gymgirl's workout journal - Page 5

**minime** · 11-Jul-06, 08:24 AM

hey gymgirl - i know it sucks to be patient, but hang in there - just think someday its gotta be fully better then u can exercise to the max again! And eat loads to compensate! (mmm extra food!)

my knees feeling a bit better - but definitely not back to normal. Like you i am trying to 'listen' to my body and stop when I feel like i should...but sometimes I just want to stick my fingers in my ears and go 'la la la' etc. and ignore it! haha obviously not the best idea in the long run!

Im thinking ill take a nice long jog on sunday (the nine mile loop) and if it hurts ill walk most of the way.

You said at the beginning of your journal you wanted to compete - do you have a particular competition/timeframe in mind? I don't think I could ever have what it takes to put in the work needed for that - I admire your dedication.

dana82 · 11-Jul-06, 10:38 AM

I just started reading your journal your an inspiration! Do you have any pics because the ones in the beginning wouldn't work for me!

**gymgirl** · 11-Jul-06, 12:23 PM

hey, minime! glad to hear your knees are feeling better! i know the feeling of wanting to plug your ears and go 'la la la la la' haha. as for competing--no particular timeframe in mind, maybe in the next couple of years? it's just something i've always had an interest in...i don't think i'd care how i placed, i'd just want to compete once just to have done it. yes i am weird. :-)

Monday 7.10.06

i forgot to post my workout from yestarday.

cardio:
30 min on eliptical @ 8.4, 3.67miles

worked out with my trainer, and took measurements again.

Measurements:
7/10/06 weight- 103lbs, bodyfat- 14.1%. Last measurements were from 4/24 weight- 106lbs, bodyfat- 14.8%..lost some weight since i injured my back.

As many rounds as possible (AMRAP) in 20 minutes of:

7 pull-ups
7 bench press (60lbs)
7 V extentions

9 rounds plus 5 pull-ups. first 3 rounds of pull-ups unbroken, all rounds of bench and v extentions unbroken. at round 4 pull-ups started to look like 5/2, then 4/3 then 3/2/2.

Totals:
68 pull-ups
63 bench press reps
63 V extentions

we are still moving a little slower due to my back, but i atleast feel like i got something accomplished.

then we did some arm work...

tricep ext. super sets- 12.5lbs 2x15, 7.5lbs 2x15
overhead cable ext.- 10lbs 1x7
d.a.c. skull crushers- 5lbs 2x20
dumbell reverse curls- 7.5lbs 2x20

It was a good workout, and my back is feeling much better today.

Food:

carbs: 179g, 44%
protein: 111g, 32%
fat: 36g, 24%

total calories: 1507

**gymgirl** · 11-Jul-06, 12:39 PM

Quote:

Originally Posted by dana82

I just started reading your journal your an inspiration! Do you have any pics because the ones in the beginning wouldn't work for me!

hey dana! thanks for dropping by! i just fixed the links, so they should be working now.

have a good day!

**midgetcop** · 12-Jul-06, 03:31 AM

Glad your back is feeling better.

:

**gymgirl** · 12-Jul-06, 12:04 PM

thanks midgetcop!

tuesday, 7.11.06

cardio: back was feeling decent so i was able to do a light run for 3 miles at 6.4

shoulders:
(still light on the weights)

upright rows- 30lbs 3x20

on bosu--flat side up
front/side raises- 10lbs 1x10, 12.5 2x8

one leg, on bosu--flat side up
shoulder press-- 15lbs 2x10, 12.5lbs 1x15

shoulder press with ez curl bar-- 20lbs, 3x20

straddle press to handstand, 5 reps

then i finished with some physical therapy exercises.

food:

carbs: 173g 48%
protein: 86g 29%
fat: 31g 24%

total cals: 1313

**minime** · 13-Jul-06, 08:07 AM

hey gymgirl - thats great you could get some cardio in! and still keeping the cals low i see...this will leave you some leeway for saturdays 'wedding' cheat!

