superstar34 
"Studying to get my NSCA-CSCS to be a Strength Coach. I need a coach."
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Archive for July, 2008
Sunday, July 13th, 2008
Well at least part of the time! haha. So I went to the beach this weekend with some girlfriends and had a good time. No working out cause uh well, yeah I drank alot. It was great getting back to the beach, I hadn’t been in years! So today I’m back in it with the workouts!
This morning I got up and did what I now call my boxer routine its basically like a cardio jump rope routine and did that for 45 mins. Then after breakfast rode my bike to the gym and did upper body exercises and will go back later on tonight to do legs and more upper body. =0)
Now time to go chill before the end of the weekend. =0)
Posted in Training
Thursday, July 10th, 2008
Sooo rode the bike to work (even to go grab lunch! extra bonus, chaching) then to the gym, worked out then rode home. =0)
Today was shoulders/biceps:
Dumbell Shoulder press 5 sets of 15 30lbs, Lat Raises 5 sets of 15 20lbs, Front Raises 5 sets of 15 20lbs, Incline Dumebell Bicep Curls 4 sets of 15 30lbs, Cable Curls 20lbs 5 sets of 15, Overhead Cable Curls 20lbs 5 sets of 15lbs, Hammer Curls 5 sets of 25lbs. yada yada some more stuff then rode my butt home!
Gooood nite!
Posted in Training
Wednesday, July 9th, 2008
I don’t know where that came from.
Anywho, so like a good girl I rode my bike to work, then after work to the gym, did a light overall circuit training workout to cap off the weeks past kick-butt sessions and then rode my happy ass home! It’s amazing how much energy I have during my workouts and on the way home! I still can’t believe it but I’m going with it! I really need to keep up the major cardio with biking cause I’m eating a bunch now, here’s my lean mass diet that I basically am sticking to but will change it up here and there on how I prepare stuff:
Meal 1
7 Egg Whites + 1 Yolk
½ cup oats
¼ banana
Pinch cinnamon
1 tablespoon flax oil w/ omega fatty acids
Meal 2
1 Scoop Egg Protein
6 Whole Almonds
Ice Cubes
¼ cup oats
Meal 3
8 oz Grilled Salmon
½ cup wild rice
2 cups broccoli
Meal 4
8oz Grilled Cod
½ yam
2 cups Green Beans
Meal 5
8oz Chicken Breast
¼ cup wild rice
1 cup green beans
1 tablespoon flax w/omega fatty acids
So I USED to eat 7 meals a day of this plan (so basically another oatmeal/protein meal and another meat/veggies/carb mix but well its FREAKIN expensive! haha….so I’m cutting it down to 5 a day and throwing in some more carbs here and there to keep my energy up for my workouts which are now lower reps and starting to get higher up in weight again!
Holy cow I have really filled out too and I’m honestly embarrased to post ‘progress’ pics but its all part of the plan…..but now that I’ve introduced this cardio into it as well hopefully all the water weight I’ve added on will go down soon! yeesh! But I sure did miss getting to throw around heavy weight and have dudes just standing there freaking out watching me lift haha….here i go again!
………..zzzzzzzzzzzzzz
Posted in Training
Tuesday, July 8th, 2008
I just spent the last 15 mins wasting my life trying to get this stupid nail polish off, waaay too much time on nail polish….okay back to what actually matters, focus Christen!
So today I took the day off from cardio and lifting cause, well, I need a small break, and two I feel like a huge bruise! Don’t get me wrong, I LOVE being sore but I also need to not be stupid and overtrain. Which could possibly lead to injuring myself and I’m REEEAlly suprised out of all the dumb things I do to myself I’ve not done that. And I’d like to keep it that way!
But honestly i"m really excited about getting back on my bike in the morning and riding to work, then to the gym, workin out then riding home again! I was surprised the other day, I though I was going to be super tired working out riding my bike to the gym (not to mention its like a million degrees in texas right now) but nope I had alll this energy, and then I was like, well maybe Ill be exhausted on the way home riding my bike, nope! So yeah, I am definitely a freak of nature. But I am NOT complainin. Good nite.
Posted in Training
Monday, July 7th, 2008
Okay so this morning I got my butt up and rode my bike to work….mmm investing in bodyspray ha…good thing i can wear watever to work as well! then i rode my bike to el gym….and completed el workout as shown below:
Chest, Back, Abs
Giant Set 1 (4 x 15()
Flat Dumbell Press
Assisted Wide Grip Pull Ups
Decline Dumbell Flyes
Incline One Arm Dumbell Row
Giant Set 2 (4 x 12)
Incline Hammer Press
Hammer Row Machine
Decline Push Ups
Bent Over Straight Arm Pulldown
Giant Set 3 (4 x 1 min)
Don’t Let Your Feet Touch The Floor (Ultimate Burnout)
Bicycles
Leg Raises
Crunches
Scissors
Follow Up By Cardio
And that cardio was my riding myself on home!!! Yeah this is going to be kicking my butt! tomorrow is just cardio day so Ill be riding again minus the whole gym after work part….good times……
Posted in Training
Sunday, July 6th, 2008
OK I’m perturbed right now because my NIN cd keeps skipping, NOT COOL!!!
k nuff B*tchin!
