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

[JC32]

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

No not at all. I don't really do any personal training, but if I did I would do things differently. I mostly do rehab, very little to no program design.

I'm about to start all new workouts. Plan to move to more compound exercises, splitting up muscle groups on different days, adding stuff like plyo's, etc. Spent the last year kinda giving my shoulder a test drive to see what I was or wasn't capable of doing. Had to build some fundamental strength.

[JC32]

1/19/09:

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

Single Leg Deadlift with BB - 45 3x12
Buglarian Split Squat - 15(each hand) - 3x12
Pendulum Step Over - 3x15
Walking Lunges with BB - 50 3x12
Single Leg Leg Press #2 - 140 3x10
Leg Press #2 Single Leg Calf Raises: 210 3x25
Abs: Hanging Leg Raise 3x15 (2lb ankle weights)
Decline Bench Oblique Crunches (5lb)
Decline Bench Crunches (10lb)
Wood Choppers (5kg)

* First 5 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Cardio: Stair Climber - 30min


Ok I decided to go all single leg workout today (except warm-up). Could be awesome, could be stupid. I'll let ya know tomorrow, lol. My adductors are already sore, so that's probably an indication of which direction it'll go... Also, went to weighted ab workouts, same 2 scenarios apply!

* Side Note: Didn't workout Monday bc I had to wait on the Dish Network people to come fix my dish... But I did get to run up quick enough to spend 45min on the spin bike...

[JC32]

Oops forgot to post this one:

1/17/09:

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 + 1 scoop Glycomaize; 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
Rock-It: 40 3x15

Single Leg Squat with Knee Tap - 8 (Medicine Ball) 3x15
Pendulum Step Over - 3x15
BB SLDL - 70 3x12
Squats (SmithMachine): 70 3x10
Lunges (Smith Machine): 60 3x10
Leg Press #2: 295 1x10, 305 1x10, 365 3x12
Leg Pres #2 Calf Raises: 365 3x25
Sumo Press: 245 3x12
Ham Press: 245 3x10

* First 5 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Cardio: Swimming - 500m Free; 2x100IM; 2x50 Breas

[JC32]

1/20/09:

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 - 75 1x12, 95 1x12, 100 1x10, 105 3x10
Cable Fly - 20(ea) 3x12
Superset... DB Lateral Raise - 8(ea) 1x12; DB Anterior Raise - 8(ea) 1x12
Lat Pulldown - 90 3x12
Rows (Wide Grip) - 85 3x12
Curl Bar Bicep Curl - 42.5 3x12
Curl Bar Skull Crushers to Tricep Press - 57.5 3x12
Smith Machine Shrugs - 85 3x12
Compound Row Machine - 75 3x10
Sword Pulls - 7 3x15

Felt super! Getting really excited about breaking my workouts into 2 muscle group workouts each day. Ready to just fully overload everything!

[pu12en12g]

Felt super! Getting really excited about breaking my workouts into 2 muscle group workouts each day. Ready to just fully overload everything!

Let's get it on !!!!

[bull.dogz]

Let's get it on !!!!

[pu12en12g]

::::runs::::

[bull.dogz]

I <3 you PT!

[JC32]

Let's get it on !!!!

Totally been combing the internet for the scene from Austin Powers with Dr Evil and Frau... with Let's Get it On playing in the background. LOL But alas, I could not find it. It was the first thing that popped into my head, lol!

[JC32]

1/21/09:
* Legs were quite a bit tired/sore, so I was in the pool for about 1hr 15min. Didn't really keep track of exactly what I did. Thought it would get my legs moving and help with the soreness... and it did. Will make up the leg workout Saturday.


1/22/09:

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 - 75 1x12, 95 1x12, 105 2x10, 110 1x10
Incline Bench Press - 75 3x12
Lat Pulldown - 90 3x12
Rows (Narrow Grip) - 85 3x12
Superset... Supermans - 35 3x12; Curl Bar Bicep Curl - 37.5 3x12
Superset... V Bar - 90 3x12; Inverted Rope Press - 50 3x12
Smith Machine Standing Military Press - 75 3x10
Smith Machine Upright Rows - 50 3x10
Pull Ups (spotted) - 3x15

Cardio: 45min on Upright Bike (Cardio Setting)


Wahoo! Done with this week! Monday starts serious lifting, Chest/Back only. Thinking 4-5 exercises each. Will be doing cardio as normal. Should make my workouts shorter and easier to get in in my small gym... but 10x as intense.

[JC32]

1/23/09:

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 (with 1 scoop Glycomaize); 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
Rock-It: 50 3x15

BB SLDL - 75 3x10
Squats (SmithMachine): 70 3x10
Leg Press #2: 295 1x12, 335, 1x10, 375 3x10
Leg Pres #2 Calf Raises: 375 3x30
Sumo Press: 245 3x12
Ham Press: 245 3x10

Abs: Hanging Leg Raise 3x15 (2lb ankle weights)
Decline Bench Oblique Crunches (5lb)
Decline Bench Crunches (10lb)
Wood Choppers (5kg)

* First 5 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Cardio: Elliptical - 35min (X/C setting)

[JC32]

1/25/09:

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: 1.5 scoop PW for Cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; 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


CHEST
Bench (Med. Grip) - 75 1x12, 95 1x12, 105 2x10, 110 1x10
Incline DB Chest Press - 25 3x12
Cable Fly - 23 3x10
Supine DB Fly - 15 3x12
Double Chest Press (Machine) - 72 3x12

BACK
Lat Pulldown - 90 3x12
Cable Rows (Wide Grip) - 85 3x15
Prone DB Rear Fly - 5 3x12
Smith Machine Bent Over BB Row - 55 3x10
Theraband Rear Fly - 3x15

Cardio: 45min Spin Class (Cardio/Power Sculpt)

Ok, so I started a new spin class this a.m. and it was INSANE (like Kane...? lol)!! Thought I was going to DIE. My legs are already sore, and I couldn't be more psyched about it! Then, I started my new 2 muscle group workouts today, chest/back. Really liked being challenged and getting done in a lot less time. Think this is going to do wonders for me! Hoping both are sore tomorrow!! Otherwise, will be bumping it up! I'll also mix up the exercises next back/chest day.

[JC32]

1/26/09:

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: 1.5 scoop PW for Cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


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

SLDL with BB - 85 3x10
BB Squat - 100 3x10
Leg Press #2 - 305 1x10, 345 2x10, 370 4x10
Leg Press #2 Single Leg Calf Raises: 370 3x30
Sumo Press - 305 3x10
Ham Press - 305 2x10

* First 5 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

CORE
Hanging Bent Leg Raise - 3x15 (2lb ankle weights)
Throw Downs - 3x20
Decline Bench Oblique Crunches (5lb DB) - 3x25
Decline Bench Crunches (10lb Plate) - 3x25
Wood Choppers (5kg Medicine Ball) - 3x30

Still messing with the formula of the new workouts, what will/won't work within the schedule. Tomorrow will be shoulders/bi's/tri's and Spin Class. Went up significantly in the Squats/SLDL, not exactly sure where the heck that came from. Probably be nice and sore for spin class in the a.m. lol.

Btw, I am starting Green Mag again tomorrow... along with a new tub of White Flood (Electric Lemonade this time to mix with GM).

[pu12en12g]

Wow, you are kicking some serious booty !!!

[JC32]

Wow, you are kicking some serious booty !!!

Thanks! Working on it! My goal is to be so sore by the end of the week that I can barely move. lolol