gymgirl's workout journal

[laura817]

Originally Posted by gymgirl

i'm going to Kauai too!!! my boyfriends parents retired there. so we usualy meet his brother and brothers girlfriend there for a week of R&R. Have you ever been to Kauai? I love the fact that everything and everyone is really laide back and it is not busy like Ohau. There are great things to see and lots of good food to eat! You are going to have a blast. PM me if you want any ideas on where to eat or fun things to do.

Hey Gymgirl - Nice job on the weighted pullups. I would like to try that sometime. I would need to buy a weighted belt. The gym doesn't have any.

That is great that you are going to Kauai too. It is going to be my first time to Kauai. I have been to Oahu a couple of times and it's beautiful there too. I am staying at Princeville Resort if you are familiar with it.

I am such a busy body, I can't seem to relax even in my vacation. I think we are scuba diving 2 days, hiking to Na Pali Coast, kayaking in the ocean one day, surfing, going zip lining another, deep sea fishing, and maybe renting a mountain bike and riding around.

[gymgirl]

hey laura- my gym dosen't have a weighted belt either. i have to hold a db inbetween my thighs and go at it like that. i wish we had a belt becuse the db is ackward, plus i have to jump a little bit to reach the bar!

oh i have been to the princeville resort it is really nice. i belive that is where matt leblanc (joey from friends) got married. yes i read too much celeb gossip. you will love it there. i think we went on some horseback tour at that resort, or right next to it. wow you've got a lot of stuff planned! i am so lazy on vacations,i do one or two things then lay around. lol ohthere is some really cool river you can float down too...you are going to have so much fun!

tuesday, november 14, 2006

rest day

damn FAA/TSA rules screwed up my diet. i packed whole wheat cous cous with tuna and steamed broccoli for the flight, but you still can't bring outside food. you have you buy food once you pass the security check point. there is nothing but junk past that point.

wednesday, november 15, 2006

cardio:
2 mile run on treadmill, 250cals burned at 1% incline

workout:
shortened tabata workout:

squats: 20/20/20/20
sit-ups on decline bench: 18/18/18/17

well the hotel gym is in a tiny room with no air circulation. i was a bit light headed from that and maybe the alititude.

i did good with breakfast,the hotel has texas toast french toast which is my fav. but i went with good ol oatmeal with apricots and cranberries.

[tim_mcf]

hey laura- my gym dosen't have a weighted belt either. i have to hold a db inbetween my thighs and go at it like that. i wish we had a belt becuse the db is ackward, plus i have to jump a little bit to reach the bar!

It's fun to do a set to failure that way, then drop the db and do a couple more - you'll feel like you're rocketing up to the bar.

[Lady C]

Use ankle weights for those weighted pull-ups. I have some 2-1/2 and some 8 lbs (each leg/ 5 or 16 lbs total). That is how my hubby does them. I still can't get past 5 so I don't use them yet.

Also, I took a suggestion from MM (as an option to heavy rows) like THIS. I have been doing them from the ground using our squat rack at the lowest setting. It is about half my body weight since I leave my feet on the ground. Add a flat plate or two to your belly for added resistance.

[minime]

Lady C - what is that exercise, is it a row? I like the look of it - is it hard for u, how many reps do u do with your feet on the floor?

I think the ankle weights are a good idea - i dont like the idea of a dumbell between my legs ! I am a long way from needing to think about that though!

Are u having fun on your 'vacation' gymgirl?

[CF-OC_gal]

Originally Posted by minime

Lady C - what is that exercise, is it a row? I like the look of it - is it hard for u, how many reps do u do with your feet on the floor?

I think the ankle weights are a good idea - i dont like the idea of a dumbell between my legs ! I am a long way from needing to think about that though!

Are u having fun on your 'vacation' gymgirl?

It's like a reverse pushup. Grab the bar and do an upsidedown plank. Then using your heels a pivot point pull your chest to the bar. I discovered these as part of a circuit training routine. You can raise or lower the bar as needed to accomodate your strength.

