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30-Jun-06, 04:25 PM
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#31
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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i forgot to log yesterdays workout.
cardio:
eliptical for 30 min at 8.0
then i was going to do a crossfit workout, but i needed the smith machine and it was being used by someone else and i got tired of waiting. i ended up doing biceps and triceps
Biceps
Curls with curl bar:
3 sets of 10-12 with 30lbs (i normally do 8 reps with 40lbs, but still playing it safe with my back
3 sets of each:
21's or 7's (i've heard them called by both)
12.5lbs- 7 reps in each position, on one leg on the bosu, flat side up then right into:
15lbs- 10 hammer curls, on one leg on the bosu, flat side up
rest and repete
triceps
tricep extention- 3 sets of 16 with 15 lbs
skull crushers- 3 sets of 10 with 20lbs curl bar
then i did some of my physical therapy, foam rolling and trying to balance on a stability ball on hands and knees.
tomorrow i am allowed to try running again! i'm supposed to run outside around this loop at the lake which is 2.8 miles. if i dont hurt after that i can take a day off and start running on the treadmill again. i hope there is no pain becuse i miss running!
i forgot to log my food too...ahhhh next time.
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01-Jul-06, 03:25 PM
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#32
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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finaly a good workout! i can't believe what a good mood i am in now too!
i got the ok to try running again. my physical therapist said if i could run around this lake which is about 2.8 miles and i didn't hurt i could resume running. no HIIT for now, and no more then 3 miles.
today i ran the lake, and made it in 22 minutes. not great, but i am happy with it considering i haven't ran in a couple of weeks and it has been almost a full year since i have run outside.
i then went to the gym i started foam rolling my hips and legs, then worked on my physical therapy exercises.
next was straddle press to handstands, i did 7 then worked on some balancing handstands.
then, as many rounds as possible in 20 minutes of:
5 handstand push-ups
15 body-rows or modified pull-ups (which everone they are called)
25 squats
i made 15 rounds in 20:03.
75 hspu
225 body rows
375 squats
boy was i beat after this...i could barley catch my breath, and it took me a good 10 minutes to cool down afterwards. now i need to shower and take a long nap! |
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01-Jul-06, 03:32 PM
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#33
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Registered User
Join Date: Aug 2004
Location: N.M.
Posts: 5,185
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Wow! Impressive  :
Nice workout and congrats on the OK to run again. |
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01-Jul-06, 07:39 PM
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#34
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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Quote:
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Originally Posted by Brat
Wow! Impressive :
Nice workout and congrats on the OK to run again. |
oops i should clarify...these are not free standing handstand push-ups! i'm not quite there yet! i dont know how you explain them but they are piked handstand push-ups where you rest your toes on the smith bar. |
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01-Jul-06, 09:45 PM
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#35
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Registered User
Join Date: Apr 2006
Location: El Dorado Hills, CA
Posts: 1,901
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Nice work, I'm also doing the HSPU's using the Smith. They kill me.
15 rds...... excellent.
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01-Jul-06, 10:12 PM
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#36
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Registered User
Join Date: Aug 2004
Location: N.M.
Posts: 5,185
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Quote:
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Originally Posted by gymgirl
oops i should clarify...these are not free standing handstand push-ups! i'm not quite there yet! i dont know how you explain them but they are piked handstand push-ups where you rest your toes on the smith bar.
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Have you or anyone else got a photo/video clip of what they look like? |
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02-Jul-06, 12:02 AM
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#37
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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Quote:
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Originally Posted by JDR3
Nice work, I'm also doing the HSPU's using the Smith. They kill me.
15 rds...... excellent.
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thanks jdr3. boy was i beat after this workout.
brat, here is what i could find in the way of video of the hspu using your toes on a bar for stability. in this video i think they are using the parallel bars in a gym, but it gives you the idea of how you would use the smith machine in place of the bars they are using.
follow the link and click on the video for handstand (self assist) right under handstand push-up. i can't figure out how to link directly to it.
http://www.crossfit.com/cf-info/excercise.html
i hope that helps.
side note (i found this workout easier then 'cindy'...for somereason the workouts with the pull-ups just kill me. this workout was extreamly tough, but i didn't feel like my arms were about to fall off, instead it was my legs. ha.
i just did a bad thing and ate a very nice dinner after working so hard today. it was me and my SO's anniversary, so i figured what the heck, once every 2-3 months is ok....right? i could have done worse, i had halibut, but i also shared a blueberry almond tart with my sweetie, and for starters i had an asparagus risotto! eeeeh, oh well back on track tomorrow....it was so good and worth every bite. |
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03-Jul-06, 02:25 PM
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#38
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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my back was a little tight this morning so i decided to play it safe at the gym today.
