gymgirl's workout journal

[gymgirl]

tuesday, february 20, 2007

today i did something i never ever thought was possible, and met one of my 2007 fitness goals. details below.

Trainer Day!

warm-up:
my IT band was very tight so we spent the first 10 min foam rolling and massaging it.
tried to do tabata box jumps but my knee wasn't having it today.

workout:

today was a CF rest day, but I needed to make up saturdays CFT.

"CrossFit Total"

BW 105#

Back squat, 1 rep, 185#(PR)
Shoulder Press, 1 rep, 75#
Deadlift, 1 rep, 200#(PR)

CrossFit Total: 460 (PR!)

back squat: 45x10, 65x5, 75x3, 85x3, 95x3, 115x1, 135x1, 155x1, 165x1, 175x1, 185x1 (PR!)

shoulder press: 20x10, 30x5, 45x3, 55x1, 65x1, 75x1, 85(f) not even 1/4 of the way up.

deadlift: 115x3, 135x3, 165x1, 185x1, 200x1 (PR!), 215(f), 205(f)

last time: 1/23/07
squat: 155#, shoulder press: 75#, deadlift: 160# total: 390

time before: 12/12/06
squat: 125#, shoulder press: 70#, deadlift: 125# total: 320

I'm very happy with the progress, and am still in shock that I actually hit 200# on DL. i actually let out a little yell. if i worked out at planet fitness i would have been kicked out. lol. Honestly a month or two ago i never thought it would be possible. I've now met one of my 2007 fitness goals, I wanted to DL 175#, now I can scratch that one off the list. I'm also very happy with my squats today. my trainer stood behind me and put the little bars up on the side to make sure i went all the way down. my trainer is freckin amazing. he is so good at motivating me and helps talk me through it. i'm not pleased with my shoulder press, but i know what i need to work on. Overall I am happy, I've increased my CFT score by 70#'s/points in less then one month.

Another one of my 2007 goals is to hit the "elite" level of the CFT for my weight, which is a total of 507. Still have some work to do, but hopefully I can attain this one my December.

Food:

carbs: 204g 38%
protein: 171g 38%
fat: 50g 25%

total cals: 1890

that might change i'm still hungry and just finished dinner about 10 min ago.

Bravo gymgirl bravo!

Those are some very impressive numbers. Wonder if you'll have a sore booty tomorrow from those deadlines and squats. Deadlifts really fire up my glutes every time I do them.

Better bang down an extra 500 cals before bedtime to fuel those guns and wheels of yours.

[JDR3]

Well Minime there goes another bone out the window!

Gymgirl, You will get that 47 lbs easy this year!
My call is: 15 on the squat, 10 press, 25 dead - by Sept.

GREAT JOB

[minime]

200lb deadlift? 185lb squat? who are you and what have you done with gymgirl?

seriously though : that is awesome! you must be super psyched. 200lb deadlift is unreal that is almost 2x your bodyweight

And your squats were all the way down?

I am such a wuss for squats i never go atg.

1890 calories seems so low for such an 'intense' workout, but i bet you'll be hungry today!

And those times for barbara.. i'd have to see a video. I really don't think its possible to do it in 1:49 unless you are doing half-a$$ range of motion. Then again, i am open to being wrong! I didnt think 'fran' in 2mins and change was possible either til i saw that vid.

enjoy your DOMS today

[Lady C]

Originally Posted by gymgirl

Food:

carbs: 204g 38%
protein: 171g 38%
fat: 50g 25%

total cals: 1890

that might change i'm still hungry and just finished dinner about 10 min ago.

I would change your diet to eat less protein and more carbs. You need all those carbs for those PR workouts. Maybe work your way to 50%C/30%P/20%F. You really don't need that much protein for 90lbs LBM (estimate).

[CF-OC_gal]

Hey GG, congrats on your soaring numbers. 2 PR's in one session!

The guy who was doing my training program just keeps tapping his temple when I mention weight goals. It's got nothing to do with size. As a matter of fact he is a solid track dude, no muscle bumps but he can hang with the big guys.

You have a the perfect attitude for this stuff. Now get your bench press going.

