gymgirl's workout journal

[minime]

easy mary? ha!

Looks like u had a good workout weekend gymgirl - 700crunches? whoa what kind of crunches? How often do u do abs stuff in general, like if its not part of your workout, do u do some at home anyway? I now only do ab stuff like 2x per week usually, i wonder should i do more.

How was the couch?!

[gymgirl]

hey minime! i probably overdo the crunches. i used to do them 7 days per week, and i use what most fitness freaks would laugh at...an AB ROLLER! yes i use it and i'm proud of it! now i am only doing abs about 3 times per week, working back up to 4 maybe 5. i do 100 regular style with the ab roller, then 100 to the left, then 100 to the right, then i do it all over again and end with one more set of 100 but with my legs up and bent 90 degrees. i swear when i was 18 i started using the ab roller i would do about 50 crunches in between every exercise and at that time i got a six pack. i've been hooked on that thing ever since. oh and yes i do more abs sometimes on days when i have already done them with my trainer. it realy depends on how much time i have at home, i use the ab roller after dinner while watching tv. also i haven't been able to do crunches since june because of my back, just getting back into it the past month or so.

oh and the couch is freckin awesome! i love the recling feature. i can just lay back watch tv or read a magazine. i want to stay home all week from work and lay around. so freckin comfy!

Food for the weekend:

saturday: workout day

carbs: 173g 49%
protein: 87g 28%
fat: 32g 23%

total cals 1275

sunday: rest day (also went shopping like minime, so lots of walking!)

carbs: 200g 40%
protein: 121g 28%
fat: 61g 32%

total cals 1752

cals were really low on sat for a workout day, i ate all day long, and made fahitas that evening. protein was low though which i am not happy about. sunday...my cals were high for a rest day, but i think fitday is a bit off. i had 3 vegatarian stuffed grape leaves and i don't think that is realy 270 cals with 19 grams of fat. these are homemade by my mother and aunt, they use a little bit of rice, onion, tomato and very little olive oil and of coarse the leaves. 3 little leaves almost 300 cals? i don't know about that.

[minime]

wow thats a lotta crunches!! u know i used to do tons of those ab roller crunches too - i remember it was back in the time when i would eat very little and do tons of cardio. I had a bit of a six pack then - but I suspect it was due to my low weight lol (about 97lbs).

hehe we have leather recliners, they are awesome - every night i will get home from gym shower then watch an hour of tv - if it isnt the model show, will be Greys anatomy or else a Law And Order, while i recline and eat my oats and chicken! ooh i cant wait til later lol!

As for the grape leaves i just checked calorieking and they had rice stuffed grape leaves @ 40 calories and 2.2 grams a piece. They say 0.8oz per peice, so i guess if they felt like they only weighed about an ounce then fitday is way off. I dont really trust fitday anyway - i put lean beef in there and it said some crazy amount of cals & fat and its written on the beef package that its only 30cal per oz or so (its extra lean, 95% lean)

the saturday cals are so low! I know what u mean though i tend to eat v little at weekends sometimes, like saturday i came home from shopping and it was 6.30pm and i had had like 800calories! this scares me sometimes, so then i start stuffing my face!

ok.. bit too long of an entry in someone elses journal lol! too much time on my hands...

[gymgirl]

minime you crack me up! no worries you can post as long of an entry as you want in my journal! i love reading what you have to say.

my word 97lbs! i got that low once in summer of 2004. the b/f went to athens to work the olympics, i was scared (there were terrorist threats) lonely and depressed and just didn't have an appitite, i barley ate or worked out. so sad, i know. my mind just imagined him out with all these hot greek women. lol stupid girl mind of mine.

wow you only watch one hour of TV?!?! haha if i can i will watch 3, but it is usualy 1 or 1.5 after i shower, cook dinner, pack my lunch for the next day etc. yes, aren't the recliners the best?!? when i wear mine in a bit, i may start reclining and eating like you do! lol

thanks for the tip on calorie king. i will go check it now and re-edit my fitday. yeah fitday is way off a lot of the times. i end up putting stuff in as a custom food. those grape leaves i have are small too, probably less then an ounce per roll too. phew that makes me feel better!

i LOL at what you said about the weekend cals. i did the same thing yesterday after shopping, came home at 2pm and had like 500 cals, then i ate all afternoon. lol

oh i know you like apples, do you guys have honeycrip apples in ireland? they are so good, i had never seen them before, but i am addicted! a little bit sweet and a little bit tart with a soft skin. i could eat like 10 every day. del-ish!

