gymgirl's workout journal - Page 13

no-frills · 12-Aug-06, 06:47 PM

HSPU and unassisted pull-ups are impressive. Always good to try different approaches to work-outs. The heavy breathing shows you were pushing yourself ..... which is always good. Way to power through a tough work-out!

**minime** · 13-Aug-06, 01:11 PM

hey gymgirl - hope your having a good weekend!

easy mary? there is no such thing!

way to go on the HSPU!

**gymgirl** · 13-Aug-06, 04:19 PM

thanks no-frills and minime. i am definitely feeling sore today in my biceps, triceps and shoulders, it feels good though.

definitely having a good weekend, they just go by way too fast! yesterday was so busy, went to the gym in the morning then had to run around town to help my boyfiend with some stuff, then down to a block party that my boyfriend was running, then walked downtown for some shopping at niketown, then back to the block party, then straight from there to a house party where his band was playing. i did well with food though. at the block party we shared chocolate dipped strawberries, only 3 each, then at the house party i didn't have a single thing. went home and made that ravioli i was craving. it was made with light cheese so not as bad, i also had a glass of vino. even with all that the cals werent bad.

Food: saturday 8.12.06

carbs: 234g 47%
protein: 144g 33%
fat: 38g 19%

total cals: 1802

haven't put in everything from today,we went out for some ice cream earlier...none of that low fat stuff either.

time to veg out on the couch with my magazines and tivo!

**gymgirl** · 13-Aug-06, 10:37 PM

Sunday, 8.13.06

rest day

today's food wasn't so good. we went out for ice cream and between that and the 1/2 avacado i had on my salad tonight my fat is through the roof. i couldn't find the nutritional info for the ben n jerry's baklava ice cream, so i subbed butter pecan in fitday, as i am guessing they are roughly the same nutritionally.

Food:

carbs: 164g 33%
protein: 100g 25%
fat: 76g 42%

total cals: 1729

i can't belive the weekend is over and it's back to work tomrrow.

hope ya'll had a great weekend.

**minime** · 14-Aug-06, 04:57 AM

hey gymgirl sounds like u had a great weekend! mmm ben&jerrys! only eating a half cup serving shows amazing restraint IMO - i could eat a whole pint! (i have done so in the past

)

yes the weekends always go by too quickly...

only 1800cals on a saturday?!

**gymgirl** · 14-Aug-06, 11:04 PM

yeah i only got one scoop and in a cup, then i threw the rest away.lol i just had too much guilt.

Monday 8.14.06

Cardio:

1 mile walk then jog warm-up at 6.5 then went into pierini's intervals

400 meter run at 7.5
200 meter recovery at 6.3

did 6 sets of that and was starting to feel the pain in my glutes from my sacrum being off. cooled down with a jog at 6.5.

total 3.56 miles

Alternating exercises of 1 rep

Turkish Getups
1-1-1-1-1-1-1-1-1-1

10lbs, 15lbs, 17.5lbs, 20lbs, 22.5lbs, 25lbs, 22.5lbs, 22.5lbs, 22.5lbs, 22,5lbs

and

weighted pull-ups
1-1-1-1-1-1-1-1-1-1

10lbs, 15lbs, 17.5lbs, 20lbs, 22.5lbs, 25lbs, 25lbs, 25lbs, 25lbs, 25lbs

time: 12 min (not sure if i was supposed to time it or not) i wasn't really rushing my workout. at one point this man comes up to me and says 'um, so you are like doing pull-ups with an extra 25lbs' i said, why yes i am. lol he just walked away and was like geez lol. these people think i am crazy at my gym. then when i'd go to do my turkish get-ups he was all, now what are you doing:? why are you holding the weight up like that? lol so that took up a few minutes of my time.

the turkish getups were tough at 25lbs. they didn't hurt, but itwas just super hard to get up. where are you supposed to feel those things? in your legs? glutes?

first time doing weighted pull-ups. one rep wasn't so bad,but i don't think i would have lasted with multiiple reps at 25lbs. i wanted to go up, in weight, as 25 was tough but not too hard, but i was in the 'girlie' weight room so i could use a bench to get up to the bar and weights didn't go up past 25lbs.

Food:
geez having people from out of town makes sticking to your food plan TOUGH. i was fine until i got home from work and the boyfriends family was at our place saying we were going out for dinner, AGAIN. i was all ready to have my salmon salad and clock in around 1500 cals. sigh. oh well what can you do, we went for burriots and i got mine with black beans, rice and quac, no sour cream and no cheese. i'm gonna guess my cals were about 100-200 higher then fitday says,i don't think their gauge is right for the burrito. i am still hungry and my ass feels saggy. i think i am in need of a leg day.

carbs: 171g 45%
protein: 117g 35%
fat: 30g 20%

total cals: 1410

JDR3 · 14-Aug-06, 11:29 PM

Just awesome. Nice work on both Turks and Pulls. CF usually says 1.5 to 2.5 min rest between reps. on singles so you are fully recovered. I usually only last the 1.5, seems like such a long wait. Once again nice job!

