melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
Instagram

2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016
Monday, 30 November 2015, 12:42
Day 148-154

TUESDAY
6 months vegetarian today and YES eating out is completely necessary to celebrate this day. I can't believe that a year ago, i'd be chowing down Maccas chicken nuggets saying things like "I could never go without these nuggets. These nuggets ARE heaven". A year later, and 6 months in, I can't imagine myself ever eating meat again. During this time though, I think I have eaten something that involved fish sauce...? Though i'm not entirely sure and i'm not going to be hung over it. This is not a restrictive lifestyle. I will move into the grooves at my own paces and making mistakes is just part of the process.

Yes, i've thought about transitioning to veganism but i'm still getting my thoughts right about it - mainly about eggs. I try to avoid dairy as much as I can, but eggs.. I'm not a fan of eggs but my mom does use it occassionally to prepare meals. I also don't believe that eggs is cruel if the chickens were bred cage free as chickens are going to lay unfertilized eggs either way.

BUT ANYWAYS. Here's today's workous!
6 am workout
Strength: 10 EMOM Snatch + OHS
1x20kg
2x22.5kg
2x 25kg
3x 27.5kg
2x 30kg (but failed both)

WOD: 3RFT with 17 min cap
20 assisted kipping pull ups
15 burpees over the bar
10 20kg power snatches
Time: DNF. 2+35

 7 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg
Just working on technique here

8 am workout
Strength: 10 EMOM Snatch + OHS
10x20kg

WOD: 3RFT with 17 min cap
20 assisted kipping pull ups (starting to feel the rhythm)
15 burpees over the bar
10 20kg power snatches
Time: 15" 04'

WEDNESDAY-FRIDAY
At Byron Bay. No gym/weight lifting. Did go on a hike on Thursday and Friday.

SATURDAY
Was so tired. Did nothing. No exercise at all.

SUNDAY
SUPER LAZY DAY. No exercise at all. Tbh wasn't sure if I could get myself to workout again...

MONDAY
It was hard getting out of bed and it was hard focusing at Crossfit. I felt so weak. So behind. I felt has if i've lost progress. However after this workout, I feel re-engergized! Even if I did lose some progress, i'll just train again and i'll progress even further than I did before my trip to Byron.

6am workout
Strength: Power snatch
5x5 20kg power snatch

WOD: 15 min AMRAP
30 6kg wall balls
10 T2B/Knee raises
20 burpees
Rounds: 2 + 40

9am workout
Strength: Backsquats and deadlifts
5x5 37.5kg 

WOD: 4 Rounds with 90s rest between each round
14 lateral bar burpees
7 ring pulls
14 20kg push jerks

Labels: , , , , ,




Monday, 23 November 2015, 16:06
Day 145/146/147

SAT 
LAST DAY OF MY EXAM YAYYYYYY

SUN
Went shopping and bought new workout wear and a foam roller

MON 
6 am workout
Warm up: 2 rounds
200m run
3 inch worms
4 lunges
5 air squats

 Strength: Finding backsquat 1RM
I forgot the weight ladder but I reached 62.5kg backsquat.

WOD: 12 min AMRAP
200m run
15 sit ups
10 2x5kg weight step ups
5 2x5kg manmakers
Rounds: 2 + 20

------

DYED MY HAIR TODAY.
IT'S FABULOUS.
I LOVE IT.
$190.
WORTH.


Labels: ,




Friday, 20 November 2015, 11:10
Day 144

OH MY GOODNESS IT'S SO HOT TODAY. It's going to reach up to 41 degrees Celsius. I'm crying. I hate having made plans and then the weather does THIS.

Also I think I need to change my sports bras.. The one I wore this morning felt as if it was really constricting my ribs and hence making it even harder to breath lol.

6 am workout
1000m run
40 6kg wall balls
30 assisted pull ups
20 37.5kg deadlifts
47 Dus (meant to be 100 but I didn't make it!!)

Oh yeh and i'll most likely be going to the 6am classes this Summer... As if i'll survive doing a WOD whilst the sun is even higher in the sky.

