gymgirl's workout journal

[gymgirl]

lol, no i don't care about their feelings. that sounds so mean. and lol about the people who say that and eat fish. i never got that either.

the bones in the salmon annoy me! i have 5lbs of copper river salmon that is not supposed to have bones, but i find them ALL the time. when i get wild king salmon there are a few bones and i pick them out and it is not a big deal. i like the white fish more too, but i'm not good at preparing it...salmon i just can't seem to mess up. i do haveto cover it with lemon juice or tomato and basil so i don't really taste it. lol i guess i like salmon if it is prepared well.

wow i can't belive you don't like cheese!!! wow i love it all, in fact i don't belive i have met a cheese that i dont like. i even like the stinky ones. oh and the worst i love that tostidoes queso cheese. it's not even cheese, but it is so good on nachos. oh my i am getting so hungry....ok time for the workout....

Wednesday, 7.26

cardio: ran 2 miles at 6.7

had my trainer today, and he kicked my butt per usual.

For time:

1/4 mile run
40 bosu squats
40 diamond push-ups
40 modified pull-ups/body rows
40 knees to elbows
1/2 mile run
40 knees to elbows
40 modified pull-ups/body rows
40 diamond push-ups
40 bosu squats
1/4 mile run

completed in 39:16

the knees to elbows killed me. i lost so much time on them. this was a good workout though, i wasn't huffing and puffing, but my arms definitely felt it. after that we worked on some squats, my last trainer apperently let me do them wrong for 3 YEARS. i was actually pretty furious. i guess i lean forward WAY too much, which would make sense as to why i always noticed that i was building more in my lower back/upper glutes. doing them the correct way i could only manage 65lbs! eeek. i have a lot of work to do.

Food:

Carbs: 201g 43%
Protein: 115g 28%
Fat: 53g 29%

total cals: 1710

[minime]

great workout gymgirl!

oh no, u have me worried about my squats now I know I asked the gym guy and he said my form was good but who knows, he could easily be wrong!

i had a quick look at these knee to elbows on the site, and they look super hard! I assume those sets were broken?...at least i hope so or i may start to think u are superhuman lol

[gymgirl]

awww don't worry minime...maybe if you are unsure you could ask another trainer or person who works at your gym to check your form?

and you assumed very correctly, ALL of my sets were broken...haha well except the bosu squats. put the diamond push-ups, body rows, and definitely knees to elbows! i think the most knees to elbows i could do were ten. they are hard, but i am also weak in that area.

today is an extra day off from the gym, me and the boyfriend are going to see Chris Isaak, and I can't wait! The concert is at a winery, and i hear you can buy a bottle of wine and just pop it open and drink it during the show, which is weird considering washington states strict liquor laws. oh well, hopefully i don't drink too much vino!

[minime]

Yeah i dont think that'll do much good - i dont think most of the ppl working at my gym have a clue about anything! Collect ten candy bar wrappers become a gym instructor lol. The only guy who's opinion I'd trust is that guy I asked that time. Sure I remember once a long time ago i was doing kickbacks with a 4kg dumbell and one of the instructors came over and suggested i switch to the 2kg as that ones too big for me - some crazy crap like that - idiots! no wonder all the girls in there are curling those stupid pink dumbells or just doing the hip abductor to 'tone their legs' aaaah

sorry off topic there wit a stupid rant...

Doing ten of those knee to elbows is awesome. The other night i saw a guy doing hanging leg raises (proper ones where his knees almost touched his face) and its the first time ive ever seen someone do them. He did nine.. i was counting

ooh enjoy the vino... I dont know who chris isaak is...but i can only assume hes some kind of musician? Im sure youll be restrained anyway... i have a terrible time drinking in moderation - thats why im trying to stay away from it more these days... not so good at having 'just the one' beer

[gymgirl]

Originally Posted by minime

Doing ten of those knee to elbows is awesome. The other night i saw a guy doing hanging leg raises (proper ones where his knees almost touched his face) and its the first time ive ever seen someone do them. He did nine.. i was counting

dang that is a lot of hanging leg raises! lol about you counting. i do the same thing when watching people.

wow it's too bad you only have one knowledgable staff person at your gym! lol about the person telling you to switch to a lighter dumbell. whatever!

