gymgirl's workout journal

[gymgirl]

thanks wolbarret, pierini and minime!

pierini have to run before the WOD because if i tried to do it after, it would never happen! i am so wiped out by the end of those! i do take a good 10 min rest inbetween the run and WOD though. i'll definitely warm-up my hammys before today's workout. how far is 100m on the treadmill 0.6-0.7? i'm with my trainer today and doubt we will be running those outside in the rain.

pierini speaking of the photo shoot, my abs are not feeling chiseled. i can't grab anything (so it's not covered with fat) but they aren't looking like my pic in the avatar. maybe ill bust out some L-pull-ups this week, those always thrash my abs. the top 4 are looking ok im having trouble geting my lower two to come in...and getting that nice cut on the side like my hero nicole

Originally Posted by minime

oh i just looked and already people are doing it in 12 seconds. Jeez stupid crossfit people... lol

minime, LOL!

[gymgirl]

ooops my pic of nicole and her killer abs didn't attach, i think i saved it as a bmp instead of a jpeg.

[Rufiedodg]

Hey Gymgirl,

To tell you the truth, I like the pic of your abs better. Your abs in combination with obliques look extreamly athleteic.

The other girl dosn't look very athletic to me

And I cant belive how many pull-ups you can do

Are you performing these with a standard grip?

Dan

Hi gymgirl,

That chiseled look is such a fickle thing.

Have you ever incorporated ab contractions throughout the day while sitting at your desk at work? I do, when I can remember. They can't hurt and probably help in some minor way in the larger scheme of things.

Another ab contraction I've played with is done by leaning forward with my hands on a counter at home, and press down with a maximum contraction as if I was doing those ab crunches that people at the gym do with the rope attached to a tricep pulldown unit. You are probably pooped after your WODs so there's probably no more time left for stuff like that.

The bodybuilders here probably have better tips.

You'll do just fine.

[trainerty]

My last workout partner seem to have the same problem. I didn't see it but she swore her abs where not up to her standards.
Your working your tailbone off so I doubt it is because of a missed exercise. With my ex-training buddy it was changing a few macronutrients around.

I don't recommend this madness, but she would add 3 tablespoon fulls of vinegar to her veggies. Also up'd her CLA intake.

Maybe a little more tinkering with nutrition will help out.

[tim_mcf]

I think your abs are awesome the way they are.

And, Nicole scares me.

[gymgirl]

Originally Posted by Rufiedodg

Hey Gymgirl,

To tell you the truth, I like the pic of your abs better. Your abs in combination with obliques look extreamly athleteic.

The other girl dosn't look very athletic to me

And I cant belive how many pull-ups you can do

Are you performing these with a standard grip?

Dan

thanks everyone for the kind words. i've said it before, but for those new around here i am a perfectionist when it comes to things like my workout, food and body. obviously not so much with spelling, typing or my job. lol

i can find a million things i'd like to have look "better", but i guess thats also what keeps me motivated. i think if i ever got to the point where i was 100% satisfied i might get complacent with my training.

dan you don't think nicole looks athletic?!?! oh and my pull-ups are done usually parallel grip (there isn't just a standard pull-up bar) or wide grip, as those are pretty much my only choices.

thanks ty and pierini for your tips. pierini i tried some of those contractions today while sitting at my desk, i did them randomly throughout the day whenever i remembered. i'll keep them up thank you for the suggestions. ty what does vinegar do? my boiled, unsalted veggies are starting to bore me and i love vinegar maybe i'll try that to spice things up a bit.

my trainer suggested today maybe adding in (1) 90 min cardio session per week, as i've completely eliminated my steadystate cardio, but i'm not sure how i feel about that.

thanks everyone for your suggestions, support and feedback. i'm in this weird place where i can see parts of my body changing (legs, butt getting bigger) waist getting slightly bigger but i still can't pinch any fat there so i'm feeling ok, (how does that happen?!?! squats and deads maybe?) even my back and arms are getting bigger. it's a werid thing where i know it's what i want, and my body actually feels great but i'm still catching myself everyonce in awhile thinking "wow my legs/butt look big in these jeans" etc. and having to remind myself i've been lifting heavier and it's muscle not fat. such a weird thing to go through, i have to admit i'm handling it better then last time i tried to build a little bit.

