gymgirl's workout journal

[sweetdream]

So good to know I'm not the only one who tends to indulge during the summer!!! Hell...you gotta take advantage of the nice weather!

[gymgirl]

i really need to try that almond milk, but haven't had timeto enter it into fitday yet.

sweetdream, yes i definitely indulge a bit more in the summer, but ill be cutting back after this weekend. i can already see/feel a difference (and not for the better) in my body. I've been working really hard for a long time now and needed to just enjoy life and cut myself some slack for a few days.

Saturday, July 7, 07

CFS class, 8am

warm-up:
samson stretch
push-ups
sit-ups
divebommer
downward dog

warm-up circuit with PVC x2 then with 35# bar x2
burgener WU
back squats
goodmornings
push press
bend over row

workout:

"Isabel"

For time:
Snatch 135 pounds, 30 reps (sub 45#)

time: 22 min (rotating between 3 people and 1 bar)

comments:
there were about 20 people in class today. Dave had me work with this girl who does oly lifting with a special oly coach. we partnered up and did the posted WOD. Dave said well your gonna go to your gym after this and do it anyway so just do it now! the rest of the class did more warm-up and AMRAP KB C&J's in 7 min. Another guy showed up who did the C&J workout yesterday so he came to work with us. We each started with 1 rep then roatate thru until we got to 30 reps. After a few times and having to load and unload the bar between each person we ended up switiching to 3 reps per person before we swapped. Scott happened to be there and is also a great lifting coach. he really knows his stuff. Dave was busy helping all the other people and Scott stayed with us and gave us all a lot of tips. apprently my grip is too wide, i got that fixed and he helped me with my set-up and actually said my snatch looked good. I think videoing myself and then getting this help today really made a difference. I only worked at 45# and focused on form and being super explosive. it was a lot of fun today.

minime, question for you.i saw you posted on another thread that your bf weighs 240. mine does too, and has asked me to help him put together a diet and cals etc. daily plate says he should be eating 2200, what do you have your bf at? also what are you having him eat? I'm thinking something like (this is really rough I had something more thought out but its on my work computer):
oatmeal w/ berries 2 hard boiled egg whites
yogurt with berries, almonds and sliced turkey
turkey sandwhich on whole wheat with mustard, small side salad
protein shake
chicken breast or lean steak with veggies
(maybe yogurt here because BF likes dessert)
zone bar

[minime]

hmm well I did try to have him stick to a diet there for a while and i was counting his calories, but he is very stubborn and won't stick to it really. So now I just do what I can by cooking him healthy meals, making him breakfast/sandwiches for lunch etc and nagging him to workout lol

His daily calories will vary wildly, if it were up to me I'd keep him around 2500 and some days he probably does have this many. However on days like for example the fourth, while I made the food healthy he still manages to have way too much, he could eat like two pounds of meat if I gave it to him!!

All i can do is make an effort with cooking healthier food really, i try recipes from cooking light for him often.

This morning I made him an eggwhite omelet with ham cheese and veggies, and gave him turkey bacon and a TJ veggie sausage patty also. He ate a bagel too, but he was going on a mountain bike ride after so he needed the carbs.

Really with the amount he eats sometimes he should weigh 300lbs lol he hasn't been to the gym in over a month but he does cycle a lot so that helps.

Sorry for long post, I just get so frustrated with him sometimes, it is hard for me to understand peoples' lack of dedication when it comes to diet. I know I am hardly perfect myself but I do have some self control which he seems to lack!!

[gymgirl]

i'm in the same boat minime. i can't fathom how it is so hard to stick to eating healthy. my bf has the same problem as yours, he eats very large portions...and he always needs something sweet after a meal. he also goes back and forth between eating really well and eating crap. augh! when i didn't have to work i was able to make healthy meals for bf, and pack his lunch but i just don't have the time to make my meals and his meals right now. i did make him a tofurkey sandwhich yesterday and he actually liked it. he hates fish so that dosen't work. augh. ok anyway 2500 cals helps, i thought it might be a bit much at first, and bf wanted to eat only 1500 cals but i said that is WAAAAAY too low. 2200-2500 sounds about right. he does well with breakfast (eats the oatmeal and hard boiled egg white) but lunch goes to hell. i have a feeling he goes out for chineese and thai food quite often. dinner he does preetty well, chicken or steak with veggies. now i gotta work on the exercise part, he actually askedme about crossfit! i almost fell over since he teases me (in a nice way) about it. if only we went to the same gym i could spend some time working on basics with him...

we went to look at bikes yesterday because we both want to cycle this summer, but i got cheap and didn't want to shell out $300 for bike! i should probably just do it so we can get out exercising and he won't even know it!

