gymgirl's workout journal

[minime]

yeah I wouldnt be really a fan of it - i like chocolate and i like nuts, but not nutty chocolate. Strange i guess! I like peanut butter on toast though - yum yum. It just seems like i get so little food for like 160 cals! i could totaly just go through a whole stack of toast and pb in a few minutes! imagine! Last night i was eating a couple of walnuts, and i was thinking - imagine if in a frenzy i just ate the whole lot of them (1000cals prob)! that would be horrible! i guess that is what bulimic people or binge eaters do.

eh i guess that was a bit off topic there lol

[gymgirl]

wait so you didn't like the panda stuff? i think nutella is the same thing. i love peanut butter too! i eat the natural adams stuff, it is not as good as the ol jif or skippy! those are the best. i know 160 seems like nothing when it is a piece of toast and pb. i want to feel FULL and satisfied! i was thinking today how glad i am that i found this site and from here learned about fitday. your comment about the walnuts reminded me of that. i do the same thing with cashews. i used to just eat handfulls of them. now i know and track now much fat/cals they are and i eat them with a lighter hand, if you will. sometimes i feel a bit nuts though (haha no pun intendeed) with the tracking.

thursday, october 19, 2006

warm-up:
interior/exterior rotater cuff exercise 3x16 each
75 double dirty dog walks, each side
some PT for my back/abductors
foam rolling and stretching

then i had my trainer today:

max effort of seated rows on the hammer strength

reps: 5-5-4-4-1-3-3-3

70lbs-90-100-120-PR! 140-90-90-90

"Diane"

21-15-9 reps of:

225 pound Deadlift (sub. 65lbs)
Handstand push-ups*

time: 8:04

*again had to hide for the HSPU, my trainer had me duck into this alcove, but i cannot kick up against the wall, so he just held my feet offering slight assistance on the 15rep round, but said it was all me on the 9 rep round. i was plesently surprised that this didn't hurt the shoulder.

we then hid down in the aerobics room to work on handstand walks

1st attept: 30ft
2nd attempt: 50ft
3rd attempt: 20ft
4th attempt: 25ft

lower back was hurting at round 3.

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals

20/20/20/19/19/19/18/20

score: 18

same score but better overall compared to last saturday which was:
20/20/18/19/18/19/18/18

comments: over all pretty good workout. eventhough i feel like i didn't do much this week i am sore and think that i will really need my rest day tomrrow.my right chest is really sore, and tight. still surprised it is only on one side.

so my trainer informed me of more absurdness going on at the gym. yesterday he came up to me to tell me about his female client that squatted 175lbs and benched 100lbs! then today he tells me that he received a call today from the athletic director telling him he heard that his client was squatting 175lbs and said no more of that. he first told him no SQUATTING at all!!! then he changed his mind and said he dosn't want to see my trainer having his clients only do 1-3 reps for max effort. he wants clients in the 12-20 rep range because 'it is safer'. um what? the first thing i said to my trainer is, WHAT? how is exhausing your client with 20 reps safer? they are going to be too tired to focus on good form. 1-3 reps is hard but atleast they won't be drained and can focus on form. he said that was exactly what he told the director. this is so lame. btw the girl is about 145lbs, yes squatting 175 is quite impressive but it's not like she weighed 80lbs and was squatting that much. i wonder what is next...no pull-ups? in my opinion back extensions are far more dangerous. i have seen people flinging their bodies up so high, arching there back and completely out of control. sorry for the rant, just had to vent again.

food:

carbs: 226g 39%
protein: 190g 39%
fat: 49g 22%

total cals: 2041

[JDR3]

That is a great looking workout! Nice PR

Sounds like your Athletic Director is in the wrong business.

[minime]

i used to like the panda when i was young - now though, the idea of it isnt as appealing to me as, say, regular chocolat spead. Does that exist? chocolate spread that doesnt have hazelnut flavor added? oh i hope it doesnt!!

THat was quite a workout you had yesterday - u are definitely deserving of the rest day!

i cant believe that guy - the instructor in my gym regularly encourages me to squat over my bw and offers to spot me - and this is Ireland..We are generally behind the times! that guy should know better than to assume that women cannot lift heavy safely. Especially if she is doing so with a trainer.

can i ask - are his rules only for women though? or does he want men too to move up to the 20rep range?!

[gymgirl]

Originally Posted by JDR3

That is a great looking workout! Nice PR

Sounds like your Athletic Director is in the wrong business.

thanks JDR. yeah the athletic director is basicaly a puppet for the owner. the ower sees what he dosn't like and makes the athletic director tell my trainer these ridiculous things. so stupid. minime, i am not sure if his rules are only for women or all clients in general. that is a good question, i shall ask my trainer next time i see him.

i'm glad the guy are your gym encourages you to squat over your body weight. if you are doing it correctly and have someone watching your form i do not see what the big deal is. it's funny that at my gym they won't allow them to squat like that with a trainer, but i doubt they would say anything if a member was squatting like that on their own. they must be scared that if a client gets injured with a trainer that they would blame the trainer. that makes no sense though with the HSPU thing, i was doing those alone without my trainer...ugh.

p.s i have no idea if regular chocolate spread exists!! i'll have to google it!!

i think i am having cheat ravioli tonight, but i am also craving some eggplant bharta from my fav indian resturant....

