wax on, wax off

[galya]

The time has come for my first online training log ever. Let me just say I am thrilled and honored to post it here, together with some of the greatest logs I have ever read. I am destined for success, then, right?

Some background:
age 26
weight 116 lbs
bf 13.6% done with the 7-site formula ( I know numbers are always off, but at least it's some base for tracking progress)

I am trying to lean out, but this is a year round goal for me. I just want to be tight and lean and beast strong. Unfortunately a month of wisdom teeth issues put me out of the gym and proper food, so now I am starting all over again, so I guess it's a good time to start logging.

I will be posting weights in kilograms, one kilo is approximately 2.2 lbs.

My workout this week is aimed at getting me ready for starting Spider Stamina http://spidersport.com/spider-stamina-workout_en.php

Dec 5

warm up: jump rope and joint rotations, some hip mobility drills

side press
6x10 kg
5x12.5 kg
5x12.5 kg
5x12.5 kg
5x12.5 kg

It was almost like a one arm anyhow towards the end. It was not as heavy as I am used to, but higher blood pressure still makes my gums ache from the surgery, so I am not pushing myself.

Full squat
8x40kg
8x40kg
8x40kg

I could have done 50 kg. I was trying to control the beast girl inside. Sanity above all.

One arm barbell rows (twisted version of the classic, done with the 25 lb bar)
8x15kg
8x15kg
8x15kg
8x15kg

It's wobbly, so I couldn't do any more weight today.

Stiff legged Bulgarian Deadlifts (video for conventional for those who have never done them here: http://spidersport.com/bulgarian-deadlift.php)
8x15kg
8x15kg
8x15kg

Moderately heavy, could have done more.

Skull crushers
10x15kg
10x15kg
10x15kg

I hated it, noone to spot so I had to use less weight than usual.

Cable crunches
15x45kg
15x45kg
15x45kg

I keep RI around a minute and a half on reps under 8 and a minute if reps are higher.
For crunches I rest enough to take my breath.

And here is the nutri stuff:

1. 150 grams of super fresh cheese (a mix between mozarella and cottage, nothing like it exists in the US)
2. can of tuna with two cups greens, olive oil
3. cabbage and carrot salad, hard boiled egg
4. 1 cup of sardines

I still haven't planned dinner, I will probably make some eggs with veggies.

I've downed 2.5 L of water, hope to make it 3.5 till the end of the day.

It's been fun posting, actually. I am looking forward to more than worthless workouts in the coming days.

Have a great week

[Marykaa]

Welcome to the logs! and you are definately on top of things..

I am thrilled and honored to post it here, together with some of the greatest logs I have ever read.

I feel the same way about the others.. but about your futur log as well!

It will be very interesting and I'm sure I'll learn alot. [img]smile.gif[/img]

oh.. and Canadians are also in KGs [img]smile.gif[/img] (even though so far I've always logged in lbs)

[Terry Monk]

Originally posted by galya:
Cable crunches
15x45kg
15x45kg
15x45kg

I keep RI around a minute and a half on reps under 8 and a minute if reps are higher.
For crunches I rest enough to take my breath.

You do cable crunches with 100 lbs? Mental note to kick it up a notch tonight. I'm doing 12 reps with 70 lbs.
thanks for the motivation Galya!! [img]smile.gif[/img]

[TrainingGirl]

Yay yay yay!! I'm so excited to see your log [img]smile.gif[/img]

The "beast girl inside"..I love it!

Look forward to following your workouts and nutrition [img]smile.gif[/img]

[galya]

Thank you all...
Dinner as it worked out was two Cesar salads, no sauce, a dash of olive oil only with a chicken breast on top. Some cocoa bean tea for dessert....it's called Melancholy tea over here, it helps me deal with the habit of having sweets after dinner.

[galya]

I feel unusually bloated this morning.
It is this time of month I guess. I will try to up my water to 4 L total today.
I was wondering if I should do SS or HIIT cardio today, I will see how I feel later. I might skip for 30 minutes in the afternoon and do some abs.
I had a salad for breakfast with cheese and ham on top. I am such a wimp.