[gymgirl]

monday, september 25, 2006

cardio:
25 min on eliptical 3.25 miles

then stretching and then i had my trainer, he put me through a double whammy today!

first we did the WOD from sunday 9/24

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

30 rounds of:
4 pull-ups
4 dips (with 30lbs of assistance)

time: 19:36 compare to 9/13/06, which was 29:40. 10 min improvement.

had to use the stupid machine assist for dips that has the pull-up bar above it so no kipping on the first 20 rounds of pull-ups. then we decided to have me run to the pull-up bar do kipping pull-ups then go back to the assisted dip machine. this worked much better and it felt a lot more aerobic doing kipping pull-ups. luckily the pull-up bar we used was only like 10 feet away.

then we did the WOD from saturday, 9/23/06

For time:
100 meter Walking lunge
800 meter Run (sub 1 mile/1,600 meters on eliptical)
100 Squats

time: 15:17

legs were burning on those lunges and squats! very sweaty after this one.

finished up with some balance work. balancing on the stability ball on knees only. i held it for 4 min without falling then my trainer decided to throw a medince ball at me, which i caught but fell when throwing it back to him.

oh and my trainer has been doing x-fit again and did the 30 muscle ups again and this time got 13 min, 4 min improvemnt, then did the run 800 meters, rest, run 800 meters, rest run 800 meters. he did those in 2:30 or so with 6 min rest inbetween efforts. blew my freckin mind. it always makes me feel good when the person training me actually follows the program he has his clients do.

food:

carbs: 212g 41%
protein: 159g 36%
fat: 44g 23%

total cals: 1817

[JDR3]

Good job on the WOD's , the lunges really make the thighs burn.

[minime]

yeah 97lbs i was going through my 'crazy girl' phase, tons of cardio, eating as little as possible! geez i was so unhealthy - often i would eat a candy bar instead of having a proper meal! yeah i was skinny - but its no fun when u feel like crap all the time lol. The strange thing was i was only about 7lbs lighter than now, and obviosly wit less muscle yet I know i was a lot 'smaller' like my clothes used to be hanging off me! hmm what a difference a couple pounds makes.

Last night i got two hours of tv in! I had a short workout as i was rushing home to see the final of Britains Next Top Model. I swear the girl they choose to win - she does not even look like a model! and she was so wooden on the catwalk. Also then I watched a Law and Order SVU - it was some girl had thrown her baby in the garbage - and it turned out she had been having sex with her own dad! the things they come up with!

oh good work on the Workouts! Double whammy! Great work on shaving ten minutes off your time! wow! Your trainer sounds great - i would be in awe of anyone that can do even a single muscle up.. Have u ever tried one?

do u do clean and jerks ever? I saw some guy doing them at the gym the other night and was thinking i might try some, but I am worried i couldnt even do the 45lb bar!

[gymgirl]

thanks JDR3 and minime! i was beat after that workout, just what i like!

i agree with you minime, a couple of pounds on smaller frames like ours makes a huge difference. i don't mind the weight gain either since i look and feel better with muscles!

no i can't do muscle ups! i used to in gymnastics but that was about 10 years ago now! i too am impressed with anyone who can do one. also never done a clean and jerk, looks too complicated for me...lol

i agree what is with some of the people they pick to win ANTM or BNTM? this season on ANTM none of the girls are very model looking at all, some are not even attractive! i've never seen law and order SUV, those shows tend to scare me. i like the 'fluff' tv. ANTM, real world, one tree hill, the oc...you get the picture.

stupid work is messing with my workout schedule. i never have to work past 4pm and today i have to go set-up for a tradeshow so i might not get done until 6pm which means no gym for me. same tomrrow becuse i have to work at this thing all day long. grrrrr i hate when work gets in the way of the gym and my diet. i'm hoping we can blow through the set-up so i can make it to the gym atleast today. grrrrrrrrrrrr.

Nice double WOD gymgirl.

Your trainer's 2:30 for 800 meters x 3 is impressive. I'd like to have him with us on our Saturday morning Sprint 8 hill sprint workout. His recovery time of 6 minutes between rounds was smart and it showed in his performance. He chose intensity as that workout's theme and used recovery to make it possible.

You are in good hands.

[tim_mcf]

do u do clean and jerks ever? I saw some guy doing them at the gym the other night and was thinking i might try some, but I am worried i couldnt even do the 45lb bar!

also never done a clean and jerk, looks too complicated for me...lol

The thing to do is to go ultra-light. Get a 7' piece of PVC pipe to learn the movement. When you feel like you have it, graduate to a broomstick. Many gyms have oly bars, but lighter, maybe 15 pounds. It is a complicated movement if you're talking about getting really good, but at a basic level it's not rocket science:

-Grab the bar with your hands spaced just outside your shoulders
-crouch down as though doing a deadlift
-stand up, move into an explosive shrug
-AS FAST AS POSSIBLE drop into the bottom position of a front squat
-stand up

You just did a clean. The jerk:

-dip down a little with your knees
-use your legs to help drive the bar overhead
-jump a little and land with one foot in front of the other
-stand the rest of the way up

http://media.crossfit.com/cf-video/c...ean-n-jerk.wmv

[gymgirl]

Originally Posted by pierini

Nice double WOD gymgirl.

