gymgirl's workout journal

[minime]

hey gymgirl - looks like u had a good workout yesterday - 4mile run -woohoo! Those wallball shots look interesting - i may have a look at trying some of those soon. Ive definitely seen a medicine ball around the gym but dont know how much it weighs.

did u find it hard to keep the cals down yesterday?

[gymgirl]

Originally Posted by JDR3

Nice job on the wall ball shots, total body work is right.
Good luck on that not being sore tomorrow!!!

DOMS DOMS DOOOOMS....

those wall ball shots look easy, but they are definitely not. lol

holy cow am i SORE today. my whole body is tight, my quads, hammys, innerthigh, glutes, abs, traps (which haven't been sore in FOREVER)....and i have my trainer today! i've been stretching this morning, so hopefully that will help a bit.

i don't know if i am sore from the lunges/squats on monday or the wall ball throws from yesterday.

minime, you should give the wall ball shots a try. you will feel it through your whole body.
also, not it wasn't too hard to keep the cals today yesterday. i omited the 1/2 avacado from my dinner salad along with a few cubic inches of cheese. that saved me a couple hundered cals. i did miss the creamy avacado and yummy cheese though. lol

oh today i put on a button up short sleave shirt for work that i have not worn since the fall. as i was driving to work i noticed when i put my arms up on the stearing wheel my shirt was really tight in my back and shoulder area! yeah!

Your DOMS is definitely the result of the Tabata squat workout, as compounded by the lunges that followed.

Expect to be sore for several days. My guess is that today's workout will help with the DOMS while you are working out, but the DOMS should resurface.

Those Tabata squats are a killer, particularly at the number of reps per round you were doing.

[gymgirl]

Originally Posted by pierini

Your DOMS is definitely the result of the Tabata squat workout, as compounded by the lunges that followed.

Expect to be sore for several days. My guess is that today's workout will help with the DOMS while you are working out, but the DOMS should resurface.

Those Tabata squats are a killer, particularly at the number of reps per round you were doing.

geez you weren't kidding when you said the tabata squats were killer! who would have thought...like you said you did 500 bw squats and didn't think you would be so effected by the tabata squats. i've done i think 300 in two different workouts last week, and this killed me. i do think the lunges had something to do with it too. i am the most sore in my traps, which i am guessing is from holding that 25lbs dumbell over head during the lunges. it was so bad i had a tension headache last night...even my jaw ached. the wall ball shots probably didn't help either. lol

Wednesday, 8.9.06

weird when i typed the date i just remembered one year ago today i was laid off from my last job. when they laid me off i told my co-workers, well atleast i can spend my whole day working out now. lol i went straight to the gym too. too bad i was only laid off for 3 weeks, i could have really gotten into 2 a days.

anyway, had my trainer today

AMRAP in 20 min of:

5 reverse crunches
5 pull-ups
5 HSPU (toes on smith machine, shoulder height)
10 modified pull-ups/body rows

10 rounds + 5 reverse crunches, 4 pull-ups.

not so great today, my body just felt heavy all over. i could barley get the first 5 pull-ups out, and normally that is no trouble for me. does this happen to others when you are really sore? you just feel heavy,and nothing seems to work properly?

we finished up with

seated bicep curls: 15lbs db 1x10, 10lbs 1x16
overhead tricep extention: 22.5lbs db 1x12, 2x16
cable curls: 25lbs each side 2x15
preacher curls: 10lbs db 2x16
reverse preacher curls: 10lbs db 2x16

ahhh overall just felt weak and sore.

Food:

did better here, kept my cals lower

carbs: 205g 40%
protein: 178g 42%
fat: 34g 18%

total cals: 1782

my trainer told me just to run tomrrow. hopefully i won't be so sore. even though i am sore i feel like i haven't done anything this week.

[JDR3]

Good job, you'll probably feel good after your run tomorrow. Thats the one thing about timed workouts, you don't think you have done that much but the intensity you put into makes up for it and then some as you body is telling you now.

[tim_mcf]

You really kick ass on those AMRAP workouts, I'm always amazed.

Been getting enough sleep lately? Hydrated properly? Haven't really taken a "decompression" week, have you? Most of the crossfit board advocates doing a "1/2" week every four weeks - half weights, half reps, half of everything. I haven't found that I'm mentally tough enough to push myself to the point of overtraining, but I think you are...might want to mellow out for a little while. It doesn't mean sit on your ass all week, just don't push yourself to the wall for a week.

[minime]

havent done anything all week?! you are insane. however I do know how u feel - sometimes i feel like, ya ive been to the gym five times this week - but i really dont feel like ive done enough! lol - its tough being so 'dedicated'

[gymgirl]

Originally Posted by tim_mcf

You really kick ass on those AMRAP workouts, I'm always amazed.

