gymgirl's workout journal

[CF-OC_gal]

Originally Posted by gymgirl

ok i am a complete nerd, but i love putting data into spreadsheets. i'm so thankful that i have tracked most of my workouts in my journal as i spent hours yesterday finding old workout times and modifications for all the named WOD's i've done.

I'm right there with you. I've created a full page check list to print off and track various fitness goals, workouts, eating targets water consumption targets and female cycle day. It was really a motivator to get me back righting the wrongs from a lifestyle point of view.

So I know why you do it.

[WolBarret]

Originally Posted by Brat

I'm right there with you. I've created a full page check list to print off and track various fitness goals, workouts, eating targets water consumption targets and female cycle day. It was really a motivator to get me back righting the wrongs from a lifestyle point of view.

So I know why you do it.

Two Nerds. This journal officially has two nerds in it. Nerds with Abs.

[maverick]

Originally Posted by WolBarret

Nerds with Abs.

Not the NWA that I'm familiar with, but also entertaining.

[.V.]

I'm glad I'm not the only one who records everything in detail, makes spreadsheets, and tracks every detail of what I've done and plan to do.

I know what I'm going to be attempting to lift 8 weeks from tomorrow.

[Lady C]

Originally Posted by gymgirl

so here it is if anyone cares, i made a spreadsheet listing all the named WOD's, even ones i have yet to attempt..

Hey thanks! You just saved me from entering in some Nerd data. Now I just get to analyze it.

BTW: <entering my own nerd zone- I'm an engineer so I analyze things 'til they bleed> why did you list Cindy three times instead of making a different column for each event? <exit nerd zone>

Note: we don't need to see who is the nerdiest!

[Rufiedodg]

Originally Posted by a_welch503

I'm glad I'm not the only one who records everything in detail, makes spreadsheets, and tracks every detail of what I've done and plan to do.

I know what I'm going to be attempting to lift 8 weeks from tomorrow.

Interesting subject here.

Last time I talked to this guy, he had mapped out each and every lift (with poundage’s) for the next 3 months. He knew also how fast his rowing intervals were going to be at each weekly session for the same 3 months

Imagine—knowing exactly how much weight you’re going to lift for a given number of reps, for each and every workout for 3 months ( even though the reps vary depending on the cycle). This covers a complete 3 month cycle, which includes 3 phases (he uses a different number of reps in each phase) within the cycle. You would have to know yourself pretty dam good to be able to do that.

This is not to say the program goes without adjusting from time to time but I suspect most of the time—he is right on target

Notice the size of his legs at the age of 69. Most males loose a lot of mass in their legs as they age. He as managed to avoid this big time.

Even more amazing is that he went through hip replacement surgery last year yet still managed to show good legs.

Amazing!
Dan

[gymgirl]

Originally Posted by Lady C

Hey thanks! You just saved me from entering in some Nerd data. Now I just get to analyze it.

BTW: <entering my own nerd zone- I'm an engineer so I analyze things 'til they bleed> why did you list Cindy three times instead of making a different column for each event? <exit nerd zone>

Note: we don't need to see who is the nerdiest!

LOL! oh good i am so glad you guys do this stuff too. we are all nerds! : it was interesting reading what each of you use your spreadsheets for.

lady c, my dad was an engineer (he's retired) and he too would analize things to death, he couldn't sleep until something was figured out. i used to go to bed and leave him with my math homework. lol. anyway i entered cindy 3 times because i couldn't figure out how to enter in multiple workouts and keep it asthetically pleasing. i also want to be able to print this out and keep it in my workout book to have with me at the gym. if i added more colums across the page i think it would run over. i'm open to any suggestions though, it's going to get quite long entering in cindy 20 times!

welch, i wish i could plan ahead 8 weeks! with crossfit they post the next days workouts at about 6pm the night before, so i NEVER know. i'm sure if i did there would be a spreadsheet for that too.

dan, thanks for sharing that story, that guys looks amazing. see maybe all of our nerdiness will pay off in the long run!

i gotta eat but today's workout is coming next...btw my hands are FRIED.

Hi gymgirl,

I'm a bit busy right now to study what you posted, but I'm going to save it and get to it eventually. I'll tell you what I see after I have done it.

Data captured and summarized creates information which we can use to evaluate and make decisions. I do it all day long. But it is always good, too, to back away from it and use our hunches and first impressions which are always valuable too.

