Christine's Solo HRT log

[Christine1225]

This is where I will keep my daily workout log

[Christine1225]

Workout 6-15-12

Back/Delts

Wide Grip Pull Downs 2x8+6: 90lbs
Felt good will probably stick there

T-bar rows 2x8+6:35lbs
Felt really good. Probably could be higher if I 1. could reach the bar right away with both hands to get it to me or 2. have someone to hand me the bar (I have pretty short arms)

Narrow Grip Rows 2x8+6: 75lbs
This was really good. struggled with the last few negatives in the second set.

Reverse Pec Dec 2x8+6: 20/30
This is a really weak for me, not sure why. felt good at 30 probably could have done that both sets.

Lat pulls 2x8+6: 90lbs
These felt good. Will probably stick here. When I do these at my gym in KY I have to stand up because they took the wheels of the benches so I can't get a bench to the machine. But when I do these at my gym in TN I sit on and upright bench.

60 minutes of Cardio on the elliptical

[Christine1225]

I'm going to get caught up on my workouts:

6/16/12 Saturday was my "day off" walked 60 minutes with my dog.

6/17/12
I hit session 1 arms:
2x8+6
Close grip bench press: 70lbs
Had to drop weight on this just a bit because I was a little sore. Will be able to bump back up next week.

One arm tricep extension: 50lbs
Felt good. Will stick there.

Lying tricep extensions: 30lbs
Might be able to move these up next week. Good burn tho.

DB curls: 20lbs
Felt good. Struggled on the last few negatives on The second set.

Machine preacher curls:30 lbs
Bad burn...will stick here. Fatigue was setting in I think.

Reverse curls: 30 lbs
Will move these up next week.

6/18/12
Session 2 hams/quads

Leg Extension: 120 lbs
Felt really good. No struggle

Leg Press: 405 lbs
For some reason I was pretty weak on the 2nd set. I might bring it down next week and work more on form.

Hack Squats: 225lbs
Came down on the weight on this after the burn from the leg press and it probably was a good thing because when I got to the 4th negative on the second set I tweaked my left knee. So since this I skipped the Smith Machine Squats

Smith Machine Squats: Skipped

Glute Machine: 40lbs
This felt good. Might be able to go up next week.

Lying Hamstring Curls: 50lbs
I think if I did not have to lay on my stomach I could probably move these up, but when I'm laying on my stomach at this point, I feel like I'm going to toss my cookies. So we shall see how I feel next week.

Sitting Hamstring Curls: 110lbs
WOOHOO! I rocked these for being the last lift. This was a good way to end the day! Will stay there next week.

The diet has been going great. Hitting my Macro's and feeling really good. I was having a lot of muscle soreness so I increased my water intake and that helped.

I am now in TN with Cody's family as his Dad's surgery is on Thursday. We both have figured out how we are going to keep up on our workouts, so that is taken care of. I weighed in this morning on my scale that I normally weigh in on since I will not be home on Wednesday. And I am down 3 lbs since last Wednesday. So that puts me at 201! so 2 more lbs til my next goal! And only 6 lbs till 100lbs total loss. Wow! I will still weigh in on Wednesday and post my info in the thread.

[Christine1225]

Session 3 Chest/Shoulders 6/19/12 + 60 min cardio

2x8+6
DB Press: 30's
Felt good. Probably will be able to go up next week.

Incline Machine: 50lbs
This is down mainly because it is a different machine then I am use too. Being at a different gym I was kind of having to experiment.

Pec Dec: 60lbs
Yet again, down a lot because it was a different machine.

DB Military Press: 30's
Felt good. was at a complete burnout on the last few negatives of the second set.

Side Laterals machine: 20lbs
Down again because different machine. Probably could have gone up on the 2nd set on the left arm but not the right arm. I have a bad rotator cuff in my right arm. Good burn tho. struggled with the last few negatives

Shrugs (2x15): 135lbs
Felt good could have hit the 180 but I was burned out.

[Christine1225]

Back/Delts 6/20/12

Wide Grip Pull Downs-90lbs
Felt really good. Wow, did I feel the burn!

