Minime's Countdown to Christmas journal

[minime]

Hi all! I've decided to start a new journal as my old one got very long.

Background: I am a female, 23years old (almost 24) and Ive been working out for years, lifting weights more 'seriously' for about one year. Recently i started mixing in some xfit type WODs to my training.

I hurt my shoulder several weeks ago, and so I am still 'recovering' from this, and also dealing with some knee issues that i've had for quite some time. It has been suggested that I have been overtraining, I have a tendency to do too much, like doing weights and cardio in the same session.

current status: 5'2 and according to my Tanita 106lbs and 15% bf (though i suspect more like 16-17%)

The workout:

3 Full Body sessions per week
3 cardio/xfit type sessions per week

The diet:

I would like to have a 40/40/20 split but it rarely works out like that. I usually end up closer to 30/50/20 with p/c/f. I eat often, at least every 2-3hours.

OK so ive been working on a plan, maybe soemthing like this for my FBWs

day 1
Flat Bench
DB bent over row
Shoulder raise
Barbell curl
Dips
Weighted Decline crunch
SLDL
SL calf raise

day 2
chest fly
Barbell row
Fly
Pullups
DB curls
Narrow grip bench press OR skullcrusher
ab bench
Back Squat
Calf raise smith

day 3
incline bench
Deadlift
OH press
Chinup
Bench dip
ball crunch
Leg press machine
Calf press machine

And for my cardio, that will vary. I hope to get back into running soon, and adding in a weekly interval session on the track.

of course suggestions and advice are welcome!

[gymgirl]

yay for your new journal! your workout plan looks great. :

oh and i was going to comment in your old journal, but it looks like you had a great weekend!

[Lady C]

You need some more shoulder work. Add in reverse delts (flyes), side raises or lying side rasies and cuban presses (unless 'shoulder raise' and 'flyes' are one of these exercises).

Other exercises you might consider are lat pull downs, seated rows, lunges, and hanging hip curls.

[minime]

oh frick - i forgot the pulldowns! ill fit them in somewhere. And reverse flyes, yes I may add them in tonight also with the shoulder raises since I can only do very light shoulder raises now anyway. (yes the shoulder raises are side/lateral raise) Seated row - i thought that if i was doing a barbell row, a seated row would be unnecessary? I just didnt want to get into a situation where my workouts were super high volume.

lunges are out, because of my knee. Phsyio says 'no lunges, no squats past 90 degrees'.

thanks for the suggestions lady C!

and gymgirl, thanks for stopping by yes i had a nice weekend.. but i am tired from it.

[Lady C]

Originally Posted by minime

i thought that if i was doing a barbell row, a seated row would be unnecessary?

Yes, do one or the other. I actually use different parts of the muscles with each, so a rotation might be good.

[laura817]

I'm so glad you started a new journal Minime! Looking forward to your journey ahead.

[CF-OC_gal]

I promise I won't pollute your new journal.

Ease into your shoulder work and respect the limits as you heal. There's a good workout plan for healthy shoulders posted a few places on DF that should get you through to normal. It helped me a lot.

The plan sounds balanced : .

[minime]

thanks guys.

Lady C - yes i might try a rotation OR i may be able to fit both in sometimes.
thanks laura! I too will be following yours.

and Brat - u are more than welcome to 'pollute' my journal any time! I am going to look for the healthy shoulder workout at some stage today if i get the chance.

ok. the workout. Busy gym meant a couple of substitions.

BB row 10kg 3x15*
BB Bicep curl 8kg 1x10 .. 10.5kg 2x8
Shoulder raise 2kg DBs 2x10**
Ball Crunch 8kg DB 3x10
Chest press machine 15kg 1x15 ... 20kg 2x8
Dips BW 8-6-6
SLDL 20kg 1x10 ... 40kg 3x6
SL calf raise 15kg 1x10 ... 20kg 2x8
reverse fly 2kg DBs 3x8

time: 50mins

*The 10kg bar is too light for rows, but the 20kg too heavy. Can a curl bar be used for these? (the zig zag one)

**These hurt my shoulder even with the 2kgs. Is there a sub for these?

The dips were not full ROM as i was being v careful but still was happy to be back to doing them unassisted.

I felt so lazy leaving with no cardio or made up WODs. however, i am going to stick with this for seven weeks til xmas, even though i feel so lazy!

calories 1659 40/37/23

i had a lot of chicken yesterday!

today is cardio and im thinking of going to the track for some 400m training. Might do something like 8 efforts for 400m but the efforts will be slow of course! First time back to running is going to be so weird!

knee feels better but not totally. I think the orthodics are helping. Shoulder feels ok! so far so good!

[Lady C]

Subst. for shoulder raises are lying side raises.
[lay on your side on a bench, hold your arm out in front of you, chest high, with light weight, raise your arm to the ceiling] I hope that made sense. Do 3 sets, 12-15 reps each. These will strengthen your shoulder.

[laura817]

Originally Posted by minime

BB row 10kg 3x15*
*The 10kg bar is too light for rows, but the 20kg too heavy. Can a curl bar be used for these? (the zig zag one)

Hey Minime - You can subsitute the curl bar instead of the conventional barbell to do the row. Also, another good exercise for the lower back is hyperext. or even the dumbbell rows.

P.S. Good job on the dips.

Hi minime,

I find it interesting that you do not experience shoulder pain while doing unassisted bar dips for reps.

I also think 8 rounds of 400 meters on the track is a demanding workout for someone who has not run recently so be flexible, get a good warm-up before the intervals, and remember to stretch your hams/quads, calves, glutes, etc. afterwards.

[minime]

Lady C - those sound similar to one of my phsyio exercises where i lay on my side and raise only my forearms, keeping upper arm static by my side. Should I also add the ones u suggest with arm fully extended?
thanks laura, i will do that next time

Pierini - as i said, the Dips were not full ROM. If they were, they would probably have triggered pain in the last part of the dip. Also I was working on doing them slowly and watching out for signs of pain.

Yes I will take it easy and warm up well for the runs - and depending on how i feel i may just do 4x400m. Or none at all, if it starts to rain!

[gymgirl]

Originally Posted by minime

I felt so lazy leaving with no cardio or made up WODs. however, i am going to stick with this for seven weeks til xmas, even though i feel so lazy!

good for you! that is better then me. one day of normal lifting, and that was all i could do.

enjoy your runs today!

[minime]

Gymgirl - it is hard for me to do this one day lift/one day cardio as i feel lazy, BUT i keep telling myself it is temporary! I can change it around again after xmas if i feel like it i guess. And i am enjoying the extra time I have now that i spend less than an hour at the gym.

Pierini - u were right. 8x400m was too ambitious for me. I found the running very difficult: lung capacity seemed bad

Tuesday 7th November : cardio

warmup : walking, stretching & physio exercises in gym

400m light jog

4x400m efforts

1:54
1:42
1:34
1:48

walking 400m for recovery between each effort

Though my actual timed runs were less than 8 minutes I was on the track for almost half an hour

knee felt tight afterwards, but after another bout of stretching in the gym it felt better. I fought the urge to do more exercise, and just went home. It was nice, i settled in with a good book for a couple of hours.

Calories 1737 35/44/21

[gymgirl]

great times on your runs minime! also way to go on not continuing to workout even when you felt like you wanted to. (wow that was weird to type)

i can't remember does you gym have foam rollers? those work great to losen up your knee after running.