gymgirl's workout journal - Page 44

**gymgirl** · 12-Dec-06, 12:44 PM

Quote:

Originally Posted by minime

i cant believe u were still doing 10 pullups by the end - u go girl!

thanks guys, and minime, i can't either. my biceps are so sore today. they hurt when i lift my waterbottle up to take a drink, but i love it!

the pull-up bar is across the gym...i am horrible with measurements, it's not that far, no stairs involved, but it is not right next to it either...ya that was helpful, i know.

pierni, you should give this one a try today, I think you will like her!

so i forgot to post my food for the past couple of days:

food:

saturday: rest day & holiday party
carbs: 252g 43%
protein: 155g 30%
fat: 44g 20%
alcohol: 19g 7%

total cals: 2110

sunday: rest day
carbs: 199g 45%
protein: 115g 30%
fat: 42g 25%

total cals: 1548

monday: workout day

carbs: 138g 34%
protein: 130g 37%
fat: 44g 28%

total cals: 1425

**gymgirl** · 12-Dec-06, 09:27 PM

Quote:

Originally Posted by gymgirl

my biceps are so sore today.

i was telling my trainer how surprised i was by the soreness, and he made a good point. i was doing pull-ups then running and probably tightening my biceps during the run too, thus the extra soreness. never thought of that. i have this habit of when my arms are sore i feel them all day long, because they feel bigger and i like to feel that buldge (as small as it is) lol. gosh i am a nerd.

tuesday, december 12, 2006

had my trainer today and came rushing from work. no cardio, only got a quick stretch and shoulder warm-up.

"CrossFit Total"

Back squat, 1 rep 125lbs (PR)
Shoulder Press, 1 rep 70lbs (PR)
Deadlift, 1 rep 125lbs (PR)

Post total to comments.

Total: 320

back squat: 45x10, 55x1, 65x3, 75x3, 85x3, 95x1, 105x1, 115x1, 125x1
Shoulder Press: 30x5, 40x3, 45x3, 55x3, 65x1, 70x1
Deadlift: 75x5, 85x5, 95x3, 115x1, 115x2, 120x1, 125x1

sadly these numbers are all my PR's. I'm happy that I can finaly squat and DL over 100lbs, but looking at the CF postings make me feel like a big ol' wuss! I was embarrased to post my score over there, but oh well...gotta start somewhere right? overall I am pleased with my numbers. apperently one is supposed to be able to DL more then they can squat, but I am too scared of hurting my back. it's not worth it to me, so we stopped at 125. my trainer was really great about watching my form very closely on every exercise. i love him! He also wrote up a new program for me on the circuit/mass building days whatever you want to call them. i'll have to post that tomorrow as i need to get ready for some TV watching right now. lol. i feel a bit lazy not doing any cardio...i didn't even really sweat today.

glad tomorrow is "michael", as i feel i need to make a nice sweat angel.

food:

EDITING MY FOOD:

carbs: 223g 39%
protein: 175g 37%
fat: 51g 24%

total cals: 1983

JDR3 · 12-Dec-06, 11:32 PM

You're right Gymgirl, you are a wuss................in your own mine!!!
Wish I could Press 70% of my body weight. And when did 3 PR's in one night make you a wuss? The only reason you had not squatted or deadlifted over 100 before now is you had no reason to. Now if you want to pursue these 2 lifts I predict your numbers will go up in a hurry!
Great Job!!!

JDR3 · 13-Dec-06, 12:52 AM

Oh and by the way just went through CF post.
3 girls at 120 lbs had numbers comparable to yours and only 1 at the same weight and 2 heavier with better...wuss my ass! Women,so damn hard on yourselves.......
Saw your numbers , glad you posted them.

**minime** · 13-Dec-06, 07:02 AM

woohoo! great PRs gymgirl! it is good that you had your trainer there for this workout, as otherwise it could be a bit scary maxing out.

dont be embarrassed with your score, that is a great score. as jdr says pressing 70% of bw is awesome!

and u do not need to do cardio when you have a workout like that...

i wonder will u be extra hungry today

**gymgirl** · 13-Dec-06, 10:38 AM

Quote:

Originally Posted by JDR3

Oh and by the way just went through CF post.
3 girls at 120 lbs had numbers comparable to yours and only 1 at the same weight and 2 heavier with better...wuss my ass! Women,so damn hard on yourselves.......
Saw your numbers , glad you posted them.

thanks jdr and minime. i must have missed those girls. i did see girls who weigh 120 and were squatting like 160-170 and deadlifting 200!!!!!! but you are right JDR, i had no reason to push myself over 100lbs on either of those lifts and you are also right...we are hard on ourselves. i'll keep working at it. thanks again both of you for the nice words. oh and the hard part for me on the DL is getting the weight off the floor. i don't like that tight feeling in the lower back. i'm scared i will hurt myself. i have been keeping my shoulders over the bar and trying to lift with the hips first until the weight gets off the floor....

minime, yes i don't think i would have done this workout without my trainer. i know it seems werid to have a trainer when we mostly just do crossfit together which i could do on my own, but i have learned a lot about form and oly lifting from him. also even on days when we do metcon, he really helps me push myself to the max, moreso then when i am by myself. some WOD's that call for say 15 reps i would break them down if i was by myself, but he talks me through it so i can get my sets unbroken.

oh and funny you should mention hunger...i woke up starving at 4am. got up grabbed 1/2 a zone bar, chowed it down drank a glass of water and went right back to bed. lol i've done that a few times in the past 5 days...kinda weird. i've tried eating right before bed, not eating before bed...both ways i still find myself waking up with hunger pains so bad that i cannot sleep unless i eat!

