gymgirl's workout journal

[gymgirl]

wednesday, november 29, 2006

cardio:
2.5 mile run on treadmill at 0.5% incline. 1st mile at 6.3-6.7. 2nd mile 400m 7.6, 400m 6.,7 400m 7.6, 400m 6.7. i wasn't feeling the running today and just wanted to get onto the weights.

stretching:
stretched legs, foam rolled IT band, and did shoulder warm-up

warm-up:
squats: 45lbs 1x10, 55lbs 1x8, 65lbs 1x6, 75lbs 1x5
power cleans: 45lbs 1x5
snatch: 45lbs 1x3, 50lbs 1x2
pull-up: BW 1x5, 15lbs 1x1

workout:

3x5 circuit: 80% of my PR (or atleast what i guessed my PR was)
squat: 80lbs
weighted pull-up: 105+15lbs db
snatch: 50lbs

those snatches really wore me out. i have no idea what my PR is on that, i think i guessed 65lbs. my weighted pull-up PR is 38lbs, so i should have been doing them with 30lbs today. my shoulder was bothering me doing BW pull-ups so i played it safe and only went with 15lbs. this work out seemed easy but when i was done i realised it took a lot out of me.

food:

carbs: 185g 39%
protein: 152g 38%
fat: 41g 23%

total cals: 1646

wasn't very hungry today, probably since i did absolutely nothing yesterday!

[minime]

ive never tried the snatch, but it looks very scary.

great job on the weighted pullup - were all sets unbroken?

[tim_mcf]

Hmm, that looks familiar.

Doing snatches is butt hard. I'm amazed at the amount of DOMS I get from doing really light weight, and I'm so impressed by people who can snatch their body weight or more.

Your goal is mass, right? If so, you should probably be going for sets of 8 to 10, not just 5. Maybe not worry about what % of your PR it is either, I did it that way because I wanted to gain strength and I wanted to be working close to the line of my 1 rep max. Do sets of 8 to 10 at a weight where the final rep or two is quite hard to crank out.

[gymgirl]

tim, thank you for your feedback! today i had my trainer and he was asking me about the 3x5 circuit, and like you he also suggested doing the 8-10 rep range for building a little bit of mass. i think he said 2 days i could do a 3x8 workout (mass building workout) and 1 day would be a 'strength day' so 3-5 rep range. i can't remember how we are working cardio into those. i think he said i could do x-fit or run on some of those days too. i need him to write it down next time. anyway i know it is not ideal to do cardio when trying to build a bit, but i really need to stay lean.

minime, i too was scared of the snatches but i really like them now. funny how i used to be terrified of snatch, cleans and deadlifts and now those are my favorites. oh and yes the weighted pull-ups were unbroken. would have really liked to have gone heavier though!

thursday, november 30, 2006

warm-up:
internal and external shoulder exercises 3x16
streching and foam rolling

workout:
with my trainer

"Barbara"

Five rounds, each for time of:
20 Pull-ups (subbed body rows)
30 Push-ups (to bar)
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

round 1: 4:13
round 2: 3:41
round 3: 3:10
round 4: 3:28
round 5: 2:44

edit: since i did pull-ups yesterday my trainer didn't want me to do pull-ups again today as he suspects the issue with my shoulder is tendonitis. no regular push-ups either. felt like i was cheating the workout and myself...damn guilt. i don't like feeling as though i am doing something 1/2 asssed...but i don't like this feeling in my shoulder either. ha

Deadlifts:

75lbs 1x12
90 sec rest
85lbs 1x12
90 sec rest
85lbs 1x12
45 sec rest
12 sumo deadlifts

those sumo deadlifts are super hard...that set of 12 was broken badly. i wanted to cuss it up.

food:

carbs: 207g 39%
protein: 178g 40%
fat: 42g 21%

total cals: 1865

[minime]

oh you are such a lazy a** taking the easy way out on your workouts! hehe your trainer sounds sensible. Its good he didnt try to push u to do the pullups.

ive never tried the sumo deadlift - did u do 12 with the 85lb is it? So they are harder than regular then. seems like they would be good to do with a heavy dumbell maybe...

so did u do no cardio yesterday

[no-frills]

Oh my ... you did Barbara and other stuff... that's just not right. I did Barbara today and the sit-ups are totally my weakness. You also got better with each round ... My time increased as I went along. Great job!~!!