[minime]

hurray for cheat meals! but your cheat ravioli has hardly any calories right? so go for a proper cheat and have the eggplant thingy! (is the indian meal high in calories and stuff?)

did u change your avatar? it just looks like a slightly different pic.. maybe its just that i m on a different compy! I swear i dont look at your avatar pic all the time!!

[gymgirl]

hi minime! yea the ravioli is a light 4 cheese one, so last night i had the full fat tortalini! i just put that i had 1 1/2 serving of the light stuff as it added up to basically one serving of the full fat! i am still craving the egplant thing, which i am assuming has a lot of calories, especially since you eat it with white rice. i'll have to see what the b/f feels like tonight...maybe i'll have a second cheat!

oh and no i haven't changed my avatar pic, but i know what you mean, on my work computer pictures look quite different then when i am at home on my laptop. weird huh?

saturday, october 21, 2006

cardio:

31 min eliptical, 4 miles

stretched and foam rolled legs and shoulder

workout:

For time:

Run 400 meters (subbed 1,600m bike)
21 L-Pull-ups
21 Handstand push-ups (toes on smith)
Run 400 meters (subbed 1,600m bike)
15 L-Pull-ups
15 Handstand push-ups (toes on smith)
Run 400 meters (subbed 1,600m bike)
9 L-Pull-ups
9 Handstand push-ups (against wall)

time: 18:56

the owner was gone today so i did the first 2 rounds of HSPU with toes on smith, then someone was using it on the last round so i hid in that alcove again and said eff it and kicked up against the wall god forbid i touch the precious wall!

L-pull-ups were tough, first round i actually got 8 in a row with really good form, then i was too tired and broke them down into sets of 2-3 focusing on keeping my legs straight at 90 degrees. boy were my abs burning, probably used a bit too much hip flexor as i felt it there also.

after my workout i was stretching and had my leg up on this railing to stretch hammys. the owner showed up and told me to take my leg down. i see people stretching there all the time! the head of the aerobics stuff was there and i started saying to the owner, this is a GYM, but we aren't allowed to do anything! what's next? the aerobics girl said yeah, 'what are you going to do make members take off their shoes when they come into the gym and change into inside shoes, while keeping their outdoor shoes in a cubby?" ha, i loved it.

well i'll post yesterdays and todays food later...think i might drag the b/f shopping with me. have a good weekend!

Hi gymgirl,

Out of curiousity, what resistance and crossramp (incline) level are you at on the elliptical when you did your workout? Does your machine measure strides and, if so, do you know how many total strides you did during this 30 minutes? Or do you have an idea of what you average strides per minute were?

The reason I ask is that the other day I did an elliptical workout and I remembered your 4 miles in 30 minutes performance and thought that was pretty darn fast. How would you rate your perceived exertion during that 30 minutes on a scale of 1 to 10?

Thanks and have a great weekend!

[gymgirl]

hey, pierini-

no no i am a wuss and use 1 or no resistance on the eliptical. my thighs burn too much and i can't go as fast if i do a lot of resistance. when i am on none or 1 i usualy stay between 8.5-9.3 and take 1-2 1 min breaks. the machine i use dosn't measure strides per minute. i'll have to look and see if i can do an incline but without resistance (they are different correct?). i would say my perceived exertion is about 6-7. it definitely varies. one day i can get on an eliptical and itwill be a piece of cake, then i can get on a different one and i will be huffing after 5 min. i swear some pieces of equipment don't glide as easily! i would say the hardest part for me is my quads get tired and my feet sometimes feel like they are going to fall asleep. i definitely perfer running. i guess i should try to step up the resistance, but i feel like i won't be able to go the full 30 min with higher resistance.

i am quite sore today from yesterdays workout. my abs hurt getting out of bed and my back quite sore...all of that from L-pull-ups! i forgot how hard those are.

food:

friday: rest day
included cheat meal of tortalini and ben & jerry froyo.

carbs: 269g 52%
protein: 146g 32%
fat: 32g 16%

total cals: 1903

saturday: workout day
included cheat meal of eggplant bartha and ben & jerry froyo. guessed as best i could with the eggplant bartha and nahn. protein was quite low

carbs: 272g 55%
protein: 126g 28%
fat: 34g 17%

total cals: 1857

sunday: rest day

carbs: 141 33%
protein: 125g 34%
fat: 54g 33%

total cals: 1532

fat was quite high today, but i think it is from the salmon burger, smoked salmon, and whole egg.

ugh i can't belive it is sunday night already. i'm getting that icky feeling of 'ugh back to work again'. i'm going to have a serious case of the mondays tomrorrow.

