gymgirl's workout journal

[JDR3]

Great job today!

Just curious, how long was that workout. Getting to gym til leaving the gym.

Congrats on audition call:

[gymgirl]

Originally Posted by JDR3

Great job today!

Just curious, how long was that workout. Getting to gym til leaving the gym.

Congrats on audition call:

thanks JDR!

I got to the gym at 3:30 and was done by 5pm. The first 30 min was all that PT stuff for my shoulder, but the actual workout, starting at 4pm with the TGU's and ending with the tabata swings took about one hour. The first 10 min of my session with my trainer is usualy signing in, catching up and warming up my shoulders etc.

so 1.5 hours if you count PT
about 1 hour if you count just the actual workout.

then i spent another 30 min or so talking to my gym friends afterwards. lol

Congrats on the audition call too.

Remember to try to find some time to perform some isometric contractions and flex posing to really hone your muscles and get them ready for the photo shoot.

[minime]

great job on the workout gymgirl and woohoo for your audition call! soon you'll have to give up your day job! how awesome would that be!

question : what if someone called you for a shoot and it was around totm? i get all bloated and 'soft' around that time.

[gymgirl]

Originally Posted by minime

great job on the workout gymgirl and woohoo for your audition call! soon you'll have to give up your day job! how awesome would that be!

question : what if someone called you for a shoot and it was around totm? i get all bloated and 'soft' around that time.

that is what scares me. my body looks completely different during totm, i cant even wear the same bra. i'm scared they will fire me...um your card says you have 24-25in waist and 31in chest and then i show up with a 29in waist and 34in chest. lol

this audition would have been perfect like 1 week after when i am my leanest. damn i wish i had my comp card done so i could actually attend....next time.

oh and that would be freckin fantastic if i could quit my day job, however i don't think that will be happening. most of the people i hear do this in addition to the regular jobs. i may have to find something with more flexiable hours though...we'll see.

and thanks pierini! my photographer wants to do the shoot at my gym when nobody is there, so i'll definitely be doing some stuff before hand to get my pump on. isometric contractions huh? i'll have to read up on that.

[trainerty]

Holy crap I may know a future celebrity

Goodluck with the audition. Even getting a shot at it is more than most people get the chance to do.

Originally Posted by gymgirl

isometric contractions huh? i'll have to read up on that.

Ask your trainer about isometrics.

[Lady C]

Wow - I had to go back three pages to catch all the stuff I missed.

Originally Posted by gymgirl

LadyC, thanks for the diet tip. more carbs? interesting. are you suggesting that only on heavy lifting days?

Yes

Originally Posted by gymgirl

I was thinking higher carbs on metcon workouts and higer protein on lifting days and keeping my fat around 25%???

I would do higher carbs on metcon AND lifting days and keep the fat where you like it. Carbs will give you more energy for those tough workouts. You might not be starving soo much either. Those carbs will help build muscle.

[minime]

gymgirl i hope you will share some pics with us when they are taken? I bet you will look fabulous! can't wait to see!

im sure they are used to girls getting bloated around their totm, so i wouldn't worry about it too much.

as far as diet, i tend to get too much protein by accident too, but i am working on getting more carbs in. Ive started having really big bowls of oats

[Rufiedodg]

I hope you will share the pics with us GymGirl.

Keep up the good work. I enjoy reading your journal

Dan

[gymgirl]

hi peeps!

pierini i learned about isometrics today! thanks lady c, my diet is carb heavy today...i have to get used to it...over 40% carbs makes me go

minime and dan, i'll share the pictures. we take them next sunday i'm just hoping i get atleast 5 that are usable. i'm getting quite nervous now that the day is approaching. the photographer i'm using is very artsy so i hope he can get a few 'sporty' shots and a decent headshot.

hi trainerty! thanks for stopping by. no future celeb here, just hoping to earn some extra $ and maybe see my picture somewhere...that would be cool. ha.

i was stuck working all day so didn't get to do my normal saturday morning workout. i was planning on taking 3 days off, then with this whole picture thing i started to feel guilty so went to the gym at 4:30 this afternoon after work. i was expecting the gym to be empty but it was busier then saturday mornings! i had zero energy but made myself push through.