Saturday, 7.29.06

morning workout (i seem to do better in the morning, wish i could always workout in the morning!)

Cardio: 3 mile run, did 10 min of HIIT in the middle. i didn't have a set program, just alternated between running at 7.3 for 2 min and 1 min at 6.5. i'm noticing i'm not really winded like i used to be, the only thing holding me back is the knots i get in my legs and hips when running. i can't full out sprint yet, so 7.3 is about as fast as i am taking it right now.

i gave 'candy' a try today, she was BRUTAL.

5 rounds for time of:

20 Pull-ups: 12/3/2/2/1, 6/3/2/3/2/2/2, 5/3/2/2/2/2/2/2 for rounds 3,4,5
40 Push-ups: 25/15, 4x10, 4x10 4x10, 10/5/5/10/5/5
60 Squats: unbroken, pretty steady all rounds

i was too tired to get the exact times down to the second, the minues per round are correct though. at round three started jumping pull-ups for the first pull-up of the set.

round 1: 4 min
round 2: 5 min
round 3: 7 min
round 4: 7 min
round 5: 6 min

total 29 minutes

boy was i BEAT. i did better then i thought i would, i'm actually really happy with it. i was huffing pretty loud there around round 3-4. round 5 was easier since i knew i was almost done. this was a killer workout, and now i feel great. best workout i've had all week. shoulder is feeling it a bit from the pull-ups...nothing severe, almost feels like tendonitis.

i'll have to post my food later. last night i had a cheat meal, and tonight i am going out for thai food with a friend then bowling, which means beer. eeek. eating clean though until tonight.


ps, minime you are correct, chris isaak is a musician, one of my favorites. i did good though and didn't drink any wine. i was quite proud as i am a wino and was at a vinyard! haha, i made up for it last night though. lol

have a good weekend ya'll, time for a nap.

[tim_mcf]

Very nice work, especially considering you did "Candy" AFTER a 3 mile run.

[CF-OC_gal]

Originally Posted by gymgirl

today is an extra day off from the gym, me and the boyfriend are going to see Chris Isaak, and I can't wait!

Ooooo ! I'm jealous! Did he play "Wicked Game" ? I can't imagine there would be too many happy men after all the wine and swooning with that song!

Nice workout as always. :

[gymgirl]

thanks tim and brat!

Originally Posted by Brat

Ooooo ! I'm jealous! Did he play "Wicked Game" ? I can't imagine there would be too many happy men after all the wine and swooning with that song!

Nice workout as always. :

you betcha he played wicked game! too many drunk swooning women, it's amazing what some wine and a little chris isaak can do to women. lol, he is very sexy though! ha.

[minime]

hey gymgirl - way to go on that Candy - sounds brutal!

and being in a vinyard and not drinking - well, thats some serious willpower you got there! Does the bf drink? I must know more about this cheat meal!

oh i love bowling. And i love beer! jealous!

[gymgirl]

thanks minime!

no the bf does not drink. he stopped in january, so that was another reason i didn't drink, i also had to get up at 4:30 the next morning for work. if it was a weekend i don't think i would have held back!

ok so let me tell you about my meals this weekend.holy cow. i think most of it is becuse it is right before ttotm, and i crave salt and can't stop eating.

friday nite, ate good until my planned cheat meal.

i made a burrito, i used a small 6" whole wheat tortilla (not bad) fat free refried beans, also not bad, then added spanish rice, low fat cheddar cheese, salsa, onions, but on top i put the processed tostidos queso cheese sause, becuse the cheese inside was not enough lol, i only used about 1 tablespoon maybe less, and then some enchelada sause too...eeeek luckily in fitday it didn't add up to too many cals. then i had a glass maybe two of wine? lol

sat. i ate good during the day, and even had a protein shake and salad after my workout. last night i took my friend who is moving to new zealand out to thai food and i ate an entire plate of phad thai and then had a hefeweizen at the bowling alley! eek then when i got home at midnight i had a glass of wine, with two slices of chiabatta bread, one with low fat cheese and the other topped with nutella! what a day. if i have time at work this week im going to add that all into fitday and see what my cals were....i swear my cravings are out of control around this time..

today was ok, until i just made another burrito for lunch...what is wrong with me? i have a salmon salad planned for dinner and have veggies and fruit on hand for the rest of the day. i need to turn off the food network, becuse watching them make this yummy food makes me so hungry!