DB Bent Rows (Normally do t-bar rows, but where me and Cody worked out tonight they did not have one so I did bent over Rows)-20's
This was an amazing burn. I could feel it working my traps and rear delts! I might switch to these since I can't reach the tbar row without difficulties

Narrow Grip Rows-120lbs
Yet again, this was obviously up because it was a different machine. I could feel the squeeze between my shoulder blades.

Reverse Pec Dec- 30lbs
This wasn't exactly a "reverse pec dec" It was a back machine that was pretty much the same thing as the reverse pec dec but it wasn't, lol. I wish I had one of these at my gym because unlike the reverse pec dec I was able to control these better and focus on the muscles I am wanting to work.

Lat Pulls- 120lbs
Yet again, I believe this is up because it is a different machine. This is my favorite. Especially to do at the end of the work out. By the last few negatives I was in failure.

[Christine1225]

Session 1 Arms + 60 min cardio-

Close grip press- 65lbs
This dropped because as I sat down on the bench I got an overwhelming feeling of nausea. Think maybe it was my vitamins. Will most likely go back up next week.

One arm machine tricep extension- 50lbs
Felt good

Overhead tricep extension- 30 lbs
Felt good. Might go up to 35 next week.

DB bicep curls- 20's
I was at failure by the last few negatives of the second set.

BB reverse Curls- 40lbs
might be able to go up on these next week.

Bicep Curls machine- 40lbs
Will most defiantly go up on these next week.

Diet is going good. Have been trying to keep up on my water intake. Any feedback would be great!

[Christine1225]

Session 3: Chest/Shoulders +60 min of cardio- 6-26-12

I hit Chest/Shoulders today because I am still in TN and the gym we are working out at doesn't have very good equipment to do legs.

DB press- 30's
I thought last week I would be able to go up on these this week but for some reason I was just really weak tonight. I believe it is from not eating enough.

Incline Smith Machine- 75lbs
This was really good. Feels so much better then the machine. I have to learn to control myself on the negatives.

Pec Dec- 60lbs
Felt good. Changed up where I positioned my hands and felt more of a burn.

DB Military Press- 30's
Felt good. But I was getting weak for whatever reason.

Side Laterals Machine- 20lbs
Was feeling really weak and my rotator cuff was starting to act up

Shrugs (2x15)- 145 lbs
Felt good. I love doing this at the end because I can go at it hard and then stretch afterwards and it feels like I have released all of that tension in my shoulders.

Diet has been going ok. Like I said earlier, I didn't get all my macros in today so I really believe that is why I was weak. So my goal for tomorrow is to hit all of my macros and get all my meals in.

[brad23]

Subbed

[Christine1225]

Subbed

Thanks Brad! I have been following you through the HRT solo comp. You have done AMAZING! I am totally rooting for you! Can't believe they haven't posted who won yet! If you can give me any feedback or anything feel free! I'm looking for as much feed back as I can get, so feel free to give me any that you have! I'm looking to build some serious muscle while continuing to lose the weight. So any tips I would really appreciate it! Thanks and GOOD LUCK!

[brad23]

Thanks Brad! I have been following you through the HRT solo comp. You have done AMAZING! I am totally rooting for you! Can't believe they haven't posted who won yet! If you can give me any feedback or anything feel free! I'm looking for as much feed back as I can get, so feel free to give me any that you have! I'm looking to build some serious muscle while continuing to lose the weight. So any tips I would really appreciate it! Thanks and GOOD LUCK!

Thanks! Its killing me that they haven't posted a winner lol. The only tips I have is to don't even buy snack foods, just don't even have them in the house. One less temptation. And if you need idea for some new food recipes, YouTube "Lean body lifestyles". This guy has some good stuff.

[Christine1225]

Thanks! Its killing me that they haven't posted a winner lol. The only tips I have is to don't even buy snack foods, just don't even have them in the house. One less temptation. And if you need idea for some new food recipes, YouTube "Lean body lifestyles". This guy has some good stuff.