For the Summer, i'm planning: 6am WOD, 7am rehab/stretch, 8am eat food/rest, 9am strength training. Then be home by 10:30. Yep 4 hours at the box. 5 times a week. It's going to be a good Summer!




Thursday, 19 November 2015, 09:14
Day 143

Okay so i'm trying to scrap my macro counting. It has been working well but i've been developing an insane obsession over trying to calculate my meals, hit my numbers etc. I want to learn to trust my body and eat intuitively.

Also i'm really current enjoying the 6am workouts over the 7am atm because there are more people and it's just overall more motivating. However after my exams (which is in a couple of days), i'll be going back to the 7am workouts so I can train at 9, with an hours break, aswell.

6 am workout
Sttrength: 2 power cleans every 90 seconds
1x20kg
2x25kg
2x30kg
3x32.5kg 

 WOD: 1min-2min-3min
Modified push ups (106)
25kg squat cleans (37)
Score: 143

 I'm starting to really like power cleans - I used to hate the movement because it required so many little parts and I found it hard to mesh all the movements together as one. But I think i'm starting to 'feel' how it should be! 

Labels:




Wednesday, 18 November 2015, 08:25
Day 142

Up early today!

Aiming to intensely focus in studying with timed breaks.
8:30AM-12:30PM: Study! Revise questions.
12:30-2PM: Lunch, yaaaas. + relax mind.
2-4PM: Study! Memory growth through flash cards and solid reiterations.
4PM: Snack!
5-6:30PM: Study! Revise questions.
6:30PM-8PM: Dinner + let my mom take my measurements to sew a dress for me (costume).
8-9PM: Study! Memory growth through flash cards and solid reiterations.
THEN BE IN BED BEFORE 10PM SO I CAN WAKE UP AND GO TO THE 6AM CLASS AGAIN.

Anyways here's what I did today in the 6 AM workout.

Strength: 8 min EMOM
8x2 20kg strict press

WOD: 4x3 min rounds with 1 min break inbetween
200m run
5 T2B (attempts)
Max 25kg push press
Score: 21


Labels:




Tuesday, 17 November 2015, 10:00
Day 141

Tuezzzdayyyy!!! I'm feeling great - with myself and being on my own/away from my usual social circle. I really feel like this exam period allowed me to re-evaluate my choices in happiness. ANYWAYS 4 days to go then i'll crawl out from under my rock!

7 am workout
Strength: every 2 minutes, deadlift.
1x5 37.5kg
4x5 42.5kg

WOD: 14 min AMRAP
20 single skips
10 DU complete/attempts
15 6kg med ball over head walking lunges
10 6kg med ball cleans (my legs!!)
Every 2 minutes, 5 burpees - i.e. total 25 burpees.
Rounds: 4

After exams/When I start training more, i'm going to up my carbs but probably keep my protein and fats the same. I'm quite liking this idea of macro counting/ iifym. I find the planning enjoyable. However in saying this, if i'm still feeling hungry and it doesn't fit my macros, I will eat. If i'm full and it doesn't make my macros, I will stop eating.

Labels:




Monday, 16 November 2015, 09:18
Day 139/140

SUN
No workout, just tried to go through notes/memorize facts... Watch youtube videos - Physio related! Sorta.

MON
YES. THE CROSSFIT GRIND. No i'm only joking... I don't have time for that - yet!

7 am workout
Strength; 10 min EMOM
Hang Snatch
1x1 20kg
1x1 22.5kg
4x1 25kg
4x1 27.5kg PR

 WOD: 20 min cap. 
800m run
25 25kg thrusters 
15 assisted pull ups
400m run
25 25kg thrusters
15 pull ups
Time: 19" 30' I'm happy that 25kg is now my base weight. I need to get comfortable and stronger in the S2O movements!! 

 5 mores days until i'm free (to train like a beast hehe) but I need to stop thinking about that for now!

Labels: ,




Saturday, 14 November 2015, 09:04
Day 137/138

Fri
Stair master: 30 minutes, 100 floors.

Sat
Gym with my cousin!