[midgetcop]

Ain't nothing wrong with burritos, hon. It all depends on what you put in them. Myself, I'm a big fan putting in some lean meat with refried beans (not too high on calories in the first place), a sprinkle of grated cheddar, plain yogurt (instead of sour cream), tomato chunks and some tobasco sauce. Yum!

[JDR3]

Great job on Candy, you kicked butt!

[minime]

those cheat meals dont sound too bad at all! Ive had a lot more drinks than that many a night... the last time I went out i had like six lite beers - which added over 600cals to my fitday. But not a single drink since. Next weekend though.. hmmm.. i may indulge in some

I bet when u put the cals into fitday they wont be that high at all - plus u had to feed your body after candy :

[gymgirl]

thanks jdr3! candy=soreness.

Originally Posted by minime

I bet when u put the cals into fitday they wont be that high at all - plus u had to feed your body after candy :

the burritos weren't that bad in fitday, but the phad thai i had WAS. i'm not exactly sure on the cals, but i found a nutritional breakdown for vegaterian phad thai...wowee, i knew it was bad, and i had planned that meal, but it threw my cals way up for the day. but i guess after candy it's ok.

food for the weekend:

Friday (had a burrito with lots of cheese, and a glass of wine, and more bread, cheese and nutella!)

carbs: 249g 45%
protein: 138g 28%
fat: 51g 23%

total cals: 2041

Saturday (ate well until i went out for thai food, had beer, then wine then bread, cheese and nutella again!)

carbs: 243g 39%
protein: 122 21%
fat: 85g 35%

total cals: 2349

wow super low on protein and very high in fat and total cals! oh well that phad thai was so good, and i was very hungry after 'candy'.

Sunday ( had another burrito!)

carbs: 208g 49%
protein: 108g 29%
fat: 36g 22%

total cals: 1548

cals were about right for a rest day, need more protein though.

back on track today.

[gymgirl]

monday, 7.31

cardio: 3 mile run at 6.7

had my trainer today

for time:

21 slow step downs (each leg)
63 diamond push-ups
15 slow step downs (each leg)
45 close grip push-ups
9 slow step downs (each leg)
27 close grip push-ups

of corse i forgot to jot down my time but i'm going to estimate between 10-15 minutes.

Modified pull-ups or Body row challenge: here is how it worked: we started with 11 reps and i had one minute to complete them in, and the rest was rest time. so the first minute i completed 11 reps in like 15 seconds so i had 45 seconds to rest before the second minute of 12 reps. so the only rest i got was the spare time after i completed the reps. i was told i would go until either i couldn't make the number of reps in one minute, or until our session was over...i think i made it to 16 reps and was getting a 45 second rest, from that point on it got tough, less rest made it really hard.

1 min- 11 reps
1 min- 12 reps
1 min- 13 reps
1 min- 14 reps
1 min- 15 reps
1 min- 16 reps
1 min- 17 reps
1 min- 18 reps
1 min- 19 reps
1 min- 20 reps
1 min- 21 reps
1 min- 22 reps
1 min- 23 reps
1 min- 24 reps
1 min- 25 reps
1 min- 26 reps
1 min- 12 reps (couldn't get to 27 in that minute)

total: 17 min, 308 reps

holy crap. i was breathing so heavy, and a bit lightheaded when i was done. arms were like jello, even my legs felt it. i now have 1 blood blister and 2 water ones on my hands! is it sick that i love it? ha, it reminds me of gymnastics.

Food: cals were high today, but so was protein

carbs: 206g 35%
protein: 201g 40%
fat: 56g 25%

total cals 2086

time for bed!