Craders(Christine) cut up and get sexy again journal - Page 10

**Crader** · 03-20-2008, 12:53 PM

I forgot to mention my favorite thing she had us do. We did the plate drag. We had a 10lb plat and we had to get in push up stance with the plate under our toes and walk on our hands dragging the plate across 1/2 the gym. Then get up and grab the plate and do lunges back. We did this 4 times.

For some reason on the plate drags I had a hard time breathing. I think it was because you had to hold your body ridgid to drag the plate. It really wore me out to do these.

kimsquit · 03-20-2008, 03:30 PM

Quote:

Originally Posted by Crader

It really wore me out to do these.

I can't imagine why

outstanding, Christine!

**Crader** · 03-21-2008, 01:10 AM

I dominated back day. It was a good day. I was able to do everything she asked of me! We even got under the squat rack bar and did reverse pull ups. Which was suprisingly easy considering I've never done them before. We did more of the laying leg lifts supersetted with hyper extensions x 15 and Low rows at 90lbs x 10 for

4 sets.

We did single armed rows with cables at 40 lbs an arm x 10 per arm supersetted with pulldowns wide grip at 60lbs x 15 for 4 sets. Then we did double grip rows at 80 x 15 and did a goofy standing pulldown with one leg on the bench and the other on the ground, super wide reverse grip at 60lbs x 15 for 4 sets.

We did other fun things as well. But back day is usually easy for me so I enjoyed it. She even complemented me on the way my body was turning out!!! It was a good day

**Crader** · 03-24-2008, 11:30 PM

Well I survived leg day, barely!

We started out on 6 standing rear kick type things

using 45 lbs. We then did weighted dumbell lunges from one end of the gym and back again for 4 sets, this was a superset.

Then we did quarter extensions using a pad on the leg extension machine at 55lbs x 15 supersetted with weighted single leg dips 10 per leg for 4 sets.

Then we did full leg extensions for 15 reps supersetted with pop squats for 15 and 4 sets...then on to 30 jumping jack lunges supersetted with pump lunges down the length of the gym..was losing heart control by now

We finished with 4 sets of 15 for calves...We did other things but can't write it all.. By the timei was done I was out of breath feeling slightly sick and my legs were seriously shaking. I'm getting pumps in the muscles that tie into the top of my knees. Today seemed hard on my lower back and by the pain I feel I'm not sure if I will be walking tomorrow:ntome:

**Crader** · 03-26-2008, 02:26 PM

Worked out a little stiffness doing 4 sets of 30 mountain climbers..woohoo football linebacker here I come.

We did an awesome shoulder workout. I could not even lift my arms to get my water off the weight rack when I was done. She was in drill sergeant mode so she pushed hard and with no rest.

It was all pronated lifts to eye level and hard to finish stuff.. I'm glad its done. Nothing exciting to report.

kimsquit · 03-28-2008, 03:14 PM

keep kicking ass, Christine!

**Crader** · 03-29-2008, 12:58 AM

Well I slipped back. i took the kids to a bed and breakfast for spring break and the guy there makes belgian waffles for breakfast. neeless to say I put on fat.

Missed three days training. But it won't take long to knock it back off. and i'm training the next two days to make up for it. Diet is back on. No real regrets for me. The kids loved it and it was worth it to make them happy.

**Crader** · 03-29-2008, 11:51 PM

I hit the gym today to make up for arm day. Did the workout myself so it will hold me over until next weekend. I'm still considering the back to back with her tomorrow. But even if I don't get up that early we are going to the gym. So I will do back tomorrow. I did barbell skullcrushers today so that felt good. She does not do the barbell ones so it felt nice to tear them up again.

Weight pretty much held the same so I either lost muscle and gained fat over the three days or its my imagination

**Crader** · 03-31-2008, 11:20 PM

Leg day sucks..

I started out with 4 sets of 15 alternating bench step ups, these were supersetted with walking dumbell lunges across the whole gym for 4 sets.

We then went straight to a triple superset with all weights at 70lbs. We started with leg extensions x 15 straight to laying leg curls on the belly x 15 and then to seated curls x 15. We did these for 4 sets.

