gymgirl's workout journal

[gymgirl]

wednesday, december 27, 2006

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

warm-up:

OHS: 45x10, 50x6, 55x3

"Nancy"

5 rounds for time of:

400m run
overhead squat, 15 reps (55lbs)

time: 16:34

i was pleased with the time, i was guessing about 20 min. first time doing nancy so it's nice to have a benchmark. OHS got a little shaky and during round 4 i almost lost the bar. had to really focus on using my TA, and my entire core for stability.

cooled down for a few minutes and decided to attempt todays WOD.

Shoulder press 3-3-3-3-3 reps

45x3
50x5
55x3
60x3
55x3

shoulders were already pretty tired from yesterday, and from nancy as well. was hoping to get 65, but right shoulder was giving me slight problems, and decided to play it safe. i think my chest is just tight from the push-ups yesterday. need to hit it up with the tennis ball and see if i can loosen that and my shoulder up a bit.

food:

carbs: 240g 43%
protein: 156g 33%
fat: 50g 24%

total cals: 1960

oh and as a side note. i can barely fit into my jeans! my legs and butt are getting bigger. i've noticed the jeans were getting tighter (good thing they have stretch in them), but today i could hardly move, thought they were going to split open. it's a nice change after dealing with stick legs and saggy butt when i was injured and unable to squat and deadlift. it's not like i am lifting THAT heavy of weight,but dang...i'm getting some ba-donk-a-donk. haha. i thought i'd be freaking out more that i was getting bigger and clothes are tight, but my body feels firmer so i'm guessing it's muscle and not fat. oh also it's funny, one of my co-workers (who always complains about her big butt) passive aggressivly says 'you are so tiny, but you do have a butt' i think she is trying to give me a backhanded compliment, but i love it...and i say I KNOW! finally i have worked hard for this. i don't think she liked that response. hehe.

[tim_mcf]

Nice job on Nancy. I did that one on 11/8, ohs with 65 lbs (not much more than you used at all), and you beat me by 5 minutes. Dang you're tough, girl.

Congratulations on the ba-donk-a-donk.

Hi gymgirl,

If you got it, flash it. Isn't that what you are supposed to do?

[JDR3]

Gymgirl nice work on Tue's Wod!
Solid work yesterday, great time on Nancy!

[gymgirl]

Originally Posted by tim_mcf

Congratulations on the ba-donk-a-donk.

haha thanks tim! yeah that nancy was a tough one (i don't know why i say that, every WOD is pretty tough!)

and pierini...lol.

ok quick story/rant. yesterday at work, everyone was asking abou new years resolutions. someone made a joke to me 'what are yours? eat better and exercise more?" anyway, two people tossed around the idea of packing their lunches as their new years resolutions. i encouraged them to commit to that, and tried to explain how much money they would save, and how easy it is if you cook things like chilis and stews that can last all week long. one lady actually said to me, 'but it is too much work'. sadly she was not referring to the cooking itself but instead the effort it took to walk from our office to the refridgerator and back up. the really sad part is it is 26 steps from our office to the elevator and 15 steps from the elevataor to the fridge and microwave! how hard is that? When i offered that up, she tries to justify it with 'but before my desk was right next to the kitchen. i didn't even have to get up out of my chair to get food, i just wheeled over to the fridge. seriously if walking a total of 41 steps to get food and 41 steps back is too much work, i cannot help you. if that wasn't enough she then went on to say she refuses to eat oranges, or apples because she has to get up and wash her hands after peeling an orange. just counted, and it is 10 steps to the bathroom. i mean if you want to change you have to put forth some effort. i guess she dosen't want it bad enough. sorry just had to rant about that, it's quite disheartning that even that small of an effort seems like too much work for most people. ok i am done. sorry for that.

Hi gymgirl,

Here is a link to Clarence Bass' website about the mindless margin:

best diet - Mindless Eating

What is interesting is how people ate less the further the food was from them. This reminds me of your friend. Maybe you should share this article with her, but if she doesn't want it bad enough then she may need to hit rock bottom first.

[CF-OC_gal]

Wow gymgirl, I am absolutely fascinated by your workout growth and accomplishments! It's a mystery to me as to what "drives" you. That is a compliment by the way.:

Your coworkers seem like numbskulls! It makes me glad I never really had a typical career in typical corporation (or the government).

[hou059]

Hey gym girl, just wanted to comment on your pics, you look great. Secondly, I wanted to ask where you got the idea for your routine, I am speaking of the rounds you do in 20 minutes? Did you create that routine? I am always looking for different ways to workout.

[gymgirl]

Originally Posted by pierini

Hi gymgirl,

Here is a link to Clarence Bass' website about the mindless margin:

best diet - Mindless Eating

What is interesting is how people ate less the further the food was from them.

pierini, thank you for that link. what an interesting read! i got busy at work and wasn't able to finish (will read the rest tomorrow) but very interesting. makes sense though. i loved the popcorn example as well as the chocolate study with the secretary. can't wait to finish reading.

oh and i don't think any of my co-workers would appreciate me giving them that link!

