Topic: Heather's work out log!

[Henna1029]

So, first off i'd like to tell everyone a bit about myself.
My name is Heather and I'm from Texas, and yes, i am a girl! I'm 19 and off to college. Seeing as how i'm in school for Culinary Arts makes it a bit difficult to stay lean and keep weight off! I also wish to become an accomplished traceuse.
I am 5'3" and...*ehm*...125lbs... 10 lbs more than i would like.
So as for my goals,
By the beginning of september i would like to:
run 1 mile nonstop
5 pullups
hold a handstand for at least 5 seconds
jump 7-8ft
kong valts over most heights
wallspins
front and back handsprings

I might add more to that list later on but for now i will show everyone what i plan to do do accomplish this.
Every week I must:
run/walk 5 miles
150 push ups
750 crunches
10 minutes of handstands
125 burpees

I hope that this will help me accomplish my goals and help me lose the extra 10lbs i've put on. 

Any advice or help is greatly appreciated!! I really need to find the motivation to pull this off! WISH ME LUCK!!

[Jeff West]

Workout every other day. DON'T workout two days in a row because your muscles need time to repair themselves. Also the handstands you could practice against a wall at first, that is what most people do. I learned them without a wall i just learned them through repetition.

Here is a link for the handstands

http://www.beastskills.com/Handstand.htm
 

[Henna1029]

i know how to do handstands, i used to be in gymnastics for a short while, but i've lost my stability.
and i doubt i'll be able to work out every day i do have school and work to fit in too lol.

Thanks for your advice and help!

[Henna1029]

Day one:

Goal:
1 mile run/walk
30 push ups
150 crunches
2 minutes of handstands
25 burpees

the only thing i was disappointed about was my run. I was able to run with a decent amount of stamina but it got cut short because of a rain storm.
I accomplished the rest of my work out.

Remaining workout for the week:
4.5 miles run/walk
120 pushups
600 crunches
8 minutes of handstands
100 burpees

pretty good day, i hope i can keep it up!

[wolf555]

   If your trying to cut off wait, crunch's are a waste of time. Fix your diet if there's any problems with it and do sprints, (uphill sprints are great) and exercise's that make you breath hard, and I mean hard not just a little winded. Wal-mart sells a 10-15lbs cheap kettelbell for like $20, those are awesome for any kind of fitness. If you must do some kinda of ab work look on Greg the squrriel's training log, there will be a video link for a ab workout on it. If you go the kettelbell route let me know, I train with a RKC twice a week, I'm not an expert at them but I know a good bit. Anything else you need just send me a message. Oh yea and try negative's on the pull ups, they will help a lot, after you get one it starts getting easier.

[Henna1029]

 

   If your trying to cut off wait, crunch's are a waste of time. Fix your diet if there's any problems with it and do sprints, (uphill sprints are great) and exercise's that make you breath hard, and I mean hard not just a little winded. Wal-mart sells a 10-15lbs cheap kettelbell for like $20, those are awesome for any kind of fitness. If you must do some kinda of ab work look on Greg the squrriel's training log, there will be a video link for a ab workout on it. If you go the kettelbell route let me know, I train with a RKC twice a week, I'm not an expert at them but I know a good bit. Anything else you need just send me a message. Oh yea and try negative's on the pull ups, they will help a lot, after you get one it starts getting easier.

Ok i'll check out the kettelbells. My diet is pretty decent until i get to school in which i eat whatever i make. :/ although i don't know what you mean by negative pull ups, could you explain?

Thanks for the help!

[wolf555]

Negative's, just jump or get a chair, something to get you to the top of the bar. Then slowly, very slowly using as much control as you can lower yourself down, then repeat. It will help you develop the strength you need for pull ups. I don't know all this fancy science that goes with it, one of the smart folks on this forum can tell ya (Dan Kelly, Steven Low etc.) but it works. If my diet depended on my ability to cook, I would be dead right now, or crazy from eating charcoal rice or something, good luck with the culinary school I'm just gonna let the military feed me, four free meals a day, what ever I want, not burnt.