Then we did 3 sets of 30 leg presses at 135 lbs. I was whipped by then. We then did deads at 115lbs x 3 sets. This for some reason really jacked up my blood pressure and nailed the naseau home. We then did a set of 50 body weight squats and 3 sets of 30 on calves.

I felt so sick!!!

**Crader** · 04-02-2008, 12:07 AM

Shoulder day was good today. I was on the same weights as the guy training with us and the two girls were a step down. So he drove the competitor in me. It pushed me to get the workouts done

It was really tough and quite a bit of the dumbell work was done on the Reebok ab balance board. We did 100 side to side shakes in the pushup position on the board in between 4 sets. We also did a set of 10 shakes straight into a push up for 6 sets.

We did all heavy weight sets. By the second set of supersets the lactic acid had built up in my shoulders and I was hurting.

I also did my cardio after I was done! No tanning though as I ran out of time.

I think I'm going to try to do cardio at home in the am for maybe 20 min. Then hit some cardio again after workout. Maybe 10-20 min.

**Crader** · 04-02-2008, 04:04 PM

Lethargy..grrrrrrr
Well I'm getting really worn down, not sure why.
So on the off chance that the vars causing it I'm adding in 25mg of DHEA in and my B12.

Matt thought it was liver glycogen depletion so he had me drink a Coke yesterday to get the high fructose corn syrup in. And while I felt a little better yesterday it was not the problem.

I also am starting Incarnate, my first dose was today. As I'm getting more run down my gym time has become harder. I'm getting massive lactic acid feeling in my sets and the burn is intense. This is happening early in to my 45 mins so I'm pushing through a good half hour of massive pain. Heres to the hope the Incarnate might help. And its good therapy for my joints.

**Crader** · 04-02-2008, 11:58 PM

Chest day:
We started out doing incline barbell flyes with dumbells for 15 reps and supersetted them with 10 incline "what Sinner calls Dragon Flyes". These were harder uphill on an incline! We had 4 sets of them.

We then did incline dumbell presses for 15 reps and then dropped the weight to do 10 leg lifts with a stop at the top and brought them down as slow as we could. Feel the AB burn!!!! 4 sets

Went on to 40lb cable flies, 15 and dropped the cable to do pop push ups on a step up platform. So we got in push up stance with a hand on either side of the platform. Did a push up and on the way up we pushed our weight offf the ground and landed on the step up board with our hands..6 reps These were hard! We did 3 sets..

Then we did this thing with the cable where we took the handles in our hands put our palms together with fingers straight out but not locking and pushed the weight straight out like a flye we did 15 of these and then back to the step up board where we had one hand on the board one on the floor and did a push up popped the other hand on the board and on the floor, did a push up on that side..We did these for 6 on each side 3 Total sets

Did 12 walk outs and then hit the press machine at 60 lbs for 10, 10, 6, 6 reps

By then I was totally toast!!

I did 20 min of cardio before the class.

**Crader** · 04-05-2008, 01:22 AM

Arm day: Arm day was pretty good for me. Focus was good, intensity was good, pump was way too good

My arms measured at 13 inches about 3 hrs after workout. So I'm up 1/4 of an inch from the last time I measured. I'm going to try to take some pics Saturday.

I think I might hit the cardio tomorrow.

**Crader** · 04-09-2008, 03:21 PM

Here is where I'm at progress wise. I have a ways to go but I will get there!!

kimsquit · 04-09-2008, 05:07 PM

awesome!

and such a devilish smile

**Crader** · 04-10-2008, 01:14 AM

Devilish indeed

Quote:

Originally Posted by thesinner

is this the "lethvargy"?

Why yes, I think it might be!:lol:

Chest day..
We started with incline flyes for 15 supersetted with 10 incline dragon flyes we did this with no rest for 4 sets. We then went to cable flies 35lbs for 15 supersetted with bear crawls from one end of the gym to the other and at the end we did 6 push ups. This was for 4 sets.

