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

[Ginger575]

shes a badybalder!

LOL

Nice work already ! keep on keepin on brother !

If I was as jacked and strong as KK, Id grow a huge beard walk around my street naked and flip over my neighbours cars, srs, what the crap they gonna do about it ?

Just remember to share the vids...
sometime before you're shot with tranquilizer darts and sent to the nut hut.

[Ginger575]

I'm still waitng for the Bum-Life Bro Rating...
What would be the female equivelent of that(bro) anyway?

A1)Petersen step up: 30'sx20, 30's x20, 30's x20
getting easier
A2)seated row: 110x12, 110x12,110x12
beginning to like these

B1)lying leg curl: 80x10, 80x10, 80x10
B2)flat DB bench press: 45's x12, 45's x12, 45's x12

C1)back ext(45 deg.): 25x15, 25x10, 25x12
these are def. harder than the other ones
C2)calf raises(feet out): 70x15, 70x15, 70x15

D1)ez bar bi curl:25x15, 25x11, 25x12
getting better
D2)ez bar lying tri extensions:35x15, 35x15,35x15
I think I like these

I'm def. not getting weaker. Adding weight almost every workout.
I'm almost proud of my DB bench.
Other notes...
My freakin' mood is all over the place.

[Bum-Life]

I'm still waitng for the Bum-Life Bro Rating...
What would be the female equivelent of that(bro) anyway?

hmmm.....

I would say the female equivelent would be.

brb I dont lift weights because I dont want to be all muscley and huge.
brb curl 1lb pink weights, upper body workout complete
brb updating ******** status while on the vagina machine
brb walked on treadmill for 10mins, reward myself with drinking all night

etc.

Ginger, you squat 315+..... I think you are a rare female that cant acheive this fem-bro status

[blsmith]

Damn Ginger! You are really bringing this ****!!! Keep up the great work Brahette! (female bro! )

[ByronOrpheus]

I'm still waitng for the Bum-Life Bro Rating...
What would be the female equivelent of that(bro) anyway?

Probably Snooki.

Nice work with the gettin stronger while losing weight and all that, feelsgoodman.

[Ginger575]

Thanks guys!
................................

A1) wide grip pull down w/parallel attachment: 100x12, 100x12,100x12

A2)split squat: 25's x10, 25's x10, 25's x10
my mild adductor strain is pretty much healed from last Fri. but I slowed things down a little and lowered the weight a little. They felt good.

B1)standing leg curl: 5th down x10, x10, x10
B2)L-lateral raise: 15x12, 15x9/x2 , 15x7/10x5
beginning to get a nice shoulder burn...my last set of these was sort of turned into a drop set. I had it in my head that I wanted to get all the reps so I lowered the weight to get the last of them.
Not sure if I should be doing that.

C1)seated hammer curl: 20x12,x12,x12
C2) ez bar French press: 40x12, x12, x12
shoulders really burning into my second sets but at the end of the third it started to ease up a bit

D1) reverse sit up/incline: 15,15,15
still really hard but going better
D2) upright row: 55x15, x15, x15

Beat! but feeling good.
--------------------

Non workout related success!

Yesterday I changed the blades on the riding mower. YAY.

[BodyBldgPwrLftr]

Whoa, looks like I missed out on a training revolution here! You don't have to justify why you train the way you do to anyone but yourself. The guy you quoted when you first started the new program makes a lot of sense. Very good progress (-2 lbs, -couple inches) in 2 weeks. As for PL goals, focusing on fat loss = increasing Wilks.

[Ginger575]

Whoa, looks like I missed out on a training revolution here! You don't have to justify why you train the way you do to anyone but yourself. The guy you quoted when you first started the new program makes a lot of sense. Very good progress (-2 lbs, -couple inches) in 2 weeks. As for PL goals, focusing on fat loss = increasing Wilks.

Yep. Fat loss mode while I'm healing up. Thanks!

[Ginger575]

A1)Petersen step up: 30'sx20, 30's x20, 30's x20

A2)seated row: 120x12, 110x12,110x12

B1)lying leg curl: 80x10, 80x10, 80x10

B2)flat DB bench press: 50's x12, 50's x12, 50's x12
I always feel like such a bad ass repping the 50's

C1)back ext(45 deg.): 25x15, 25x10, 25x12

C2)calf raises(feet out): 80x15, 80x15, 80x15

D1)ez bar bi curl:25x15, 20x15, 20x12

D2)ez bar lying tri extensions:40x15, 40x15,40x12

A little too much time between the C's and D's waiting for the ez curl bar.

[Ginger575]

Apr 18 (2 days ago)

One of my kids had a fever so I had to workout at home. It didn't go quite as well as I expected it to but I got it done.

A1)assisted pull up: x10, x10, x10
very much assisted,used the legs to make up for what I couldn't pull
was supposed to be wide grip pull downs
greater perceived effort
A2)split squat: 30's x10, 30's x10, 30's x10

B1)straight leg deadlift/standing on a plate: 135x10, 135x10, 135x10
Those were harder than I care to admit. I actually started with 205 but after about 3 reps decided I had better go lighter.
I spent too much time trying to figure out what to do to make lying leg curls work.
I tried a DB but I couldn't hang onto it. Finally just gave up and did SLDL's

B2)L-lateral raise: 15x12, 15x12, 15x12
those went well

C1)standing hammer curl: 20's x12, 20's x12, 20's x12
C2) ez bar French press: 50x12,50x12,50x12
lighter bar

