gymgirl's workout journal - Page 47

tim_mcf · 20-Dec-06, 03:11 PM

Quote:

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!

24 hours would have felt soon to me.

**gymgirl** · 20-Dec-06, 11:25 PM

wednesday, december 20, 2006

cardio:
3 mile run
1st mile: 6.7-7.0
2nd and 3rd mile: 400m at 8.0, 400m at 6.3 x 4

warm-up:
wide grip bb row: 45lbs 1x8, 55lbs 1x4
front squat: 45lbs 1x8, 65lbs 1x5, 70lbs 1x3

workout:

4x8 circuit: approx.80% of max
super set rounds with 1:30 rest between rounds

dips: assisted with 25lbs assist (shoulder hurt when attemped unassisted)
wide grip bb row: 55lbs

4x8: approx 80% of max

front squat: 70lbs

abs:
700 crunches at home with the ab roller

today was my first day trying front squats again after the knee incident. i'm so nervous that i am going to wake up again tomorrow in pain like last time. i didn't go ATG like i did in the past so hopefully that will help.

oh yesterday while doing FGB i saw this man look at me and shake his head, like 'damn your trainer is kicking your ass'. lol saw him again today and he stopped to ask me if i was training for something, because he said i work out really hard. i've noticed when i respond with 'no i'm not training for anything in particular" i feel a little weird, and i also get werid looks back...like wow you must be crazy then. lol. i think i read on the CF board that one guys response for when he is asked that is 'i'm training for life'. i like that and wish i had remembered it today.

food:

carbs: 216g 39%
protein: 176g 37%
fat: 50g 24%

total cals: 1925

20-Dec-06, 11:58 PM

Hi gymgirl,

Your runs are getting progressively better.

I'm a little confused for your miles 2 and 3. Did you mean 400m at 8.0 mph then 400m at 6.3 mph x 3 (not 4) for each mile?

**minime** · 21-Dec-06, 06:33 AM

pierini i think she meant that she ran 400m at 8mph then 400m at 6.3mph and did this 4 times. THis would make up 3200m (2 miles)

yeah gymgirl runs are getting better - u are now up to a 7.5min mile pace, soon you'll be at a 7. I am always running in intervals too.

good job on your 4x8 workouts - thats a good number for front squats. any time i try to do these they feel so uncomfortable i always abandon. I know i should try harder.

also good number for BB row - especially for 4x8

:

21-Dec-06, 08:27 AM

Thanks minime, that makes sense, it's just that I wasn't making sense when I initially read it.

JDR3 · 21-Dec-06, 01:23 PM

A couple days late but great job on FGB!
What was the last exercise you did?

**gymgirl** · 21-Dec-06, 02:15 PM

Quote:

Originally Posted by minime

pierini i think she meant that she ran 400m at 8mph then 400m at 6.3mph and did this 4 times. THis would make up 3200m (2 miles)

exactly, thanks minime. sorry pierini the way i wrote that was confusing! thanks you guys, i am slowly trying to get my runs faster. my legs still get really tight though. there is no way i can run a full mile at 8.0 though! i'll start slow doing the 400m fast and then maybe move to 800m and see what happens.

i'm realy like the 5x5, 4x8 deal, short sweet and to the point. i don't think i am doing front squats ever again. my knee is tight today and i didn't go ATG. it's nowhere near as bad as last time, but it is definitely tight.

JDR, what did you mean by what is the last exercise i did? do you mean yesterday or last time when i hurt my knee?

**gymgirl** · 21-Dec-06, 09:20 PM

thursday, december 21, 2006

trainer day! got to the gym 10 min early so spent some time foam rolling my stupid tight knee.

warm-up:

hang cleans: 45lbs 2x10

workout:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (sub 65lbs)
Ring dips (25lbs assistance)

tim: 9:05

my trainer made our own little 'ring' contraption by taking lifting handles, and hanging the strap part over the dip bar. actually felt a lot like being on rings. i've moved up in weight for cleans on WOD's, which made it a lot harder. trainer had me do hang cleans which are harder for me. not sure if they are harder for everyone or just me. have some nice red rasperries on my color bones from catching.

3x12: approx. 70-75% of max
:60 sec rest between sets

sumo deadlift: 95lbs
regular deadlift: 95lbs
regular deadlift: 95lbs

HSPU: 3x12
:60 sec rest between sets

body row: 3x12
:60 sec rest between sets

again i was beat after this workout. my grip was failing misrably on the deadlifts. it's never really been a problem for me before, trainer thinks it was becuse we just did a lot of cleans. i hope thats the case because my showing was pitiful. tried regular, mixed and hook grip all to no avail. HSPU were not so good after the first set either. sigh. tomorrow is a much needed rest day.

food:

carbs: 208g 36%
protein: 191g 39%
fat: 55g 25%

total cals: 2026

JDR3 · 22-Dec-06, 12:55 AM

Awesome workout, hang cleans are definitely harder for me.
Nice job with the homemade rings! Great time.

I think your hands were just tired from Elizabeth also.
And I hear you on the rest day!

Oh, I just didn't know what a Summit Trainer was.

