gymgirl's workout journal

[gymgirl]

hi guys! minime, those butt kickers DID kick my butt. lol i'd never heard of/done them before, but you do almost a bear crawl (when you put your hands on the ground, but keeping your toes on the ground and you walk, but when you move your legs you kick your heal to your butt. hope that makes sense! really works your shoulders and abs. i'll tell me trainer he needs to make a house call to ireland. he really likes beer, so i'm sure he wouldn't mind too much. what is going on with your hamstring now? and yoru wrist? you poor thing, i hope you are feeling better shortly.

pierini, i am FEELING those tabata pushpresses! i think i will feel it more tomrrow. i am usually the most sore 48 hours later.

jdr, thank you so much for the breakdown of the weighted pull-up workout! i also did the bw set after my final weighted set.

tuesday, september 19, 2006

warm up:

double dirty dog walks :100 each side

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Post loads and bodyweight to comments

BW: 104lbs
All pullups done strict-dead hang with chin above bar.

17.5-20-22.5-25-27.5-30-35-30-30-30

finished with a body weight set of strict pull-ups, 12 reps.

comments: started to get tough at 27.5. hardest part for me was getting the weight situated and being able to get down off the bar without dropping the weight on the ground. got to 35lbs but was nervous about getting down and hurting my knee, would have maybe been able to go to 40-45lbs if i had someone who could take the weight away from my legs when i was done with the pull-up. body weight set felt so weird! i just flew up there,felt like i was getting my chest up to the bar! when i was done my back felt so pumped up, but i felt like i didn't do much. lol. happy with the effort though, never did i think that i could do pull-ups with 35 added pounds! i got some interesting looks from a few guys at the gym as i went back to the weight rack each time to grab another dumbell then back to the pull-up bar. lol


cardio:
finished up with some cardio:

30 min on eliptical, 4miles at 8.3-8.9 heart rate said it was about 150-160

food:

carbs: 206g 46%
protein: 134g 35%
fat: 33g 19%

total cals: 1546

[JDR3]

Very nice, Big pull!
On that first BW pullup, you're lucky you didn't go through the roof!

[minime]

great work on the weighted pullups gymgirl - i bet those were all admiring looks u were getting!

my hamstring is fine, i just had a slight pull in it yesterday is all... i just feel like i am always full of little aches and pains! And the wrist pain was from when i was hitting the punching bag last saturday... it was fun but i think i got over enthusiastic! its quite a cardio workout though, could be good for hiit style stuff.

it must have felt good to get that cardio in! your calories are very low, are u finding yourself hungry?

[gymgirl]

thanks guys! yea that was a fun workout. minime, i haven't been feeling hungry except for today. i guess it's only when i do cardio and keep cals low i feel hungry! also this past weekend i couldn't stop eating...i think it was pre pms,the week before that girlie time i feel like i could eat a horse!

wednesday, september 20, 2006

cardio:
30 min on eliptical at 8.3-9.1 4 miles 290cals burned

then did some stretching.

i am pretty good friends with these two guys that are lifting partners and are regulars at my gym. one of them is getting bored with the regular lifting routine and wanted to try some crossfit stuff, so i asked them to try the tabata workout with me today.

workout:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

pull-ups: 58
16/10/8/6/6/4/4/4

push-ups: 121
22/17/15/13/14/15/12/13

sit-ups: 138
17/20/19/17/16/18/15/16

squats: 163
22/21/20/20/19/19/19/23

total reps: 480

comments: held dead hang when i could not complete any more pull-ups. the guys and i didn't want to wait for eachother to go so we set up a little circut and i set the timer on my watch to go off every 20 seconds, so i'd have to watch the countdown to make sure we didn't go over 10 seconds rest. i started on pull-ups as cross-fit said, one other guy started on push-ups and one on sit-ups and we just went through the circut with me yelling, stop! go! stop! go! switch! ha it was really fun, felt like we ran our own little crossfit group. these guys are in great shape, they lift do cardio and boxing and one of them almost met pukie today. hehe. at one point i looked over the the two of them were looking at eachother like 'what did we get ourselves into?" hehe. they kept yelling out, how many more? is it time to switch yet? ha. both of them were dripping with sweat when we were done. i loved it.

finished up with some streching of my legs. they were feeling it after the tabata squats.

food:

carbs: 186g 44%
protein: 123g 34%
fat: 34g 21%

total cals: 1449

[JDR3]

I almost met pukie looking at your numbers! Great job!

Hit them with the Filthy Fifty - I'm sure Mr. Pukie would be happy to join in.

WOW what a WOD job you did.