[ajarvis]

Awesome job on your PRs! Quite impressive!

[gymgirl]

Originally Posted by minime

200lb deadlift? 185lb squat? who are you and what have you done with gymgirl?
enjoy your DOMS today

hahahahahaha. i know where the hell did the old me go. october i was scared to squat 65#.

Thanks everyone for all the kind words. It's great to have you guys here as a support system. not many people in my 'real life' even understand what squatting or deadlifting means, let alone why i do them.

i was in a hurry last night when posting (we had monday nights episode of Hereos to catch up on...is anybody else watching this show? it's freckin fantastic) and forgot to mention that my trainer had me squat and deadlift in my socks. i don't know if that had something to do with it but i really liked it. then athletic director came over and made me put my shoes back on but my trainer had me take them off again for DL. lol i really liked the no shoes thing on those lifts.

pierini, i'm not as sore as i expected today but i'm sure as the day progresses it will worsen. go figure it will happen right when i go run this afternoon.

oh and minime, i'm not full ATA/ATG but closer then normal, my trainer dosen't let me slide and all i hear is 'lower, lower' or 'push push...you got it' lol i don't know why but that stuff works for me.

JDR, i hope your prediction is right. gotta get those SP up there...i think I'll be doing some sort of shoulder exercise tonight. I ended up snaking a bit more and got my cals over 2000k i was so hungry by bedtime.

LadyC, thanks for the diet tip. more carbs? interesting. are you suggesting that only on heavy lifting days? I was thinking higher carbs on metcon workouts and higer protein on lifting days and keeping my fat around 25%???

and thanks brat and amanda!

oh I go to my PT today, she just happened to be in the gym (she's also a trainer) when I was doing barbara on monday. i wonder if she's going to have my head for those kipping pull-ups.

[maverick]

Those numbers are awesome gymgirl! At BW of 105, thats just incredible.

[Bob44]

Hi gymgirl. I am also addicted to Heros. Now that I think about it, it might explain your super powers in your workouts. Having fun watching Heros and my heros at DF.

[CF-OC_gal]

Just curious. What kind of educational background does your trainer have?

[gymgirl]

Thanks so much mavrick and bob, you both are too kind.
I really think the 5x5, 4x8, 3x12 thing is working for me.

bob isn't Heroes fantastic? I'm so glad there is another fan on here! Did you catch monday's episode? I'm really loving this new turn with the Heroes meeting up. each episode give you just enough info and background but keeps you wanting more. I'm also a Lost fan but they need to take some notes from heroes on giving us some freckin ANSWERS!

hey brat. my trainer dosen't have a degree in exercise science or anything, just PT certifications. it's funny you should ask about my trainers background because just yesterday I was asking him what certs he has. I think he said he has IFPA, AFAA and a few others I am not familiar with. The only ones I am familiar with are NASM, NSCA, ACSM, ACE. My question to him was "Do you use the programs or exercises they tought you when you got certified now with actual clients?" (I was pretty sure i knew the answer and that it would be no, but i wanted to see what he said). He told me he dosen't, but that he used to. He said he tried the stuff they teach you when you get certified and that his clients didn't see the progress they wanted. Now he has most of his clients doing crossfit/gymjones/ross enamait etc. style stuff and they have all gotten into better overall shape. when/if he gets his own place to train we will be doing stuff with tires and sled dragging, and maverick style keg lifting which i am really stoked about.

so bascially to answer your question he dosen't have a formal educational background, just reads a lot about different training styles. oh and he watches a lot of videos, which he then sends to me. lol Normally I would want to train with someone with a degree and the top certs, but I'm starting to realise that maybe you don't need all that stuff...

