gymgirl's workout journal

[minime]

wow whatta workout gymgirl! I like that body row challenge ... i guess that could be done with pushups too. Hmm... (ideas forming) u should really have your PT send me a bill too, since Ill be stealing all your ideas lol

And 2300cals isnt that bad for a cheat day! Trust me, eating out and having an 800 cal entree isnt that bad - have u ever looked at calorieking.com? they have the nutritional values of all the foods in those chain restaurants - i spent a while looking at them one day and almost died! I have in the past had a burger from Pizzaria Uno (1000cals) AND fries on the side. Never again!

[minime]

hey gymgirl - i was wondering.. when i tried to do hanging leg raises/knees to elbow i cant even get close - is there something u can do to 'transition' yourself (u know like jumping pullups, or doing your hspus using the smith) ?

[JDR3]

Looks like you are in a groove how! the workouts look great!

[gymgirl]

Originally Posted by minime

wow whatta workout gymgirl! I like that body row challenge ... i guess that could be done with pushups too. Hmm... (ideas forming) u should really have your PT send me a bill too, since Ill be stealing all your ideas lol

And 2300cals isnt that bad for a cheat day! Trust me, eating out and having an 800 cal entree isnt that bad - have u ever looked at calorieking.com? they have the nutritional values of all the foods in those chain restaurants - i spent a while looking at them one day and almost died! I have in the past had a burger from Pizzaria Uno (1000cals) AND fries on the side. Never again!

grrrrr i typed out an entire response and it got deleted.

lol, i'll have my trainer send you a bill too. ;-) j/k the great thing about these forums is you can get so many ideas from other people's workouts. i took a look at that calorie website! yikes! i looked up stuff at the olive garden, and even a deli veggie sandwich. the sandwich was like 620 cals and 39.2 grams of fat!!!!! eeeeek. i will definitely book mark that website. that burger you mentioned is insane! 1,000cals?!?!

as far as modifying the hanging leg raises, you could try hanging there and tucking your legs up towards your chest, while bending your knees at 90 degrees. does that make sense? that way you are going up 1/2 way and not all the way to your elbows. do you have a roman chair at your gym? you can do leg lifts or leg tuck ups on there too, you can even do leg lifts 1/2 way on a regular bar that you would do pull-ups on. hope that makes sense. i'm sorry i am horrible at explaining. let me know if that doesn't make sense.

and thanks jdr3! i'm trying!

not feeling so good today, haven't decided if i'm going to make it to the gym or not.

[minime]

haha that sometimes happens to me (about the post delete!) now what i do is right before clicking 'post' i copy everything, so that if it doesnt post i can go right back in and paste!

Yes the cals in that stuff is crazy - they have individual pizzas in Uno that have like 1800cals. And that burger, yes i was horrified myself. When i eat out now i always order a sirloin steak - at least u know your getting a good cut of meat (in most places lol) and u can cut the fat off.

mmm...getting hungry now!

oh and thanks for the leg raise advice -ill give it a go someday maybe at the weekend.

Don't worry if u skipped the gym yesterday - we all have our off days.

your doing great :

Hi gymgirl,

Thanks for reminding me of hanging knees to elbows. It's been a while since I've done them, so I did a session of 50 reps on Monday, striving to get my knees higher than my elbows and touch the bar, and also making sure that I had a good curl so as to engage my abs and not primarily my hip flexors.

I've got a good old healthy case of DOMS, always a good sign that the exercise was done correctly.

I think I'm going to include these in my workouts on my pullup/chinup workout day.

Thanks again!

[gymgirl]

hi, pierini! thanks for stopping by. wow great job on getting your knees higher then your elbows. i struggle and can barley get them up to my knees, i bet i do more knees to triceps. lol.

minime, i try to copy my post too, but of course i forgot this time...grrr go figure THAT time it deletes it. thanks for the tip though! and thanks for not letting me feel bad about skipping the gym yestarday. i was so beat and in a lot of girlie pain. no fun.

food for yestarday which was a rest day.

carbs: 184g 38%
protien: 158g 40%
fat: 37g 21 %

total cals: 1630

Wednesday, 8.2.06

had my trainer today, and he had me do 'Murph' which i have never done before....so freckin hard.

"Murph"

For time:
1 mile Run
100 Pull-ups (we did only 85 pull-ups, explained below)
200 Push-ups
300 Squats
1 mile Run

Time: 56:58

first mile run was between 7:30 and 8:00min,(we forgot to write it down) then we went into pull-ups. my trainer decided to match me pull-up for pull-up, which was fun. breakdown went like this:
11/6/6/5/6/5/6/5/3/4/4/4/4/4/4/4/4
so i had a blood blister on monday and the skin started peeling off in the middle of the pull-ups, after we got to 85 i dropped down and there was blood on my hand. my trainer gets down and is like your blood is on me too, and shows me blood coming from his hands. i had to stop and get and tape it up (time kept going which i guess could make up for the 15 pull-ups i didn't get to do). i was ready to keep going, but he thought we should stop on the pull-ups. i totaly could have done the last 15 though! in the middle of my push-ups my trainer is like oh crap, i had a blood blister too! he had more blood on his hand, coming from his own ripe blister. lol what are the odds of us both popping blisters on the same set? lol too weird.

anyway, push-ups were ok, and the squats killed me. we did 150 at a decent pace then took a minute or two break and went for the last three sets of 50 really fast, in a row. the last mile after the squats was so hard. ran at 7.2 then 7.3 at the end time was 8:47 min mile. i was almost hyperventalating. so glad to be done with that. murph is HARD. not a dry spot left on my workout clothes.

food:

carbs: 237g 39%
protien: 204g 42%
fat: 41g 19%

total cals: 2056

i'm full of energy right now, after being tired all day. that was a killer workout. my blister stings!

