gymgirl's workout journal

[gymgirl]

friday, march 2, 2007

rest day.

went home from work sick. sinus and head cold.

700 crunches on ab roller

food:

carbs: 153g 41%
protein: 124g 38%
fat: 30g 21%

total cals: 1326

saturday, march 3, 2006

still sick. better then yesterday, just needed to push through it today.

For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps (sub 35#db)
45 lb Dumbbell squat cleans, 20 reps (sub 2x20# dbs)
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps (sub 2x20# db)
45 lb One arm dumbbell snatches, alternating arms, 20 reps (sub 35# db)
Run 800 meters

time: 20:07

1st 800m at 7.5
2nd 800m at 7.5-8.0-8.9
full squat cleans taken from ground. those are so hard, btw. i definitely perfer bb cleans.

4x8

L-pull-ups: 8, 6/2, 5/3, 6/2
barbell bent over rows: 65x8, 70x8, 70x8, 70x8

Good performance today for a sick trooper.

Go light on the carbs today and drinks LOTS of water and have a "pee party". You'll be in great shape for tomorrow. Stick with those isos, I believe they will help. You'll do great. Let us know how it went.

Think "chisel".

Enjoy the rest of your weekend!

[JDR3]

Hope you're feeling better.

Great job on the wod!!!! I hope to have a much better showing next time on this one.

[gymgirl]

thanks pierini and JDR.

pierni, i've been doing the iso's today, along with the abs squeezes. my arms and back are feeling small and my waist is feeling big. i think my arms feel so small from being sick and not getting enough calories this past week. oh well i have to work with what i've got and pray these pictures turn out decent enough.

i met with my photographer tonight to walk through the gym and talk through some ideas. i'm going to continue the iso's and think chisel. i'm gonna try to do some weights without messing up my hair and make-up too. lol

i've drank 90floz of water today (which is pretty much normal for me) so i should probably drink more. i've also been watching ANTM re-runs all day to get pumped. lol gotta look fierce as tyra would say.lol

ok off to do some more abs and tabata push presses.

[tim_mcf]

i've also been watching ANTM re-runs all day to get pumped.

lol...whatever works for you

[gymgirl]

sunday, march 4, 2007

at the gym at 8:30am

cardio:
3.5 mile run
800m 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
400m at 8.1
400m at 6.3

i only meant to run 3 miles but started at 7.6 thinking it was 7.7, because i planned to do 5 rounds ending at 8.1, but by the time i got to 7.9 i was confused and felt like i had already done 3 rounds. go figure i miscounted, oh well got some extra running in!

power clean & push press
45x10, 55x6, 65x5, 65x5

that was it no time left. sunday is normally a rest day but i wanted to get a quick run in and some pump before the shoot.

went back to the gym at 12 for picture time. the funniest part is i was least worried about the headshot, and that was the hardest part for me. i cannot do the whole sitting there looking serious/brooding/sexy bit. i just kept cracking up. i am a goofball, so having the photog say 'ok think serious sexy powerful business women' (this is for the more catalog look) i just would laugh, that is so not me. we ended up going outside for a couple of shots and my favorite was one where i was in a cute little blazer jacket thing and jeans. i took off my heals because they were killing me and just stood there holding them laughing. that is just a classic me picture,maybe that's why it's my favorite. i'm hoping i will have atleast 1 headshot i can use.

then we went for the sporty stuff, which is 100% more fun for me. he got some cool shots of me doing handstands, and some of my punching and kicking the bag. then we did some standard posing pictures and finished up with some pull-up pics. 4 hours of shooting is exhausing! i think i got a workout just by trying to flex so much. lol. pierini those isometric contractions are tireing! i tried doing them inbetween shots. anyway i should have some pics in a week or so and i'll post them up them, if there are any decent ones.

oh i didn't get to eat much today or drink water (photogs idea on the no water) so when we were done it was off to thai food, and i drank 32 oz of water in like 3 sips. lol that was a lot of fun, but very stressful leading up to everything.

back to work tomrrow.i sure wish i could quit my job and just model all day. that's way more fun.

[JDR3]

Glad to hear you enjoyed yourself!

Hi gymgirl,

Besides posting my "I did nothing" journal for today, I logged on to read about your photo shoot experience. It sounds like it went well and I know you gave it your best effort, because you are gymgirl.