[gymgirl]

so I guess i got a bit more exercise today.

bf and I hit 150 golf balls at the driving range today. I haven't been in almost 2 years and it was a blast. I used to go by myself on friday nights when i was lonley and needed to get out of the house. today was beautiful, probably 80 degrees with a slight breeze. hit some bars pretty far and also had some horrible shots. my swing needs some work. we had a great time though.

we also went to whole foods for lunch, and i picked up some smoked salmon jerky for snacking at work. the fish counter guy let me try some and it was too good to pass up.

Minime, I entered in the almond milk and the one I got has 80 cals per cup and only 2g protein. the regular non-fat milk i have is 80 cal per cup and 8g protein. this kefir stuff i got is 160 cals 26g carb 4g fat and only 11g protein i think. i'll try them each and see what happens. last night only woke up once.

oh fri. night b/f and i went out for our anniversary dinner at this fantastic italian resturant. We had a nice piatto misto with meats from salumi (mario batalli's fathers shop in the pike place market) and some amazing cheeses and the best roasted red pepper tapanade that i have ever had. we then both had a panzanella salad. holy crap this was better then the panzanella i had in italy. the chaibatta was grilled to perfection with a nice smokey background. the tomatoes and balsamic were amazing too. that was probably the best part of the meal. i had copper river salmon served on greens, and we shared a gelato trio for dessert (thought of you pierini) chocolate orange, ricotta vanilla, and some sort of melon gelato. we also polished off a bottle of barbarresco. the wine was so good i didn't even feel drunk or the slightest bit hungover today.

I've really been enjoying my vacation.Supposed to go out with my friend who is in town from LA tonight, but I'm kinda hoping she dosen't call it's already 8:30 and I thinkI am done drinking for awhile.

Hi gymgirl,

If I wasn't so stuffed from all the food I ate today, I'd be drooling reading the descriptions of all the great food you ate.

Both of you ladies with your 240 lb. boyfriends. I think 2,500 calories is too darn low. I'm guessing I eat an average of 2,700 calories per day (don't know exactly as I am no longer fitdaying) and I'm a measely 180 lbs.

I think these big guys need more, they just need some serious pedal to the metal training. I'm guessing 3,000 calories and some butt-whipping training that leaves them red in the face 6 days a week, rest on Sunday. But those 3,000 calories need to be clean. No cakes, cookies, candies, ice cream, chocolate, crackers, chips, alcohol, sodas or fruit juices for one solid month just to reprogram their taste buds, then see where it goes from there.

I say 100 pushups, 200 BW squats and 100 burpees a day for 30 days on top of that and I think both of them would be pleased with the results.

Stay on top of them. Guys are slow learners in some departments.

[minime]

Gymgirl, the stuff i got with 45 cals is Almond Breeze Unsweetened chocolate. It isn't high in protein, most of the cals come from fat which i prefer as I tend to get too many carbs from other food.

It sounds like you had a great anniversary dinner!

Pierini : if i could get him to stop eating cakes cookies candies ice cream for a month I would faint from the shock. I can't even get him to go one week without it.. and alcohol would probably be the hardest as he likes to drink beer and he can drink quite a few too.

He is resistant to my efforts, I will continue nagging him to go to the gym for some crossfit. He has been cycling to work an average of two days per week the last few weeks (50+ miles round-trip) so that is something.

[Maxgain]

Originally Posted by minime

Pierini : if i could get him to stop eating cakes cookies candies ice cream for a month I would faint from the shock. I can't even get him to go one week without it.. and alcohol would probably be the hardest as he likes to drink beer and he can drink quite a few too.

There are always ways.

No matter how nice they are there are better treats in life. Something that you can conrol a lot better. Always incentives exist I know it worked for me for certain things I was objectionable to.:

[gymgirl]

pierini, i think you are right. pedal to the metal workouts are key. bf is so on and off and all he likes to do is run at a steady pace for 20-30 min. i don't think it's enough, he also does some machines but no free weights. his diet is better, but then he screws up and drinks all weekend (like i did) and eats crap. he's back on track now and actually at the gym as i type! I'm gonna try to get him on the no cookies, cakes, crackers etc think like minime got her man to agree too, but give him one cheat day per week. He has been sooo sore from the driving range the other day, i told him once i get him in to crossfit he won't be sore after spending an afternoon at the range. he surprisingly didn't resist. i think i'm getting somewhere. now i need to find the time and a place to train him on the CF exercises.

minime, i'll look for that brand of milk next time, thanks! i still need to find that protein yogurt, haven't seen it at my store.