Been getting enough sleep lately? Hydrated properly? Haven't really taken a "decompression" week, have you? Most of the crossfit board advocates doing a "1/2" week every four weeks - half weights, half reps, half of everything. I haven't found that I'm mentally tough enough to push myself to the point of overtraining, but I think you are...might want to mellow out for a little while. It doesn't mean sit on your ass all week, just don't push yourself to the wall for a week.

thanks tim, jdr3 and minime. it's nice to hear you say that, becuse before i did that workout, i had my trainer set a goal of rounds for me. his goal was 12, so when i was done and only completed 10 i felt like i sucked. lol i wasn't as sweaty as normal, but my body just wasn't working properly. i tried to remember jdr3's comment from the other day though.

i think i've been getting enough sleep, this has been an early week at work so i have to get up at 4:30, but i have been asleep by 8:30pm-8:45 which is right about 8 hours. my trainer asked me the same thing about water, i drink 64fl oz of water during the day at work, then another 32 fl oz or more during my workout, and another 32fl oz throughout the evening. i sure do pee a lot. lol. i've also been a little tired and sluggish this week, which i think i can attribute to the lack of down time on the weekends. i usualy schedule one whole day on the weekend to sit around and do nothing. take naps, read, watch tv, but i make no plans and just relax. it seems to really help me, and the past couple of months (since summer) i have been so busy and really haven't had a day to just sit and relax, i've been going, going, going! that ontop of training hard is probably kicking my ass.

thanks for the info on the 'decompression' week. i've never read that before, i'll go browse around there this morning. i felt like i had a decompression month in june when i hurt my back. lol. i really appriciate the info and feedback you guys always provide. i am so glad i found this board.

minime, why am i not surprised you understand the feeling of 'not doing enough' lol! by the way how are your knees feeling? i can't remember what part of your knee is huring you, but sometimes when my knees are giving me problems, it has been due to weird tightness in my quads. i never thought about it until my old trainer mentioned something. one knee was hurting when i walked up or down stairs and started to almost give out. we foam rolled it and founds knots, after i got the knots out my knees no longer hurt. i dunno, what kind of knee pain you are having, but just a thought.

[minime]

foam rolling? ive heard you speak of this before but i dont know what it is. Both my knees get sore, but the most recurring pain is one just below the kneecap on my left leg - and yes it does feel weak when walking up and down stairs! So how do i get these knots out, do i need a physio?

yes im feeling so bad about 'not doing enough'! Even at this moment i am formulating crazy plans to go to the gym tonight and stay for two hours or until i pass out lol. Yes i know crazy, since by the time my leg WO is done I am usually totally jelly-legged and only fit to go home!

anyway enough about me! whats your WO plan for today? just the run?

[gymgirl]

hmmm, it sounds like our knee pain is in different areas. mine was on the top of my knee cap. you could still try foam rolling though, it helps gets knots out EVERYWHERE! i didn't realize how tight my legs were until i started doing it again.

so this: http://www.performbetter.com/SearchR...tegoryID_E_235
is a foam roller. bascialy a piece of foam that is round and you can lay on your stomach (almost in a plank position) with the foam roll between your quad and the ground, starting at either right above your knee cap or starting at your hip. if you start at your lower quad, you want to roll backward until you find a tender area, and vise versa if you start at your hip. when you find that tender spot it can hurt like a b$tch, then you hold for a couple of minutes, the pressure i belive alieviates the tightness. you can do it on your sides too, like the guy in the second picture. that helps target your hips and IT band.

lol minime about the crazy plans. i have done that too. then reality sets in and my body dosn't want to listen. your leg workouts look intense enough already!

p.s. it's never too much about you! and yes today is just the run, if I can even make it. i have my phyiscal therapist for which is waht i hope my final visit, haven't been in two weeks. then the boyfriend has a cousin in town with her hubby and kids so i think we are going out to dinner which means i may have a cheat meal, depending on where we go and what my options are. i'm hoping ill have time to get a run in.

[gymgirl]

Thursday, 8.10.06

4 mile run.

walked for the first 6 min, ran at 6.7 for 11 min then began HIIT.

my trainer told me to try this:

3 min at 7.5
1 min rest (complete stop)
3 min at 7.5
1 min rest (complete stop)
3 min at 7.5

then i finished up with 10 or so more minutes running at 6.7 then cool down.

good workout. no weights yesterday, just stretching.

i also had my PT. my sacrum was off again, and i had a lot of tightness in my glutes and hipflexors from running. she thinks my abductors are weak so other areas are compensating for the weakness when i run, thus causing weird leg/hip pain. i've got a lot of exercieses to do and it's going to take some time.