[JDR3]

Murph is the hardest workout I've done.
Awesome job! I do not no any women who can do as many pullups as you.

[minime]

gymgirl - u are hardcore! lol. Seriously though, that murph is impressive - i think i would drop dead on the spot! Oh you are going to be hungry today!

Isnt it amazing how workouts GIVE u energy? Im sick of ppl saying 'oh i couldnt go to the gym now, i dont have the energy'

oh and JDR - Ive never seen a girl do a SINGLE pullup! You know I dont think ive even ever seen a girl on the assist machine at my gym!

[JDR3]

Minime, You are right, I have not seen a girl do one at my gym either.

Gymgirl is a beast (In a very good way!)

Oh and Minime I've been looking at your journal also for a while, just haven't chimed in, good job on your workouts too.

[gymgirl]

Originally Posted by JDR3

Murph is the hardest workout I've done.
Awesome job! I do not no any women who can do as many pullups as you.

thanks jdr3 and minime! yes i think Murph is the hardest one i've done too. that last run was just awful.

i had never noticed that girls don't do pull-ups, until a few of the trainers and guys at the gym would say stuff. werid.

anyway, i didn't have time to post my workout yesterday, work has been insanely busy this week. damn blue angels causing so much commotion.

Thursday 8.3.06

we had some client party at work which meant i had so spend my day schmoozing, therefor i could not eat when i needed/wanted to and had to eat some buffet food at this party. i had some pasta salad, cheese and 2 bites of a lavender cupcake, that cupcake was delish. it threw off my day and my workout though.

cardio:

3.5 mile run i did 12 min of HIIT, alternating between 7.5 for two min and 6.5 or 6.7 for one min of rest.

i was pretty sore from wednesdays workout, so i took it easy.

Biceps

3 superset rounds on the bosu of:

7's- 1x21 10lbs, 2x21 12.5lbs
hammer curls- 3x15 15lbs

curls with curl bar- 1x12 30lbs, 2x8 40lbs

Triceps

3 superset rounds of:

tricep pressdown 3x16 15lbs
tricep overhead extention with rope 3x16 15lbs

tricep kickbacks 3x16 15lbs

couldn't find an extra ball or bench to do reverse push-ups.

Food: cals were a little high for a light workout, those 4 pieces of cheese really added some cals and fat. the cupake and 0.25cup of pasta salad wasn't too bad either.

carbs: 231g 35%
proetin: 185g 34%
fat: 75g 31%

total cals: 2260

[minime]

mmm cupcakes.... dont worry bout the cals, after all u did murph this week! and anyway, 3 mile run plus biceps/triceps isnt exactly 'light' i think to the average person a light workout is walking 5mins to the store for their icecream instead of driving! hehe

[gymgirl]

Originally Posted by minime

mmm cupcakes.... dont worry bout the cals, after all u did murph this week! and anyway, 3 mile run plus biceps/triceps isnt exactly 'light' i think to the average person a light workout is walking 5mins to the store for their icecream instead of driving! hehe

lol i guess you are right. you always make me feel better minime! yesterday at work i was complaining that this insane week is messing with my gym/eating schedule, and this guy says, use it as an excuse to not workout! i just stared at him blankly and said, um i don't think you get it. i come to work and just want the day to go by quickly so i can go workout. he's like oh you mean you ENJOY working out? you are a sick person. lol

my body needed a day off, i felt sore still from the murph on wednesday. depsite being exhaused i went in for a quick one since i can't go tomrrow. the boyfriend and i are gonna be busy at some work bbq of his all day tomrrow. it will take us 2 hours to get there and 2 hours to get back, it will be a nice ferry ride and should be perfect weather right in the 80's.

anyhow,

Friday, 8.4.06

For time:

Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

time: 20:21

handstand push-ups with toes on the smith machine.

pull-ups 11/7/4/3/3/2 & 8/4/3/2/2/2/2/2/2/3
handstand push-ups 10/11, unbroken

this was a good friday, workout. not too tough, but definitely not easy. funny that i kept telling myself, it was a light pull-up day. lol it's amazing 4 months ago 20 pull-ups was a heavy pull-up day for me and now 60 pull-ups is a light day.

i'll post food later, as i am making some tortellini for my cheat meal tonight. i also have some half baked frozen yogert in the freezer for later!

[JDR3]

You are one bad woman, you need to go and look at Kelly Moore's post on Crossfit she is the real deal too.

[minime]

60 pullups is a light pullup day Looks like a nice workout! How do u get yourself into position for those HSPUs on the days your trainer's not wit u? do u ask someone to help u, or can u do it yourself?

Looked like u had a nice cheat last night - i looked at your fitday and i cant believe u managed to eat so little ice cream!! if that b&j was in my hands..it would be a whole other story