Anywho, I did my cardio this morning and it was awesome! Yeah cardio and awesome in the same sentence, holy shite. I rode my bike around H-Town (in the nice areas, I’m not that nuts), for about an hour and felt so great afterwards. The only sucky part was the first 5 mins of hell when my butt was freaking sore from riding yesterday, haha.
Tonight was supposed to be a day off because tomorrow I’m doing back again but instead I did legs since I’ve had days off before yesterday….so here’s basically what I did lazy, cliff notes version:
Legs:
Barbell Squats 4 sets of 10 reps, 115, 115, 135, 135 lbs, Dumbell Traveling Lunges 4 sets of 20 steps ea leg w 15lb dumbells, leg extensions 5 sets of 12 reps, 75, 90, 110, 130!! burnout 6th set of 130 again! seated calf raises, 4 sets of 55lbs, reps of 15, (also body weight standing calf raises in between all exercises, and squats too), hack squats 4 sets of 15, 175lbs, lying hamstring curls 4 sets of 15 30lbs, abbductors, adductors, 4 sets of 25 reps supersets, 40lbs on both…..
Okay sleep time!
Posted in Training
Saturday, July 5th, 2008
So I just got a bike the other day! I’ve been scheming to do this for awhile now….I get bored with things and always have to change it up, especially with cardio since I freaking hate it. I’m thinking well if I get a bike Ill save gas, its better for the environment, I can get up later (woo-freakin-hoo), and Ill be actually doing even more cardio cause my ass will still have to ride the heck home. ha. It’s a win win sit. So this morning I got my lazy butt up (havent done cardio in over a week) and rode my bike to work and it took the same amount of time it does for me to drive! Yeah so I was pretty stoked about that. So I just rode around and explored my city for a bit and was starving for sure by the time I got home.
I’m also really having to watch my budget now which unfortunately affects my diet and supplementing. So while I’m also putting competing on the back burner, I can’t be eating 7 meals a day like I have been for the past 9 months. So it’s going to be 5 and a lot of trial and error from what Josh has taught me. I pulled out one of my lean mass ‘menus’ he sent me and am working off that. I’ve realized my body is NOT ready for any sort of cutting just yet. I need to focus on mass building, and get my muscles more developed. Anywho I worked out tonite and feel great even though the past week I’ve put on some more pounds and water weight from eating whatever (NOT fast food though!)…ha when I was working out I feel so huge muscle wise….
So here was my workout tonight:
Day 4
Back, Shoulders, Tris
Giant Set 1 (4 x 15)
Machine Row
Dumbell Shoulder Press
Straight Arm Pulldown
Leaning Lateral Raises
Giant Set 2 (4 x 15)
Wide Grip Lat Pull
Bi Lateral Dumbell Front Raise
Reverse Flye Machine
One Arm Dumbell Row
Giant Set 3 (4 x 15)
Incline EZ Curl Skullcrushers
Exercise Ball Crunch w/Twist (5# added)
Overhead Single Tricep Dumbell Extension
Hanging Straight Leg Raises
Giant Set 4 (4 x 1 min)
Jump Rope
Mountain Climber
Mini Hops
Follow By Cardio
I only did about 15 mins of cardio cause this morning I rode my bike around the neighborhood for a little over an hour!
Posted in Training
Tuesday, July 1st, 2008
Okay NOW I see why Josh had me do cardio AFTER the workout…cause this morning I was sooooore as hell! It was so awesome. Everytime I got up from my chair at work today I reveled in the pain ha yeah i"m a little nuts like that. Anywho I have a break on Day 3 and lemme just say I had to make today "day 3" cause I felt like a big bruise today! Even when I did my whopping 15 mins of cardio after my legs workout, I was already running/walking funny….yeah I looked like an idiot probably. Honestly I need to let it out and talk about it but when I was running (I HATE running) and I’m out of breath after 5 mins I felt like such a fat @ss and gross! I had to get on the stairmill and even on that I was breathing hard!!! I’m learning (once again the hard way) the toll that a not perfect diet can take on you……For the past week since I’ve had to face reality and realize that I need to take some time off from the competition training and focus on my studies, I’ve rebelled and since been still cooking my own food but not making my perfect 7 meals….as a consequence I’ve put on weight AGAIN and have been retaining water yada yada….the whole deal all over again…..yeah I think I really like punishing myself….
Anywho, I’m realizing this is not something that I can just fix in a few weeks. I have had a lifetime of issues with food and overeating and this part of my life has just managed to magnify that problem. Now I’m having to deal with it face on and keep falling on my freaking face over and over again. I need to stick to my Libra roots (ha) and ‘find the balance.’
Well it’s off to bed, back into the cardio grind tomorrow morning…..and Day 2 tomorrow!!!
Posted in Training
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