Your trainer's 2:30 for 800 meters x 3 is impressive. I'd like to have him with us on our Saturday morning Sprint 8 hill sprint workout. His recovery time of 6 minutes between rounds was smart and it showed in his performance. He chose intensity as that workout's theme and used recovery to make it possible.

You are in good hands.

i'm sure he would love to do your hill sprint workouts. i told him today to check out this site and that he should start a workout journal here. he's been really getting into crossfit again, and i told him it would be a great place for him to track his progress. hopefully he will join us soon. i know he did linda today which kicked his booty. hehe.

tim, thank you SO much for the breakdown of the clean and jerk. i have watched the video and read your step by step breakdown. it's making more sense now. i think my trainer had me try them one of our first workouts and i was very intimidated by them. i didn't get the whole clean part at all,i felt so uncoordinated. the guy in the video didn't drop as far at the end of the clean as i thought one would need. i always think of that front squat position of being so low, he seems to not squat that low. so is then the jerk part sort of like a push-press? when i am 100% i will have to have my trainer help me with these agin. i wish our gym had those light bars you speak of. the gym i go to isn't really a 'weight lifting gym' lol it's more for cardio and lots of machines. i've only seen like 3 people deadlift there EVER. again, tim thank you so much for the help!

tuesday, september 26, 2006

cardio:
30 min on eliptical 4miles at 8.3-9.0

then stretched my legs, foam rolled the hips and IT band.

warm-up:

double dirty dog walks: 100 reps each side

legs

dun dun dun..... haven't done a leg workout in so long. wanted to see if i could squat with my knee so i had my friend check my form on my first couple of sets.

squats: 45lbs 1x15, 55lbs 2x15 65lbs 1x10
SLDL: 40lbs 1x15, 50lbs 3x10
one leg romanian deadlifts on the bosu: 10lbs 2x10, 15lbs 2x10
sumo squats: 15lbs, 1x15, 20lbs 1x10, 25lbs 1x25

comments: felt pretty good considering i haven't done legs in forever. knee is feeling good too. took everything light today to make sure my knee can handle it. quick workout too, but just glad i made it to the gym, thought i was going to have to work late. tomrrow i'm working 12+ hour day so no gym and NO FOOD. there will be some food but at a tradeshow i cannot pack my usual lunch, no fridge no microwave...grrrr.

food:

carbs: 218g 44%
protein: 140g 33%
fat: 45g 23%

total cals: 1769

have a good evening ya'll!

oh p.s. minime, ewwww about the baby in the garbage, and having sex with her dad. who comes up with this stuff? wow.

[minime]

oh no that sucks about work! damn work getting in the way! And if u said it to a colleague - oh im so bummed i cant get to the gym today, they will be like - so what! its only one day. They dont understand!

I know, those shows sometimes are quite over the top - no wonder everyone thinks america is a crazy place if this is their point of reference!

Good work on the leg workout - u know i dont know how u do your weight workout after 30mins on the elliptical! I did it last night and if i hadnt done my weights first i would have skipped them! And i didnt even get to four miles either! (3.9 i think)

the clean and jerk description was great tim, thanks! someday i will do them! that girl on crossfit is awesome - im very impressed by her.

[gymgirl]

Originally Posted by minime

oh no that sucks about work! damn work getting in the way! And if u said it to a colleague - oh im so bummed i cant get to the gym today, they will be like - so what! its only one day. They dont understand!

you nailed it. that is EXACTLY what happens, and of corse YOU understand. one day off can throw off my entire workout plan for the week. not to mention not being able to eat at my normal times. yes it is one day, but one day of screwed up eating, especialy when hypoglycemic can mess with my body. i made sure to pack some zone bars, some whey i can mix with water and a few hard boiled eggs and an apple. hopefully that will last me 6 hours!

yes american tv, is an awful representation. if i lived elsewhere and thought this tv was accurate i would never come to america! i'd be too scared of getting mugged, or seeing babies in trashcans!

oh and i HAVE to do my cardio before weights or else i won't do it at all. i have a love hate relationship with cardio. i hate it so much but love the sweat and the high it gives me. i actually LOVE to lift, so it's almost like my reward. do cardio, suffer for 30 min then i reward myself with lifting. if lifted first i would never get to cardio, i would keep finding exercises to do. i think try to give myself 20-30 min between cardio and lifting to revover a bit. sometimes i will even munch on 1/2 a zone bar for a boost. what i can't understand is how you lift legs, especially as heavy as you do THEN do cardio. aren't your legs fried?

ok, off to deal with some events then to this day long tradeshow. have a great day!

