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

[blsmith]

...and if I were not so embarrassed by the sad state of my midsection I'd post up pics.
The most noticeable change is that my shoulders are not pulled forward as much as they were. I was surprised. I guess the shoulder and upper back work is paying off.

We support you Ginger... seriously there is no need to be embarrassed... but I do understand!

You've really been killing it! Keep up the great work!

[ByronOrpheus]

Happy Mothers day Ginger, you're the only mom I know on here.

[Bum-Life]

Happy Mothers day Ginger, you're the only mom I know on here.

this ^


Happy Mothers Day to my internet Mom !

[Ginger575]

Happy Mothers day Ginger, you're the only mom I know on here.

this ^


Happy Mothers Day to my internet Mom !

Aww, thanks guys! <3 <3 <3

[Ginger575]

A1) Walking Lunges: 25's x10, x10, x10 (each side)
Lunges always take a lot out of me

A2) Incline DB Press: 30's x12, x12, x12
Good. Maybe go a little heavier.

B1) Snatch Grip Deadlifts: 135x12, x12, x12
used straps on 2nd and 3rd sets
These are brutal...but I should probably go a little heavier.

B2) Supinated Pull downs: 100x12, x12, x12
go heavier next time

C1) Kneeling Cable Crunches: 130x15, 130x15, 140x15
it took me a little bit to figure out how high to set the cable thing and to figure out what weight to go with but they went well.

C2) Romanian Deadlifts: 135x15, x15, x15
used straps for all sets...should go heavier next time.

D1) Reverse EZ Bar Scott Curls: 10x15, x15, x15
should go heavier about 5 lbs

D2) Seated French Press with an EZ Bar: 30x15, 40x15, 40x15

....................................
Some other stuff...
Last Friday an older guy that works as part of the gym floor staff was asking me weird questions.
Him: Are you trying to get strong or something?
Me: Sure. Why not?
Him: Do you want to be a man?
Me: (laughing at him) No, that's not it.
Him: I'm just trying to figure you out.
Me: That's okay. Let me know if you get me figured out. I'm still working on that one.

And today...Officer B tells me it's MY fault that he was sore all weekend.
Friday I was giving him a hard time and told him that his leg curls looked fast and I thought he could use some more weight.
Apparently he added weight after that. LOL

[pjb12]

Some other stuff...
Last Friday an older guy that works as part of the gym floor staff was asking me weird questions.
Him: Are you trying to get strong or something?
Me: Sure. Why not?
Him: Do you want to be a man?
Me: (laughing at him) Why? you need some tips?

People irritate me. Glad you are more laid back than me...

[Ginger575]

People irritate me. Glad you are more laid back than me...

It wasn't so bad. I'm all the time picking on people I may as well take some of it once in a while...and I was on my very last sets of the day. Too tired to care.
Also he may have overheard me and one of the trainers making jokes about small town rumors and taken it seriously. lol
You really don't want to know.

[Ginger575]

Workout B

Squat warm up: 45x10, 95x10, 135x5

A1) Heels Elevated Back Squats: 185x12, x12, x12
Squats felt good. A little hard but not too hard.

A2) Dumbbell Rows to the hip:40x10, x10, x10

B1) Leg Curls toes pointed out: 90x10, x10, x10

B2) Seated DB Overhead press, Semi-Supinated grip: 15's x12, 20'sx12, 20'sx12
* may have done and extra set of both B1 and B2. Not sure.

C1) Decline Dumbbell Pullovers: 15x15, 20x15, 20x15
these felt good

C2) *Cuban Press: 15's x12, x12, x12

D1) Zottman Curls: 20's x12, x12

D2) *California press: 45x15(too light) 95x5(oops, too heavy)
Didn't get my D's finished. Got distracted by helping someone and ran out of time.
I also meant to have previously figured out what weight I needed to use.
I think I will like these and expect things to go more smoothly next time.


Just to clarify...


Cuban Press


California Press

[pjb12]

Just to clarify...


Cuban Press


California Press

Cuban press = yum!

California press = what I do when I gas out and can't complete a regular lying tricep extension rep...

[Ginger575]

I seriously need to not turn the computer on again for a while. Not getting stuff done.

[Ginger575]

Friday's stuff...

60 sec. rests(supposed to be/tried to be/not sure of actual)

A1) Walking Lunges: 25's x10, x10, x10 (each side)

A2) Incline DB Press: 35's x12, x12, x12
Good. Maybe go a little heavier.

B1) Snatch Grip Deadlifts: 185x8,135x3, 135x12, 135x12
lost my straps...wow. endurance wise these were easier but I had to re-grip after 6 reps. Also using dust from the floor because I forgot my chalk again.

