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Christine's 2017 Log

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Christine's 2017 Log

Post by ChrisTG on Fri Feb 24, 2017 2:05 am

Hello again!

A lot has happened in the past couple years since I left, but in short my transition went well and I go about my business as Christine and have for a couple years, I took a break from working out and replaced my muscle with curves, got married to my wonderful wife, and recently got diagnosed as bipolar which in retrospect certainly explains my constant back and forth from ultra-hardcore lifting and having everything fall apart.

GOALS:

Rebuild a solid foundation of consistency, work capacity, strength, mobility and flexibility. Start eating healthier whole foods consistently and get lots of good sleep. Medium term I want to do one arm pushups and hit high reps on the pistol squat. Long term I want to get really really strong and have great looking lady muscles.

To do this I'm following a slightly modified beginner program from Chalk & Sweat (yep, still a huge Dinosaur Training fan!) that starts with one set and adds one every couple weeks. I do a quick warmup involving stretches and mobility exercises to hit my weak points, mostly my hip flexors, hamstrings and thoriacic mobility. I will keep up this program for about 12 weeks (3x per week), after which I will switch things up to a new program. It focuses heavily on bodyweight and doesn't use my barbell, because I got a TRX for Christmas and I only cleaned up my squat rack today.

Thursday February 23, 2017

Bodyweight: 167.5lbs

Warmup: Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 13- focusing on keeping a hollow core position and full body tension

One Leg Stiff Leg Deadlift: x10,10 -focusing on form and improving my awful hamstring mobility

TRX Rows: x13

TRX Pistols: x12

Bird Dogs: x7 -still perfecting form and learning proper core position/tightness

Goblet Squats: 40x7 -focusing on form over weight

Wrestlers Bridge: x8 second hold

Dead Bug: Ankle Weights (5lb?) x4

Spring Gripper: 7/2 x15

One Leg Calf Raise: x10

ChrisTG
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Re: Christine's 2017 Log

Post by Brahma Bill on Sat Feb 25, 2017 9:03 pm

looking forward to seeing your progress. We'll be calling you Chris PR again in no time. :D
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Re: Christine's 2017 Log

Post by ChrisTG on Mon Feb 27, 2017 3:07 am

Thanks! I reset my PR-o-meter back in 2016, when I got about 2 months of working out from the point of being unable to open jars and a 3 pushup max (This is actually weaker than when I started working out 11 years ago) I my pushups up to 19 reps so that is my new short term goal to smash!

Sunday February 26, 2017

Today I changed the order a bit to work a little better, and swapped in barbell front squats instead of goblet squats because I'm a little tired of goblet squats and my squat rack is clean again.

Bodyweight: 170lb

Warmup:
Foam Roll Feet
Wall Slides
Groiners
Pigeons
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 170x15

One Leg Stiff Leg Deadlift: X10,10

Bird Dogs: x10

TRX Pistols: x14

TRX Rows: x16

Barbell Front Squat: 45x10

Wrestlers Bridge: x10s

Dead Bug: Ankle Weights x4

Spring Gripper: 7/2x16

One Leg Calf Raise: 170x16

ChrisTG
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Re: Christine's 2017 Log

Post by Dave on Tue Feb 28, 2017 2:00 am

Hi Chris, I'm glad your well?

I would be appearing as someone I'm not if I didn't express my concern about LGBT ideology, and how I strongly believe it is harmful to individuals, families and societies, and can't imagine how it is a good thing for anyone.  I am willing to hear you out, and have a created a thread in the deep thoughts section where you are more than welcome to find my mind open to receiving your words, and answering your questions.  All I ask is the same in return.  My first question for you is there already.
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Re: Christine's 2017 Log

Post by ChrisTG on Wed Mar 01, 2017 12:57 am

Tuesday February 28

Bodyweight: 170lbs

Warmup:
Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 170x13

One Leg Stiff Leg Deadlift: x10,10 better hamstring engagement

Bird Dogs: x13

TRX Pistols: x17

TRX Rows: x12

Barbell Front Squats: 45x10 form felt 'off'

Wrestlers Bridge: x13 seconds

Dead Bug: Ankle Weights x6 PR +1 rep

Spring Gripper: 7/2 x20

One Leg Calf Raise: 170x16

ChrisTG
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Re: Christine's 2017 Log

Post by ChrisTG on Fri Mar 03, 2017 2:46 am

Thursday March 2

Bodyweight: 172.5lbs

Warmup:
Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 172.5x14

One Leg Stiff Leg Deadlift: x13,14

Bird Dogs: Ankle weights x6

TRX Pistols: x20

TRX Rows: x14

Barbell Front Squats: 45x12

Wrestlers Bridge: x14 seconds

Dead Bug: Ankle Weights x6

Spring Gripper: 7/2 x13+F

One Leg Calf Raise: 172.5x13

ChrisTG
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Re: Christine's 2017 Log

Post by ChrisTG on Fri Mar 10, 2017 1:26 am

I missed Sunday's workout since I was too busy and didn't manage my time well enough, and I've had a cold all week so my workouts were hard to start and I felt exhausted quickly. I've noticed I'm less winded and exhausted now than when I started this routine.

Tuesday March 7

Bodyweight: 170lbs

Warmup:
Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 170x10

One Leg Stiff Leg Deadlift: x20

Bird Dogs: Ankle weights x7

TRX Pistols: x15

TRX Rows: x11

Barbell Front Squats: 45x10 Really sank into the hips, form is improving

Wrestlers Bridge: x15 seconds

Dead Bug: Ankle Weights x6

Spring Gripper: 7/2 x16

One Leg Calf Raise: 170x10? Forgot to log this



Thursday March 9

Bodyweight: 172.5lbs

Warmup:
Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 172.5x16

One Leg Stiff Leg Deadlift: x6,5 Did these without using my finger for balance

Bird Dogs: Ankle weights x9

TRX Pistols: x16

TRX Rows: x12

Barbell Front Squats: 45x5 feeling wiped out, abs are exhausted

Wrestlers Bridge: x6 seconds

Dead Bug: Ankle Weights x7

Spring Gripper: 7/2 x19

One Leg Calf Raise: 172.5x12

ChrisTG
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Re: Christine's 2017 Log

Post by ChrisTG on Sun Mar 12, 2017 10:53 pm

Added a second set to each exercise.

Sunday March 12

Bodyweight: 175

Warmup:
Foam Roll Feet
Wall Slides
Groiner Stretch
Pigeon Stretch
Thoriacic Bridge
Split/Side/Rotational Squats

Pushups: 175x12,10

One Leg Stiff Leg Deadlift: x5,5

Bird Dogs: Ankle weights x13,12

TRX Pistols: x21,5

TRX Rows: x12,10

Barbell Front Squats: 45x9,8

Wrestlers Bridge: x8s,8s

Dead Bug: Ankle weights x7,5

Spring Gripper: 7/2x10,10

One Leg Calf Raise: 175x13,13

ChrisTG
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