gymgirl's workout journal

[gymgirl]

Originally Posted by tim_mcf

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."

i was confused by that too. i'll have to ask him tomorrow. push PRESS, bench PRESS then what is a push? PUSH press, so is that push or press? lol PUSH-up but that's not an exercise i would think to put in a workout like this. i am so confused. i think tomorrow at work i will put together a list of exercises and try to fit them into these catagories. dynamic i am guessing is something like SDHP?

oh and tim the funny part, is i did exactly what you said...i just nodded and says 'yes'.

Originally Posted by Lady C

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

i think that counts lady c! i bet remodeling is a great workout!

Originally Posted by Lady C

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.

oh good! i was a bit weary on adding more fat in my diet. i already think 20%-25% is high enough! glad to hear olives are ok. they are my favorite. maybe i'll add some olives and some almonds before bed. thanks for the suggestion!

Originally Posted by midgetcop

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

isn't it great midgetcop? i needed something to keep me inspired come 2pm when i start to feel sluggish. i believe that pic is from crossfit rainier, which is about 30 min from me.

wednesday, december 13, 2006

quick stretch and 400m jog for warm-up

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time: 19:30

1st 800m at 7.5 4:06
2nd 800m at 7.6 4:00
3rd 800m at 7.7-7.8 3:53

first two rounds unbroken, last round back extension and sit-ups broken.

cooldown:
1600m at 6.7, 9:02
finished up with some stretching and foam rolling.

in and out of the gym in less then 60 min!

i don't have another michael to compare to as i have always had to sub biking. running is much harder then biking after those back extensions!

food:

carbs: 236g 39%
protein: 188g 37%
fat: 56g 25%

total cals: 2116

i don't think my cals have ever been that high on a non-cheat day! i was completely shocked at my appetite today. i do get hungry when i train hard but it has always been from a metcon workout, not lifting i think that is what surprised me the most. eeek i also think i am getting measurements done tomorrow...i'm a bit nervous about the bodyfat part!

[JDR3]

Great job on Michael!!!!
You killed me on the situps and back extensions.
All mine were broken.
Personal I'm glad to see your cals up, I think it will help you get the biceps you want.
Way to kick butt!

P.S. - I just posted on CF and you really did kick butt - great time!!

[minime]

wow - you kicked butt on micheal!! under twenty minutes way to go!

I too have been thinking ill increase my fats a little. What about protein? I feel like i probably dont need more than 160grams per day (1.5x bw), but when i have 2000+cals that only ends up as like 30% or so of calories.

im sure your bodyfat will be great! probably down a bit, if you avatar is anything to go by :

Great job on "Michael" gymgirl. You have absolutely got to by flying like a hummingbird's wings to get that time given the time of your runs. Very, very good!

edit: oh gymgirl, how do you do that thumbnail thing to get a photo as part of your post. I thought I knew how to do it but I guess I don't or forgot. Thanks! edit again: never mind gymgirl, I figured it out.

[gymgirl]

thanks you guys. i really busted my butt on the back extensions and sit-ups to make up time for my runs. at one point the back extension machine close to the treadmill was being used to i had to run across the gym and by the front desk which prompted the front desk guy to say 'wow you scare me'. haha. my hamstrings are sore today.

jdr, seeing my cals up is still hard for me. i feel bloated and like i am gaining weight in my lower back (stupid backfat i worked so hard to get rid of) i wish the extra weight could just go straight to my arms!

minime, ya know when i told my trainer i was getting about 140-170g of protein or 34%-39% per day he said that was really high. but i know what you mean when you start getting up to 2k cals it only ends up being 30%...apperently that is all we need. lol i still feel better mentally when my breakdown is closer to 40/40/20. oh and i think my bodyfat is up a bit, based on what i posted above...just feeling not so good in my midsection right now. that avatar is from late october, and i feel that stupid back fat starting to return.