Awesome! I will have to check that out. When I am at home my house barely has any food in it. (When anyone comes over they complain because there is nothing to eat in the house) but when I am staying at other peoples houses it's not that easy. I will definitely have to check out the recipes. I'm pretty good at changing my stuff up like today I made some chicken wraps and had some left over pico that Cody had made and I put that on there and it was AWESOME! But I'm always looking for new stuff especially for dinner. I'm trying to figure out how to get some video's uploaded so I can get some feed back on those! Thanks for the support and I hope they post the winner soon for everyone's sanity!

[brad23]

Awesome! I will have to check that out. When I am at home my house barely has any food in it. (When anyone comes over they complain because there is nothing to eat in the house) but when I am staying at other peoples houses it's not that easy. I will definitely have to check out the recipes. I'm pretty good at changing my stuff up like today I made some chicken wraps and had some left over pico that Cody had made and I put that on there and it was AWESOME! But I'm always looking for new stuff especially for dinner. I'm trying to figure out how to get some video's uploaded so I can get some feed back on those! Thanks for the support and I hope they post the winner soon for everyone's sanity!

Panco bread crumbs (in the Asian food section) are whole wheat and you can use quick cut oats or put rolled oats in blender and use it as a breading. Just use a egg white and the binding agent. (learned that from that youtube channel)

[Christine1225]

Workout 7-2-12 Session 1 + 60 min cardio
2x8+6

Close grip bench- 75 lbs
Felt good. sticking here

One arm machine tricep extension- 50lbs
HOLY MOLY! It killed me! I was at failure but finished it out

Lying DB tricep extension- 30lbs
After the one arm extensions I was burning. Yet again, was in failure at the end of the negatives on the second set.

DB curls- 20's
Felt good. Might go up to 25's next week and do one arm at a time. (any thoughts on this?)

Reverse Curls- 40lbs
Felt good. Going up next week.

Machine preacher curls- 30lbs
Felt good but I was just burned out.

7-3-12 Session 2

Leg Extension-110lbs/120lbs
Wow! This is getting strong! Felt good at 120!

Leg Press- 405lbs
Felt good.

Hack Squats- 225lbs
Felt good today. Knee felt good also

Smith Machine Squats- 180lbs
Felt good, Might be able to go up

Lying Hamstring Curls- 60lbs
Very good burn. Will stick with it here

Sitting Hamstring Curl- 105lbs
Felt good. Might lower this to get better form

Glute Machine- 50 lbs
Felt good. Might be able to move this up next week.

Went shopping today so I can adjust my diet to Rage's request. I'm still working it all out. Will post the diet when I get it all figured out tonight.

[Christine1225]

Breakfast 9TBSP Egg Whites 15gP 0gF 3gC
2.5oz Turkey Sausage 12gP 4gF 1gC
1pack of instant oatmeal 2gP 2gF 26gC
Total 29gP 6gF 30gC

Meal 2 2oz Chicken Breast 18gP 2gF 0gC
1/4 cup Brown Rice 1gP .5gF 8.5gC
Total 19gP 2.5gF 8.5gC

Meal 3 4oz Chicken Breast 36gP 4gF 0gC
1/2 cup Brown Rice 2gP 1gF 17gC
Total 38gP 5gF 17gC

Meal 4 4oz Chicken Breast 36gP 4gF 0gC
1cup Lettuce 0gP 0gF 2gC
1oz Cucumber 0gP 0gF 1gC
1oz Green Pepper 0gP 0gF 1gC
2 TBSP Fat Free Catalina Dressing 0gP 0gF 11gC
Total 36gP 4gF 15gC

Meal 5 2oz Chicken Breast 18gP 2gF 0gC
1/4 cup Brown Rice 1gP .5gF 8.5gC
Total 19gP 2.5gF 8.5gC

Overall TOTAL 141gP 20gF 79gC

[Christine1225]

Workout 7-5-12 Session 3 + 60 min cardio
2x8+6

DB bench press- 30's
Felt good. If the 35 DB's weren't so awkward I could probably go up. What if i went to Smith or Barbell?