**minime** · 15-Aug-06, 08:44 AM

wow well done on the weighted pullups! and lol on that guy coming over to u! once i had a guy come over to me and say something like that 'your a girl and your doing proper pushups and dips?' or something - was weird!

even though u went out for dinner u still had low cals! your doing great. However i know what u mean - i hate being forced to deviate from plan..especially when things have higher cals and leave u hungry! that sucks!

**gymgirl** · 15-Aug-06, 09:14 AM

Quote:

Originally Posted by JDR3

Just awesome. Nice work on both Turks and Pulls. CF usually says 1.5 to 2.5 min rest between reps. on singles so you are fully recovered. I usually only last the 1.5, seems like such a long wait. Once again nice job!

thanks jdr3 and minime. ohhh that makes sense. i saw my trainer on one of his breaks between clients and he told me to do that workout. i forgot to ask about time, or resting. good to know for the future. yeah the 1.5 min does seem like a long wait. i wasn't even needing a rest really, but i guess if i were to go higher in weight i would. thanks again for the info.

minime, lol about the guy at YOUR gym. i think guys like that are so funny, but the more i think about it, i don't think i've seen many girls at my gym do dips or push-ups!

and yes deviating from plans is not something i handle well, especially when it has to do with my food or workout. ha.

**minime** · 15-Aug-06, 10:11 AM

if u didnt really need a rest, i bet u could go up to 50lbs!

yeah the only weight things girls seem to do mostly is the back extension and those abductor machines. Never see any other girls in the free weight area really. Well, i myself used to be a hardened cardio bunny lol

15-Aug-06, 10:19 AM

One of these days try weighted pullups with an immediate drop set of BW pullups, using a pyramid. I think you'd like that workout. You really feel strong doing the drop set of BW pullups after taking that weight off.

**gymgirl** · 15-Aug-06, 09:49 PM

thanks pierini, i will have to try that very soon!

Tuesday, 8.15.06

cardio:

quick 2.5 mile run at 6.7 followed by stretching and some physical therapy.

then i had my trainer

AMRAP in 20 min of:

3 single arm snatches (first side) 25lbs db
1 turkish get-up 25lbs db
3 single arm snatches (opposite side) 25lbs db
1 turkish get-up 25lbs db
20 prone v-ups with rag on floor

8 rounds + 3 sas and 1 TG on each side

boy was i sweaty after this workout. i would't think i would be especially only doing 8 rounds. i guess you can't really do a turkish get-up too quickly...that's what really slowed me down.

we finished up practicing some push presses, which i suck at. i don't understand how one is supposed to get their wrist to bend back that far, my wrists are obviously weak.

food:

carbs: 207g 40%
protein: 147g 33%
fat: 54g 27%

total cals: 1887

**minime** · 16-Aug-06, 05:25 AM

great workout gymgirl! turkish getups look funny - i tried one once at home and it was weird! quite hard too.

i think i have weak wrists too - i feel like when i do dips if my wrists were stronger i could do more.

though i dont know what a push press is..

**minime** · 16-Aug-06, 08:42 AM

hey gymgirl, i was just wondering - do u do the official CFWU before every workout? I don't (actually only just realised what CFWU in ppls posts meant lol) and think maybe i should try. It would add more time to my workouts though.

**gymgirl** · 16-Aug-06, 09:46 PM

hey, minime! yeah turkish get-ups are a bit odd at first. it took me 3 different workouts with my trainer before i started to get the hang of it. i am sore today from them though...i really feel it in the booty.

oh and no i don't do the CFWU (it took me awhile to get what that was in people's posts too lol) i should do it, but i can't do dips due to an old gymnastics injury. my warmup is usualy my cardio session followed by some stretching. like you said it's more time to add onto the workout,i already am at the gym for 2 hours. maybe i will try the CFWU sometime though, when im not doing cardio(minus the dips).

oh you mentioned having weak wrists too,do you know what to do to strenghten them? i need some ideas!

Wednesday, 8.16.06

cardio:

2 mile run

1st mile run at 6.7 second mile i did the pireini intervals i think it was 3 rounds.

21-15-9 reps of:

15lbs weighted pull-ups
1 legged squats each side*
45lbs push press

time: 28:30

*the 1 legged squats were modified and done with free leg resting on a rag on the floor out to the side, then sliding out to the side during the squat and back to shoulder width apart on the way back up.

round 1: 13:00
round 2: 9:00
round 3: 6:30

the weighted pull-ups were so tough. the most i could do was 6 reps and that was on the first round. after that it was mostly in 3's or 2's.
first time doing push presses. definitely felt them in my delts, i dont know where the correct place to feel them is, maybe i did them wrong. i was really sweaty though.

finished up with a 1 mile run at 6.7 then some stretching and pt. i was too tired to try the body weight pull-ups after that. i'll have to do that seperately when im not doing a full workout.

food:

carbs: 195g 40%
protein: 143g 35%
fat: 46g 35%

total cals: 1747