I've avoided this one because I'm fearful of the downtime it would create. One of these days I need to fess up. Maybe after my 10k fun run preparation. We'll see.

Eat and rest, you deserve it.

[tim_mcf]

ha it was really fun

You lie! Whatever else you call that workout, (painful, difficult, exhausting, gut-wrenching) no durn way it was FUN.

[minime]

thats a GREAT score on the tabata gymgirl - 16 pullups in 20seconds, wow! I could not do that workout unless i had someone taking care of the clock! I would get all confumbled.. hehe

oh yes when i have the pms its all about sugar cravings.. oh wait, thats most of the time!lol

[gymgirl]

thanks everyone! JDR3 i think you are right, next time i'll make them do the filthy fities. the one who almost puked emailed me today to say he didn't feel the pump afterwards, and that it was a good 'warm-up'. lol we will see what he says after the filthy fifites, or Murph!

pierini, definitely try this one after fun run season. no soreness yet for me, but i am sure i will feel it tomorrow. those squats were so tough. my legs were on fire.

Originally Posted by tim_mcf

You lie! Whatever else you call that workout, (painful, difficult, exhausting, gut-wrenching) no durn way it was FUN.

ha, don't hate me tim, but it was FUN! maybe it was fun becuse i was able to torture my friends (i'm so nice huh?) it was hard for sure, but fun. i'm one sick woman.

minime, it is VERY hepful to have someone running the clock, but if you have watch with a timer you can set it to go off every 10 seconds, then it's easier to track. the hardest part is writing down your reps. that took my entire 10 seconds of rest. ha. oh and sugar!!! for me it is salt...cheese cheese cheese!

thursday, september 21, 2006

warmup:
double dirty dog walk: 100 reps each side

had my trainer today. kind of an easy workout, well not easy but not super hard. it was nice though after yesterday.

5 rounds for max reps of:

seated row: 100lbs (hammer strength machine)
12/14/8/9/10

bench press: 65lbs
10/9/9/8/8

we then worked on some external and internal rotation exercies for my shoulders. i've been having this weird pain/ache in my shoulder when i bench or do incline bench and sometimes on push-ups. it was ok today,but apperently my external oh crap maybe it's internal something or another in my shoulder is weaker thus causing the pain. all this pain all over my body caused by my weaker areas!

food:

carbs: 213g 45%
protein: 145g 36%
fat: 35g 19%

total cals: 1644
cals seem kind of high for a no cardio day.

tomrrow is a rest day, and my pasta night! maybe some vino too.

[CF-OC_gal]

Your strength and endurance is really taking off! Keep up the great work (And don't forget to rest when you hurt!):

[gymgirl]

Thanks brat! yeah taking the rest is the hard part!

friday, september 22, 2006

rest day

light walk for 1 hour while my car got an oil change

700 crunches while watching tv

food:

carbs: 206g 52%
protien: 109g 31%
fat: 28g 18%

total cals: 1439

had my cheat meal tonight, light 4 cheese ravioli. yum yum. tomorrow i have to wait around our place all day for a couch delivery. hopefully it comes early so i can get to the gym.

have a great weekend ya'll!

[gymgirl]

saturday, september 23, 2006

cardio:
30 min on eliptical, 4 miles

warm-up:
100 double dirty dog walks, 100 on each side

workout:

easy mary

AMRAP in 20 min of:

5 HSPU
10 pull-ups
25 squats

13 rounds plus 5 HSPU and 5 pull-ups. PR by two rounds and 5 pull-ups. easy mary is not that easy! i had to take a good 20-30 sec rest between the HSPU and pull-ups becuse i would get almost a bit light headed from being upside down. great workout. i was breathing pretty hard. did the first three rounds of pull-ups unbroken, then they went like this 7/3 then by round 9 i was back do doing them unbroken until the end. squats and HSPU unbroken all rounds.

finished up with stretching, PT and some exercises my trainer showed me to strenghten my rotater cuffs.

we just got a new couch delivered this morning (i have had a worn out fouton with no support that hurts my back as a couch for 6 years) this is my first real couch,and it is so comfy....two sides recline and everything. i'm rewarding myself with an afternoon on the new comfy, couch!

have a great weekend ya'll!

[JDR3]

Impressive as always. Enjoy the couch!

[tim_mcf]

True HSPU's, or on the Smith?

Either way, great work!

[gymgirl]

ooops sorry forgot to mention, on the smith, toes resting on bar chest height! no way were those going to be REAL HSPU.

also side note, i never got sore from that tabata workout. i kept waiting and waiting...last time i did tabata squats i was really sore for 4 days and lightly sore for 3 more.