{workout}
Warm up: 5 minutes on treadmill

Seated leg press: alternating sets
3x20 75kg
3x10 95kg

Leg extensions: alternating sets
2x20 33kg
2x10 47kg

Incline leg press
3x8 133kg

Deadlifts
5x5 35kg

Ended with {BBG W1 LEGS}

------

Going to attempt to finish off all my lectures then make flow charts for each body system!

Labels:




Thursday, 12 November 2015, 09:38
Day 136

It feels good to be sweating it out in the morning! I never want to allow myself fall victim to potato-syndrome. I never want to stop being on this high!

7 am workout
Strength: front squats EMOM
1x3 15kg
1x3 25kg
1x3 30kg
1x3 35kg
1x3 37.5kg
2x3 40kg
1x2 45kg
3x3 45kg

 WOD: 
2 min max DU
10 min ladder 1, 2, 3.. of
2x5kg seated dumbbell press
25kg power clean
2 min max DU
Score: 27, 8 + 4

 My knees feels a little funny when I squat/bend it. Uhh it must be the way that I sit when i'm studying! I must practice good posture to avoid injuries. 

 Hm i'm thinking of grinding through my notes today and tomorrow, so on Friday I can eat out at Newtown (hoping for Lentils As Anything and Gelato Blue hehe)

Labels:




Wednesday, 11 November 2015, 20:21
134/135

TUE
I had my MBLG finals exam today. Ugh. Terrible. But I really hope that I don't fail. I'm praying to the Biology Gods!!! I really REALLY don't want to have to repeat this compulsory unit grr.

No workouts today. Just been a potato. However i'm hitting my macros and i'm seeing good results!

I'm starting to like Macro Counting... It's kind of fun LOL.

WED
6 am LISS cardio
45 minutes, resistance 4 on the stationary bike this morning. Nothing too intense, I *almost* broke a sweat, but I was going at slow speed, averaging maybe 14-15km/h.

Was checking emails, Instagram and FaceBook. Where I also watch 1 YouTube video that summarised Respiration. I'm not sure how much information I soaked in though.

6 pm workout
Strength: Overhead squats (I hate these!!)
1x3 15kg
1x3 20kg
2x3 25kg
2x3 27.5kg

WOD: 10 minute running clock
8 min AMRAP
5 25kg push jerks
7 box jumps
then 2 minutes of max burpees.
Score: 6 + 5, 20

I didn't stay back for the 7pm weightlifting class as I wanted to go home, get osme food in me and maybe get a bit more studying done! I'm happy that I chose to do 25kg for my S2O in the WOD tonight. Usually I cower to 20kg. X

Labels: ,




Monday, 9 November 2015, 13:20
Day 132/133

SUN
Had work 9am-1pm, came home and tried to "revise" but ended up falling asleep at around 6pm...

MON
I woke up at midnight, thought i'd be able to fall back asleep "soon" but I ended up staying awake until it was time to get out of bed to get ready for Crossfit (5am).

6 am workout
Warm up: 3 rounds
10 good mornings using pvc pipe
10 front squats using pvc pipe
100m run

Strength: Every 2 minutes for 16 minutes
1 power clean + jerk + 2 front squats
15kg
20kg
22.5kg
25kg
2x30kg
2x32.5kg

 WOD: 20 min cap
800m run
3RFT
30 6kg wall balls
15 K2E > knee ups when fatigued
10 20kg SDHP
Time: ~19"

 I think I accidentally cheated though.. I'm not sure if I did the complete 30 wall balls for each round? I lose count during intense workouts!! I really need to slow down so that I can be confident in saying that I completely finish the WOD as best as I could. 

 EXAM TOMORROW EEEEP.

Labels: , ,




Saturday, 7 November 2015, 14:30
Day 129/130/131

THU
I skipped Crossfit with hopes of having a super productive day. I got two mind maps done - I really have my fingers crossed that these mind maps are helpful and are not just a complete waste of time!

FRI
My sister got her wisdom teeth extracted today. There is such a long story behind this but I completely can not be bothered to retell it.