[Henna1029]

Oh ok i'll definitely give that a try!!
Haha well its good that you get free meals! I wish i had that!
Thanks!

[wolf555]

   Yea it's one of the reason's I love the USAF, most branch's get crappy food, if we get deployed it's BBQ every night ha ha. Also try putting a chair or something about waist high under the bar and put one foot on it, it will make the pull ups a little easier until you can do them unassisted.
   What part of Texas are you from? I have a lot of kin folk out there (my dad's whole family). We used to go out there every summer for the summer. Haven't been able to for the past few years though, man I miss it. Finally GoFit makes some good low price kettelbells and you can find them at Academy Sporting Goods. The 25s are great for beginners. If you need anything else let me know.

[Henna1029]

Oh that sounds nice!! I'm living in Houston now to go to school. Ok I'll take a look at those too, once I have the money...

[Henna1029]

Ok so for day 2 results:
It was a slow day trying to do the one day off thing but i wanted to get something in because i won't have free time everyday.
I did around 30 negative pull ups
and one run through of this ab work out http://www.youtube.com/watch?v=fk_usVg7Fp0

Since i'm putting these two things in my workout regimen i'm gonna have to change my weekly workout goals which i'll probably put up here later on. But for now i'll just put up the things i do during the day.

[wolf555]

My sister was in Houston a little while back, that place is huge. Good luck with the training.

[Henna1029]

Thanks Wolf555!!

Day 3 log:
45 push ups
1.5 mile walk/run
30 negative pull ups
1 round of the ab workout routine
and lots of stretching!
worked on a few vaults for a few minutes. Nothing much.

So far so good i think...kinda...

Also, can anyone tell me what it is that is supposed to help your muscles repair itself? I know protein is one thing, right?

[wolf555]

Protein and rest, muscle's only grow when they rest, so I'm told. Eggs are great for protein. I also do a lot of stretching on my rest days, that seems to help.

[Henna1029]

Yea I do stretch a lot mainly because it feels good to stretch out sore muscles but I also take pride in my flexibility!
And thanks! I didn't know muscles actually grew during rest! And I love eggs...Mmmm...

[wolf555]

From the fancy "science" I was told about it, when you work out, the muscles rip apart a little, the rest days give them time to grow back together, thus making them bigger. That's what I'm told anyways, I usually don't pay to much attention to all the scientific stuff, to confusing. I like the KISS method, keep it stupid simple.

[Henna1029]

Weekend's update:
Friday I didn't workout because my family came to visit me. Saturday I worked which is actually like working out too with all the lifting and carrying I have to do. Sunday, well today, I went to the gymnastics gym and worked on various things like handstands, walkovers, basic round offs and cartwheels, a couple of back tucks and did work on the uneven parallel bars. Fun fun! I might do a bit more work in a little while.
I'm starting school again tomorrow so I'm not sure if I'll be able to do very much

Wolf555: Thanks! I think someone actually told me about that too now that I think of it.

[wolf555]

I used the KISS method wrong again, my bad. It's keep it simple stupid, not stupid simple. But yea you're welcome. Doing a small unit tactic's training op starting Monday and will be back Wednesday, so if ya need anything between now and then you'll have to ask one of the other folks on here.

[Andrew Mumu Trahum]

as for the handstand improvement, as well as developing forearm strength and balance... go against a wall and hold a handstand as long as you can, rest and repetition as all exercises go

[Henna1029]

haha thanks again wolf555 I hope you do well!

Andrew: Honestly I've tried to do a handstand on the wall cause I completely understand how it helps but I can't seem to get myself to do a handstand against the wall. Not sure why but I can't. Besides, I used to be a queen of handstands and never used the wall so I'll just continue practicing, I'm already improving pretty quickly. Thank you though for the suggestion.