[gymgirl]

wednesday, february 21, 2007

physical therapy:
afternoon trigger point therapy session with my physical therapist.
ouch. ouch. ouch. i keep thinking 'oh this is going to be like a massage....ugh no...painful! got some new exercises apperently my right external rotater is weak as well.

cardio:
3 mile run at 0.5% incline
800m warm-up at 6.5
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

my IT band is still quite tight. spent some QT with the foam roller.

warm-up:

power clean: 45x8, 55x3, 65x3, 70x1
push-press: 45x5 (shoulder started hurting so eliminated the push-press from the workout)

workout:

4x8 circuit: approx. 80% of max

clean: 70x8, 65x8, 65x8, 65x8
BOR: 70x8, 70x8, 70x8, 70x8

OK now I am sore from yesterday. booty, legs and shoulders are feeling it. this workout was tough and the weights weren't even as heavy as they should have been for the cleans. was shooting for clean and push-press but shoulder wasn't having it today.

food:

carbs: 228g 40%
protein: 172g 36%
fat: 52g 24%

total cals: 2003

not that hungry today, and actually had to force myself to eat. stupid TOTM decided to arrive and the pain makes me lose my appetite. probably also why im so tired and everything was 10x harder the normal at the gym today.

[minime]

oh no totm sucks. You still put in a good workout though : 70lb bent over row is strong especially for 4x8. I dont think clean and pressing 70lb 32 times would be so good for your shoulder so its probably best you skipped the press part!

My diet is getting carbier now i think, im beginning to think that 160gram of protein is plenty and i should fill in the excess with carbs and fat but its so hard to see higher carb numbers. I mean 1.5x bw protein is the higher level of what is recommened..

[gymgirl]

Originally Posted by minime

My diet is getting carbier now i think, im beginning to think that 160gram of protein is plenty and i should fill in the excess with carbs and fat but its so hard to see higher carb numbers. I mean 1.5x bw protein is the higher level of what is recommened..

i know what you mean. i'm honestly not trying to eat that much protein, just happened that what i planned to make for work this week was all pretty high protein. i've been skipping the fish at night. i too need to try to get more carbs, but then my macros don't seem right! i would like to stay at 40% carbs, 35% protein and 25% fat, but when we get our cals around 2000 our protein goes past 1.5 bw...what to do what to do:confused: i don't like seeing over 40% carbs.lol yeah im glad i skipped the press part, i think my shoulder was just sore from all the pushing and rubbing she did on it. it's feeling better today.

thursday, february 22, 2007

pt exercises:
if i do all of my new shoulder exercises AND my double dog walks it takes over 30 min! i did as many as i could and spend some time with the foam roller.

Trainer Day! woot woot!

I just wasn't feeling it today, stupid totm sucks and i was so bloated i looked about 4 months prego, extreamly tired and weak feeling too. i warned my trainer so he was nice to me today.

warm-up:
25# db swings, 2x15
Turkish get-ups: 3 per side, 20#

WOD:

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

as rx'd, time: 8:15

Agility tabata running corse: running inbetween 3 punching bags and across the room to the wall and back x2= 1 round.

27.65, 10 sec rest
27.24, 10 sec rest
29.32, 10 sec rest
28.38, 10 sec rest
31.29, 10 sec rest
29.86, 10 sec rest
29.43, 10 sec rest
27.9

squat hold :30 sec/bench jump :30 sec
16/12/10/10

tabata push-press, hell style: hell style= during 10 sec rest you hold dumbells overhead in locked out position. used 2x10#db's

17/14/13/11/11/12/11/19

tabata swing-ups, hell style: hell style= holding dumbell between legs during :10 sec rest period. used 20#db

12-13-14-12-13-13-14

ok that agility tabta thing kicked my butt. i was huffing and thought i might have an asthma attack! and those squat holds/bench jumps were so brutal. my trainer was laughing so hard because i was cussing up a storm on those squat holds and i just could not hold for 30 seconds without coming up every 5 sec or so. boy did my legs burn. that was just evil. tabata push presses really hammerd my delts and tabata swings up were like a cake-walk after all the stuff prior. lol.

Tomorrow is my scheduled rest day, and i have to work sat morning/day so will be missing the gym that day as well. i might workout on sunday which is my regular rest day, but if i don't oh well my body kinda feels like it could use 3 days off.

in other news i finaly have a date set for my pictures...March 4, one week from sunday. i feel like i really have to make everyday count. oh i also got my first audition call! i can't make it quite yet as my card isn't ready but it was kinda surreal to see the email in my inbox when i got back from the gym.

food:

carbs: 196g 35%
protein: 180g 37%
fat: 59g 27%

total cals: 1980