Originally Posted by Brat

Wow gymgirl, I am absolutely fascinated by your workout growth and accomplishments! It's a mystery to me as to what "drives" you. That is a compliment by the way

brat, thank you so much for the nice compliment. it means a lot especially coming from you. i say that because, you and lady c are like the female mentors for us ladies around here. you both have so much knowledge, and are always very helpful. you really know your stuff and always encourage us who mentally have a hard time moving up those, calories to EAT!

Originally Posted by hou059

Hey gym girl, just wanted to comment on your pics, you look great. Secondly, I wanted to ask where you got the idea for your routine, I am speaking of the rounds you do in 20 minutes? Did you create that routine? I am always looking for different ways to workout

hi, hou059! thanks for stopping in and for the nice comment. I usually follow the crossfit WOD (workout of the day) www.crossfit.com. it is a great program founded by greg glassman. the program consists primarly of compound movements and shorter high intensity cardiovascular sessions. if you have some time and want to get an idea of what crossfit is all about, i suggest you read this article from the crossfit journal http://www.crossfit.com/journal/library/Foundations.pdf. there are a few folks here (tim_mcf, JDR3, minime, no-frills) who follow it pretty regularly, and someothers (pierini, brat, midgetcop) who encorproate some crossfit WOD's into their regular training routines.

with crossfit, it's almost always something different. some days you will do as many rounds in 20 min of say 5 pull-ups, 10 push-ups, 15 squats. then the next day you might do hang cleans: 3 reps-3-reps-3 reps-3reps-3 reps- 3 reps in as much time as you need. and work on building up strength. then one day you might do 21-15-9 reps for time of deadlifts and handstand push-ups. you can also create your WOD's if you desire! i'm not trying to be a crossfit evangilist or anything, lol but i know others will say the same. if you are looking to switch up your routine this will give you variety! if you have any questions myself or any of the others i'm sure will be willing to help out.

ok todays workout to follow....

[gymgirl]

thursday, december 28, 2006

warm-up:
1 mile run on treadmill at 0.5% incline, 7.0mph

foam rolled my IT band, and stretched legs and shoulders.

trainer day!

workout:

10-8-6-4-2 reps on each side of:

turkish get-ups (15lbs db)
10, 25lbs dumbell swing-ups inbetween sets

today's WOD
Three rounds for time of:
Row 1000 meters (sub. 100 SDHP, 30lbs)
45 pound Thruster, 50 reps (30lbs thrusters)
30 Pull-ups

time: 35:40

round 1: 10:40
round 2: 14:00
round 3: 11:00

ok this WOD was AWFUL. seriously after the first round the only words out of my mouth were f-bomb, followed by f-bomb, followed by f-bomb. my time also includes a 2 min break smack in the middle of the second round where i had to run out of the gym because i felt pukie was near. went outside, spit a bit, came back and finished it up. i was drenched after this one. I really wish our gym had a rower becuse 100 SDHP's have got to be harder then rowing 1000m. i probably would have added 10 min onto my time if it weren't for my trainer telling me to keep going. he had me do the last round of SDHP's tabata style, 20 sec work/ 10 sec rest. it was awful. this whole workout was awful! when i was done i was so lightheaded, started to leave and the gym owner had me sit down...lol he even gave me a naked protein drink, which was nice of him. the funniest part is i took it and looked at the nutritional info before drinking it, thinking how is this going to fit into my macros? lol, drank 1/2 of it and ate a zone bar then felt good enough to drive home. i'm anaticipating a hungry day tomorrow.

food:

carbs: 232g 44%
protein: 168g 37%
fat: 38g 19%

total cals: 1897

need to get my carbs down and fat up!

Hi gymgirl,

Interesting read on your performance and evaluation of today's WOD. When I saw it I told myself that I wanted to do it, but I exercised restraint as I need to taper for my New Year's Eve 2 mile fun-run. But it is on my short list of to do WODs. 30 pullups seems like alot coming off 1,000 meters of rowing pedal to the metal. Hope to conquer, err I mean get conquered by, this one ASAP in early January.

Now eat, rest and recover.

[JDR3]

Gymgirl you are not exactly getting me fired up for tomorrow!
I'm sure Mr. Pukie will be close by tomorrow, I'm just hoping I can hide from him!!
I'm almost to the point to where I'd be willing to buy a rower for the gym!!!!!!!

Great job on the WOD

[tim_mcf]

That's a great performance on "Jackie times 3". I'm really impressed by your improvement in round 3 over round 2. I wimped out and only did one round of this one.

[minime]

hey gymgirl! havent been on in a while but just reading your last entry made me feel guilty and lazy lol. 'Jackie times three' looks absolutely horrible! i suspect that the sdhp are a lot harder than rowing... your gym really needs to get a rower!!

oh, and i also want to say congratulations on your ba-donk-a-donk... i laughed when i read that i feel like mine maybe growing too.. soon we will both leave the era of size zero pants behind us...

[no-frills]

abs:
700 crunches at home with the ab roller

Holy cow!!!! no wonder you are in photos for your abs... :

I struggle with 3 sets of 25. I am sure you can tell I prefer to do cardio vs any ab work. I really need to start incorporating regular ab exercises into my daily routine and would really appreciate a few suggestions.