[Lady C]

MostMuscle calls it "prone chin-ups" in this article

I do them for pull-ups in Cindy's since I don't have a pull-up bar. I did Cindy two days ago and am still real sore. I did 8 rounds. 5 reps each time.

[gymgirl]

ohhh i really like that exercise lady c. an old boyfriend of mine showed it to me, but instead of putting my feet up like that on a bench i use a stability ball. never have tried it with additional weight though, that looks really hard! i've always heard them called reverse pull-ups. and they are quite similar to what i've posted sometimes as 'body rows', except with body rows i usualy bend my knees which makes it a bit easier. thanks for reminding me of that exercise, i will add them in again, i forgot how sore those always make me.
also thanks for the tip on ankle weights. i should try that for high rep weighted pull-ups, i guess i will still have to use a db when going for max weight.

and great job on cindy lady c!

hi minime! yea i'm having fun. i am eating quite poorly and my waist feels awful. i had a salad for lunch yesterday but allthe veggies were grilled and i could just taste all the oil used...

well i am going to go eat breakfast and give it another go inthat stuffy gym.

[gymgirl]

thursday, november 16, 2006

threw together my own cf style workout today based on what was available to me...basically a wall, a decline bench for sit-ups and a treadmill.

for time:

run 1,600 meters
21 HSPU
21 sit-ups
21 squats
run 1,200 meters
15 HSPU
15 sit-ups
15 squats
run 800 meters
9 HSPU
9 sit-ups
9 squats
run 400 meters

time: 32:46

walked 5 min to cool down and finished up with some stretching. would have liked to have used my jump rope but not enough room. atleast i have one now that i can bring to my gym since the someone on staff keeps hiding the one at our gym from my trainer. i'm sure me bringing a jump rope will piss off the owner again. oh well.

Nice WOD creation. I'm sure the situps and squats were the resting points of that WOD. What was your perceived exertion during this?

[gymgirl]

thanks pierini! sit-ups and squats were definitley my resting point. HSPU were quite tough, i'd say my perceived exertion was about 7. i can't figure out if it is the altitude or stuffy room that was causing me to be slightly lightheaded. i kept my runs at 1% incline and 9 min. mile so not really fast either, but i was definitely sucking wind on the runs which is not the case at my regular gym.

i saw your tip on another thread regarding running at 1% incline, i wanted to tell you i've been trying it and it has helped my knee pain! thanks for the tip!

[CF-OC_gal]

The altitude in ABQ is supposed to be one of the most underrated things which athletes from other parts of the country need to adapt to when they play for UNM. At least that is what the strength training coach told me in an interview. He said he himself had to adapt when he moved from OK.

[minime]

well done on getting a good workout in gymgirl, despite the crappy gym. And you tracked your food too!

when do u get home?

[gymgirl]

very interesting brat! oh and your new home state is BEAUTIFUL. i just love the desert...the food is quite good too!

minime- ha i ya i tracked my food, awful awful breakdown. all carbs no protein depite my tuna panini. ugh oh well. oh and i leave today. we are killing some time until we meet the b/f gradfather and aunt for breakfast. i already know i am going to have one last treat, and have that yummy looking french toast. i'm excited to get back to my diet and the gym.

oh my goodness i almost forgot, i spent yesterday walking around old town albuquerque and i wandered into a store that was full of chocolates. they had chocolate covered rice krispy treats, fudge, truffles, chocolate covered graham crackers, pretzles (which i had) covered apples, banannas, strawberies, even chocolate covered marshmellows! i thought you might like that store and especially the covered marshmellows...some even had sprinkles. : that place was like a mini heavan.

now that i do x-fit and all here is my obligatory handstand picture. actually when i was in gymnastics i used to take handstand pics everywhere and i loved when i first looked at x-fit how many cool handstand pics i saw!

[minime]

oh my goodness that sounds like a heavenly shop! you are so good, only having one pretzel - great willpower : When I get into vacation mode and stop tracking my calories things can get a little crazy!!

i love the handstand pic!