22-Dec-06, 12:57 AM

So now I have a name for those marks when I do power cleans: rasberries (not sure about the correct spelling) - easy to remember. Reminds me of those high school hickies.

Enjoy your much-deserved rest day!

**minime** · 22-Dec-06, 06:04 AM

great workout gymgirl! grip issues on deadlift.. i hear ya.

nice job on the power cleans : 65lbs is great!

you got a lotta protein yesterday! enjoy your rest day today.. sounds like you need it

**gymgirl** · 23-Dec-06, 03:10 PM

Quote:

Originally Posted by JDR3

Oh, I just didn't know what a Summit Trainer was.

ohhh, the summit trainer is pretty much worthless IMHO. its like a mix of a stairmaster and elipitical. takes forever to get started so lots of time wasted there. lol glad to know hang cleans are harder for you to. i guess it makes sense as you have less momentum moving the weight up.

Friday, December 22, 2006

complete rest day!

went to bed at 9:30pm on thursday and got up at 8:30am on friday. i guess i was pretty tired. lol b/f and i went downtown to do some christmas shopping then we came back and i took a 2hour nap!

that evening a girlfriend of mine and i went to go see the Dancing With the Stars Tour! haha. YES i am serious! it was freckin awesome too!

Food:

carbs: 200g 40%
protein: 132g 30%
fat: 59g 30%

total cals: 1852

*funny i got the perfect 'zone' macro breakdown! cals are high for a rest day, but i was hungry! i was so hungry at dancing with the stars that i had to get one of those pretzles, but with no salt. it was awful, i just needed something in my stomach and i already had eaten my zone bar.

**gymgirl** · 23-Dec-06, 03:58 PM

saturday, december 23, 2006

cardio:
3 mile run:
800m warm-up at 6.7
5x of 400m at 7.7, 400x at 6.3

warm-up:

power clean: 45lbs 1x10
snatch: 45lbs 1x5, 55lbs 1x3
push-press: 45lbs 1x18, 65lbs 1x3
weighted pull-up: 15lbs 1x2

5x5 circuit: approx 90% of max:
2 min rest between circuits, 30-45 sec rest between exercises

snatch: 55lbs
weighted pull-ups: 15lbs
push-press: 65lbs

5x5: approx 90% of max:

overhead squat: 55lbs

this work out kicked my butt. will post food later, off to sit in the salon for 4 hours.

**gymgirl** · 25-Dec-06, 01:50 PM

monday, december 25, 2006

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

12/25/06
20-21-20-21-21-21-22-22

score=20

compared to tabata scores from 10/14/06:
20/20/18/19/18/19/18/18

score=18

nice and easy WOD. focused on form and watched my squats in mirror. definitely do not look like picture 3 from last weeks example. i'm inbetween #2 & #3. I can't even go 1/2 way to parallel while looking like #3.

this was much easier then the regular tabata squats. extra 20 sec of rest really helped.

700 crunches on ab roller.

gonna make some chocolate and peppermint bark then head down to the folks house for christmas dinner! my dad thinks i got him a starbucks gift card (that's all he ever wants, says he has everything) mom only wants some martha stewart book. surprising them both with that plus a cashmeire scarf for dad and this northface fleese jacket that i know my mom has been trying to find in her size. my mom is shorter and smaller then me, so she has even more trouble finding stuff in her size! i love giving presents! ya for christmas!

merry christmas everyone!

**gymgirl** · 26-Dec-06, 04:09 PM

i ate way too much on christmas. breakfast and lunch were not bad. by the time we got to my parents house, i was starving again. snacked on cheese, crackers, hummus,veggies. i grazed all afternoon then loaded up my plate for dinner. luckily it wasn't THAT bad, had a nice huge piece of copper river salmon, smashed potatoes, spinakopita, salad, steamed veggies. then apple pie and a cookie for dessert. when we got back to seattle i wasn't even that hungry but dug into the leftovers anyway. ****, christmas only comes once a year! oh and i can't forget the 2,3 or maybe 4 glasses of wine.

tuesday, december 26, 2006

cardio:
2 mile run on treadmill at 0.5% incline
800m warm-up at 6.7
400m at 7.7
400m at 6.3
400m at 7.8
400m at 6.3
400m at 8.0
400m at 6.3

Trainer Day!

workout:
made up saturdays WOD today:

Complete as many rounds as you can in twenty minutes of:

10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft (sub 12 towel pull-ups)
7 Ring Dips (assisted make-shift ring dips)

5 rounds plus 9 pull-ups

my trainer made a good point that towel pull-ups are harder then rope climb, and that 12 was probably a closer equivelent to a 15 foot rope climb. definitely felt like the whole 20 min was full of pull-ups. hope me shoulders feel ok tomorrow.

4x8 day:
1:00 min rest between sets
sumo deadlift: 90lbs

4x8 circuit:

push-ups: 2 sec count down, 2 sec count up. thighs and nose to ground
body rows: feet up on stability ball.

today is the last day of my 5 day weekend. bummed i have to go back to work tomorrow, but atleast it is only for 3 days. going to spend the day on the couch reading and catching up on TV!