Monday, July 9, 2007

so bummed to be back at work today.i didn't even talk until noon.

cardio:

400m warm-up 6.5
400m at 7.8, 400m at 6.5
400m at 7.9, 400m at 6.5
400m at 8.0, 400m at 6.5
400m at 8.1, 400m at 6.5
400m at 8.2, 400m at 6.5
400m cool down

stretching:
SMR and static stretching. right hip flexor bothering me, spent some qt on that area

warm-up:
Burgener WUx3
snatch with ligh bar x10

workout:

tabata time!

Tabata Sumo deadlift high pull, 45 pound barbell: 15/15/15/13/12/12/12/12
Rest 1 minute
Tabata Squat: 21/20/16/16/15/15/15/15
Rest 1 minute
Tabata Pull-up: 10/10/6/4/4/4/4/4
Rest 1 minute
Tabata Push-up: 12/12/12/12/12/10/10/9
Rest 1 minute
Tabata Sit-up: 29/25/25/25/25/25/25/25 (feet anchored on decline bench)

Score: 65


Tabata score is the least number of reps performed in any of the eight intervals.

comments:
my shoulder is a bit sore now from the pull-ups and push-ups. Those tabata squats were brutal right after SDHP's. ouchie. i was dripping so badly on the push-ups, i had a puddle under me and was eating my sweat.

oh, I also got to talk to the guy i get to practice train who works at the gym. He's been an athlete for years, and is in his early 20's. he does the standard body building workout but is a bit stagnant rightnow. he said he will do whatever i tell him and eat whatever i tell him. I will train him once per week and write out programs for him to do the remainder of the time. I think on our first session I will put him through some tabatas and cindy, then work on deads and cleans so I can incorporate those lifts in his workouts for days we don't train together. I'm really appreciative that he is so open and willing to just let me experiment with him. He's already in great shape and is studying for his ACSM cert. this should be fun.

food:

carbs: 194g 30%
protein: 226g 43%
fat: 64g 27%

tota cals: 2190

yesterday i only had 1675(i think) cals but I didn't wake up once in the middle of the night to eat! 2 nights in the past month i have slept all night! hooray!

[no-frills]

Good job getting yourself set up to start training other people. You have a tremendous amount of knowledge and personal drive that will serve you well in the "possible" transition to fitness trainer. I am impressed!

[JDR3]

Very nice job on the tabata!!!

[minime]

I know what you mean gymgirl, he will do so good and then go completely over the top with eating/drinking at the weekend or any time the is any kind of party/event with free food..any excuse!

great job on the tabatas, you did scarily well! You are so good at situps!

Cool that you get your first PT assignment on someone who is an athlete.

I'm wondering. How do you think you'll do with a client who is just starting out and is out-of-shape and just isn't willing to try that hard? What about the little old lady? Or the guy who wants to get buff but doesn't want to do much cardio or anaerobic stuff? Not everybody is CrossFit material and not everyone wants to train like gymgirl does.

Do you think you'll be able to adapt and not get frustrated?

I've often thought about what it would be like to be a PT. I'd want to kick that lazy person in his/her behind when I caught him/her not trying hard enough. I probably wouldn't have enough clients to pay the rent. A PT at my gym has a good mix of clients who stay with him, many of whom are middle-age ladies. Quite frankly I don't see alot of physical transformation with them as time goes on, but they sure like Johnny. I think he is as much a part-time shrink as he is a PT person as he listens to them while they bad-mouth their husbands and BFs.

Being flexible and giving clients what they want is key to PT success, even if it isn't what you want to give them.

[minime]

Pierini, that is exactly why I do not think I could be a PT. I would get so frustrated with people who do not try hard enough. I have a hard time understanding people who continually fall off the wagon, just don't go to the gym etc. because the way i see it, it is simple. Just DON'T eat that, and just WORK OUT. It seems simple, but to the majority it isn't and that is why being a personal trainer would drive me mad.

[The Flash]

Or the guy that wants to build his "beach muscles" (biceps and chest) and tells you doing squats, lunges, deadlifts, etc are hard and a waste of time. While complaining he keeps asking when you are going to have him do some bicep curls lol. Try to keep your composure! :