Christina's Fitness Journey: Sample Workout

Friday, February 12, 2010

Sample Workout

As I promised, here is an example of one of my workouts. This is the last LEG workout I did. With this 5-day split, it's kinda funny cause by the time my body parts stop being sore from the workout, it's time to work them out again!!! lol

Barbell Straight Leg Deadlift
Set 1: 95 lbs 15 reps
Set 2: 115 lbs 15 reps
Set 3: 135 lbs 15 reps
Set 4: 155 lbs 8 reps
Set 5: 145 lbs 8 reps

Lying Leg Curl
65 lbs 12 reps
70 lbs 6 reps
55 lbs 5 reps (that was a drop set)
65 lbs 6 reps
45 lbs 6 reps (another drop set--my legs were tired!)

Standing Leg Curl
10 lbs 8 reps
repeat
repeat

Glute/Ham Raises
Body Weight 15 reps
repeat
repeat

Dumbbell Straight Leg Deadlift
35lbs in each hand 15 reps
repeat
repeat

Horizontal Lunges
35's in each hand 30 reps
30's 30 reps
30's 30 reps

Obviously, this workout focused mostly on hamstrings. The next leg workout will focus mostly on quads/glutes (hopefully calves, too).

6 comments:

AnonymousFebruary 12, 2010 at 12:02 PM
that is a great workout! i can see why you would be so sore! you go girl!
ReplyDelete
Replies
ChristinaFebruary 12, 2010 at 1:39 PM
lol, yeah, those deadlifts make my ENTIRE body sore!!!!
ReplyDelete
Replies
AnonymousFebruary 13, 2010 at 5:22 PM
I love them, of course after I do them! I cannot believe you only have 2 MONTHS! are you getting nervous in the least bit? YOu will do great, take lots of pics and bring back lots of advice to your friend :)
ReplyDelete
Replies
AnonymousFebruary 13, 2010 at 5:23 PM
oh, one more thing Jess showed me, when you are taking these pics that are on your blog, turn off the flash and you will be able to see your cut and muscle tone even more....just an FYI!!
ReplyDelete
Replies
ChristinaFebruary 13, 2010 at 5:39 PM
No, I'm not nervous. Just excited. Whatever happens, happens. All I can do is my best, so even if I come in dead last, it will be fun because I reached my goal. Thanks for the tip.
ReplyDelete
Replies
ChristinaFebruary 14, 2010 at 7:14 PM
I wish Josh would get an account on here so he could comment and correct my misunderstandings!!!!!!
ReplyDelete
Replies

Add comment

The divisions I compete in...

Figure competitions in the WNBF (World Natural Bodybuilding Federation) are judged based on one round of prejudging, where competitors will be compared while wearing a two-piece swimsuit and high-heel shoes. Comparisons will be made in the standard quarter-turns of the competitors. Judging will reward toned muscularity, relative leanness, overall symmetry, facial beauty (makeup, hair, etc.), stage presence, poise, elegance and an overall fit look. There is no fitness demonstration, and this is not a bodybuilding competition (there are no mandatory "poses" other than the quarter-turns).
The Ms. Fit Body judges the competitors based on their physical symmetry (in the quarter-turns), facial beauty, grooming (makeup, hair), costume, stage presence, muscle tone and shape (in the five poses) and overall fit look.
This is not a hardcore bodybuilding competition, but it is also not a swimwear contest. The desired look is for muscletone, symmetrical shape, beauty and the appearance ofhealth and fitness.Suit and heels are also worn for this category.

Personal Records So Far=)

3/8 Lying Leg Curls 3 sets of 90lbs
8 reps

3/15 100lbs on leg extension 12/11/10

6/30: 85 lbs Flat Bench Press (laughable, I know. My chest is so weak, but it's getting there!!!)

6/15: 3 sets of wide grip pull ups: 15/12/8 FINALLY!!!!

5/27: 3 sets of wide grip pull-ups: 14/11/9

5/5: 155 lb Deadlifts 3 sets of 10

4/24: 505 lb Leg Press 8 reps

4/3: Free weight squats- 175 lbs 10 reps

3/12: 495 lb Leg press 8 reps

3/8: 165 lb free weight squats--8 reps

2/19: Deadlifts 135 lbs 15/13/12/10/10

2/19: 75 lbs Flat Bench Press 15/14/10

2/10: Straight Leg Barbell Deadlift 155 lbs 8 reps

2/6: Lying Leg curl 80 lbs 2 sets of 8

2/6: Lunges with 90lb barbell (30)

2/6: 155 lb free weight squats--8 reps (end of the workout! =) )

2/4: Weighted dips (20lbs) 3 sets of 8, 1 set of 12 with 10 lbs

2/4: 40 lb db rows--end of workout, too! =)

2/2: 50 lb straight bar curls

1/30: 450 lbs Leg Press

1/12: 3 sets of wide grip pull-ups

1/14: 135 lb squats

1/30: Lunges with 40lb db's

Some inspiration to get me through the hard days.....

For every disciplined effort, there is a multiple reward!

To accomplish great things, we must not only act, but also dream; not only plan, but also believe.

Obsessed is what the lazy called the determined.

The more I am told NO, the harder I go! ~Ava Cowan (and now it's true for me, too!)

Train hard. Expect results. (not sure who said it but I stole it from my friend, Chris)

“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”

“There is no chance, no destiny, no fate, [no person] that can circumvent or hinder or control the firm resolve of a determined soul.”

What it's all about!

This blog initially started out as a way for me to record my journey towards a figure competition. Since then, however, my whole lifestyle has changed. Therefore, my blog is taking a different approach. I will share about my journey towards HEALTH. That will include competitions, yes, but it's so much more. Varied workouts, a well balanced diet, mental health, etc. A lot of what I post on here will be wisdom I have gleamed from others, so I will always be sure to give credit where credit is due and point you towards those who have made this journey possible for me.