gymgirl's workout journal

[JDR3]

i was sweaty and tired after this. i can't belive i was actually supposed to go for 30 min, i don't know if i would have made it. those pinch brip body rows using the bag were HARD. my hands were so sweaty i kept slipping off the bag.

anyway, not a great workout today, but i guess it's better then nothing at all.

I understand about the running and great job on the amrap, but you got to get a grip!

[minime]

yeah get a grip You are doing great!

[gymgirl]

Originally Posted by tim_mcf

That's Eva Twarkodens, one of the elite monsters. Used to be a professional skiier, and was pretty durn good, too. She regularly logs times that make my eyes bug out.

ahhh thanks tim. go figure she was professional skiier. i was going to say did she get in THAT good of shape from x-fit?

haha, jdr3 and minime. yes yes i know. i guess i just didn't feel like my muscles hurt. i was tired but i didn't feel any pump that combined with my lack of running made me feel like i didn't workout hard enough. i like to feel pumped and buff after my workouts!

[minime]

oh my goodness that girl has some awesome abs ! if i were her i would never take that half-top off lol

i know what u mean about the workouts, it sounds crazy but if Ive often felt like 'ugh i didnt do enough' even if i am sweaty and weak from the exertion! we are crazy! and then other people will feel all proud and virtuous just coz they went for out for a walk!

[gymgirl]

Originally Posted by minime

oh my goodness that girl has some awesome abs ! if i were her i would never take that half-top off lol

i know what u mean about the workouts, it sounds crazy but if Ive often felt like 'ugh i didnt do enough' even if i am sweaty and weak from the exertion! we are crazy! and then other people will feel all proud and virtuous just coz they went for out for a walk!

haha i know. i'd wear a sports bra to work too! ;-)

thanks minime, you always make me feel less crazy about this stuff. i am glad there are others out there who know what i am talking about.

one of my friends who i met at the gym is an avid exerciser and we were talking about how we only know 1 or 2 people in our office who do any exercise at all. i was telling him i knew one person who goes to the gym and works with a trainer, but then i said does it count if she usualy goes out for happy hour first? lol i don't understand how she can go drink a couple of martinis then go train.

[gymgirl]

tuesday 8.22.06

cardio:
2.5 mile run at 6.7 glutes were hurting and not in a i'm sore way. i kept getting that dead leg feeling in my left leg and had to stop and stretch every 1/2 mile. wanted to finish out the 3 miles but had to get ready for my trainer.

workout:

had my trainer today. we started off with a warm up he said was called '4 bad deals'.

4 rounds of:

30 seconds squat hold
30 seconds bench jumps 16/10/12/11

then tabata pull-ups, 8 rounds

20 seconds of pull-ups 9/5/4/5/2/2/2/1
10 seconds of rest

(if i wasn't doing pull-ups anytime in the 20 seconds i had to just hang there,my forearms were BURNING)

tabata back extentions, 8 rounds

20 seconds of back extentions 10/15/8/10/10/9/10/10
10 seconds of rest

tabata walking lunges, 8 rounds

20 seconds of walking lunges 13/12/13/12/13/13/13/16
10 seconds of rest

that was just the warm up!

10-9-8-7-6-5-4-3-2-1 reps of:

renegade rows 12.5lbs
suspended push-ups

time: 10:53

static hang: 1:23 (the first minute was not too tough, then once i started sliipping i was just done for, my forarms were buring)

breathing intervals:
bascially this was for each rep you do you get one breath which is your rest period. you start with 1 rep and build up to as many reps as you can do. you also have to hold the weight during your rest too, no setting it down. i asked my trainer, what if i am here all night? i need to go home soon. he's like oh you won't get past 20. so once he left i made my mind up, i was going to 20 even if it killed me, and more if possible, just to prove him wrong. i'm stubborn like that.

1 20lbs swing-up
1 breath as rest
2 20lbs swing-up
2 breaths as rest
3 20lbs swing-up
3 breaths as rest
4 20lbs swing-up
4 breaths as rest
5 20lbs swing-up * at this point my trainer had to go train the next client
5 breaths as rest
6 20lbs swing-up
6 breaths as rest
7 20lbs swing-up
7 breaths as rest
8 20lbs swing-up
8 breaths of rest
9 20lbs swing-up
9 breaths as rest
10 20lbs swing-up * at this point i was getting tired
10 breaths as rest
11 20lbs swing-up
11 breaths as rest
12 20lbs swing-up
12 breaths as rest * at this point i wanted to quit
13 20lbs swing-up
13 breaths as rest * here i felt the 'rest' was long &tiring from holding 20lbs
14 20lbs swing-up
14 breaths as rest
15 20lbs swing-up * at this point it had been about 20 minutes
15 breaths as rest
16 20lbs swing-up
16 breaths as rest
17 20lbs swing-up
17 breaths as rest
18 20lbs swing-up *at this point my trainer asked what number i was on
18 breaths as rest
19 20lbs swing-up
19 breaths as rest
20 20lbs swing-up * here i thought ok only once more
20 breaths as rest
21 20lbs swing-up
21 breaths as rest
22 20lbs swing-up * here i was thinking ok i am dunzo i need to go home!
22 breaths as rest

i didn't time it but i am pretty sure this took about 40 minutes. my arms were so tired. i love my trainer he kicked my ass today. i think i am already sore. i even felt a little pukie after the '4 bad deals'.

finished up with some pt.

food:

carbs: 229g 38%
protein: 167g 35%
fat: 58g 27%

total cals: 1997

cals are high, but i'm not going to worry about it after that workout. i am wiped out and ready for bed.

[tim_mcf]

Good God, girl. Is that bit of punishment by way of making up for this:

anyway, not a great workout today, but i guess it's better then nothing at all.

?