[gymgirl]

tuesday, february 27, 2007

Trainer Day!

spent 30 min before meeting up with my trainer to do my PT exercises and foam rolling

i wanted to do todays CFWOD 10 100m sprints but we don't have access to a track and trainer didn't think this would work so well on the treadmill, it was also raining outside and we didnt have anyway to measure 100m. so we skipped out on that which kinda sucks.

we started with:

breathing ladder of db swing-ups: 40#db

the only rest you get is the time it takes you to breathe. if you breath slower you get a longer rest.

1 swing, 1 breath
2 swings, 2 breaths
3 swings, 3 breaths
4 swings, 4 breaths
5 swings, 5 breaths
6 swings, 6 breaths
7 swings, 7 breaths
8 swings, 8 breaths
9 swings, 9 breaths
10 swings, 10 breaths
9 swings, 9 breaths
8 swings, 8 breaths
7 swings, 7 breaths
6 swings, 6 breaths
5 swings, 5 breaths
4 swings, 4 breaths
3 swings, 3 breaths
2 swings, 2 breaths
1 swing, 1 breath

40# dumbell for swings is heavy. i really had to focus on popping my hips and using my legs to get the db up.

5x5 warm-up:

deadlift: 45x10, 135x3, 135x3, 160x1
pull-ups: bw 3x5
bench press: 45x10, 75x5, 85x5

5x5 circuit: about 90% of max

deadlift: 165x5, 165x5, 165x5, 165x5

weighted pull-ups: 35x5 (2,3), 25x5 (3,2), 25x5 (3,2), 22.5 (3,2), 22.5 (3,2)

bench press: 85x5, 85x5, 85x5, 85x5, 85x5

we messed up on the calculations for weighted pull-ups and calcluated 90% of my 40# max as 35#, but we forgot to take into account my BW, so my 5 rep max should be 25# which i could not get unbroken. deadlifts were at about 80% of max, but they were tough, but i managed all 5 sets unbroken. bench was pretty easy as well. next time more weight on bench and ill add 5 lbs on DL.

tabata intervals:
side to side touches: 12/15/13/13/13/12/13/13

food:

carbs: 218g 40%
protein: 169g 37%
fat: 46g 23%

total cals: 1885

[minime]

wow gymgirl, way to go on those deadlifts! I am in awe : 165 for 5x5 is so strong, i couldnt even do ONE rep at that weight! you are just getting stronger and stronger.. i hate you

I don't like how nicole looks either, she has an odd looking body really. You look far better!

And i dont think you could really have been getting bigger, if you are the same weight and your clothes still fit : so don't worry! you are still teeny!

oh great job on the bench too, you'll be up to bw in no time :

[Maxgain]

Originally Posted by gymgirl

dan you don't think nicole looks athletic?!?! .

ty what does vinegar do? my boiled, unsalted veggies are starting to bore me and i love vinegar maybe i'll try that to spice things up a bit.

my trainer suggested today maybe adding in (1) 90 min cardio session per week, as i've completely eliminated my steadystate cardio, but i'm not sure how i feel about that.

Nicole looks great really athletic really hot!

Vinegar blunts the insulin repsonse from food the starch is more complex than without
another hint is to cook potatos the night before and the same happens with the starch the releaseof energy is slower

I dont like the sound of that 90 min cardio

[.V.]

Interesting about the potatoes. I didn't know that. My mom would cook them slightly underdone when I was a kid (still a little crunchy) and said they weren't as starchy that way. True or not? I have no idea. But I didn't ever get fat until I was grown and on my own.

[minime]

90 minute cardio oh that would be horrible.. the boredom...

[minime]

i read somewhere that if you eat bananas when they are still 'green' its better, something to do with the carbs again. But yuck : who would want to eat a rock hard banana I'd rather go without

Here's my input:

Nicole looks great and so does gymgirl.

Tweaking those abs will be done in the kitchen.

90 minutes of cardio is challenging but doing it once might be good just for the discipline. I'd do a cardio medley. Something like an equal mix of a heavyhands walking workout, the elliptical, the concept II rower and finishing it with running. I've done this medley except for only 60 minutes and it was refreshing.

Contract those abs a 100 times during the day gymgirl. Be efficient at work. Like walking and chewing gum at the same time. Squeeze hard.

[minime]

hmm you know when you put it like that i guess the 90minutes wouldn't be so bad.

you could do 10mins run, 10mins elliptical, 10mins rowing and repeat 3 times....

I hardly think it is necessary as you are so lean already. However, it would be an interesting expiriment to partake in.