Incline Press Machine- 75lbs
Felt good Felt the pull across my chest

Pec Dec- 70lbs
Felt good. Felt a little pull in my left rotator cuff (Why my left, idk...My right is the bad one, so idk)

DB Military press- 30's
Felt good. Left should hurting

Side Laterals Machine- 20lbs
Felt good. I feel like I could move this up with my left arm but not my right. So I want to stay even so I will just keep it at 20 and work on the form.

Shrugs- (2x15)- 145lbs
By this I was so nauseous. This was not cool...

New Diet Reqs went well yesterday and have started good today. But with my weight I have totally plateaued. I have literally lost a steady 2 lbs per week since March. And the past 2 weeks I have gone no where. And of course it is when I am close to my first goal. So I guess I will stay the course and see what happens with these new diet reqs.

[rockwood51]

You haven't plateaued, you've just not had a consistent diet/schedule over the last couple weeks because you've been helping with Dad and traveling back and forth. Give yourself some credit and time to get back on track.

<3

[brad23]

Workout 7-5-12 Session 3 + 60 min cardio
2x8+6

DB bench press- 30's
Felt good. If the 35 DB's weren't so awkward I could probably go up. What if i went to Smith or Barbell?

Incline Press Machine- 75lbs
Felt good Felt the pull across my chest

Pec Dec- 70lbs
Felt good. Felt a little pull in my left rotator cuff (Why my left, idk...My right is the bad one, so idk)

DB Military press- 30's
Felt good. Left should hurting

Side Laterals Machine- 20lbs
Felt good. I feel like I could move this up with my left arm but not my right. So I want to stay even so I will just keep it at 20 and work on the form.

Shrugs- (2x15)- 145lbs
By this I was so nauseous. This was not cool...

New Diet Reqs went well yesterday and have started good today. But with my weight I have totally plateaued. I have literally lost a steady 2 lbs per week since March. And the past 2 weeks I have gone no where. And of course it is when I am close to my first goal. So I guess I will stay the course and see what happens with these new diet reqs.

A diet tip as well, Don't count anything green toward you carb count on your macros, Greens=fillers. IMO, you can never have to much greens vegs. And see if you can switch the instant oats to at least old fashion or rolled oats (but steel cuts are the best).

You haven't plateaued, you've just not had a consistent diet/schedule over the last couple weeks because you've been helping with Dad and traveling back and forth. Give yourself some credit and time to get back on track.

<3

Life happens, but don't stop trying!

[Christine1225]

You haven't plateaued, you've just not had a consistent diet/schedule over the last couple weeks because you've been helping with Dad and traveling back and forth. Give yourself some credit and time to get back on track.

<3

Thanks babe. I have got it all figured out this week and plan on keeping it straight no matter where I am at. I know I can do this.

[brad23]

Thanks babe. I have got it all figured out this week and plan on keeping it straight no matter where I am at. I know I can do this.

Love the positive attitude!!!

[Christine1225]

Workout 7-6-12 Session 4

Back/Delts

Wide Grip Pull Downs 2x8+6: 90lbs
Felt good will probably stick there

T-bar rows 2x8+6:45lbs
this is a 10lb jump. Felt really good and more of a challenge. Still very hard to reach, lol

Narrow Grip Rows 2x8+6: 75lbs
Felt good. might be able to bump up next week

Reverse Pec Dec 2x8+6: 30lbs
Felt better this week. Had good control.

Lat pulls 2x8+6: 90lbs
Felt good. I could probably move up but i feel a good squeeze at this weight.

60 minutes of Cardio on the elliptical

[Christine1225]

Well, I have not been doing that well. I am so ready to find a job and get settled in one place. I'm tired of traveling and I'm tired of paying for 2 gyms and paying visitor passes at another. I have been getting all of my sessions in but not all of my cardio. I have struggled with my diet over the weekend. When I'm at my home in KY I am nose to the ground. But when I have to travel, I struggle. I am a routine person and if something is out of routine I just lose it. I don't totally throw everything out the window but I most definitely struggle. I am up 4 lbs but I don't feel like I've gained it back. Might be water because that is one thing I have been lacking is my water intake. I tend to drink diet pop rather then water when I'm not at home. I have noticed my arms are looking better and so are my legs. I am home for a while now unless a job interview comes up and I will have to travel again. So, I'm sticking to the diet and hitting the gym hard and getting done what I need to get done. I have 7 weeks until my first goal where I want to be to 185. So 20 lbs in 7 weeks? Idk...we will see...