[Terry Monk]

From what I can tell, there isn't anything remotely close to being "a whimp" about you. Oh and I up'ed my cable crunch weights to 90 lbs and will hit 100 later this week. I knew I could, I just needed somebody to kick me in the ass and you did. Thanks!

[gobbla]

looking foward to learning from you!

[galya]

The day so far has been quite stressful.
I am lacking sleep big time and it's making me cranky (that or the caffeine). It's a no-fix situation now, so i am just dealing with it.

Dec, 06

15 minutes of elliptical going up a hill
15 minutes of skipping, just stopping to stretch my forearms a few times

Swiss ball crunches
3x20, no weight added

15 minutes of step aerobics at beginner level, I will have 15 more later today

My teeth are still painful when exercising, which stopped me from doing HIIT today.

So far the food log looks like this:
1. 1/2 of a cheese and ham, lettuce and other veggies salad
2. 2 cups boiled spinach with 2 wedges feta cheese and an egg
3. 2 rice cakes PWO
4. 2 wedges of feta cheese
5. cabbage and carrot salad, one tbsp olive oil

Getting back to it is easier than I thought, just a bit annoying, because I would like to push it harder.

Next week

[Marykaa]

Sorry for such an innocent question, but what does the name of your log refer to?

"wax on, wax off"

the only thing it makes ME think of.. is waxing Cross-country skiis.. but then.. I'm just anxious for the snow to come..

[galya]

It's a quote from Karate Kid.
Here is a link telling some about the late Mr. Miyagi.
http://www.cnn.com/2005/SHOWBIZ/Movi...bit.morita.ap/

[Marykaa]

ahhh yess.. I loved that movie : ) watched it with my kid.

[TrainingGirl]

How tall are you Gayla? Just wanting to get a feel for your height/weight and nutrition intake.

[galya]

Hey TG, I am 5 ft 4.
This week I am not counting cals.

[galya]

Last night dinner ended up being a baked trout and a green salad. Mmmm.

[galya]

Dec, 07

I woke up with sore biceps. I thought WTH??? I never work biceps anymore. I though back and remembered I was skipping yesterday...so I decided to throw in a bicep exercise to recover a bit faster so I can skip again tomorrow.

3 pull ups. Biceps bothered me so I decided to do lat pull downs instead.

Pull downs
5x40kg
5x45kg
5x45kg
5x45kg

Lat raises
8x7.5kg
8x7.5kg
8x7.5kg
10x10kg

Lunges
8x20kg
8x20kg
8x20kg
Latlunges
8x20kg

Plie squats
10x25kg
10x25kg
10x25kg

Incline bicep alternating curls
10x5kg, heheh
10x5kg
10x5kg

Weighted roll ups (weight held in both hands above head, as if you are coming up from a pull-over through a crunch)
15x7.5kg
15x7.5kg
15x17.5kg

I only had 40 minutes in between clients to do this and got terribly exhausted. I couldn't rest enough but I got the work done.

I am looking forward to cardio tomorrow. I might run outside for the last time befpre snowfall this weekend.

Nutri-log:
1. handful of walnuts (I had to get uup at 5 a.m. and write someone a diet so I could barely open my eyes, let alone eat)
Herbal tea
2. 3 eggs
Coffee
3. 2 cups steamed spinach, one egg, a wedge of feta cheese
4. PWO
1/2 of 200 gr curds 100 gr yogurt 1 scoop whey
5. The rest of the above concotion and a cabbage salad
6. I am planning two large salads for dinner

It's fun having a log. I am getting some of my strength back.
I am off to do some cartwheels now

[galya]

Forgot the Saxon Bends.
8x8kg
8x8kg
8x8kg
8x8kg

Dinner was NOT two salads.
1. A cucumber/tomato mint salad
2. Huge plate of broccoli
3. 4 small cubes of lamb and chicken with some tomato sauce ( I scavanged them off the husband's plate). Of course he had Indian (rice, bread, and the whole nine yards).