[minime]

yeah i know, i like to take certain days off - like weekend days - and if i had to take a day off unscheduled then I've to force myself to go when I just want to laze around watching tv! or go shopping!

yeah i know what u mean - of course these things DO happen, but the only reason bad things happen more in america is coz there are more people! haha. I love america! stupid ireland..stupid rain *grumble grumble* (yes its raining right now!)

I hate cardio too - i mean, i love running outside but indoor cardio for long periods drives me nuts!

oh i rarely do cardio on a leg day - i mean on the light leg day maybe, but on a day (like today) when i do my squats, the leg workout drains me so much i couldnt do the cardio. Plus its the only day i don't feel guilty about not doing any!

Good plan with the food! Thank god for protein bars! Ive never hard the zone ones.. once i tasted an atkins one and almost puked. It was SO vile. I had a marathon for women energy bar today - 150cals 10gram of protein, its not a great breakdown, but theres 5gram of fiber too! plus its yummy.

good luck with squeezing a workout in.. well u can always just do a hundred burpees

[gymgirl]

Originally Posted by minime

yeah i know, i like to take certain days off - like weekend days - and if i had to take a day off unscheduled then I've to force myself to go when I just want to laze around watching tv! or go shopping!

i'm so gald you said this. when i say that people call me OCD! lol what is wrong with having and sticking to a 'routine'? it's not OCD to want to take certain days off! i like to plan my workout days and my relaxing days! i think i'm just grouchy becuse my whole week was thrown off, tuesday things turned out ok and i made it to the gym, wed was that tradeshow/12 hour day then tomrrow (friday) my boss said to plan on staying late to help with a big event, which means possibly until 5pm, then if i stay late i'm stuck in traffic, late to grocery shop, late for dinner and late to my boyfriends band cd relase party! lol and no i cannnot move the grocery shopping to saturday becuse that is my gym/lazy day! then sunday night i have to go back to work! what is this crap! don't they know sunday night is the night i read my magazines and make sure all my food is packed and gym clothes are put together for the week? messin up my routine...ok now i sound OCD!

ok on to the workouts!

wednesday, september 27, 2006

12 hour day at work then a work trade show. this tradeshow is for event vendors which means lots of booths full of beer, wine, and champaige samples as well as desserts, and all sorts of nice food from the catering companies. it's like going to a fair but with NICE food and beverages! so much food, but i did alright. had a veggie sandwhich, a beer sample, wine sample, and champaigne sample...hehe then they had a white chololate fountain, i only had one small cookie dipped in white chocolate. it was so freckin good. i asked the lady if she makes nutella fountains. ha i want one of those at my bridal shower or wedding...lol gosh i love nutella. i might even eat chicken if it were covered in nutella!

carbs: 191g 37%
protein: 134g 30%
fat: 56g 28%
alcohol: 11g 5%

total cals: 1847
again high for a rest day

workout

not much time for one, but i did 700 crunches when i got home

thursday, september 28, 2006

cardio:
20 min on eliptical, 2.5 miles

didn't have much time before my trainer so had to skip on the stretching and cut 10 min of my cardio:

workout:

we did today's WOD

"Michael"

Three rounds for time of:
Run 800 meters*
50 Back Extensions
50 Sit-ups

time: 25:03

* we subbed .9 miles on the bike for running

the time sucked, but felt like i got a decent workout.

then for the last 1/2 hour we practiced power cleans! my trainer is so nice and broke it all down for me like tim did. we first practiced doing the shrug part, then the deadlift/shurg part, then we finaly put it all together. took me awhile and i felt like a dumbass. these are very ackward at first, but felt better towards the end, and dare i even say....fun?!?

max reps in 3 min of power cleans (55lbs):
15 reps

i went slower and focused on form, i broke a sweat after 3 min of this! i think i was even breathing heavy. those things are really tough.

oh and at the end my trainer asked if i had been practicing the cleans, and i said no but this very nice guy broke it down, and linked to some videos...thanks tim! :

gonna try to squeeze in my 700 crunches too

food:

carbs: 231g 44%
protein: 142g 32%
fat: 46g 23%

total cals: 1821

oh and minime, these are the zone bars http://www.zoneperfect.com/products_bar_biscotti.aspx kinda high in fat and sugar, but they are so good. yuck i agree the atkins bars taste awful. i also hate the kashi bars...i've never tried the marahton, who makes those? i will look for those next time i'm out shopping for bars.