thursday, december 14, 2006

cardio:
2 mile run at 0.5% incline

was supposed to meet with my trainer but it hasn't stopped raining and two highways and many roads are closed to he got stuck in traffic and i decided to leave before the predicted 75mph winds start. i just read that cars are submerged in downtown seattle, a few blocks from my gym. took me 1 hour (at 3:30 before rush hour) to get to the gym which is normally 15-20 min from work, and took me 1.5 hours to get from the gym to my house which is normally 15 min. the 3 lane road by my gym is flooded and only one lane at a time can go and the only lane open is the turn lane! cops had the whole road blocked off...i almost didn't make it home as the other options were all closed due to flooding. anyway if i don't post for a few days it's due to this storm, they have predicted power outages for a few days. i've stocked up on water, and hopefully am prepared.

food:

carbs: 239g 39%
protin: 168g 34%
fat: 59g 27%

total cals: 2079

kinda annoyed that i ate like i was going to train hard, then didn't end up training. still been hungry though.

[JDR3]

Gymgirl my hamstrings are real sore today too!
I think your real smart on your cals, and I know what you mean about eating a lot but know your going to get a good workout and then you don't. And then think, I shouldn't have eaten that!(hope that made sense)
One thing you have going for you is you have great discipline and if you decide the higher cals are not doing it for you, you will have no problem adjusting back some to where you are comfortable. (That might be a record for using the word you in a sentence!! lol)
And yes, that is coming from a guy who has very little discipline when it comes to food.

[minime]

oh my gosh and i thought the rain here was bad! it seems like its been raining for about two weeks straight here: its really getting me down. But at least its not crazy rain like you have over there: here is is more like a drizzle.. a constant, depressing drizzle.. lol!

I know what you mean about eating loads, then not having a good workout. But what can you do if you are hungry? Thats what i think. I don't like to ignore hunger, if you are hungry it is for a reason: especially when all the food you eat is clean food. It would be different if you were getting hungry twenty minutes after eating a macdonalds meal.

you know the back fat is all in your head, you crazy girl What we see in the mirror or feel, is so different from the pictures. I know that when I take a pic of my abs I'll be like 'wow they look great!' but then twenty minutes later i look/feel my tummy and i dont see it at all. I just look soft and squishy lol

lol i wish i could put five pounds into my arms and butt maybe, and keep my waist 25 inches. if only Oh and while we're at the wishing thing, i wouldnt mind a little extra fat taken from my tummy and attached to my boobies

[gymgirl]

hi jdr! yes that makes perfect sense! i guess you are right, if i don't like this high cal thing i can always cut back, unless this hunger dosen't stop! that is one thing if i am starving i can't ignore it! i talked to my trainer a little bit about it and he said i will continue to be hungry if i choose to follow his lifting plan for me. and thank you too minime. you are right it's not like i am eating mcdonalds! i am eating pretty clean so i am going to try not to stress about it. i think i am just stressed in general.

ok minime, i do the same thing. i swear i'll look at my stomach/backfat and think ok i'm happy with it, then the next day i feel like it all went to crap! haha wouldn't it be great if we could just place fat wherever we would like?
p.s. minime, it usually just drizzles here for weeks too, but sometimes we get these days where it just rains HARD and the drops are so big and it rains sideways...it's so weird/annoying.

so i got very lucky and wasn't one of the 1.5 million that lost power from this crazy storm. winds got up to 65mph in the city and out towards the coast the wind clocked in at 110mph. i was supposed to be at work at 5:30am today, but our facility didn't have power so we had to cancel all of our morning events. the bad part is my boss hadme pick her up and we still had to go in. i only worked 4 hours onsite (while everyone else got the whole day off) but had to work via phone and call all my evening clients and keep giving them stautus reports. luckily i still was able to make my 2:30appt with my trainer. i didnt sleep much due to the howling wind and early day and was so exhaused and nausous by the time i got to the gym

friday, december 15, 2006

my trainer had me warm-up with some HPC's:

hang power cleans: 45x15, 65x5, 70x5, 70x5, 70x5, 70x5

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

6 rounds+ 5 HSPU, 5 one leg squats. this was my first mary, and she was hard, but i feel like i didn't give it my all. just wasn't feeling good and after the first 2 rounds of pull-ups the tendonitis in my left shoulder was acting up. 1 leg squats done with toes on a rag sliding out to the side. HSPU against wall, and pull-ups done with small kip. i'd like to try mary again when i am all healed.