We went to the chest press machine for 15 reps got up went to the bench and did 6 presses with a twist at the top , got up and hit 50 mountain climbers..this was done for 4 sets.

From there we did the pec deck for 40 lbs at 15 reps got off and did 45lbs x 20 reps on the decline bench. We did 4 sets. I struggled with this one.

After that we went to the squat rack, use dthe bar to do a push up and then a pop push up where we jumped our hands over at the end of the push up. We did 6 of th

03-20-2008, 12:53 PM	#271
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal I forgot to mention my favorite thing she had us do. We did the plate drag. We had a 10lb plat and we had to get in push up stance with the plate under our toes and walk on our hands dragging the plate across 1/2 the gym. Then get up and grab the plate and do lunges back. We did this 4 times. For some reason on the plate drags I had a hard time breathing. I think it was because you had to hold your body ridgid to drag the plate. It really wore me out to do these. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-21-2008, 01:10 AM	#273
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal I dominated back day. It was a good day. I was able to do everything she asked of me! We even got under the squat rack bar and did reverse pull ups. Which was suprisingly easy considering I've never done them before. We did more of the laying leg lifts supersetted with hyper extensions x 15 and Low rows at 90lbs x 10 for 4 sets. We did single armed rows with cables at 40 lbs an arm x 10 per arm supersetted with pulldowns wide grip at 60lbs x 15 for 4 sets. Then we did double grip rows at 80 x 15 and did a goofy standing pulldown with one leg on the bench and the other on the ground, super wide reverse grip at 60lbs x 15 for 4 sets. We did other fun things as well. But back day is usually easy for me so I enjoyed it. She even complemented me on the way my body was turning out!!! It was a good day __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-24-2008, 11:30 PM	#274
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Well I survived leg day, barely! We started out on 6 standing rear kick type things using 45 lbs. We then did weighted dumbell lunges from one end of the gym and back again for 4 sets, this was a superset. Then we did quarter extensions using a pad on the leg extension machine at 55lbs x 15 supersetted with weighted single leg dips 10 per leg for 4 sets. Then we did full leg extensions for 15 reps supersetted with pop squats for 15 and 4 sets...then on to 30 jumping jack lunges supersetted with pump lunges down the length of the gym..was losing heart control by now We finished with 4 sets of 15 for calves...We did other things but can't write it all.. By the timei was done I was out of breath feeling slightly sick and my legs were seriously shaking. I'm getting pumps in the muscles that tie into the top of my knees. Today seemed hard on my lower back and by the pain I feel I'm not sure if I will be walking tomorrow:ntome: __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-26-2008, 02:26 PM	#275
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Worked out a little stiffness doing 4 sets of 30 mountain climbers..woohoo football linebacker here I come. We did an awesome shoulder workout. I could not even lift my arms to get my water off the weight rack when I was done. She was in drill sergeant mode so she pushed hard and with no rest. It was all pronated lifts to eye level and hard to finish stuff.. I'm glad its done. Nothing exciting to report. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-28-2008, 03:14 PM	#276
kimsquit Pro Stature Join Date: Jun 2005 Location: British Columbia, Canada Posts: 276 Recipes: 0 Rep Power: 15	Re: Craders(Christine) cut up and get sexy again journal keep kicking ass, Christine!

03-29-2008, 12:58 AM	#277
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Well I slipped back. i took the kids to a bed and breakfast for spring break and the guy there makes belgian waffles for breakfast. neeless to say I put on fat. Missed three days training. But it won't take long to knock it back off. and i'm training the next two days to make up for it. Diet is back on. No real regrets for me. The kids loved it and it was worth it to make them happy. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-29-2008, 11:51 PM	#278
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal I hit the gym today to make up for arm day. Did the workout myself so it will hold me over until next weekend. I'm still considering the back to back with her tomorrow. But even if I don't get up that early we are going to the gym. So I will do back tomorrow. I did barbell skullcrushers today so that felt good. She does not do the barbell ones so it felt nice to tear them up again. Weight pretty much held the same so I either lost muscle and gained fat over the three days or its my imagination __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