B2) Supinated Pull downs: 100x12, 110x12, 110x12
go heavier next time

C1) Kneeling Cable Crunches:140x15, x15, x15
go a little heavier

C2) Romanian Deadlifts: 135x15, x15, x15

D1) Reverse EZ Bar Scott Curls: 20x12,x12,x12
a little slow...try 15x15 next time

D2) Seated French Press with an EZ Bar: 40x15, x15, x15

Took right about 55 min .

Got to see one of my favorite people that I hadn't seen in a while.

Other notes:
Thursday mowed some grass(riding mower), pushed the mower back to the house because it quit.(about 40yds)
Moved 20 bags of wet pea gravel. Loaded it into a small wagon and dragged 4 bags at a time about 40 yrds. Poured 19 of them out into a shallow 8'x8' frame and leveled it with a 2x4.

[Ginger575]

Monday

Squat warm up: 45x12, 12, add 3/4" board

A1) Heels Elevated Back Squats: 135x10, x10, x10
Hip was feeling a not good sort of odd over the weekend so I took it easy on squats.

A2) Dumbbell Rows to the hip:40x10, x10, x10

B1) Leg Curls toes pointed out: 90x10, x10, x9

B2) Seated DB Overhead press, Semi-Supinated grip: 15's x12, x12, x12

C1) Decline Dumbbell Pullovers: 25x15, x15, x15

C2) Cuban Press: 15's x15, 15'sx12, 12'sx15

D1) Zottman Curls: 15's x15, x15,x15

D2) California press: 65x15, x15, x15
.................................................. ..........

I have straps again. I made some from some old jeans. I didn't feel bad for cutting them up either...too big and I blew out the inner thigh part a long time ago.
Note the pink stitching.

[ByronOrpheus]

Nice, I heard seat belts make good straps also.

[BodyBldgPwrLftr]

Looks like I've missed a lot of good work in here Ginger. 3 1/2% loss of BF in 6 weeks is nothing to sneeze at. I don't have to tell you to keep up the good work, I know you will.

[Ginger575]

Nice, I heard seat belts make good straps also.

Thanks! I did consider using the seat belt out of an old child safety seat but I wanted cotton.

Looks like I've missed a lot of good work in here Ginger. 3 1/2% loss of BF in 6 weeks is nothing to sneeze at. I don't have to tell you to keep up the good work, I know you will.

Lots of good work but not particularly interesting.
Thank you,Sir!

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

A1) Walking Lunges: 25's x10, x10, x10 (each side)
*something feels weird in my right glute

A2) Incline DB Press: 35's x12, x12, x12
Probably try the 40's Monday

B1) Snatch Grip Deadlifts: 155x12, x12, x12
used straps on all sets...felt pretty good. Should probably go a little heavier
B2) Supinated Pull downs: 110x12, x12, x12
just about right

C1) Kneeling Cable Crunches: 150x15, 160x15, 160x15

C2) Romanian Deadlifts: 155x15, x15, x15
used straps for all sets...good weight. Took a lot of focus to get
through the last set.

D1) Reverse EZ Bar Scott Curls: 10x15, x15, x15

D2) Seated French Press with an EZ Bar: 40x15, 40x15, 40x15
maybe need just slightly heavier

At first I thought I might have strained my glute but it never quite
felt painful just weird and tight. It didn't get any worse through the
workout.
When I was done I still had a little time before the daycare closed so
I took some time to stretch. Used the medicine ball to try and loosen
up some stuff in my hips and lower back.
Glute issue seemed to be gone after that.

Other notes:
I got to give someone a lift off for bench twice today. Once for a set
of 5 and once for a 1 rep max attempt that I didn't know he was going
for. My first time to give a lift off. I don't have much experience as
a spotter.
I was somewhat flattered that he asked me to help. There were a couple
other guys in there so he did have a choice.

Really OT other stuff:
Do guys use a wink to flirt? ever?/anymore? I've been winked at twice by the same guy. I'm not sure how to interpret it.

[Bum-Life]

Winks are weird..... seems like it might have been cool like 300 years ago when people wore fancy hats.

If I were you I would ask the guy whats wrong with his eye.

[ByronOrpheus]

Do guys use a wink to flirt? ever?/anymore? I've been winked at twice by the same guy. I'm not sure how to interpret it.

Serial killer/10

I'd stay away from anyone who winks.

[Ginger575]

Winks are weird..... seems like it might have been cool like 300 years ago when people wore fancy hats.