Cardio:
i started with a light jog on the treadmill at 6.4 and only got 1 mile in, my back was bothering me a bit so i stopped and hopped on the elipitical for 2 miles
i was hoping to a workout i saw on jdr3s' log, but it required running so i had to change my plan.
i started with trying to see what my max pull-ups were. i managed 11, which i was happy with. i found that since i started with my new trainer who makes me do tons of pull-ups and crossfit workouts, my pull-ups are easier now. i used to start struggling around 5 and today i didn't struggle until 8 or 9.
next i did a bit of shoulders:
front/side raises: 3x10, 12.5lbs (on bosu, flat side up)
military press: 3x15, 15lbs (on bosu on one leg, flat side up)
upwright rows: 1x10, 1x15,1x20 with 30lbs ez curl bar
my back and hips are in knots so lots of ice and foam rolling this afternoon. |
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03-Jul-06, 02:33 PM
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#39
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,721
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hey gymgirl - i am so jealous of you and your pull ups!! I still cant even do one! (though i fancy i am getting closer...this may be in my imagination!)
Isnt it SO annoying having your workouts hampered by stupid pains? grrr.
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03-Jul-06, 03:09 PM
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#40
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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YES so annoying. quite honestly it's been ruining my day. i know that sounds extreame, but i just don't feel right unless i've had a great workout. it's almost been a month, and i just want to run and workout normally again.
oh and you will apprciate this, over the past 5 days or so, my right knee has been bothering me on and off. it only hurts going up or down stairs,andthe weridest part is it dosn't hurt all the time. randomly i'll be walking up stairs and the top ofmy knee will hurt...then it will hurt on stairs for maybe 1/2 the day and be fine later on. it dosn't hurt to walk on flat ground or anything. one of my trainers thinks it's becuse my quads have so many knots in them, and are so tight that it is putting strain on my knee. so frusterating. it looks like your knee is getting better, i saw you ran 6 miles! lucky you, i am jealous!
oh and great job on your veggie intake, i just read your post a few hours ago. you are doing great, and don't worry that pull-up will come in no time at all!
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03-Jul-06, 03:10 PM
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#41
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Registered User
Join Date: Apr 2006
Location: El Dorado Hills, CA
Posts: 1,901
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Crossfit will definitely improve the pullups. In there warmup I do 2 sets of 10 before each workout, except when pullups are in the WOD.
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04-Jul-06, 07:49 AM
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#42
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,721
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haha doesnt sound extreme - not to me anyway lol. The good thing about talking to ppl in a forum like this is that you are comparing yourself to people who are also really into fitness/exercise etc. - like I could hardly say to any of my fried-chicken-chomping colleages that I felt SO bad coz i only got four workouts in last week or whatever! They would look at me like i had two heads lol
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04-Jul-06, 09:43 PM
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#43
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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Quote:
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Originally Posted by JDR3
Crossfit will definitely improve the pullups. In there warmup I do 2 sets of 10 before each workout, except when pullups are in the WOD.
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ahhh good to know. i should do more pull-ups as warm-ups. i'll definitely skip them if i plan do to them in my workout though. for somereason i thought you were only supposed to do pull-ups 1-2 x per week.
minime, i am so glad you can relate. not many people in my real life understand, so it is nice to have this forum where fitness is a priority in peoples lives. i had a group of friends who would get annoyed when i would skip out on drinks after work and go to the gym instead. or they would make fun of the foods i would eat (tuna, salad, veggies etc.) i finaly got over it and realised if people were not going to be supportive of my healthy choices i didn't need them in my life. the funniest part is they would bitch and moan about gaining weight, then go out 4-5 nights a week drinking and end each one with a trip to taco bell.
don't get me wrong, i enjoy a couple of glasses of wine on the weekend, and i do have a cheat day, but it is definitely not the norm.
anyway i am excited to get into the gym tomrrow, i hope my back is feeling ok. i'll try running again and see how it feels.
i've been forgetting to log my food (it's much harder on the weekend,as i am not sitting at a computer all day looking for a way to kill time)
i tracked today though...lots of fat today, must have been all the cheese...i can't get away from the cheese!
carbs: 154g 33%
protein: 126g 32%
fat: 61g 35% |
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05-Jul-06, 10:00 PM
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#44
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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Cardio:
did a light 3 mile run on the treadmill today. back was feeling pretty good. i can definitely feel that the muscles are tight, but no pain in the disc area.
i'm a bit stuck as what to do as i still want to play it safe with my back. there are quite a few crossfit workouts i want to try, but they involve sprinting, or thrusters or kettleswings(?) and i should still be careful. i decided to give 'cindy' another try.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
completed 18 rounds!!! the push-ups and squats unbroken, and i was screwed on the pull-ups after round 3. i managed 6 rounds of regular pull-ups then started in on a few kipping pull-ups towards the end of each set of 5.
i made the first 5 rounds in 3 minutes, and from there it was downhill! by 12 minutes i had completed 12 rounds, and then it dropped off a bit. overall i am quite pleased as the last time i tried this one (6/24) i made just about 12 rounds, i dont' know what came over me today. i know the pull-ups were easier and i was able to get 3-4 consecutive in each round.
Carbs: 176g 40%
Protein: 139g 39%
Fat: 33g 21%
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05-Jul-06, 10:00 PM
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#45
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 31
Posts: 3,197
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werid it double posted....i'm deleting one of them
Last edited by gymgirl; 06-Jul-06 at 09:15 AM.
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