gymgirl's workout journal

**gymgirl** · 23-Jun-06, 10:57 PM

well, after reading many DF members journals i was inspired and figured now is a better time then ever to start one of my own. :-) i do have a disclaimer; i am a horrible speller, so please excuse my errors!

my goal is to stay lean, (maybe lean out just a tad more) and continue to build some muscle. i can't believe i am typing this, but one of my long term goals is to compete in a figure competition. i'm so far from that point, but i'd love to do it one day.

anyway, a little background info on me...i've been active my whole life. when i was 7 months old my mom started me swimming, i was competing in diving and swimming at age 4 and started gymnastics at age 5. i went to a private gymnastics academy starting age 5 until 15; and was on the competitive team for 7 years. after gymnastics i played high school soccer, and ran track. in gymnastics we always did conditioning and plyometrics, but in high school i started to lift weights and loved it! i've been hooked ever since.

i am a 27 year old female, 5'3"- and last time i was weighed/measured (about 2 months ago) i was 105lbs and 14% body fat. i normally train 4-6 days per week. i do HIIT running, core training, and have recently gotten into tabata workouts. i recently started tracking my food intake on www.fitday.com too.

i hurt my back almost 2 weeks ago, and have been going to physical therapy. apparently i have a slightly bulging disc, but that should be healing soon. i also am having trouble with my legs/hips from running. my PT suggested i skip running for another week, until all the knots are out of my hips, and my back is 100% healed. my workouts have been modified for the past few weeks, and i can't wait to get back to where i was. i can't believe how 'off' my life has been with this injury. i still get to the gym on my regular days but the lighter workouts, and no running are really messing with me mentally.

today was physical therapy,and i have gotten clearance to do the elliptical tomorrow, and i think i will do some light shoulders.

i've been trying to keep my calories down since i'm not working out as hard,and today was an off day.

today i consumed:

Fat: 21g 18%
Carbs: 128g 39%
Protein: 112g 43%

total calories: 1098

here are a couple of pics from march. i'd like to be more defined in my back and put on a little more mass on my arms.

http://new.photos.yahoo.com/crazy4ho...60762347261707

CF-OC_gal · 23-Jun-06, 11:17 PM

Nice abs! Go for it.

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tekmoney · 24-Jun-06, 02:35 AM

Wow, you are smokin' hot. You also look like the kinda girl that would mess a guy up if he didnt watch what he was doing

Keep up the good work. Good luck with your back and therapy.

**Lady C** · 24-Jun-06, 08:20 AM

There is always biking for aerobics instead of running. I do HIIT on a bike. It is quite effective too.

Keep up the hard work. You will soon be in a figure competition.

**gymgirl** · 24-Jun-06, 09:45 AM

thanks guys.

Quote:

Originally Posted by Lady C

There is always biking for aerobics instead of running. I do HIIT on a bike. It is quite effective too.

Keep up the hard work. You will soon be in a figure competition.

lady c- that's a great idea to do HIIT on the bike. I will need to ask my PT first since sitting is not the most comfortable thing on my back right now. but that is a great idea. do you do your HIIT on hills?

well i'm getting ready to make my oatmeal and egg whites and head off to the gym for a light workout.

**Lady C** · 24-Jun-06, 01:41 PM

LOL, on imaginary hills , it is a stationary bike.

**gymgirl** · 24-Jun-06, 04:52 PM

just got back from the gym and i am pretty worn out!

Cardio:
30 min on the eliptical at about 7.2
it ended up being 3.17 miles

in 20 minutes do as many rounds as posisble:

5 pull-ups-
10 push-ups-
15 squats-

i completed 11 rounds plus 5 additional pull-ups, 10 push-ups and 2 squats. almost got to 12 rounds! i lost most of my time on the pull-ups. they are just killer, at somepoints i could barley raise my hands up to reach the pull-up bar! the push-ups and squats were pretty easy for me today. boy was i winded after this workout!

Totals:

pull-ups: 60
push-ups: 120
squats: 167

my back is feeling pretty good, but my hips are just aching. i tried foam rolling them, but i dont think it did anything.

Azanmi · 24-Jun-06, 10:30 PM

Quote:

Originally Posted by gymgirl

i can't believe i am typing this, but one of my long term goals is to compete in a figure competition. i'm so far from that point, but i'd love to do it one day.

I know we are all our own worse critics but I really don't think you are "so far from that point"! I think you're well on your way!

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tim_mcf · 24-Jun-06, 11:41 PM

Very nice workout! That's a crossfit-type classic. I have done that same thing myself, and I don't believe I got nearly 11 rounds done. Good work.

nate · 25-Jun-06, 06:43 AM

holy crap, nice abs.

how do the "rounds" work. like pull ups, push ups, squats, then back to pull ups and so on for 20 mins?

dumb this down for me.

CF-OC_gal · 25-Jun-06, 09:09 AM

Quote:

Originally Posted by gymgirl

in 20 minutes do as many rounds as posisble:

5 pull-ups-
10 push-ups-
15 squats-

Thanks gym girl! I gave this a try today. I managed 9 rounds.

:

**gymgirl** · 25-Jun-06, 10:01 AM

Quote:

Originally Posted by Lady C

LOL, on imaginary hills , it is a stationary bike.

ahhhh, i see. thanks lady c!

**gymgirl** · 25-Jun-06, 10:14 AM

Quote:

Originally Posted by tim_mcf

Very nice workout! That's a crossfit-type classic. I have done that same thing myself, and I don't believe I got nearly 11 rounds done. Good work.

hey tim i checked out that link to crossfit that you posted the other day, and now i know where my trainer gets my workouts! hahaha. i was reading some of those thinking....hmmm that looks familiar! i thought he was nuts at first--i couldn't understand how i would get a goodworkout only doing 3 exercises. needless to say after a few workouts with him, i have seen the light. ha.

nate, to answer your question the rounds are broken down like this.

5 pull-ups
10 push-ups
15 squats

when you complete all of those you have completed 1 round. then you start again with the 5 pull-ups, then 10 push-ups then 15 squats, when you are done you have completed round 2, and so on and so forth. you are trying to get as many rounds done in 20 minutes so you have very little rest time if any. so for me, pull-ups are the most difficult. yestarday i made it through 5 rounds without breaking my set in pull-ups. so on the 6th round i think i got 4 pull-ups, i had to drop and rest for a few seconds and then get back up and finish the last one to complete the pull-up portion of that round, then i moved on to the push-ups. i hope that makes some sort of sense!

And thanks Azanmi for the nice comment. :-)

Brat- good job on the rounds!!! How did you feel?

today is a rest day, my arms are sore and my hips still hurt. today will be some stretching and icing my back and hips.

CF-OC_gal · 25-Jun-06, 03:54 PM

Quote:

Originally Posted by gymgirl

Brat- good job on the rounds!!! How did you feel?

POOPED! I too started heavy breathing into the end of the 2nd round. The 2 other people in the gym kept looking puzzled at me as I would head back to the pull-up station. I thought maybe my breathing was too loud or something. It was more aerobic than I though it would be and I wobbled down the stairs to the change room after. Holding my arms up to shampoo my hair was rough!

**Lady C** · 25-Jun-06, 04:15 PM

How do you guys do 5 pull-ups in the first place? I can only do 2. Are yours assisted? Mine are not.