**gymgirl** · 13-Jul-06, 02:33 PM

grrrr, i wrote an entire post and it got deleted when i hit submit...i'll try again.

haha, yes i can't wait for the wedding cheat! i'm hoping to get some cardio in today and tomrrow...i've got physical therapy today, so hopefully i won't be too sore and can run later.

Wednesday, 7.12.06

Yesterday I worked with my leg trainer...yes yes I have two trainers, crazy i know. The leg guy I have been with for over 3 years now, and my other trainer is the guy who puts me through the cross-fit type workouts. They both are so great and work me in completely different ways. Before the leg trainer i had not done legs in over 3 years. I always had an excuse like ' i'm going to run tomorrow and i don't want to be sore', or I don't want my legs bigger...etc. I finaly got with this guy (who coaches taeqwando (sp?) and is a personal trainer for athletes) to train me, and once i started in on working my legs, everything changed!

so yesterday was the first leg workout in 6 weeks. My back finally felt good enough to do a light leg workout. I don't know the names of most of the exercises, but I will describe as best I can.

Legs:

3 rounds of:

front lunge to back lunge- 8kg ball 20 reps each leg
walking lunges- 30 reps
DB squats- 15lbs each hand, 20 reps
step ups- 20 reps each side

next was hamstring curls with the stability ball, and some bridge work. Finished with some PT exercises. It felt good to get some legs in there, but I can't want to come back full throttle.

Food:

Carbs: 181g, 48%
Protein: 83g, 26% need more protein
Fat: 38g 27%

Total Cals: 1406

**midgetcop** · 13-Jul-06, 02:36 PM

Start drinking those protein shakes, girl!

**gymgirl** · 14-Jul-06, 11:42 AM

Quote:

Originally Posted by midgetcop

Start drinking those protein shakes, girl!

i know, i really need to! i keep forgetting to look at the ex. date on my box of myoplex. i also need to research about getting just a whey powder that is not necessarly as heavy at the myoplex shakes i have.

Thursday, 7/13/06

I had physical therapy today, which went pretty well. the good news is, she thinks my injury is pretty much healed, but that i am out of allignment, which is causing my muscles to compensate when i work out. i guess the good news is it's not realy my disc anymore and now i am working on exercises to strenghthen my weaker muscles, which should correct the problem. i've got about 30 minutes of physical therapy exercises to do per day, but i will do them so i can get back to 100%!

Cardio: did this right after PT so again took it a bit light.

35 minutes, ran 3.35 miles at 6.5

Biceps (skipped triceps since i was short on time)

curls with ez curl bar- 30lbs 3x20

superset of 7's and hammer curls on bosu, flat side up
7's- 10lbs, 1x21, 12.5lbs 2x12.5
hammer curls- 15lbs, 3x10

finished up with some PT. can't wait to start lifting a little bit heavier. i'm trying to stay patient and lift a little more every week or so depending on how i feel.

food:

carbs: 199g 43%
protein: 119g 30%
fat: 47g 27%

total calories: 1704

14-Jul-06, 11:53 AM

Hi gymgirl,

This is the whey protein that I am currently using:

http://www.nextag.com/Champion-nutri...46/prices-html

A scoop with water is 130 calories, 4 grams of carbs, 23 grams of protein and 2 grams of fat. This stuff mixes very well just by stirring it with a spoon. I like the taste.

**gymgirl** · 14-Jul-06, 11:59 AM

thanks pierini! i'll have to look for it at the suppliment store on my next visit. it's pretty cheap too! glad to know it tastes ok too. i hate buying a tub of protein, only to find out i can't stomach the taste!

**midgetcop** · 14-Jul-06, 07:06 PM

Whey with water?

Ick.

14-Jul-06, 08:20 PM

Quote:

Originally Posted by midgetcop

Whey with water?

Ick.

This stuff is surprisingly good with water. Otherwise I wouldn't be doing it that way.

**midgetcop** · 14-Jul-06, 08:35 PM

Hmm...maybe I'll work up the courage to try it...