[gymgirl]

hi, minime! yes those sumo deadlifts would have been better with dumbell! the hard part for me was you have to keep your hands pretty close and there isn't any of that traction part (or whatever it is called that helps you grip the bar) so my hands just kept slipping as they were so sweaty. oh and yes 1x12 with 85lbs on those too. i can't belive i was sore from one set too. i seem to get sore in a very specific place anytime i do sumo anything!

ha , yeah no cardio...and i'm actually happy my trainer is sensable because i certainly am not and would have done pull-ups anyway.

hi, no frills! yeah barbara and more! boy was i tired! sit-ups and squats took forever for me. on that last round i told my trainer we are going for my best time this round. i think i need a little warm-up then i hit my best times...it was still butt hard though!

saturday, december 2, 2006

made it to the gym quite late today, after only 4 hours of sleep and too much alcohol the night before. surprisingly i had a pretty decent workout.

cardio:
3 mile run. 2 miles at 6.4-6.8. last mile: 400m at 7.7, 400m at 6.3, 400m at 8.0, 400m at 6.3

stretching:
legs, foam rolled IT band and warmed up shoulders

warm-up:
OHS: 45lbs 1x10, 55lbs 1x5
cleans & jerks: 45lbs 1x8

workout:

3x8 circuit
OHS: 55lbs
clean & jerk: 55lbs
barbell curls: 45lbs

8 reps at this weight worked well for me. bumped up the OHS and C&J weight from 50lbs, to 55lbs. i know it's not much, but i need to take it slow. 55lbs at 8 reps was challenging too. i was very sweaty and quite out of breath after doing the C&J's. When i was done these two guys who were benching by me asked if i was a crossfitter. kinda funny i wasn't even doing x-fit, but he started talking about the oly lifts and how fun/tough they are. always fun to see/meet x-fitters at the gym.

anyway, haven't gotten to logging my food yet...i'm scared to put in yesterday after all the beer. lol

hope everyone is having a nice weekend!

[no-frills]

Nothing like a good sweat to get the alcohol out of your system.

[gymgirl]

Originally Posted by no-frills

Nothing like a good sweat to get the alcohol out of your system.

so true, i felt rejuvinated after my workout!

well i've been lazy all day laying around and watching a real CSI across the street, creepy stuff.

food for the weekend:

friday: (rest day and horrible diet day. my boss wanted to take me to lunch and the only thing somewhat healthy was a salad, but it had blue cheese and we also had some crostini. then lots of beer later that night. it's scary when my alcohol percentage is not far from my protein %.

carbs: 247g 37%
protein: 107g 18%
fat: 74g 29%
alcohol: 52g 16%

total cals: 2375

saturday: workout day

carbs: 135g 37%
protein: 124g 39%
fat: 34g 24%

total cals: 1321

sunday:

carbs: 162g 39%
protein: 137g 39%
fat: 35g 22%

total cals: 1464

[minime]

hey gymgirl - sounds like you had a nice weekend! You may think u drank a lot.. but compared to me you were positively angelic lol

I dont think i'd be able to do sumo deadlift with the oly bar - just because of that close grip thing!! I may try them sometime though, just to see.

good job on increasing to 55lb on your c&j and ohs :

[no-frills]

Happy Birthday Gymgirl..... glad to see you "whooped it up!"