[gymgirl]

thanks pierini. i don't know what you will get by looking at it...I still don't know exactly. what i did find interesting was watching my loads increase while simultaniously increasing speed. don't know how that happened!

thursday, february 15, 2007

actually had 30 min before my trainer so i did my PT exercises for my tendonitis, and 100 double dirty dog walks.

then with my trainer:

warm-up:

3 rounds of:
10 SDHP's, 45#
5 burpees

deadlift: 45x10, 85x3, 115x3
bench press: 45x5, 65x3

workout:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (sub 135#, 1.3% bw)
Bench press: body weight (sub 75#, 71.5% bw)
Clean: 3/4 body weight (sub 75#, 71.5% bw)

Set up three bars and storm through for time.

time: 29:18

now THIS was a workout. much better then last weeks attempt. last week was DL: 115#, BP: 55#, and clean: 45#. I'm very happy with the increased weights and I'm closer now to the 1.5% DL and 75% clean. that damn bench press needs work. i can't believe how much i was sweating, more then most real metcon workouts and i wasn't really pushing to go superfast. i had a nice little sweat puddle where i was deadlifting, i was still drenched when i got home 1 hour later. my hands are torn up, i've got 3 new blisters! one might be filled with blood!

anyway finished up with some stretching. i was completely spent. trainer wanted to do some tabata, but i just needed to strech everything out.

oh i almost forgot: my trainer calculated that i was lifting 539.9 total pounds per minute for almost 30 min. i think he also calculated 15,675 total pounds. i hate math so i have no idea how he figured this out or if it is accurate. just thought i'd throw it in.

food:

carbs: 220g 38%
protein: 179g 37%
fat: 54g 25%

total cals: 2031

tomorrow is a well needed rest day.

[CF-OC_gal]

Nice weight increase on Linda. What a luxury to have all the 3 bars set up to blast through.

I too come from a family of engineers (I had to do the first two years of engineering to get into my field of design, at the time). There is a reason why the word analysis contains the little word "anal". It's also the reason why I don't wear and iron ring today (it's a Canadian engineer reference).

(I mean no disrespect to the engineers who are members here - you are too much like family.)

Meanwhile I am an whiz at capturing and organizing data into logical, consumable chunks ready for analysis or a visual presentation. I recognize patterns quite easily. That is my claim to geekness.

Hi gymgirl,

I finally looked at your Excel spreadsheet. It definitely shows your fitness progress, but it also shows that you are playing dodge ball on several of the WODs. Step up to the plate and go on a date with Pukie Brewster!

Aside from the fitness aspects, I want to compliment you on your spreadsheet design and how you made it look pretty. While what's most important is the quality of the data and the relevance of the data that makes up a spreadsheet, I also believe they should look "pretty". Columns should be the correct width, selective use of bolds, centering, underlining, colors, etc. all make the spreadsheet more appealing to the eyes, and that is important in my opinion.

Bottom line: you did a good job, among the best that I've seen, and I look at alot. Keep up the good work.

[JDR3]

Fantastic job on Linda, I hope I do as well.

I keep a spread sheet too!

[minime]

wow this journal moved fast! Your spreadsheet looks lurvly gymgirl : makes me want to do one too but i am too lazy plus i havent done many of the named WODs. I suppose it would push me to do more... hmm Ill think about it.

GREAT job on linda : that is very impressive : Question : how many reps of bench press can you get with 75? Did u get the 10 unbroken? I am so weak on the bench, and its not like cleans where i could get better if my form improved/i got coaching. I just have no bench press strength!

I have no spreadsheets to claim nerdiness, but i do love entering my fitday which most ppl would think was a bit strange. I love seeing those numbers and percentages

also i spend a lot of time planning out possible workouts/meals in my head. Often i dont do that workout or meal but i like thinking about them.

[Lady C]

Originally Posted by gymgirl

i'm open to any suggestions though, it's going to get quite long entering in cindy 20 times!

I will mess with it a bit. I'll let you know if I come up with something.

welch, i wish i could plan ahead 8 weeks! with crossfit they post the next days workouts at about 6pm the night before, so i NEVER know. i'm sure if i did there would be a spreadsheet for that too.

Uh . . . you could be one day behind and do yesterday's today OR do it a month behind for that matter.

[minime]

I got a great idea while reading your journal : a website that you log into and it stores all your previous attempts at the named WODs, and allows you to creat your own, and then look back on all the old ones for comparisons, PRs etc.

I'll have to think further about how difficult this would be to develop from a programming perspective.