gymgirl's workout journal

[gymgirl]

Originally Posted by minime

did your psycho do this? I mean... physio ha ha.. l

LMAO i am still laughing about that one.

thanks for clarifying the cleans JDR. i'm sure your technique is GREAT! thanks again for the info!

minime, my legs are so sore from those deadlifts. if you are interested in reading about DL and form you should check out this article that was in the CF journal, i found it interesting and helpful. http://www.crossfit.com/journal/
scroll down to november 5. also no i haven't tried maxgains stretch yet! i need to though...the sad part is, i probably will fall off the bed!

well today is going to be a rest day. i was going to go run atleast, before the big meal...but my body is too sore. i think i'll skip today and just eat a lot.

hope everyone has a safe and Happy Thanksgiving!

[Maxgain]

Originally Posted by minime

Oh, sorry to hijack your journal but i had a question for Maxgain - u said u had your IT band loosened out - did your psycho do this? I mean... physio ha ha.. seriously though i was thinking i could ask my physio about this next week.

Yup 3/4 weekly sessions with exercises every day and it was vastly improved. A noticable 30 degree plus increase in fexiblity -pulling off the knee exercise.

Dont forget though once you go down that route you are admitting you have no idea how to train so should never give anyone advice it would be better if you spent a few years by yourself working it out. Thats if you are really a hardcore trainer not some pansy

Oh yeah if you are getting it done prepare for some serious pain

[gymgirl]

Originally Posted by Maxgain

Dont forget though once you go down that route you are admitting you have no idea how to train so should never give anyone advice it would be better if you spent a few years by yourself working it out. Thats if you are really a hardcore trainer not some pansy

also you'll put yourself in the category of 'training is playtime'. now you wouldn't want to do that now would you minime?

i agree though when my pt loosens up my IT band, it is so painful. you would think it is like getting a massage, but far from it! maybe if i went 3/4 times per week i'd be feeling better sooner. she seems to only need to see me once every 2 weeks or so.

[Maxgain]

Originally Posted by gymgirl

also you'll put yourself in the category of 'training is playtime'. now you wouldn't want to do that now would you minime?

i agree though when my pt loosens up my IT band, it is so painful. you would think it is like getting a massage, but far from it! maybe if i went 3/4 times per week i'd be feeling better sooner. she seems to only need to see me once every 2 weeks or so.

I meant 3 or 4 times at once a week

[minime]

oh no, i guess I'll just lay off the PT - i mean, whats a bit of pain like? I should just suck it up, be a man! oh.. wait..

I admit i got bit of shock there thinking.. 3/4 time a WEEK to physio? - not only would i be stone broke but how would i fit in my playtime? Since I started going ive been every two weeks also. He has definitely been concentrating on my shoulder injury, but since Ive got so many shoulder exercises now, its getting better, when I see him next week i will mention the IT band thing. I better schedule that for a rest day, if it is really as painful as all that

did u have a good thankgiving gymgirl? i know u didnt have turkey but u must have had some other good stuff!

[gymgirl]

Originally Posted by Maxgain

I meant 3 or 4 times at once a week

ooops, sorry i read that wrong!

LOL minime! yeah definitely have your PT work on your IT band. mine spends a lot of time on the IT band and now i need her to work on the shoulder(s) just the opposite of you!

thanksgiving was wonderful, thanks for asking minime. my mom mixes american thanksgiving with some of our favorite mediteranian dishes. the b/f and my parents had the turkey, my mom made me salmon (no bones!!) i had lots of smashed potatoes, spinakopita, some eggplant dish, salad, spinach and mushrooms...i ate so much. for dessert she made little philo cups filled with berries and ice cream. quite yummy and i have lots of leftovers. tonight i have to go to another wedding more bad food for me.

any fun plans this weekend minime?

[minime]

oh it sounds like you had a great meal! And more yummy food tonight - lucky you. It will only help in your quest for the 5lb of muscle.

i guess u decided not to use fitday yesterday

no plans really this weekend - i may go to see the new bond film alright. Marshmallows!

[minime]

oh if u decide to do the figure competition - how much would u need to weight do you think? I mean how much do the short ladies weigh on average for them? You are probably lean enough to compete now, but i guess u may need more size?

BF just hired a personal trainer - her name is Angel Allison i think, she is a figure competitor he said she got fifth in some comp last week. Apparently she really knows her stuff, and is giving him some serious butt-kicking at the gym! He says in between weight sets she has him do crunches, bw stuff etc and that he doesnt get a seconds rest lol. He said he almost puked

a little off topic but i thought u might be interested!

