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About Tinessael

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  • Birthday 09/02/1991

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    Heidelberg, Germany
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  1. Good to know! I didn't change my routine but the comment about it being too bench press heavy did make me a bit concerned. ^.^ That's exactly my plan: Doing the "big three" lifts first and trying to slowly up the weight on them - for the moment I am planning to follow the SL principle and up the weight very slowly, and the rest of the exercises are kind of supplementing it into a full-body routine. Today I did Front squats before bench press, that was okay, but DL definitely needs to go first (I tried doing them after lunges and OHP: big mistake). I've modified it a bit, namely doing K
  2. Hey, funny that you write right now - I just started with the programm 2 weeks ago! (Didn't have access to a gym before). So I don't have any long-term results. I am having fun with the routine, I feel like it really unites the best parts from 5X5 and a good whole-body routine. It is pretty tough (at least for now), I deifnitely need 1-2 restdays in between and until now I always have gotten a serious DOMS from it. The critic I've gotten from some other places that it is bench-press heavy, but then I've read that as a woman you tend to recover more quickly... I'll see how it goes.
  3. Hey! So I tried my best at doing my personal lifting routine using Girls gone Strong/Nia Shanks/ NF blogs/Anatomy etc. My background: Started barbell training 2 years ago. Did an olympic weightlifting course, did 5x5 for three months, did Crossfit for about half a year, did NF Academy workouts (level 4 because I still can't do pushups), and inbetween plenty of bodyweight training (esp HIIT like Freeletics). Am 25, BW about 60 kg, 159 cm tall, Body fat still pretty high, around 29%. Goals are (sorted by priorities): Get strong, lose fat, gain muscle. Eventually I hope to focus
  4. That's great distance! I'll have to see with doing it next year, because I will probably remain pretty far away from any race locations.
  5. Hallo aus Niedersachsen! Bin relativ selten in den Hauptforen (v.a in der Academy), aber es freut mich jetzt hier ein Deutschland-Thread zu finden!
  6. Whoa thank you, I will go with just that! For now the tempo of 6min/km is tough for me. For sprints of 100-150m I can have a pace of 4-5min/km, for anything longer it is around 9min/km. But I will see how it develops. How long should my long runs go? For 20 weeks after starting with 4K, and going 1K up every two weeks I would reach 14K, is that ok? or should/could it be more? If i reach 20K i could train for a HM ^.^ But it is not my goal right now, so I don't know if that makes much sense? We sometimes do running at Crossfit, is it okay to count it for the weekly workout? I
  7. I took part the last two years (reached 11 and 8 km), but this year I moved rather far away from the event in Germany and also booked a spa weekend so I didn't take part in the selfie run How did it go for you?
  8. Hm, I guess I could squeeze in two short (30 min) runs after Crossfit/Poledance/rest days (even if I usually have 12h shifts on my "rest" days). I usually can do a long run on Saturday or Sunday. I don't have a clear goal, I would like to get back into a habit of running regularly without injuring myself, but also be as fast as possible...Finishing the distance is not really a problem, but I don't really have a clear idea of a realistic time goal. Under 60 min would be awesome, but I am far away from that. I did do a pretty relaxed 4,7 km run with medium tempo of 9:20/km yesterday
  9. Hey all! It's been forever since I've been in this forum - but I really want to start running again, and signed up for a 10K run in September - and now all I need to do is train. I am a fairly active person: I do pole dancing 1x week, Crossfit 2x week, and mostly use my bike to get around (min. 8K per day) and manage to fit in a yoga session every now and then. I ran a half-marathon a couple of years ago and a 15K untrained last year. I've always been very slowrunner (HM time: 3:15, 15K: 2 h) and haven't been running at all in the last year. So now: I can only go for a run once a
  10. Somehow I am going through a period of being incredibly tired the entire time. First I blamed early start of classes, but now I am also going early to bed and still can't get up. No idea what is going on. But I did yoga on Monday and archery on Tuesday...the barbell class was cancelled. I have a run on Sunday, so I am sort of trying to taper down with my workouts.
  11. It really made me happy. Anyway, the summary of the first two weeks: Goal 1: Complete! I registered, paid and went to each of the classes. Goal 2: Monday: Yoga Tuesday: Bodyweight training Thursday: Ballet Friday: Running 4 miles Saturday: Yoga Sunday: Cycling 9000 m in ca 60 minutes (it was sooo windy...I think I moved like a snail and couldn't breath) Monday: Yoga Tuesday: Archery and Barbell class Wednesday: Yoga Thursday: Ballet Friday: Running 7.5 miles Sunday: Hiking 7 miles on hills. Bam, 12 points. Really happy with the consistency here. Goal 3: Hm, I don't do psychically
  12. Soooo...*drumroll* *squeeeeeeee* First, I went to archery class and I really loved it. The first time we had almost only theory. We are a small group of 8 people, so we had a introduction, and then we learned what a recurved bow is, what parts it has, then we spent a while trying to assembly it and finding all the protection stuff and safety so we only got to shoot three arrows at the end but it is really exciting and well taught. Mental note to self: Do not wear yoga pants to archery - because we have to hang the quiver over the pants, and well...my yoga pants don't hold it under it a
  13. There is a flaxseed muesli, which you can make with coconut milk. (Flaxmeal, shredded coconut, cinnamon, grounded nuts --> coconut or almond milk --> microwave). Or a a flaxseed microwaveable bread Or a smoothie: coconut/almond milk, spinach, frozen berries. Or you can try an avocado. Just an avocado with some lemon juice and salt/pepper. You can bake it for 5 minutes to get something warm. (You can also put an egg on top of it, but you don#t have to ^^) Hope it helps
  14. My archery classes start on Tuesday...together with the barbell class. I have 2 hours of time inbetween, which is a bit uncomfortable but oh well. Yesterday I went running, 4 miles in 1 hour. But I don't know why, but my intestines decided to rebel, so that one hour is with 3 longer bathroom breaks. -.- No idea why. Nutritionwise i wasn't perfect, but I didn't eat anything that bad. :/ So probably just runner's diarrhea. Yay. I am still totally in the groove from the ballet class ^^
  15. Yay I went to ballet today. Finally. I love it. Had...a small cookie, so another 0.5 points for today nutrition. 1 point for yesterday.. there was free red bull and I didn't drink it...no cookies, no anything.
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