gymgirl's workout journal

[gymgirl]

thanks everyone! i can't figure out if it is crossfit or the 5x5,4x8, 3x12 workouts that are helping me build up some strength...i better enjoy it now before i plateau...lol

pierini, i'm very interested to hear your comments regarding the bf% ordeal.

Originally Posted by minime

wow - GREAT job on the big lifts gymgirl! you are so strong now! was your squat a low one? and do u feel that you could have done more than one rep at these weights?

I am blown away: i think that with 155 on the bar if i squatted down i wouldnt be able to get back up!

hey, minime! my squat was definitely not ATG! i'm gussing parallel and not much past that. the first attempt i did not go down far enough so my trainer made me try again. i too get that feeling of getting stuck down there. i reach that weird sticking point and just have to push right back up or i'm not gonna make it! I definitely could not have done more then 1 rep at these weights. maybe 125 but above that probably not. it actually felt really cool to have two 45lbs plates on the bar. lol i know it is stupid but it felt cool. lol

p.s. i think you could definitely do 155. last week when doing a higher rep volume i was only able to get 120 and i think i even failed on that. i think the 1 rep attempts, as opposed to the 3-5 reps save your legs a bit so you are able to increase the weight...if that makes sense...

oh and yes, totaly relieved with the BF% even if it was silly! Now i feel like i didn't waste the last 4-5 months in the gym. lol about your weigh in at the hospital. you are at the freckin hospital, something must have really been wrong and you were worried becuse the scale weighed you 5lbs heavier...lol sounds like something i might have done too....you are right we are pretty crazy sometimes!

Hi gymgirl,

I would have paid $100 for a ringside seat to see the look on your face the first time you stepped on your new scale and got those bizarre readings.

And I can imagine your mindset the following time when you jumped on it over and over, each time giving you a different reading. Funny, funny, funny.

So let me tell you my experiences. Remember, I'm an accountant so I thrive on capturing data and recording it.

Contrary to what most people say, every morning I jump on my scale and weigh myself and note my BF% reading. I record it in my training journal faithfully, so I have alot of historical data. Sometimes, but not very often, I will jump on the scale in the afternoon. I always measure myself unclothed, normally before jumping into the shower.

What I have discovered is that my morning BW is normally a 1-2 pounds lighter and my afternoon BW, and my morning BF % is normally 3% higher than my afternoon BF%. IronMan posted a link once (don't know where it is) that hydration levels will impact the readings. For example, a lower hydration level will cause the BF % to read higher. That seemed to be the opposite of what I would expect. I would think that higher hydration level would give a higher BF % reading.

Anyway, my morning reading this morning was 180.0 lbs. and 16.0% BF. I have been consistent at 16.0% BF for the last 6 mornings. Two afternoons ago I was 12.5%. Based on how my body is looking (mirror test), I believe I am probably 12-13%, not 16%. Yet I continue to measure myself in the morning, knowing that this reading will be higher. As Brat said, it is the trend that matters.

Another thing. Eat alot of pizza, or other processed food high in sodium and watch your BF% readings go up.

[tim_mcf]

Getting strong! Great work!

[gymgirl]

Originally Posted by pierini

Hi gymgirl,

I would have paid $100 for a ringside seat to see the look on your face the first time you stepped on your new scale and got those bizarre readings.

And I can imagine your mindset the following time when you jumped on it over and over, each time giving you a different reading. Funny, funny, funny.

haha pierini...i bet the look on my face was priceless! thanks for taking the time to share your experiences with the scale readings. I too would have expected higher hydration levels to lead to higher body fat reading...very interesting. i really appriciate you sharing your story.

tim, thanks.

wednesday, january 24, 2007

cardio:
3 mile run at 0.5% incline

800m warm-up at 6.5-6.7
400m at 7.6
400m at 6.3
400m at 7.7
400m at 6.3
400m at 7.8
400m at 6.3
400m at 7.9
400m at 6.3
400m at 8.0
400m at 6.3

this was so hard today. legs were sore and lungs were burning. this was much easier last saturday.

warm-up:

shoulder warm-up
deadlift: 45x10, 85x5, 95x3, 105x1

"Diane"

21-15-9 reps of:
225 pound Deadlift (105lb)
Handstand push-ups (against wall)

time: 5:44

20 sec slower then on 11/18 but 20lb heavier on deadlifts, so i can live with the slower time i guess. everything broken, but made the first round of 21 deadlifts ALMOST all the way...grip was failing and had to set the bar down on the 20th rep. legs are very sore from yesterday (who would have thought a 1 rep workout would make me sore?) maybe it's from filthy fifties too. i have my trainer tomorrow, and am really looking forward to friday's rest day, my body needs it. i am surprised how much yesterday took out of me.ive been constantly hungry today as well.

food:

carbs: 221g 40%
protein: 166g 35%
fat: 54g 26%

total cals: 1964

p.s. i've noticed that since i've been increasing my fat slightly am not feeling AS hungry as i did when i was kepping my fat 19%-23%, thanks for the tip lady c!

[JDR3]

Good job! 105 dl :

I don't think the 3 mile run helped your time either, maybe should have run after Diana.

[gymgirl]

thanks JDR and you are probably right! I just don't really like running...i mean i like the way i feel aferwards but i don't really enjoy doing it...so i usualy just do it first or else it won't get done! the days when i have done the WOD first, i just can't get myself to run at all! I was also planning on doing Brat after Diane, but was way too spent!

Thursday, January 25, 2007

warm-up: 1 mile run at 0.5% incline, 8:53

Trainer Day!

workout:

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps (sub 45#)

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

3 sets: 25/25/25

worked on going as low as possible. definitely not as low as nicole, but working on it.