I did get a workout done today!
6 am workout
Warm up:
In partners - one person will blindly row 7 pulls and aim to get around 100m. Metres below or above equate to the amount of burpees the partner has to complete. I felt kind of bad for my partner (who I only met that morning) because my 7 pulls only got to around 60-70 m, meaning that my partner had to do 30 burpees. We have 2 rounds of this. Dayyym.

Skill: practiced handstand shoulder taps and rope climbs.

WOD: 12 min AMRAP
10 sit ups
10 16kg KBS
1-2 rope climbs (2x2, 4x1)
Rounds: 6

SAT
I had an easy gym session with my cousin. Restarted Kayla Itsines' BBG and will following it through!

So today was week 1 arms and abs + 10/15 minute warm up/cool down :)

HMMM I REALLY NEED TO GET ON IT FOR MBLG. I can not afford to fail the finals - aiming for a high Credit... I really need it if I want to move on to second year :/

Labels: ,




Wednesday, 4 November 2015, 09:25
Day 128

Woke up with a headache and ughhh had to deal with this headache throughout the workout as well. It feels like my brain is going to detach, turn to mush then slide out of my ears!! I'm quite sure it's not because i'm dehydrate. I'm drinking a lot of water. But I guess i'll increase the intake today and try to get extra sleep.

7 am workout
Warm up: 500m row

Strength: Deadlift 2RM
1x10 15kg
2x2 37.5kg
1x2 40kg
1x2 42.5kg
1x2 45kg
1x2 47.5kg
1x2 52.5kg
1x2 57.5kg
2x1 60kg (I couldn't hit 2 reps!)

WOD: 12 min AMRAP
5 37.5kg deadlift
5 kipping knee ups
10 burpee box jump
Rounds: 5+10

Okay so study (try to get at least 2 mind maps done) then work. I am also going to try to stop eating after 7PM, as I sleep i'm laying in bed at around 9pm and I also wake up feeling bloated/fat? Or maybe i'm just fat idek lol

Labels:




Tuesday, 3 November 2015, 09:11
Day 127

Only one workout today! Because I want to have a non-rushed breakfast then get straight onto studying!

7 am workout
Strength: 10 min EMOM a 60-65%
5x3 22.5kg push jerk
5x3 25kg push jerk

WOD: 5 RFT
5 22.5kg squat clean
5-10 resistance band muscle ups
40 single skips + 5 DUs
Time: 13"

I probably should have push for 25kg for the squat clean... Hmm.

Anyways. Body check: My biceps are really tender and when I squat, my quads KILL. I hope I recover soon! I'm also suffering from a sore throat and runny nose. Ugh.

Labels: ,




Monday, 2 November 2015, 18:30
Day 126

7 am workout
Strength: front squat
4x3 40kg
1x2 42.5kg
1x2 47.5kg
1x3 47.5kg

WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 7 + 4

Okay okay, i'm going to start making 22.5kg for S2O movements now. I need to start pushing myself for improvements (starting tomorrow)!

5 pm workout
Strength: front squat
4x3 42.5kg
3x1 47.5kg

WOD: 12 min AMRAP
4 20kg power snatch
8 push ups on knees
12 air squats
Rounds: 8 + 4

Yay I beat my WOD by 1 whole round!! There are people hitting 9, 10, 11 rounds - but i'm happy with my 8. I beat myself and that's all that matters! I want to become the best version of myself, not the best version of somebody else. X

Labels: ,




Sunday, 1 November 2015, 18:14
Day 125

I had work 9-5 so no exercise for me today. I also ate quite poorly.

Breakfast: usual oatmeal and toppings
Morning snack: instant coffee made with almond milk and white sugar
Lunch: a generous slice of coffee almond torte, a box of red papaya and lots of wholewheat/seeded biscuits.
Dinner: flat rice noodles with beansprouts and some dino kale + 3 chocolate covered wafers.

I didn't get to plan my meals properly - which I usually do when I work all day. So in turn, I just ate whatever was most available zzzz.

ANYWAYS monday tomorrow! It's almost been 18 weeks of working out! I feel as if i've been following a fitness routine for much longer as I keep track by days haha