If I were you I would ask the guy whats wrong with his eye.

I think that might be it. He's got to be about 20 yrs older than me.(not quite 300 unless he's undead)

Serial killer/10

I'd stay away from anyone who winks.

I still say I'm the creepiest person I know.

Guys are funny sometimes. And none of this really matters because I'm married...and loyal I should add. I guess that's why I can 'not' take it seriously but still find the whole behavior thing intriguing.
It has been a really weird week for attention/popularity. Guys talk to me. Girls talk to me. Hell I even got a phone number. I think everyone knows I'm married.(small town)
Except maybe that one really young dude that grunts really loud (while doing curls) and dances.

[Ginger575]

Squat warm up:45x12, 12, 135x3

A1) Back Squats: 185x10, x10, x10
Just hard enough...felt good
*didn't do heels elevated

A2) Dumbbell Rows to the hip:40x12, 45x10, 45x10

B1) Leg Curls toes pointed out: 100x10, 95x10, 95x9

B2) Seated DB Overhead press, Semi-Supinated grip: 20's x12, x12, x12

C1) Decline Dumbbell Pullovers: 30x15, x15, x15
*I think I'm enjoying these

C2) Cuban Press: 15's x15, 15'sx12, 12'sx15

D1) Zottman Curls: 12's x15, x15,x15

D2) California press: 65x15, x15, x15

Officer B's workout partner was talking smack when I was warming up for squats.
He said something about "ya know you're supposed to put some weight on there."
Hey I dish it out, I can take it too. It was funny.
But he kept talking while walking across the room and I wasn't paying attention to what he said but Officer B was like "Go over there and knock him on his ass!...I DARE you to just...no,wait, I'll buy you lunch if you..."
It was tempting but I'd rather save my aggression for someone that deserves it.
He was just having fun.

[Ginger575]

Workout A
rest approx. 70-75 sec.

A1) Walking Lunges: 30's x10, x10, x10 (each side)

A2) Incline DB Press: 40's x12, x12, x12

B1) Snatch Grip Deadlifts: 185x12(chalk/reset grip after 8),
x12(chalk/reset grip after 8), x12
straps on last set

B2) Supinated Pull downs: 115x12, x12, x12

C1) Kneeling Cable Crunches: 160x15, x15, x15

C2) Romanian Deadlifts: 155x15, x15, x15
used straps for all sets. I wasn't really in to these today.

D1) Cable Reverse Curls: 30x15, x15, x15
EZ bar was busy

D2) Overhead cable triceps extension w/ rope attachment: 90x15, 100x15, 90x12
EZ bar was busy

Feeling sleepy in the afternoons since Saturday.
Really exhausted...mentally more than physically.

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

Down 20 lbs from my first weight entry in the 'body stats' Oct 2009.

[pjb12]

Down 20 lbs from my first weight entry in the 'body stats' Oct 2009.

This is AWESOME! Congrats!

[Ginger575]

This is AWESOME! Congrats!

Thanks!

...........................................
Squat warm up: 45x10, 45x10 (heels on plates/10's)

A1) Heels Elevated Back Squats: 155x12, x12, x12
heels on 10's. Squats felt good. Hip is still being weird.
I wish I could identify it exactly.

A2) Dumbbell Rows to the hip:50x10, x10, x10

B1) Leg Curls toes pointed out: 95x10, x10, x10

B2) Seated DB Overhead press, Semi-Supinated grip: 20's x12, 20'sx12, 20'sx12
I should probably go heavier on these

C1) Decline Dumbbell Pullovers: 30x15, 25x15, 25x15

C2) Cuban Press: 15's x15, 12x15, 12x15

D1) Zottman Curls: 15's x15, 12x15, 12x15

D2) California press: 65x15, 75x15, 75x15
I should probably go heavier on these

Other notes:
My wrists and thumbs have really been bothering me the last couple weeks but I don't think that it's lifting related. Honestly I think it may be a psycho****tic sort of thing and I'm actually a bit surprised that they're feeling somewhat better today.
I'm under a lot of stress lately. Not really eating like I should be.

Comfort-Food Cravings May Be Body’s Attempt To Put Brake On Chronic Stress
http://www.sciencedaily.com/releases...0911072109.htm
When I first read this I thought "Well, no sh*t!" but it actually makes a brief mention of why. Good article.
.......................................
Oh,yeah...and I found a 'keylogger' on my computer. I just love being spied on.
At least I know I'm not just being paranoid. Letting me think I'm crazier than I really am just might be worse than spying.

[Bum-Life]

Down 20 lbs from my first weight entry in the 'body stats' Oct 2009.

