff. lol It's just getting boring after weeks of this, lol. Thinking I may need to pick some additional "at home" workout equip.

What's a TRX?

[jiritt0]

suspension trainer - http://www.fitnessanywhere.com/

I got lured in awhile back by a mailing from the NSCA and apromo on a trainer package or something...

suspension training is amazing, and can literalyl be done almost anywhere, especially if you weigh under 240lb I imagine haha... i rent a very old apt im hesitant to throw mine between a door and use it

but don't get caught into their hype/anyone else's hype. It's only a tool in a large toolbox, it isn't the gift the answer or the cure, it's just a thing to use for program variety; makes an fun and interesting deload week from traditional weight training.

I took it a local turf field and hung it from the field goal posts -- combined speed/agility drills with bodyweight resistance and tire flips.. it was heavenly

more often though I hang it from a power rack and do core exercises as finishers

[HotRod]

suspension trainer - http://www.fitnessanywhere.com/

I got lured in awhile back by a mailing from the NSCA and apromo on a trainer package or something...

suspension training is amazing, and can literalyl be done almost anywhere, especially if you weigh under 240lb I imagine haha... i rent a very old apt im hesitant to throw mine between a door and use it

but don't get caught into their hype/anyone else's hype. It's only a tool in a large toolbox, it isn't the gift the answer or the cure, it's just a thing to use for program variety; makes an fun and interesting deload week from traditional weight training.

I took it a local turf field and hung it from the field goal posts -- combined speed/agility drills with bodyweight resistance and tire flips.. it was heavenly

more often though I hang it from a power rack and do core exercises as finishers

I aggree, the suspension trainer is a great tool. I have incorporated into my wo's and have been able to strengthen my core and I have hit PR's in my squat and DL. It works well for me.

[JC32]

suspension trainer - http://www.fitnessanywhere.com/

I got lured in awhile back by a mailing from the NSCA and apromo on a trainer package or something...

suspension training is amazing, and can literalyl be done almost anywhere, especially if you weigh under 240lb I imagine haha... i rent a very old apt im hesitant to throw mine between a door and use it

but don't get caught into their hype/anyone else's hype. It's only a tool in a large toolbox, it isn't the gift the answer or the cure, it's just a thing to use for program variety; makes an fun and interesting deload week from traditional weight training.

I took it a local turf field and hung it from the field goal posts -- combined speed/agility drills with bodyweight resistance and tire flips.. it was heavenly

more often though I hang it from a power rack and do core exercises as finishers

I aggree, the suspension trainer is a great tool. I have incorporated into my wo's and have been able to strengthen my core and I have hit PR's in my squat and DL. It works well for me.

Thanks for the info!! I'm def. looking into this for days like I've been having by not getting to the gym...

[JC32]

1/10/09:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
White Flood: 2 scoops; 20min Pre with 18oz water
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 30min before Bed

Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15

Bulgarian Split Squat - 25 3x15
SLDL - 65 3x10
Squats (SmithMachine): 70 3x12
Leg Press #2: 295 1x10; 315 1x10, 350 3x10
Leg Pres #2 Calf Raises: 350 3x25
Sumo Press: 245 3x12
Ham Press: 245 2x10

~First 4 exercises are basically a warmup for 5-12. There are 2 different Leg Press Machines that are at different angles.

Cardio: 30min on Elliptical (X/C Setting)

WAHOO!! FINALLY GOT TO THE GYM! There was a small small window of opportunity and I took it! I totally felt off my game, legs are usually my easier days. Feel I may have lost more strength than I anticipated. Might go to 3x/week for legs to make up...

[Adamn]

Just be glad you got to come to FL before this last week. We actually got snow flurries yesterday morning. Not exactly the beach paradise when it's 25 degrees outside ha ha. I couldn't handle all that northern snow. I'll take my 100 degree summers over that any day. Good luck with the log though.

[JC32]

Just be glad you got to come to FL before this last week. We actually got snow flurries yesterday morning. Not exactly the beach paradise when it's 25 degrees outside ha ha. I couldn't handle all that northern snow. I'll take my 100 degree summers over that any day. Good luck with the log though.

It wasn't much warmer then! It was 40, but very windy and coming off the water. We about froze to death!! I'm with ya, I'll take the heat. My friend was telling me that it was so cold in Treasure Island that the iguanas were freezing and falling out of the trees!

[Adamn]

It wasn't much warmer then! It was 40, but very windy and coming off the water. We about froze to death!! I'm with ya, I'll take the heat. My friend was telling me that it was so cold in Treasure Island that the iguanas were freezing and falling out of the trees!

Yup. Most of south FL was like that.
http://www.youtube.com/watch?v=3EFUxzGqQE0
(don't remember how to embed them, but there's a quick news story on it). Kinda crazy, but at least by next weekend it should be 75 out and that means boat weather. Hopefully the water warms up a little too, although I'm sure it'll still be in the high 60's low 70's.