03-31-2008, 11:20 PM	#279
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Leg day sucks.. I started out with 4 sets of 15 alternating bench step ups, these were supersetted with walking dumbell lunges across the whole gym for 4 sets. We then went straight to a triple superset with all weights at 70lbs. We started with leg extensions x 15 straight to laying leg curls on the belly x 15 and then to seated curls x 15. We did these for 4 sets. Then we did 3 sets of 30 leg presses at 135 lbs. I was whipped by then. We then did deads at 115lbs x 3 sets. This for some reason really jacked up my blood pressure and nailed the naseau home. We then did a set of 50 body weight squats and 3 sets of 30 on calves. I felt so sick!!! __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

04-02-2008, 12:07 AM	#280
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Shoulder day was good today. I was on the same weights as the guy training with us and the two girls were a step down. So he drove the competitor in me. It pushed me to get the workouts done It was really tough and quite a bit of the dumbell work was done on the Reebok ab balance board. We did 100 side to side shakes in the pushup position on the board in between 4 sets. We also did a set of 10 shakes straight into a push up for 6 sets. We did all heavy weight sets. By the second set of supersets the lactic acid had built up in my shoulders and I was hurting. I also did my cardio after I was done! No tanning though as I ran out of time. I think I'm going to try to do cardio at home in the am for maybe 20 min. Then hit some cardio again after workout. Maybe 10-20 min. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

04-02-2008, 04:04 PM	#281
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Lethargy..grrrrrrr Well I'm getting really worn down, not sure why. So on the off chance that the vars causing it I'm adding in 25mg of DHEA in and my B12. Matt thought it was liver glycogen depletion so he had me drink a Coke yesterday to get the high fructose corn syrup in. And while I felt a little better yesterday it was not the problem. I also am starting Incarnate, my first dose was today. As I'm getting more run down my gym time has become harder. I'm getting massive lactic acid feeling in my sets and the burn is intense. This is happening early in to my 45 mins so I'm pushing through a good half hour of massive pain. Heres to the hope the Incarnate might help. And its good therapy for my joints. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

04-02-2008, 11:58 PM	#282
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Chest day: We started out doing incline barbell flyes with dumbells for 15 reps and supersetted them with 10 incline "what Sinner calls Dragon Flyes". These were harder uphill on an incline! We had 4 sets of them. We then did incline dumbell presses for 15 reps and then dropped the weight to do 10 leg lifts with a stop at the top and brought them down as slow as we could. Feel the AB burn!!!! 4 sets Went on to 40lb cable flies, 15 and dropped the cable to do pop push ups on a step up platform. So we got in push up stance with a hand on either side of the platform. Did a push up and on the way up we pushed our weight offf the ground and landed on the step up board with our hands..6 reps These were hard! We did 3 sets.. Then we did this thing with the cable where we took the handles in our hands put our palms together with fingers straight out but not locking and pushed the weight straight out like a flye we did 15 of these and then back to the step up board where we had one hand on the board one on the floor and did a push up popped the other hand on the board and on the floor, did a push up on that side..We did these for 6 on each side 3 Total sets Did 12 walk outs and then hit the press machine at 60 lbs for 10, 10, 6, 6 reps By then I was totally toast!! I did 20 min of cardio before the class. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

04-05-2008, 01:22 AM	#283
Crader IronMass Sponsor Join Date: Feb 2007 Location: Ohio Posts: 527 Recipes: 0 Rep Power: 40	Re: Craders(Christine) cut up and get sexy again journal Arm day: Arm day was pretty good for me. Focus was good, intensity was good, pump was way too good My arms measured at 13 inches about 3 hrs after workout. So I'm up 1/4 of an inch from the last time I measured. I'm going to try to take some pics Saturday. I think I might hit the cardio tomorrow. __________________ ~RPN ~ Recomp Performance Nutrition Recomp your life!!

04-09-2008, 05:07 PM	#285
kimsquit Pro Stature Join Date: Jun 2005 Location: British Columbia, Canada Posts: 276 Recipes: 0 Rep Power: 15	Re: Craders(Christine) cut up and get sexy again journal awesome! and such a devilish smile