Saturday, february 24, 2007

workout:

5 rounds for time of:
400m run
OHS: 55#, 15 reps

time: 15:47

3x8 circuit: 70%-75% of max

bench press: 60x12, 60x12, 60x12
seated hammerstrength row: 100x12, 100x12, 100x12

other stuff:

3 rounds of:
10 hanging leg raises
:10sec L-sit hold

my PT keeps telling me its my right shoulder where she thinks the sub scapular tendonitis is worse, but since my appt with her last wednesday my left side has been bothering me more. when i have to let go of those handles on the rows that is when i feel the pain it feels like muscle pulling from the bone like when you have shin splints. my IT band is still really tight so i spent some time foam rolling it and working out my shoulders.
anyway i'm glad i ended up working out, i feel better now as i sit here with my cheat meal of ravioli. i've got ben and jerry's froyo in the freezer for later when i watch the American idol eliminations.

food:

EDIT: editing my food. i am so pissed right now. i bought a pint of B&J low fat froyo for this weekend, had 1 serving last night and was saving another for tonight, got all ready to take it out of the freezer been craving it all day and freckin b/f ATE IT ALL. he has a show tonight so i texed messaged him asking where my ice cream is. i had a serious craving and it's my last night until picture day for any sort of cheat. i think i'm going to be pretty strict next week so i can look as lean as possible.

carbs: 246g 49%
protein: 136g 30%
fat: 40g 20%

total cals: 1843

oy! carbs are too high, but i did have ravoli and froyo which has so many freckin carbs.

[.V.]

Been catching up on a few pages. If you are getting the results you want then your macros must be good. If you need the carbs for energy for those tough workouts. If it works out to a bit more protein than you'd like to get your cals - big deal. The extra that you don't use for muscle synthesis will turn to carbs to use for energy.

So long as it isn't storing as body fat (like my 45=50% carbs are doing) no worries.

Keep those amazing workouts going.:

[Lady C]

Originally Posted by gymgirl

carbs: 246g 49%
protein: 136g 30%
fat: 40g 27%

total cals: 1843

oy! carbs are too high, but i did have ravoli and froyo which has so many freckin carbs.

How did you feel? Bloated, fine, so-so?

[minime]

good job getting the gym when you didnt want to! I know what you mean, i would be going crazy thinking about what i could do to look my best : more cardio, less food etc. I would suggest maybe not having any salt the day before?

mmm carbs : i just glanced back and it seems ive been getting over 200grams of carbs every day now, and ive had no ill effects. I think lady c is right, we need them for the workouts.

nice work on that WOD : 55lb oh squat is awesome i cant even do them with the 45lb bar! you rule

[gymgirl]

Originally Posted by a_welch503

Been catching up on a few pages. If you are getting the results you want then your macros must be good. If you need the carbs for energy for those tough workouts. If it works out to a bit more protein than you'd like to get your cals - big deal. The extra that you don't use for muscle synthesis will turn to carbs to use for energy.

So long as it isn't storing as body fat (like my 45=50% carbs are doing) no worries.

Keep those amazing workouts going.:

I'm pretty happy with my body right now, i'm putting on muscle, in my legs/booty (my trainer even noticed how much bigger/bubbly my booty is) but i'm not noticing any fat gain (crossing fingers) everything feels firm and tight and that backfat i always complain about is almost gone. i don't usually feel sluggish and honestly the higher carbs 40%-50% really scares me because i'm pretty sure the excess will store to body fat.

Lady C I didn't feel much different, but I don't think yesterday was a good day to try the high carb assessment as i was still a little bloated from totm and my carbs were 'cheat carbs' but it would be interesting to try a higher good carb day. i'll wait until after next week and maybe try a day of higher carbs and see how i feel. one day can't do too much damage can it?

minime, i'll try the no salt the day before, i just have no idea what i would eat! lettuce? lol

sunday, february 25, 2007

rest day

700 crunches on ab roller

finaly got to spend a day with b/f. he's been out of town for a couple of days visiting family, then had two shows back to back over 1 hour away and i had to work on saturday. went to niketown and ran some errands then we lounged around all day and are watching the academy awards....go j-hud!

food:

carbs: 129g 30%
protein: 147g 40%
fat: 49g 30%

total cals: 1521

i have tomorrow off since i worked satruday. hoping to get an early morning workout in then lounge the rest of the day.