[gymgirl]

Originally Posted by minime

oh it sounds like you had a great meal! And more yummy food tonight - lucky you. It will only help in your quest for the 5lb of muscle.

funny you say that! i was telling my mom the same thing yesterday. she finaly stopped saying i look anorexic. she's joking when she says it, but for a while when my back was hurt and i couldn't lift i lost muscle and looked scrawny. my b/f would have to tell my mom...you should see how much she eats! lol my pants are all fitting me again, my jeans are even TIGHT. guess that means i am putting on some muscle in my legs (i'm hoping its not fat...dosen't feel like fat, but who knows)

i totaly skipped fitday! i didn't have the engergy to input a bunch of food. plus i know if i put mashed potoates fitday will show them more fattening then how i prepared them. i don't use butter, and use minimal salt, and non fat milk.

ok so not only do i have the wedding tonight, but there is a post wedding brunch thrown by the grooms mom sat. morning. it's at a nice resturant, that has the best fish so i want to go.haha, then that night the brides brother is throwing a post wedding dinner at another nice resturant (one i haven't been to) so i kinda want to go to that too. i'd also like to see my parents and cousin who will be there...it's not all about the food! i'm going to be stuffed after this weekend. oh and b/f and i want to see the james bond movie too! i won't be eating marshmellows though, i'll leave that to you.

your b/f trainer sounds great!! wow he sure is getting his butt kicked. i have no idea how how much us shorties would need to weigh! maybe 110-115lbs? i would definitely need to put on more muscle, and probably even lean out more...that part really scares me. wouldn't want to pass out or anything. i'm not even sure if a figure comp is in my future right now. i'm just getting into another aspect of fitness, and am not sure what my body requirements are going to be. right now i'm trying to maintain and build a little bit more muscle, but i don't think my clothing sizes should change much. i find out more early december, then i will need to reassess my fitness program.

i should try to google your b/f trainer, i'd like to see how her body looks. figure seems to vary, i've seen some girls who look like they have no muscles then others who almost look like they could do BB.

[Lady C]

Originally Posted by gymgirl

i should try to google your b/f trainer, i'd like to see how her body looks. figure seems to vary, i've seen some girls who look like they have no muscles then others who almost look like they could do BB.

Here she is Angel Allison

[gymgirl]

Originally Posted by Lady C

Here she is Angel Allison

thanks lady c! wow she is super buff! now she is one of the figure girls who looks like a bodybuilder!

friday, november 24, 2006

cardio:
2 mile run on treadmill. 1st mile at 6.5mph 2nd mile at 6.7mph.

stretching:
foam rolled quads and stretched legs and shoulders before my trainer

workout:
i was hoping my trainer was going to forget about the WOD with the rope climbs from the other day...lol guess he hadn't as that is what we did today.

For time:
95 pound Deadlift, 15 reps
Rope climb, 5 ascents (sub. 5 sets of 6 towel pull-ups, total 30 reps)
95 pound Deadlift, 12 reps
Rope climb, 4 ascents (sub 4x6 towel pul-ups, total 24 reps)
95 pound Deadlift, 9 reps
Rope climb, 3 ascents (sub 3x6 towel pull-ups, total 18 reps)
95 pound Deadlift, 6 reps
Rope climb, 2 ascents (sub 2x6 towel pull-ups, total 12 reps)
95 pound Deadlift, 3 reps
Rope climb, 1 ascent (sub 1x6 towel pull-ups, total 6 reps)

time: 21:49

90 towel pull-ups is much better then the 225 that was rx'd! those are tough, but in a good way. i'm happy with my improvement on DL, all sets of those were unbroken.

we had time left over so i asked to work on some arms and back, since i have another backless dress to wear tonigh. lol

db curl with external rotation: 15lbs 2x5, 20lbs 2x5, 45lbs bar, 3x5
overhead tricep ext. with db 20lbs 1x5, 22.5 1x5, 25 1x5, 25 1x5 27.5 1x5 30 1x5
hammer strength seated row: 70lbs 1x5, 90lbs 4x5

[minime]

hey gymgirl - way to go on those deadlifts 95lb x15 unbroken : I am still having a lot of trouble with deadlifts. I did read that article, and i do try to follow what they say but its still so hard.

ooh backless dress - sounds cute! I really wanted a nice backless dress but didnt see any nice ones around.

oh and yes, angel allison she is totally one of the bodybuilder type figure girls - bf says she is a bit 'weird' looking in real life. But then she is in comp season right now and i believe 10% bf so she must be pretty ripped.

I dont think i would ever think of doing the comps anyway - the 'dieting' down part would just mess with my head.

[no-frills]

Oh my gosh .........Rope climbs and a backless dress..... both are spectacular! You must be super strong to do rope climbs.... that's just beyond anything I can ever imagine doing.

Originally Posted by gymgirl

. . .i have another backless dress to wear tonigh. . . . lol

This in Seattle on a late November evening sounds COLD!

[gymgirl]

Originally Posted by no-frills

Oh my gosh .........Rope climbs and a backless dress..... both are spectacular! You must be super strong to do rope climbs.... that's just beyond anything I can ever imagine doing.

oh geez i wish those were rope climbs! i subbed towel pull-ups. sorry if that wasn't clear...sometimes i type too fast for my own good.

oh yes i was FREEZING in the dress last night. it is in the 40's here and is supposed to snow tomorrow night. the reception was on a freckin boat too, inside obviously but it was still freezing, had to wear my little caplet most of the night. oh well, the dress was cute.

hey, minime, what do you feel is the hardest part about the deadlifts? did you mention you feel pain in your lower back? i am still a work in progress with those, and i always go slow becuse i am so scared to injur myself. i really have to think a lot about that movement. have you had your gym instructor friend watch your form?

your b/f trainer looks a little scary to me too. 10% bodyfat is awesome, but i too am not sure i could diet enough to get that low. i want to enjoy my food, but i guess if it was only for a matter of a few weeks it would be ok.

hope everyone is having a nice weekend.