I also predict that you'll have at least a half-dozen great photos and that you'll look better than you thought you would. I'm proud of you.

[minime]

gymgirl, it sounds like the shoot went well! four hours wow. I don't know if I could do that modelling thing either, looking serious and stuff... I'm sure the pics came out great! When do you get to see them?

Or more importantly, when do WE get to see them

[gymgirl]

Originally Posted by pierini

Hi gymgirl,

Besides posting my "I did nothing" journal for today, I logged on to read about your photo shoot experience. It sounds like it went well and I know you gave it your best effort, because you are gymgirl.

I also predict that you'll have at least a half-dozen great photos and that you'll look better than you thought you would. I'm proud of you.

awwww thanks pierini. you know what my glutes are SO freckin sore. who knew that standing there trying to flex every muscle in your body would make one so sore?

hiya minime! i should see the pictures in a week or so, and if there are any that i don't look like a complete tool in, i will post them up.

apperently in 4 hour shoots it is normal to only get 4-5 good pictures. no wonder real photo shoots last 10-12 hours!

[trainerty]

It looks like you are putting an extreme limit to your caloric intake.....with so much volume and aerobic conditioning aren't you worried about becoming too catabolic??

[gymgirl]

Originally Posted by trainerty

It looks like you are putting an extreme limit to your caloric intake.....with so much volume and aerobic conditioning aren't you worried about becoming too catabolic??

Are you talking about this past week? I was sick and lost my appetite, it wasn't intentional i was shooting to cut my cals from around 2000 to 1800-1850 or so, but they ended up way, way lower...i'm working back up to 2000cals again, appitete is finally returning.

[trainerty]

Originally Posted by gymgirl

friday, march 2, 2007

rest day.

went home from work sick. sinus and head cold.

700 crunches on ab roller

food:

carbs: 153g 41%
protein: 124g 38%
fat: 30g 21%

total cals: 1326

This is what I was curious about....but you answered that. I guess this is simply your day off sick day caloric intake.

[gymgirl]

Originally Posted by trainerty

This is what I was curious about....but you answered that. I guess this is simply your day off sick day caloric intake.

yep, when i am sick i have to force feed myself. believe it or not those 1300 cals were HARD to get down! i also napped and wasn't awake long enough to get hungry!

monday, march 5, 2007

i am sore. i just realised i trained 6 days last week which is very unusal for me. reminds me of the days when i was obsessed with being skinny and would train 20 straight days doing 1.5 hours of cardio. lol no wonder i was always run down.

had a PT appt. got lots of new exercises for my shoulders. apperently i am much better at pulling then pushing. lol go figure i could not do a push-up with my hands on a stability ball. i'm all good with feet on the stability ball though.

cardio:

today's CF WOD:

Run 5 K

800m at 6.5 (edit i typed 5.6 before lol)
400m at 7.7, 400m at 6.3
400m at 7.8, 400m at 6.3
400m at 7.9, 400m at 6.3
800m at 7.6, 200m at 6.5
600m + .10 mile at 8.0

time: 26:06

i'm happy with the time. i've never timed myself, i normally just walk a min or two then jog and start going. i had to stop a couple of times to stretch. my glute medius and hip flexor were acting up. i looked at my watch around 19:40 and thought, omg pierini would be done by now and i'm barley over 2 miles! lol

stretched for a good 10 min or so

shoulder press warm up:
20# bar: 1x10
30# bar: 1x10
45# bar: 1x8

3x12 circuit: about 70%-75% of max

shoulder press: 50x12 (9/3), 50x12 (8/4), 50x12 (7/2/3)
lat pulldown: 75x12, 75x12, 75x12

that was it. after PT and the run I was wiped and had been at the gym for 2.5 hours! i tried to do 3x12 squats but my legs are fried still.

food:

carbs: 235g 41%
protein: 166g 36%
fat: 46g 23%

total cals: 1949

[CF-OC_gal]

I've got to thank you for modelling consistent foam roller behaviour! I bought one today for my iliopsoas/hip/groin/leg tightness. It hurt like heck but did a better job than just stretches alone. (An expensive little thing too.)

Do you do both sides or just the places you need it ?