gymgirl's workout journal

[gymgirl]

Originally Posted by minime

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...

i feel the same way! and just for the record, your abs look great! : but i know exactly what you are saying...we are werid i think.

i think you will like the 5x5 it too is quick and to the point. no standing around doing random exercises. these are all very tireing and challenging. and yes i use the oly bar for barbell rows 65lbs was tough, especially right after clean and press. hope your shoulder is ok, what a bummer.

yes, i sleep much better when b/f is there...except for last night. haha. i think i slept too much during the day that i tossed and turned all night. oh and i have to share because b/f did the cutest thing. i told him i wanted a panda from china...i REAL panda...hehe, i think they are so cute. so what does he bring me home? a stuffed panda. very cute.

well gotta come up with my workout for tonight...

EDIT: PS mary is a b$tch

[minime]

he didnt bring u a real panda? oh, i dont know - maybe you should reconsider this relationship

i say go for pukie brewster... that looks like a bundle of fun!

[gymgirl]

Originally Posted by minime

he didnt bring u a real panda? oh, i dont know - maybe you should reconsider this relationship

lol!

ok so here is what i did at work today! i made a chart of exercises from crossfit and others that i want to incorporate into my lifting days. i'm still trying to figure out what is actually considered push/pull/dynamic and oly lifts. i took a guess and guessed PR's too, then broke everything down into my 90% day, 80% day 75% day and 70% day. it's a start, and next i need to go through and get my actual PR's. if anyone is bored and wants to look for mistakes or any missed exercises i would apprciate it! the highlited ones are things i have an actual PR for.

here is what i have so far:

EDIT: nevermind i tried to copy and paste my excel document to no avail.

[gymgirl]

monday, december 18, 2006

cardio:
2 mile run on treadmill at 0.5% incline. started at 6.5 for 400m, then 6.7 for 600m then the rest at 7.0.

workout:

For time:

Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

time: 14:05 PR by about 6 min

last time i did this 8.4.06 i got 20:21 so i am quite happy about that. this time i did HSPU against the wall and last time toes were on smith machine. 1st 400m at 7.5, 800m at 7.5-7.8, last 400m at 8.0-8.7. my tendonitis is starting to act up again in my shoulders. going to try rolling on the tennis ball and putting heat on it tonight to see if it helps.

stretching:

finished up with stretching and foam rolling

later at home did 700 crunches with ab roller

food:

carbs: 219g 42%
protein: 152g 35%
fat: 45g 23%

total cals: 1812

p.s. sorry minime, had to pass on the pukie brewster! haha i just don't think i can get myself to do that one yet!

Hi gymgirl,

Excel can be attached just like a .jpg file. I haven't done it but I know that the attachment feature indicates that .xls is a valid attachment.

[gymgirl]

thanks pierini. i'll have to try to attach it at work tomrrow (saved it there). i was just copy and pasting, i'll try an attachment. thanks for the tip!

[tim_mcf]

time: 14:05 PR by about 6 min

last time i did this 8.4.06 i got 20:21 so i am quite happy about that.

Wow! That's fantastic, what an improvement. You totally rock! Do you think it's because you're mentally tougher, or physically tougher?

[JDR3]

Great job, I love when you can see the improvement!
In this case huge improvement!!!

Crossfit.....there is no substitute!

[minime]

lol gymgirl you are like me: i always do stuff like this in work. I spend most of my day at work either on DF, logging food in fitday, looking up crossfit site, thinking about my upcoming workouts, buying stuff on ebay.. And now I am going to use work time to come up with my list of stuff to take on holiday with me! I mean, i could hardly use my free time for that stuff! free time is for working out, eating and watching tv!

good job on the workout btw! and that sucks about your shoulder. Mine is annoying me too. Ive been taking it totally easy on the workouts, doing my exercises (though probably not enough) and it still doesnt feel fully better. Grrr.

