Ginger575's PL training-Nobody said I had to look good in a singlet.

[Ginger575]

Thanks!

...................................

@ the gym around 11am.

10 min on the elliptical...

a1)wide grip pull downs 80x12,12,12
a2)split squat 25's x10,10 BW x10

b1)leg curl 80x10,10,10
b2)cuban press 15's x12,10's x12, 10's x6
shoulders were burning pretty good

c1)hammer curl 20's x12,12,12
c2) OH cable tri ext 80x12,12 90x12

d1)rev. sit up 15,15
d2)upright row 45x12

Didn't finish my d's. Went home.

[Ginger575]

I am FINALLY back in the gym after a 2 yr self destruct.

Most of my workouts right now are after work (12 hr shift) and they are pretty minimal right now.

Monday:
12 hr work day. About 40 min in the gym. Maybe less.
SS
db ohp 2 sets 15*10 & 1@15*8
db row 3 set 25*10


Tuesday:
12 hr work day.

Squats 3@95*8
Deadlift 5@135*5

Quick and dirty.

[BodyBldgPwrLftr]

I am FINALLY back in the gym after a 2 yr self destruct.

Most of my workouts right now are after work (12 hr shift) and they are pretty minimal right now.

Monday:
12 hr work day. About 40 min in the gym. Maybe less.
SS
db ohp 2 sets 15*10 & 1@15*8
db row 3 set 25*10


Tuesday:
12 hr work day.

Squats 3@95*8
Deadlift 5@135*5

Quick and dirty.

I am so glad to hear this! Just work your way back into it. It's just like riding a bicycle, except at our age your knees start to hurt a little quicker than they used to. I can relate to training after those long work days too.

[Ginger575]

I am so glad to hear this! Just work your way back into it. It's just like riding a bicycle, except at our age your knees start to hurt a little quicker than they used to. I can relate to training after those long work days too.

What a pleasant surprise! Good to hear from you. Thanks for the encouragement!

[Ginger575]

Yesterday:

Short kettlebell workout with upper body emphasis and a little mobility stuff.

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Just the right amount of soreness in all the right places from what I did Monday and Tues. I am pleased.
It's a little hard to be patient and take things slow. I want to be back where I was and then some.
Easing into things until I get a feel for what my recovery is like. I don't sleep nearly enough on work days.

Probably toward the end of May or maybe June after my shift changes again, I'll start 5-3-1.
I have an odd work schedule. I never know what day it is. Something like 2 on 2 off 3 on 2 off, etc.

[Ginger575]

3-29

Bench
3@45*8
1@65*5
1@95*5
2@115*5

It's bad when you notice how tight your hip flexors are while benching.

DB row

1@25*8
2@30*8
1@35*8
meh...

Cable push down
Idk.
a bunch.sort of.
I forget.
................
4-6
Nothing this week. Just work. Really tired. Resting and refining my plan. Making food for the week later.