5 rounds each for time of:

2x through agility course*
15 walking bosu lunges
7 db swing-ups (30lbs)
monster run over bosu (15 steps each side)
7 burpees
7 back roll into wall ball throw

*running inbetween 5 punching bags 20 feet to the wall/20 feet back and through 5 punching bags again= 1

round 1: 2:56, rest 1:15
round 2: 2:38, rest 1:20
round 3: 2:48, rest 2:15
round 4: 2:42, rest 2:00
round 5: 2:30, fell to floor for sweat angel time

this workout sucked. i don't know if my body is just tired or this stupid pre-totm crap is just wearing me down, but everything seems 10x harder then usual. i can't wait to just lie on the couch tomorrow night.

food:

carbs: 217g 37%
protien: 178g 37%
fat: 56g 26%

total cals: 2013

i was starving all freckin day.

[tim_mcf]

That's a really interesting workout. Could you explain this a little more please:

7 back roll into wall ball throw

[gymgirl]

Originally Posted by tim_mcf

That's a really interesting workout. Could you explain this a little more please:

yeah no problem tim. so you start in the position of a regular wall ball throw, squat down onto your heels, let your but hit the floor then roll back onto your shoulder blades. you let your feet come up off the ground as you roll but your legs stay tucked. it's a very fluid motion once you roll back onto your shoulder blades you roll back up to your feet, right into the low squat postion and move into a wall ball throw. i guess you are supposed to generage more momentum from the roll...

it's almost like doing those ab exercises with a partner where you do sit ups and use your momentum on the way up of your sit up to toss the ball, except on this your feet are actually coming up when you roll back and you dont toss the ball until you are back in the wall ball starting position....geeez that probably made no sense at all. let me know if i should explain better...

[tim_mcf]

No, that makes sense, and it sounds tough. I have the feeling that I would never make it back to my feet for the throw.

[gymgirl]

friday, january 26, 2007

rest day.

fell asleep at 8pm on a friday night! woke up a bit right before 10 and back to sleep by 10:30.

saturday, January 27, 2007

cardio:
3 mile run at 0.5% incline

800m at 6.5-6.7
400m at 7.6
400m at 6.3
400m at 7.7
400m at 6.3
400m at 7.8
400m at 6.3
400m at 7.9
400m at 6.3
400m at 8.0
400m at 6.3

warm-up:
clean: 45x10, 65x3
dips: created fake rings using those handle things and threw them onthe assisted dip bar. 25lbs assistance 1x5

workout:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (sub 65#)
Ring dips (assisted ring dips, 25lbs)

time: right under 9 min but I DON'T FRECKIN KNOW

ok I need to vent. I am so sick of all these new people in the gym. After I did my warm-up dips this lady asks if I am done. I tell her not really and that I will be working back and forth. She wants to work in,and I tell her to just go ahead and do what she needs to do now because once I start I will be doing this for time (btw I can't believe I actually used one of the submissions for the tagline of a crossfit shirt "no you can't work in, I'm doing this for time") lol. Anyway, all was well, I waited for 10 min until she told me she was done, I went back over adjusted the weight and started in on Elizabeth. I'm going back and forth, I am doing my cleans maybe 20 steps away from the assisted dip machine, and I finish my last 9 cleans and run back to do my last 9 dips and GUESS who is on the assisted dip machine again? THIS FRECKIN LADY. Why the hell tell me you are done then go back for more? anyway I was so disoriented and tired I ran up to the machine before I noticed she was there, I glance at my watch which was at 8:33,and stand there for about 20 seconds until shes tells me (with full on attitude) "I have two more sets". I must have sighed really loud and I said something like forget it, my time is ruined now anyway. i just dropped down and did 9 push-ups because i couldn't think of anything else to do...by this time it was like 9:35 or something. I'm guessing my actualy time would have been right under 9 minutes which was way i was so mad, it would have been a PR. last time I had 9:05. seriously I know i shouldn't be but I am still mad. It's one thing if we didn't have this conversation before and she just happened to get on there not knowing I was using it...but the fact that we discussed this and I gave her the damn machine for like10 min beforehand is just rude.

I took that anger and finished up with a quick 4x8 day.

4x8 circuit at 80% of max: 1:30 sec rest between circuits

push press: 60lbs
bent over barbell rows: 60lbs

should have finished up with some legs, but my legs were on fire from those cleans (tried to make them squat cleans as much as possible) also have already done squats and OHS once this week and Deadlifts twice.

I'm going to try to relax now and calm down a bit. sometimes being someone who is so competitive with themselves is not a good thing.

Calm down gymgirl, you didn't have your Friday night vino.

Good workout, the distraction is but a small hiccup in your lifetime training fitness. Maybe the lady learned a thing or two about how to train pedal to the metal style. If she did, it was worth the distraction.

Enjoy the rest of your weekend!

[tim_mcf]

She was probably scared.

You just need to get to work on the home gym!

[no-frills]

She was obviously a "rookie" ..... give her a month and she will still be paying her gym membership but you won't see her until next January when she is starting up all over again.

[Rufiedodg]

I can relate to your anger Gymgirl. Once you get a good rhythm going it sucks to have to stop.

I like the part where you dropped down and did push-ups! Holy crap! I bet she got your point then!

I would be afraid to do super-set stuff like you're doing at my gym. It gets say to crowded. I think a nice home gym might be the way to go with stuff like that.

Anyway--I enjoyed the rant

Dan

[CF-OC_gal]

I love the estrogen coming through!:

Next time eat her alive!

I'm torn on what to say. Most gyms I know only allow circuit training at certain times or dedicated stations because of that exact thing. I'll bet she didn't have a clue about why timing was important to you and from the sounds of you gym managers, your style of training is not exactly their bread and butter.

I feel for you.