[JC32]

Yup. Most of south FL was like that.
http://www.youtube.com/watch?v=3EFUxzGqQE0
(don't remember how to embed them, but there's a quick news story on it). Kinda crazy, but at least by next weekend it should be 75 out and that means boat weather. Hopefully the water warms up a little too, although I'm sure it'll still be in the high 60's low 70's.

Craziness! At least they aren't dying!

[JC32]

1/11/09:

Blue Gene: 5 caps; 45min Pre *
Green Bulge: 5 caps; 30min Pre *
White Flood: 2 scoops; 20min Pre with 18oz water
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water *
Golden Gains: 1 scoop (bc ate shortly after); Post with 26oz water *
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 30min before Bed *


Bench - 95 1x12, 110 1x10, 115 3x10
Double Chest Press Machine - 62.5 3x15
Smith Machine Military Press - 90 3x12
Lat Pulldown - 90 3x12
Rows - 85 3x12
Superset... Supermans - 35 3x12; DB Curls - 20(ea) 3x12
Superset... V Bar - 90 3x12; Cable Rope Pulldown - 65 3x12
Super Pullover Machine - 65 3x15
Lateral Raise Machine - 50 3x12
Abs: (Oblique Crunches & SitUps on Decline Bench; Wall Returns; Throw Downs)
Cardio: 30min on Spin Bike

Lost my spotter after Bench, so I was a little limited in what I could and couldn't do. Still got a great workout in. Feels great to be back in the gym... now it's time to go from maintainence to build mode!

[JC32]

1/13/09:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
White Flood: 2 scoops; 20min Pre with 18oz water
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (bc ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


Bench - 95 1x12, 100 4x10
DB Chest Press - 35(ea) 3x10
Standing Smith Machine Military Press - 70 3x10
Lat Pulldown - 90 3x12
Rows - 85 3x12
Superset... Supermans - 35 3x12; EZ Curl Bar - 37.5 3x12
Superset... Cable Rope Stepout - 55 3x10; Cable Reverse Rope - 55 3x10
Pull-ups (spotted) - 2x12
Chin-ups (spotted) - 2x12
Theraband Rear Delt Flys to Neg Lateral Raise - 3x15
Abs: (Oblique Crunches & SitUps on Decline Bench; Knee Tucks on Swiss Ball; Butterflys)
Cardio: 60min on Upright Bike (30min HR Intervals; 30min Cardio)


Ok this workout was kinda weird for me. On Tues. I was having a lot of pec/trap muscle spasms for some unknown reason. Still trying to figure it out because I didn't even lift. It left me very tight/sore. It really inhibited a lot of my workout and I had to drop the weight down just to get through them. Woke up this morning... still very tight in the pecs. I've stretched and stretched and stretched... no help. It almost feels like when I used to muscle guard really bad after my shoulder surgeries. Anybody got any ideas on this one??

Oh, and I just got another tub of GM. Was considering use GM on workout days and GB on nonworkout days... other than convenience to me... any reasons why I should or shouldn't do this? Or should I just finish GB and start GM after?

[JC32]

1/14/09:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
White Flood: 2 scoops; 20min Pre with 18oz water
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15

Bulgarian Split Squat - 25 3x15
Single Leg Deadlift with BB - 45 3x12
Squats (SmithMachine): 70 3x10
Sumo Squats (Smith Machine): 60 3x10
Leg Press #2: 295 1x10, 375 1x10, 355 1x10, 335 1x10, 315 1x10, 295 1x10, 275 1x10, 255, 1x10, 235 1x10, 215 1x8, 195 1x8, 175 1x8, 155 1x6, 135 1x6
Leg Pres #2 Calf Raises: 375 3x25
Sumo Press: 245 3x12
Ham Press: 245 3x10

* First 4 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Cardio: 30min Kickboxing with the Bag

[JC32]

1/15/09:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
White Flood: 2 scoops; 20min Pre with 18oz water
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


Bench - 95 1x12, 100 2x10, 105 2x10
DB Chest Fly - 15(ea) 3x15
BB Military Press - 70 3x10
Lat Pulldown - 90 3x12
Rows (Narrow Grip) - 85 3x12
Superset... DB Bicep Curls - 20 3x10; EZ Curl Bar - 37.5 3x10
Superset... Decline Bench DB Skull Crushers - 15 3x15; Cable Reverse Bar - 65 3x15
Pull-ups (spotted) - 3x12
DB Flys - 5(ea) 3x12
Abs: (Oblique Crunches & SitUps on Decline Bench; Throwdowns; Woodchoppers)
Cardio: 60min on Upright Bike (30min HR Intervals; 30min Cardio)

Today felt better, but I didn't want to push the pecs/traps too much. So, I went light on certain exercises. I'm working on mixing up my workouts and introducing a few new exercises that I wasn't able to do before due to shoulder issues. After trying some of them out this week and next, I should have a good mix. I believe after next week I'm going to start breaking my workouts into 1-2 muscle groups. I'm ready...

[jiritt0]

interesting program design -- is it similiar to how you train clients? athletes?