7-11-12
Session 1-Arms + 60 min cardio on elliptical + 30 min cardio on stationary bike(There was a good show on and I wanted to finish it so I jumped on the bike to finish watching it! LOL If it wasn't for TV's at the gym cardio would SUCK!)

Close Grip Bench- 75lbs
Felt good. probably will go up next week

One arm machine tricep extension- 50lbs
Really good burn. These are my favorite!

Lying DB tricep extension- 35lbs
Bumped these up. Felt good. The only problem I had was the DB is a bigger diameter the the 30lb DB which made it a little harder and awkward for me. Does anyone use a plate with handles for this instead of the DB? Any suggestions would be great!

DB curls- 20's
I tried to go up to 25's and there was just no way. Stuck with 20's and felt really good.

Reverse Curls- 50lbs
Was failing bad during the negatives

Machine preacher curls- 30lbs
Felt good. Probably going up next week.

I feel like my arms are changing and looking a lot better. I still have what I call the "teacher arm" But it is WAY better then what it was! HRT is showing me some major changes in my body.

[Christine1225]

Session 2 7-12-12 Legs
2x8+6

Leg Extension: 125lbs
The first set felt like nothing. The second set felt like I was going to die!

Leg Press: 405lbs
Felt good, might be able to go up next week.

Hack Squat: 245lbs
This is a 20 lb jump. I felt very strong today. A lot of energy

Smith Machine Squats: 185lbs
This is a 5 lb jump. Not a big jump but it made a difference. Felt good, was shaking on my last few negatives.

Lying hamstring curls: 60lbs/65lbs
Felt good. My calf started to cramp during the last few negatives of the second set.

Sitting Hamstring Curls: 110lbs
Felt good. Sticking here.

Glute Machine: 50lbs
I was just cramping everywhere at this point. finished the sets but it about killed me.

Diet is going great! I will add a pic of my meals today. No having sweets is what is killing me But I will make it through...any suggestions tho I will gladly except!

[Christine1225]

Workout 7-13-12 Session 3 + 75 min cardio
2x8+6

DB bench press- 30's
Stuck with the 30 Dumbbells...Never got any feed back on weather going to Smith machine would be ok?

Incline Press Machine- 80/90lbs
15 lb jump. Felt good Felt the pull across my chest. 90 felt really good. will stick there next week.

Pec Dec- 80lbs
10lb jump. Felt good but was burning out on the second set of negatives.

DB Military press- 30's
Wow...This felt really good this week. Good burn.

Side Laterals Machine- 20lbs
I'm thinking about changing this out for something. I'm just not getting the same burn that I have in the past. Any suggestions?

Shrugs- (2x15)- 185lbs
40lb jump.

I don't know what it was but I felt amazingly strong today. I had a lot of jumps and it felt great! I'm still having a lot of muscle soreness. Any suggestions to help that?

[rockwood51]

Christine asked me to post these considering she's still a < 50 posts newb....

[rockwood51]

Like I've already said, slow your negatives down..... That will be the first thing Tom/Dead/others will say.

[Christine1225]

Workout 7-15-12 Session 4

Back/Delts

Wide Grip Pull Downs 2x8+6: 90/95lbs


T-bar rows 2x8+6:45lbs


Narrow Grip Rows 2x8+6: 75lbs

Reverse Pec Dec 2x8+6: 30/40lbs
Did 30 the first set and it was to easy. So did 40lbs the second set and felt a lot better.

Lat pulls 2x8+6: 90/100lbs
Moved it up for the second set and it went well.