[gymgirl]

Originally Posted by tim_mcf

Wow! That's fantastic, what an improvement. You totally rock! Do you think it's because you're mentally tougher, or physically tougher?

awwww, thanks tim, JDR and minime! to answer your question tim, i think it's a bit of both. i've found that on days where i have improved my performance (this workout, last cindy) it was a real mental battle. i was dreading the workout, but was able to mentally push through it. and as for physically stronger...well i know my running has improved, last time i did this i don't think i ran more then 7.0 on the treadmill, and i recall the HSPU took longer as well.

jdr you are right crossfit there is no substitute! speaking of which, i read this article yesterday and it really reminded me of why crossfit works.
http://www.crossfit.com/journal/library/Foundations.pdf

ha, and minime we are so similar i swear we are long lost sisters or something! lol. i couldn't agree more, freetime is spent working out, eating or watching TV...oh and i have to throw in cooking too. at work i do the same log into DF, fitday, crossfit, celeb blogs (hehe), email and once a day myspace. somehow i still manage to get all my work done too!

ok i'm going to try once more to attach my spreadsheet. making this in excel made it look like i was working hard!

[gymgirl]

tuesday, december 19, 2006

trainer day!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (subbed 12lbs ball)
Sumo deadlift high-pull, 75 pounds (Reps) (subbed 50lbs)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) (subbed 50lbs)
Row (Calories) (no rower, subbed summit trainer)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

WB: 34, 30, 24
SDHP: 16, 15, 16
BJ: 23, 21, 22
PP: 20, 15, 17
Summit Trainer: 9, 10, 11

total: 283

holy cow this was BRUTAL. news says the air here is awful due to power outages and people burning more to stay warm, so maybe that is part of the reason why my lungs were BURNING. when i was done, i laid on the floor for a good 3 min to catch my breath, made a sweat angel for tim, then coughed up some nice phlemb. hehe. took a 5 min rest then my trainer hit me with:

"Lynne"

Five rounds for max reps of:
Body weight bench press (1st round 75lbs, rest 65lbs)
Pull-ups (strict)

Post reps for both exercises in all rounds.

BP: 5, 8, 7, 6, 7
PU: 11, 7, 7, 6, 5

damn i was spent after todays double whammy WOD's. pukie almost came a knockin after FGB, and as my trainer called it, mr. gurgles, pukies cousin paid me a visit during lynne. my arms were really fried from wall balls and push presses. trainer said we should have done lynne first, but i really needed to get FGB over with, so we went that route. glad that is over. i have to admit it was nice to do some metcon and some strength in one workout. tomorrow is going to be my 4x8 day, and maybe a little run.

food:

carbs: 210g 42%
protein: 155g 37%
fat: 39g 21%

total cals: 1753

last night i woke up at 11:30pm starving. crawled out of bed ate 1/2 a zone bar then woke up again around 2am starving again. ate the last 1/2. i need to stock up on olives and some nuts like lady c suggested, hopefully something with higer fat content will fill me up enough so i can sleep through the night. between getting up twice per night to eat and twice to pee i'm feeling exhausted!

After that double WOD, my prescription is to take a mid-week rest day.

Better eat, eat, EAT!

[tim_mcf]

You did Lynne 5 minutes after Fight Gone Bad??? Holy crap, girl! I agree with Mr. P, you should really take it easy tomorrow. That's just insane.

[minime]

good job on the WOD(s) - you must have been tired after that!

and if u went to bed having eat 1500 calories.. i not surprised you woke up starving!

havent had a chance to look at your spreadsheet yet.. but i will

[gymgirl]

Originally Posted by tim_mcf

You did Lynne 5 minutes after Fight Gone Bad??? Holy crap, girl! I agree with Mr. P, you should really take it easy tomorrow. That's just insane.

approx. 5 min. i know i laid down for about 2-3 min, then rested maybe 2-3 min..so maybe my break was 5-8min before lynne. it still felt really soon!

you guys are right i should take it easy today, but i am planning on taking friday, sunday and monday off due to the holiday. friday i will take the whole day off of work and i need to go christmas shopping. i haven't purchased one thing for anyone i know, however i did do some christmas shopping for kids at the childrens hospital. shopping for kids is easy, it's shopping for friends/adults/family that is hard! i will go easy today, and do the 4x8 with exercises that are not as taxing as others. my trainer suggested dips/bent over bb rows, and front squats for legs.

hey minime, ya know what...i forgot to add my second zone bar in there...i think i had gone to bed with 1800 cals then had another zone bar on top of that! i know they are not the best, but when i am 1/2 asleep they are quick and easy!

last night i slept through the night without hunger pains which was nice. i saved my zone bar and ate it right before bed. and yes i will be EAT EAT EATING...