[minime]

oh i was wondering about that too actually - sometimes I have trouble keeping up the pace to do 4mile/30mins time. But i usually have the resistance at 8-10

If i am going at my regular pace, i usually go at about 8mph (exertion = 6 or 7), but when i was doing elliptical as part of a xfit-y workout i was going much faster, like 10mph. But only for a short time of 1 mile (exertion = 10!)

I dont like the elliptical so much: running is way more fun.

Gymgirl : sounds like u had a nice weekend, and that eggplant thing didnt even end up being that high in calories! Mmm ben and jerrys...

Great work on saturdays WOD!

[gymgirl]

double post

[gymgirl]

thanks minime! today i checked and i cannot increase incline on the eliptical, just resistance. i went up to level 4 for a few minutes but had enough of that, and went back to 1. lol i did notice my pace was hovering more on the 9.0-9.6 pace which is why i probably hit my 4 miles before 30 min today. i just can't deal with too much burn in my legs or i won't go for 30 min!

yeah i was surprised minime that my eggplant thing wasn't so bad, again that was just a guess, but the white rice is probably the worst part. the dish i belive is made out of roasted eggplants, tomatoe, peas and spices...i am sure there are oils and such, but i guess it is a better cheat then say pigging out on an entire pizza! gosh i love that b&j. i need to not have that around....

monday, october 23, 2006

cardio: 30 min on eliptical 4.16 miles

my knee was acting up a bit today, and i could tell it was from tightness in my IT band all the way up in my hip/thigh. i spent sometime foam rolling and stretching it before my WOD.

workout:
i only had 30 min before my PT appt (good thing the PT is in the same building as the gym!)

I did yesterdays WOD

Five rounds for time of:
135 pound Deadlift, 15 reps (sub 55lbs)
Run 400 meters (subbed 1,600m on bike)
15 GHD Sit-ups (decline bench sit-ups)

time: 31:27

my goodness, this seemed to take FOREVER! ha. i felt like i spent the entire time on the damn bike! each 1 mile bike took about 3:20, first round of deadlifts took 2 min, abs were definitely a breather for me. i bet it was a lot harder to do the deads then run! by round 3 my thighs and booty were buring on that bike, and i was drenched, i even made a sweat angel just for tim. abs and back are still sore from those L-pull ups from saturday.

i got done 1 min after my scheduled PT appt. i really cut that one close! she worked out a lot of tightness and tried to center me...apperently one side gets all squished up in my body. i did get the ok to try running. she is only letting me start with 1 mile and i have to do 5min on one min off at a slower pace then usual. then i rest for a day or two and see how my knee feels. i am a bit nervous, it has been 2 months since i have run...i haven't taken that much time off running since i started about 6 years ago. i'll probably wait a few more days until this weird tightness goes away, just to be safe.

oh! and she also gave me clearance to sign up for the dance lessons i've been wating to take. i've always wanted to learn ballroom dancing, espacially the tango and my favorite...the paso doble! now i need to find the right studio...let's hope my knees and back allow it.

food:

carbs: 206g 39%
protein: 160g 36%
fat: 48g 24%

total cals: 1855

[minime]

hey gymgirl - good work on the WOD! how did the deadlifts feel?

I hate the bike! I do it sometimes but it really makes my thighs burn, without getting my HR up! sucks. I can get my HR up to 170 on the elliptical if i go really fast. On the bike, my thighs burn and HR stays at 130! I usually put it at level 10 (of 20) for resistance.

woohoo for being able to run again! i am hoping my PT says i can too when i go back! i would love it! imagine how out of shape ill be though! I havent run in SO long! ill be in bits after a mile!

ooh dance lessons sounds like fun! will BF be joining you? I'd love to take some lessons someday.. would drag BF along though he is clumsy and would just step on my toes all the time!

[gymgirl]

the deads were certainly tough...my booty was burning' the good thing is my booty is comin back! maybe someday i will have a crossfit booty!

i like the bike better then eliptical, i have no idea what my heart rate is, but i sure break a good sweat! i'm not on much resistance 5 out of 10 which is better then what i can do on the eliptical! plus i need to switch it out as the eliptical for 30 min already bores me to death!

yeah i am scared for how out of shape i will be for running...good thing i have an excuse and am not allowed to run more then 5 min straight!

and no the b/f will not be joining me for the dance lessons . apperently it ruins a guitar players image to take ballroom dancing. ;-) j/k. no he has no desire to and i will not push him to do it or he will be misrable and ruin my time. he did ask, 'who i'd be dancing with' the only time i will force him is before we get married...i want my first dance damn it! sounds like you and the b/f will be doing some dancing this weekend though at the wedding! ya!

work is dragging today....and i have a headache that needs to go away before i see my trainer in a few hours.

[tim_mcf]

i even made a sweat angel just for tim.

: Thank you! Careful, you don't want your gym owner to see that. He probably doesn't want people sweating on his floors.