oh asked my trainer about the push/press deal and he said he spaced and it was an error, the push is supposed to be legs, so i guess that will be squat, OHS or deadlift...no front squats for me. i have to work all day again tomorrow so i am hoping to list out the exercises and come up with a real plan so i can start this next week.

food:

thursday: cardio

carbs: 226g 38%
protein: 172g 36%
fat: 57g 27%

total cals: 2028

friday: crossfit day

carbs: 236g 47%
protein: 125g 30%
fat: 42g 23%

total cals: 1766

carbs are high today. i was so tired that i felt nausous and couldn't find anything i wanted to eat. the only thing that filled me up was oats so i had them twice, thus the extra high carbs today.

trying to hit the gym tomorrow morning before work...depending on how i feel.

have a great weekend everyone!

[JDR3]

Definitely a tough workout for not feeling up to par. Mary will be back soon for you to give another shot. Good strong Hang PC's though!

Gymgirl, I misunderstood, I thought you were just upping the cals and it was hard for you eat that much. I'm a big believer in eating if your hungry. (Just don't stuff yourself silly as I have been known to do on to many occasions!!!!)

Oh, did you see Kelly Moore's numbers for Cindy...................... 32 + rds.

[gymgirl]

Originally Posted by JDR3

Oh, did you see Kelly Moore's numbers for Cindy...................... 32 + rds.

YES i did! I was going to post something about that!!! HOLY SMOKES, she is freckin awesome! then i saw some guy who had a 37 round cindy!!!!

[tim_mcf]

Oh, did you see Kelly Moore's numbers for Cindy...................... 32 + rds.

then i saw some guy who had a 37 round cindy!!!!

Holy crap!

[gymgirl]

Originally Posted by tim_mcf

Holy crap!

I KNOW! unbeliveable!

saturday, december 16, 2006

cardio:

1 mile run on treadmill 0.5% incline started at 6.5 ended at 7.5 about 8:50.

warm-up:

clean and press: 45x10, 65x3
barbell rows: 45x5, 65x3
squat: 45x10, 85x5, 100x3, 110x2

workout:

5x5 circuit approx 90% of max:
superset rounds with 2 min rest between rounds:

clean and press: 65lbs
barbell rows: 65lbs

5x5 approx 90% of max:
squat: 110lbs

this wiped me out!

[JDR3]

Great work, those legs got to be feeling good!

[gymgirl]

ohhh legs are feeling it alright! my outter booty is sore from those single leg squats on thursday...abs are sore too!

sunday, december 17, 2006

complete rest day. slept 10 hours then picked up b/f from airport after his week long business trip in china. i'm looking forward to getting more sleep this week with him back home. for some reason i don't sleep well when he is away, eventhough i have the whole bed to myself! later i laid around and took a 3 hour nap too.

food:

saturday: lifting day + abs
carbs: 253g 48%
protein: 141g 30%
fat: 43g 21%

total cals: 1916

sunday: rest day
carbs: 187g 40%
protein: 158g 39%
fat: 36g 20%

total cals: 1636

[minime]

hey gymgirl! good job on the Mary workout - that looks killer.

first thing in the morning, my abs tend to look great.. right after a workout if i flex and look in the mirror, they look great. Any other time, it feels like a different body altogether lol.. i guess that makes no sense, but i have a hard time equating what i see in the mirror/pics with how i feel, as i never FEEL like i have good abs...

way to go on that 5x5 workout! i am thinking after xmas i may try a 5x5 plan myself, just for a change. 5x5 with 110lb for squats is great! you will be passing me out in no time

aww that is so sweet you sleep better when he is there! sounds like a heavenly sunday to me.. oh i love sleeping so much

65lb on bb rows, do u use the oly bar for this? ive been using the curl bar, and last night i got to 60lb or so and it felt super hard, hurt my shoulder a bit too