Food:

eeeh, did good until we had to go out to dinner with my boyfriends cousin and her family. i am fine with cheat meals when it is something i enjoy, but we had to go to claim jumper (never had been there and will never go back) and not much on the healthy side for me. the best i could do was a tomato and basil pizza with goat cheese, no sause. it arrived and was soooooooooo greasy. they must have poured a bottle of olive oil on it AND their was mozzerella cheese. i forced 2 pieces down as not to be rude, and felt nausous. made my way to the loo and got a little pukie. this is why when i cheat i cheat with pasta or a burrito, but not with greasy pizza, it just makes me feel sick. i'll be skipping my regularly scheduled cheat meal tonight, which suck becuse i would rather have pasta then that yucky pizza! i feel so gross today and feel like i need to run another 4 miles.

i put it all into fitday though, as best i could.

carbs: 239g 45%
protein: 168g 36%
fat: 42g 20%

total cals: 1951

today is a rest day, my body is feeling better. just have a headache still a bit nausous and my glands are swolen, but my DOMS is almost gone!

happy friday ya'll!

Nice running workout.

How does 7.5 mph feel as far as your perceived exertion?

I prefer to run slowly (6.0 mph) or walk (4.0 mph) during my recovery periods depending on my repeat speed, but that's just my preference. Sometimes my recovery period is until my HR drops to a certain point, say 130 bpm.

My favorite interval workout is 8 sets of 400 meter repeats with a 200 meter recovery period.

Stretching after the run, no matter how tired or how sweaty you are is an absolute must. Running has a way of making my hams tight. Tight hams then move and make for tight glutes, and then a tight back, and before you know you can have lower back pain. With a good, quality post-run stretching session, I feel as if I didn't even run the next morning.

[gymgirl]

Originally Posted by pierini

Nice running workout.

How does 7.5 mph feel as far as your perceived exertion?

I prefer to run slowly (6.0 mph) or walk (4.0 mph) during my recovery periods depending on my repeat speed, but that's just my preference. Sometimes my recovery period is until my HR drops to a certain point, say 130 bpm.

My favorite interval workout is 8 sets of 400 meter repeats with a 200 meter recovery period.

hi, pierini—

7.5 feels good, it's fast for me, but not too bad. after 3 minutes i am tired. i usualy do my recovery at 6.5 or 6.7 but my trainer told me to try stopping completely for one minute. my only problem with running is i have to stop every 5-7 minutes or so and stretch for a minute. my legs get tight and i get this dead leg thing from time to time in my left leg. i stretch and it goes away. my left abductor is much weaker according to my pt. so the one minute recovery is a good time to stretch.

i'd like to try your interval workouts, i like the 8 sets of 400 with 200 meter recovery. maybe i will try that on saturday. my PT said i can sprint now but i will probably feel a lot of tightness in my hips/glutes since my stablizers aren't strong enough.

i apprciate any advice you have, i know you are a great runner. oh btw, i've been working on keeping my T.A activated while running.

[minime]

hey gymgirl - sorry to hear about your sucky cheat meal how annoying! i would hate that - i want to enjoy every calorie that i eat! Except sometimes...i dont really enjoy the veggies...but thats different!

All this talk of running is making me jealous! Plus a guy i work with has started training for a marathon and its driving me mad! i keep getting mad urges to say 'hey ill join you for tomorrows 8miler if u dont mind, and screw the pain!' lol

so today is a total rest day? sounds like u could use it...

and if u want - have that pasta tonight! you deserve it :

[gymgirl]

yeah i'm still realing from that meal. i think i was actually just fighting a bug. i still felt nausous friday and a bit this morning. i've had light sinus headaches and my glands were swollen, and i have been extreamly tired. it must have been a bug becuse i even opened a bottle of wine, then didn't even drink any! i'm never not in the mood for vino! i skipped my pasta last night, and think i may have some this evening.

food for friday 8.11.06

carbs: 208g 43%
protein: 128g 32%
fat: 43g 24%

Saturday, 8.12.06

Cardio:
3mile run

ran for 10 min then tried pierini's interval workout, i only did 4 sets- my legs were getting too tight. i had to stop and stretch on a couple of those recovery periods.

400m run at 7.5
200m recovery at 6.4
400m run at 7.5
200m recovery at 6.4
400m run at 7.5
200m recovery at 6.4
400m run at 7.5

then finished with about 8 min jog at 6.7

stretch and foam rolling to cool down before i gave 'easy mary' a try.

"Easy Mary"

AMRAP in 20 min of:

5 HSPU
10 pull-ups
25 squats

11 rounds plus 5 HSPU 19:58

HSPU with toes on smith machine at chest height. HSPU and squats unbroken. pull-ups unbroken with strict form on first two rounds. round 3 on jumping pull-up on the first one of the set and kipping for the rest. most of the pull-up sets went 5/3/2 but on a couple in the middle they went 6/2/2 or 7/3 for somereson i got a burst of energy at the end.

this workout was tough, after the second round i started with the heavy breathing. people were lookng at me all crazy. lol oh well.

this has been my first week of doing all x-fit type workouts, and i love it!

enjoy the weekend!