Back Extension: used a 25 lb weight 3X12

Lower Back Machine: 80lbs 3X12

As stated, I start with session 1 again tomorrow. I will take Cody's tips and bring down my weight 10-15 lbs and really focus getting on the full 5 second negative and the focus on the muscle group I am working. 6 weeks from Wednesday is the goal! We shall see! Any advice is greatly appreciated! Thanks!
60 minutes of Cardio on the elliptical and 15 on the stationary bike

[Christine1225]

Workout 7-16-12
Session 1 Arms

After talking to Cody and getting his feedback from my video's, I dropped my weights and focused on the 5 second count negative. And all I can say is HOLY CRAP! I feel like I need to start all over again and go from here. Focusing on the negatives and the form was AMAZING today! It about killed me but the burn and the pull was AMAZING! So here is where I was at for today:

2x8+6

Close Grip Bench: 70lbs:
With slowing these down, it felt like I was doing a completely different lift. Felt good. Will stick here.

One arm tricep extension machine: 40lbs
These are my favorite and they about killed me today. Slowing the negatives down was amazing at this point already my triceps were on FIRE!

Lying DB Tricep extension: 30lbs
Triceps were dying. But felt good. Will stick here

DB curls: 15's
Yet again, the burn of slowing down the negatives was great. It felt like I was doing a completely different lift.

Reverse BB curls: 30lbs
Yet again slowing these down felt like a different lift. I could really feel the biceps working.

DB preacher curls: 15lbs
Felt good. But I just didn't feel a burn in the bicep at all.

Overall, This was an amazing workout! I'm going to do the same thing the rest of the week with dropping the weights and focusing on the 5 count negatives!

[Christine1225]

Workout 7-17-12
Session 2 Legs

Like yesterday, I dropped my weights and focused on the 5 second negatives. And, yet again, it felt like a completely different workout. I'm going to feel it tomorrow!

2x8+6

Leg Extension: 100lbs
Felt good. I had a totally different burn in my quads. Felt like it was hitting the entire quad. (have a vid that I will post later)

Leg Press: 315lbs
Dropping the weight not only allowed me to focus on slowing down the negatives but also helped me focus on form. Felt good and probably can go up next week. (have a vid that I will post later)

Hack Squats: 205lbs
Felt good. Was able to get a lower squat with the lower weight. Felt it throughout my quads and glutes.

Smith Machine Squats: 155lbs
I LOVE THESE! With the lower weight I was able to focus on the slower negatives and form. It felt amazing

Lying hamstring curls: 40lbs
These about killed me. These always make me feel like I'm going to toss my breakfast. Slowing down the negatives helped a lot and gave me a better burn. My hamstrings, I think, are weak compared to my quads.

Sitting Hamstring curls: 95lbs
These felt good. Yet again, slowing down the negatives about killed me. But it felt good I could feel the pull.

Glute Machine: 40lbs
Felt good. Slowing down the negatives I could really feel it in my glutes.

Overall, I am feeling like I am getting a way better workout now that I have slowed down the negatives. I'm sure tomorrow I will be dying and every inch of my body will be hurting but leg day is still my FAVORITE!

Diet is going great. I have found ways to flavor things that don't make it so bland. Tomorrow is my check-in day so we shall see what that brings. I have noticed several muscles coming out that have not been there before. My traps are coming in and my legs are looking better and better every week! I am stoked and can not wait in 6 more weeks to see where I am at! LOVE HRT!

[rockwood51]

[Christine1225]

Workout 7-18-12
Session 3 Chest/Shoulders

Brought the weights down again to focus on the negatives.
2x8+6

DB Bench Press: 25's
Was burning out on the last few negatives.

Incline Machine Press: 80lbs
Felt good.

Pec Dec: 70 lbs
This felt good. Probably cold of stuck at 80 even slowing down the negatives on this lift.

BB Military Press: 45lbs
I switched this to barbell because it was hurting my shoulder lifting the DB's up. This felt good. Was definitely burning out

Shrugs 2x15: 135lbs
I'm using a "Shrug" free weight machine thing. I feel this is better for me rather then using a BB or Smith Machine. Felt good

Overall, I am not feeling it in my chest like I use to. I would love some suggestions on what I can do to switch things up to feel a greater burn in the chest and especially ones that focus on the outer chest like towards my underarms. Any advice would be appreciated! Diet is going good. Had a 3 lbs weight loss this week so I am happy about that! Here is to the days to come!