Nice !

[Ginger575]

Friday...

A1) Walking Lunges: 30's x10, x10, x10 (each side)

A2) Incline DB Press: 40's x12, x12, x12

B1) Snatch Grip Deadlifts: 155x12(chalk/reset grip after 8),add straps
155x12, 155x12

B2) Supinated Pull downs: 115x12, x12, 110x10

C1) Kneeling Cable Crunches: 160x15, x15, x15

C2) Romanian Deadlifts: 155x15, x15, x15
used straps for all sets...
c1 and c2 really is quite the challenging combo

D1) Cable Reverse Curls: 50x15, x15, x15
EZ bar was busy

D2) Overhead cable triceps extension w/ rope attachment: 90x15, 90x15, 90x15
EZ bar was busy

cooldown...
Pretending everything is okay and normal 8 sets x 23458764365

[Ginger575]

Sunday evening.
Kayaking...about an hour.

[pjb12]

Sunday evening.
Kayaking...about an hour.

I wouldn't want to park there...

[ByronOrpheus]

Wow, you really are getting jacked AND tan. (assuming you got a tan while kayaking)

Are you as bored with your cut as I am, or is that crazy routine of yours keeping it interesting?

[Ginger575]

Wow, you really are getting jacked AND tan. (assuming you got a tan while kayaking)

Not yet jacked OR tan.
I do have the beginning of a really screwed up farmer's tan.

Are you as bored with your cut as I am, or is that crazy routine of yours keeping it interesting?

I know it's really boring to read the same crap all the time but I'm not bored with it.
Micro III will be just as crazy...snatch grip DL from platform and 1 1/4 squats.

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

Monday...

Squat warm up:
split squats:2 sets bw x 10(each side)
squats: 45x12, 45x12 (heels on plates/ 5's)

A1) Heels Elevated Back Squats: 185x10, x10, x10
heels on 5's. Squats felt good.
A2) Dumbbell Rows to the hip:50x10, x10, x10

B1) Leg Curls toes pointed out: 100x9, 95x10, 95x9

B2) Seated DB Overhead press, Semi-Supinated grip: 25's x12, 20'sx12, 20'sx12

C1) Decline Dumbbell Pullovers: 30x15, x15, x15

C2) Cuban Press: 12's x15, 12x15, 12x15

D1) Zottman Curls: 12's x15, 12x15, 12x15

D2) California press: 85x15, x15, x15
beginning to like these

I took a little too much rest between some sets. Stayed up too late.
...............................
Wednesday...

A1) Walking Lunges: 30's x10, x10, x10 (each side)

A2) Incline DB Press: 40's x12, x12, x12
Good. Maybe go a little heavier next time.
Any tips for getting DB's into position on these?
That's the hardest part...just getting them up into position.

B1) Snatch Grip Deadlifts: 185x12, x12, x12
used straps on all sets

B2) Supinated Pull downs: 110x12,x12,x12

C1) Kneeling Cable Crunches:170x15, x15, x15

C2) Romanian Deadlifts: 185x15, x15, x15
straps...I shouldn't admit this but by the time I get to these, it really takes a lot of focus to get through them.I can't even get anyone to do them for me.

D1) Reverse EZ Bar Scott Curls: 10x15, x15, x15

D2) Seated French Press with an EZ Bar: 40x15, x15, x15

Other notes:
Tuesday...more kayaking but only 1/2 hr.

More other notes:
I'm tired of trying to let my hair grow.
I get nasty and sweaty daily or more if you count all the yard work/maintenance stuff I do.
I need something that will dry fast and not be in my eyes all the time.
Unless someone gives me a really good reason not to, I'm getting it cut off short again tomorrow.

[Bum-Life]

sweet parking lot kayaking ......

DB's I always rest on my thighs, n kinda nudge them up like a leg assisted hammer curl.

I vote for growing a huge messy summer mop of hair, for the same reasons I grow summer beard, first reason is awesomness, second to disgust others that are not awesome enough to have summer mops / beards in the heat. bonus points if u stop brushing it, and washing it.

[pjb12]

sweet parking lot kayaking ......

DB's I always rest on my thighs, n kinda nudge them up like a leg assisted hammer curl.

I vote for growing a huge messy summer mop of hair, for the same reasons I grow summer beard, first reason is awesomness, second to disgust others that are not awesome enough to have summer mops / beards in the heat. bonus points if u stop brushing it, and washing it.

I approve of this post!

This would be a good example of how I get into position... Just not with this much weight (well maybe both of my dumbells could equal one of Tom's...)