[gymgirl]

awww thanks no-frills. definitely whooped it up. lol

minime i am still shocked at how you can consume all that alcohol and still walk and not puke!

monday, december 4, 2006

cardio:
2.25 mile run at 0.5% incline. 1st 1.25mile at 6.3-6.7, 2nd mile: 400m at 7.8, 400m at 6.3, 400m at 8.0, 400m at 6.3

stretching:
stretched legs, foam rolled and did some PT for my shoulders

workout:
had my trainer today, and he gave me the choice of 'linda' or 'the filthy fifty'. linda has been on my to do list, but since our appt was so late today it was going to be close to impossible to get all 3 bars for that entire workout, so we did filthy fifty.

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (sub 25lbs db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (sub 30lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

time: 38:45

ok either this is a brutal workout or i am losing my stamina. i could not wait for this to be over. my lungs were burning so bad by only the db swings. KTE and burpess were the most difficult for me, and boy did those double unders take time. the most i could get in a row was 7 and that is with 1-2 regular jumps inbetween. after my 50th double under i threw the rope across the floor with some malice....then i dropped to the floor and made another sweat angel for tim, it was a good one too, people even commented on it when i got up. pukie almost came around too...

oh then there was more..

turkish get-ups

12.5lbs: 5 reps each side

i was done after that.

today i thought to myself...geez they haven't posted "murph" in a long time...then look what happens...murph is tomorrow. i was going to do a strength day, but i may have to attempt murph again. last time it really kicked my ass.

food:

carbs: 237g 44%
protein: 165g 37%
fat: 39g 19%

total cals: 1881

i suspect i will be quite hungry tomorrow.

[minime]

hey gymgirl - great job on the 50s! i'd really like to try some variation of this actually, but there are so many of the things on there that i cant do! pullups, pushpress, walking lunge.. knee to elbow.. aaah. I guess i could do a HEAVILY modified version!

im determined to purchase a skipping rope later and try these double unders..though i know i wont be able to do them lol

oh and i like the 400m interval thing on the runs,it makes it so much easier to run fast if you know that u can slow down after 400... hehe

[JDR3]

Great job! 20 lbs wallball, very impressive!
Pukie is always near by on that one.

Minime, I modify for No-Frills. If you want tell me witch ones you want to change and I will give you a sub. I know you can do jumping pullups.

[gymgirl]

you should try it minime, modify how you see fit. it really is a butt kicker. if you try double unders may i suggest trying them on an area with padding. i have found they can be hard on the knees/back (or maybe thats because i slam into the ground ) oh and yes i like the 400m intervals. not only do you know you get to slow down but it makes the run go by faster, before you know it you have compelted a mile. running at a steady state just seems to take FOREVER.

so question for the ladies: boys avert your eyes! ok so anyone else get physically drained right before that TOTM? i'm talking anywhere from 5-1 day before? i could sleep for 10+ hours, and also my workouts seem soooo difficult. my runs are hard, lifting is hard...and i feel much more sore. just wondering if this is something other women are dealing with.

Ok! DONE!

tuesday, december 5, 2006

cardio:
2 mile run at 0.5% incline. 1st mile: 6.3-6.7, 2nd mile: 400m at 7.5, 400m at 6.3, 400m at 7.9, 400m at 6.3

stretching:
stretched legs, arms, shoulders

warm up:
bench: 45lbs 1x8, 55lbs 1x6, 60lbs 1x4, 65lbs 1x3
bent over row w/bb: 30lbs 1x10, 45lbs 1x6, 55lbs 1x4
deadlift: 45lbs 1x8, 65lbs 1x6, 85lbs 1x4

workout:
(my trainer suggested this for me today)

4x8 superset rounds with 1 min rest between rounds of:
bench press: 65lbs
bent over row: 55lbs

4x8 with 1 min rest between sets:
deadlift: 95lbs

weights were hard for me today. i know i could do more but my body wasn't cooperating. i even tried 1x5 45lbs snatches and they were awful. i felt like i wasn't doing enough withoutt doing any squats, cleans or snatches.

food:

carbs: 212g 41%
protein: 161g 37%
fat: 41g 21%

total cals: 1794