Absolutely brutal.

You should take Saturday and Sunday off more often. It makes for a great Monday performance.

With that kind of workout, an active rest day on Tuesday would probably be wise. Remember growth comes with recovery.

That was really a fun read. Thanks for all the details, particularly the breathing interval side comments.

[minime]

your trainer sounds great gymgirl - your lucky to have found him - a lot of trainers would be so full of cr*p especially when it comes to training females.

That workout - wow - i had to look up swing ups as i never heard of them, and they sound hard, i cant imagine doing them with a 20lb dumbell for that long! impressive. Yet ANOTHER thing to add to my 'things to do' list.

exercise need never be boring

[gymgirl]

Originally Posted by tim_mcf

Good God, girl. Is that bit of punishment by way of making up for this:



?

Absolutely brutal.

haha, i didn't even tell him how lame my monday workout was. i think he just wanted to kick my ass. lol i'm glad he did.

for the record let me just say i am SORE today. i feel it in my entire core, legs and arms.

hey, pierini! maybe i should take sat, sun and monday off becuse that's basically what happened then i was ready to rock on tuesday. i think i will still go in to the gym today, but i think i'll do a lighter workout. i think i am going to tone down the running to maybe only 3x per week (not including WOD's that have running in them) to see if that helps my glute problem.

glad you enjoyed the read pierini, it was a long one. lol. that breathing thing was interesting. my trainer was telling me people who are good 'breathers' only take 7-8 breaths per minute.

minime, you should definitely try swing-ups. they are a lot of fun (did i just say that?). yes i really lucked out with my trainer. i had actually been working with someone else who owned a private studio. i had been with him for 3 years and towards the end he just wasn't helping me mentally. if i was working hard on my abs and showed him, he would say 'yeah they are alright' everything about my body was alright, and i always needed to do more. it was quite frusterating especially when i was happy with my body. so this new trainer, i had been watching him train clients for the past 2 years. i noticed he retained his clients and he was never just sticking the females on machines for everything. i agree most trainers just stick women on some machines and don't really push them. he has pushed me to new levels i never thought i could reach. not only that but he's been good for me mentally as well.

boy am i hungry today.

[JDR3]

I almost need a rest day after just reading it! Nice work

[gymgirl]

thanks JDR3!

wednesday 8.23.06

wanted to keep things light today as my entire body is sore, and the legs are so tight.

cardio:

3 mile run at 6.7. walked the first 1.4 mile to get my muscles going. i already had 'dead leg' before i even started running. my legs were SOOOO tight, especially the left from yesterdays workout. i had to stop every 1/2 mile for 1/10 of a mile to stretch my left leg. kept getting the dead leg throught the run. once i was done i was almost limping my leg was so tight.

stretched and foam rolled the legs after running and felt better, still tight but no more dead leg.

workout:

AMRAP in 20 min of:

5 HSPU (toes on smith machine, chest height)
15 body rows/modified pull-ups
25 squats

15 rounds + 5 HSPU and 15 body rows

my legs were killing me, the squats were really tough. my shoulders were feeling it a bit, but it was overpowered by the extreame pain in my legs!

Ok now i need to vent. first of all as i finished HSPU's around round 8 this guy walks by looks at what i am doing and LAUGHS. seriously straight up laughed at me. i looked at him and glared as i started my body rows. he then came over while i was squatting and tells me, ' it's better do to those things with matresses up against a wall" i tell him, sorry i'm in the middle of timing my workout here, so i'm just trying to get them done as quickly as possible. he kept trying to convince me otherwise, then of corse the snarky part of me comes out and i tell him thanks for the tip but i can already do HSPU against the wall. i mean seriously where the hell am i going to get a spare matress right now in a gym? secondly, don't LAUGH then get caught then try to come over and tell me what to do. i am all open for advice but when someone is in the middle of training, it's not the best time to interrupt, especially after LAUGHING. also i'd never even seen this dude before. it would be anothoer thing if he was a regular.

THEN when i had about 4 min left another guy comes up when i'm on the squats part and asks if he can use the smith machine. i said no problem but i'll be back on it in about 30 seconds. i tell him i will be all done in 4 minutes, he says ok then proceeds to WAIT right next to the machine. he just stood there, and not off to the side or anything. seriously, just step away from the machine, come back in a couple of minutes. the gym wasn't even busy it was like 4pm, 15 people in the entire gym total. grrrr. maybe i am just tired or crabby, but dang those dudes got on my nerves!

finished up with some pt.

food:

carbs: 202g 35%
protein: 189g 40%
fat: 53g 25%

total cals: 1965

the cals may go up. i just had dinner and am still hungry. can't stop eating today. gonna go stretch my legs, they are still super tight.

oh and did DF change it's name?

[JDR3]

Gymgirl, I bet both those guy were really busting there butts tonight. Not!!! They'll probably be able to wear the same clothes to the gym tomorrow. Those are the people you just want to say, "Do the workouts I do and let me know what you think."
You would not hear another word from them again.

Good job!

[no-frills]

Have you ever heard the saying "those that can't do, teach" ....I'll bet he couldn't do your work-outs on his best day. Some days just navigating the gym is a work-out.

As for your soreness.... have you consider taking a day off. Sounds like your body needs it.

[minime]

oh my how annoying - that guy sounds like a right dumba** I mean come on, couldnt he take a look at your awesome body and see that you OBVIOUSLY know what your doing? I too am all for advice, when its something I can use - and when it comes from somebody who KNOWs what they are doing/saying.

some people! you know what it is though, they just assume that since u are a girl any 'knowledge' they have is superior to yours.

Looks like u are having a great workout week! I mean, even that monday workout which u keep saying was bad was still great ! dont worry about the cals its been a while since u had 2k in a day your body probably needs it!