AND one more thing...last night i was dreaming about doing CFT again. lol. in my dream i was squatting and couldn't figure out why it was so hard. when i woke up i happened to be sleeping on my stomach, face down and realised my cat was sleeping on my back, which was weighing me down.

tim_mcf · 13-Dec-06, 12:34 PM

Have you seen this?

http://www.crossfit.com/journal/libr...ofDeadlift.pdf

Pretty good read. What I personally focus on with heavy deadlifts is keeping my back arched, and I imagine I am driving my heels into the floor. Attempting to set the weight back a little helps because the bar is trying to pull you over forwards and therefore your mechanics are off; keeping the weight on your heels helps to correct the problem a little.

**gymgirl** · 13-Dec-06, 12:50 PM

thanks tim! yea i have read that article, which was very helpful. i didn't know about keeping shoulders over the bar until that read, very helpful. i too try to keep my back arched and drive through the heals but i have never thought of it as pulling the weight back, i'll try that next time, thanks for the tip!

i still cannot stop eating. i have to pace myself or i am going to run out of food at the office today.

**Lady C** · 13-Dec-06, 02:40 PM

It has always helped me keep my arms/back into the correct position by making sure I look forward (not at your hands) while performing the lift. There is no way you can arch the back incorrectly with your head facing forward/up.

I love it when the metabolism is roaring!!! Eat - feed the machine - you might gain some muscle!

**midgetcop** · 13-Dec-06, 03:14 PM

Quote:

Originally Posted by gymgirl

i still cannot stop eating. i have to pace myself or i am going to run out of food at the office today.

hahaha. I have days like that at work where I'll eat all my food by about halfway through my shift......then I'm like, "*damn*......."

**gymgirl** · 13-Dec-06, 04:45 PM

thanks lady c! you are right, looking up helps keep your back arched. i always feel like there is so much to remember...i make a little checklist in my head.
toes under the bar...check
head up...check
arch back...check
shoulders over bar...check
push through heals...check

hahaha.

co-workers today are asking if i am pregnant because i am tired and haven't stopped eating. i'm actually craving a big slab of meat.

i'll keep eating lady c, and let's hope i gain muscle and not fat!

ok so here is my trainers plan for me on my 'lifting' days.

Day 1: 5x5 circuit
90% of Max, with 2 min rest between sets
oly lift/press/pull/push
(pick 3 of exercises or do all 4)

Day 2: 5x8 circuit
80% of Max, with 1:30 rest between sets
press/pull/push

Day 3: 3x12 circuit
70%-75% of max, with :60 sec rest between sets
press/pull/push/dynamic

I am supposed to try to lift 3x per week, but if I can only get two say Tuesday: 5x5, Sat 5x8, then the next week when i lift i start at 3x12 and just keep cycling through. i have no idea if this is a program already or something he put together for me to try...i'll go with it and see what happens. i shared with him my macro breakdown and he said i should aim for slightly higer fat % (from good fats) and lower my carbs slightly, only lower intensity days. anyone have thoughts, comments? now i have to think of all the exercises that are push/pull/press. lol that could take some time.

time to go eat again!

**gymgirl** · 13-Dec-06, 04:55 PM

oh and one more thing...i set this image as my wallpaper at work...

and i had 3 people ask what are they doing? i breifly explained they were at a crossfit certification or seminar...something like that, and gave them the 30 second explanation of crossfit. they stood there and said 'you mean you like... DO this stuff?' someone even said, 'but isn't it HARD?' LOL. too funny.

tim_mcf · 13-Dec-06, 06:40 PM

Your program looks pretty good to me, but I guess I'm mixed up because I would put "press" and "push" in the same category; shoving weight away from yourself.

"But isn't it HARD?" that's hilarious. Just nod seriously and say, "yes."

Go eat a slab of meat!

**Lady C** · 13-Dec-06, 06:56 PM

Quote:

Originally Posted by gymgirl

I am supposed to try to lift 3x per week, but if I can only get two say Tuesday: 5x5, Sat 5x8, then the next week when i lift i start at 3x12 and just keep cycling through. i have no idea if this is a program already or something he put together for me to try...i'll go with it and see what happens.

Ha Ha - I do it all the time when I miss a day. Unless sheetrock deadlifts count as a workout [remodeling the house].

Quote:

Originally Posted by gymgirl

i shared with him my macro breakdown and he said i should aim for slightly higer fat % (from good fats) and lower my carbs slightly, only lower intensity days.

Great suggestion. Good fats are best before bed to keep those hunger pains away while you sleep. Add in PB shake or a snack of olives right before bed.

**midgetcop** · 13-Dec-06, 08:30 PM

That's a great motivational pic, gymgirl. Strong women, hard at work.

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