D1)reverse sit up: 15, 15, 15
D2)upright row: 60x15, 60x15, 60x15

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

today...boooo

Another workout at home...other child sick. : /

A1) Petersen step up: 30's x20, x20, x20
only 1 set of purple things under the step

A2)bent over BB row: 95x12, x12, x12

B1)exercise ball leg curl: BWx10, x10, x10
those were hard because my ball was under inflated
B2)flat DB bench press: 60's x5 (@#$^&^)bad idea...50's x12
really hard, I just figured out that I HATE my dumbbell handles for my plates.
They don't have flat ends and they are awkward as hell for getting
into position. : (
Switch to BB bench before I hurt myself...
B2-b)bench w/ the bar: 135x12, 135x11
oddly enough I get a greater ROM with the bar compared to my
DB's(plates get in the way) : /

C1)bench back extensions: BW x15, x15, x15
shorter ROM, less hams and glutes more lower back...felt good
C2)BB calf raise: 115x15, x15, x15
could have used more weight...I REALLY need to spend more time on
chest and shoulder flexibility.

D1) ez bar bi curl: 40x15, x15, x15
D2)ez bar lying tri ext: 50x15, x15, x15

Gratuitous flex shot...

[mm55]

great work ginger, look at those boulder shoulders! Killer delts!

[Ginger575]

great work ginger, look at those boulder shoulders! Killer delts!

Thanks...but the pic is a little misleading. My middle and posterior delt are VERY under developed compared to my anterior delt. Too much benching not enough shoulder work. lol

[blsmith]

Thanks...but the pic is a little misleading. My middle and posterior delt are VERY under developed compared to my anterior delt. Too much benching not enough shoulder work. lol

Still looks good Ginger! Those middle and post delts will come... and then they truly will be boulder shoulders... Hope you are having a great day!

[Ginger575]

A1) wide grip pull down w/parallel attachment: 110x12, 100x12,100x12

A2)split squat: 30's x10, 30's x10, 30's x10
I think the 30's are still good weight for these.
when I first started today the DB's felt light in my hands...it just
seemed odd to me.

B1)lying leg curl: 85 x10, 85x10, 80x10
maybe go with 82.5 next time
B2)L-lateral raise: 15x12, 15x12, 15x12
last 2 reps of last 2 sets were a little ugly, same weight next time

C1)seated hammer curl: 20x12,x12,x12
C2) ez bar French press: 45x12, 40x12, 40x12

D1) reverse sit up/incline: 15,15,15
still really hard but going better

D2) upright row: 60x15, x15, x15

After doing a D1 set, it was like being down for the count but I'd get
back up on about count 3 and go into the D2 set...for each one.
Kinda like a boxing match that goes longer than expected because the
poor guy keeps getting up again.

Not counting 3 min on the elliptical...exactly 61 min from start to finish.
I think I felt a bit loopy between each super set.
I'm pleased with how things went today.

Other notes...did some yard work yesterday. I used the tiller to break
up a patch of ground about 8'x20' and went over it about 4 times. It's
an old tiller and a bit of a beast to move. Pretty significant bit of
work though I don't think I broke a noticeable sweat. It was a little
cool out. I enjoyed it.

[ByronOrpheus]

Dang, you're probably losing a ton of weight with workouts like that last one, I just did 2 super sets and they kicked my butt. I'm gonna stay on my cut for a while, just do it once and get it out of the way for a long time, I think you suggested that in my log a while back.

[Ginger575]

Dang, you're probably losing a ton of weight with workouts like that last one, I just did 2 super sets and they kicked my butt. I'm gonna stay on my cut for a while, just do it once and get it out of the way for a long time, I think you suggested that in my log a while back.

Actually, the first few workouts were HARD and made me feel pretty loopy,like bad enough I had to wait a few minutes before I could drive home...not so much now but they're still pretty challenging.

Not losing much weight. Only down 4 lbs.
In 4 weeks...
-1" from waist
-1" from the hips
no significant change of legs and arms

I'm pretty happy with it. For me that's more change in the last month than in the previous 6 or more.

http://bodyspace.bodybuilding.com/nu...ction=progress
................................................
A1)Petersen step up: 35's x20, x20, x20

A2)seated row: 110x12, 110x12,110x12

B1)lying leg curl: 90x10, x10, x10
90? really? I went with 90 because 80 would have been too light and I
couldn't find those little 5 and 2.5 increment weight thingys. I sure
didn't expect to get all of my reps after how those on Friday felt and
it wasn't terribly hard but it was challenging and I couldn't have
done more reps at this weight.

B2)flat DB bench press: 55's x12, 55's x11, 55's x9
right side giving out sooner than left? weird.

C1)back ext(the one I like): 35x15, 35x15, 25x15
2nd and 3rd sets I had some pretty good burning of the lower part of the glutes

C2)calf raises(feet out): 100x15, 100x15, 90x15

D1)ez bar bi curl:30x15, 30x8

D2)ez bar lying tri extensions:30x15, 30x15
Ran out of time. I got to the gym a little late.

[Ginger575]

I went to a meet Saturday. It was good to see some familiar faces.
I said hi to my #1 competition. She wasn't lifting at this one but did one a couple weeks ago and got a 362 deadlift. Out lifted by a 16 yr old girl. SMH.
I'm happy for her though.
Looks like I've got some work to do. I still want 405 by the end of the year.

[Bum-Life]

I went to a meet Saturday. It was good to see some familiar faces before I destroy them all at my next meet.
I said hi to my #1 competition, she ran away crying like a 16 yr old girl, because her 362 is nothing compared to the 405 I will pull soon

fixed

[Ginger575]

fixed

Cute...LOL

[Ginger575]

5 min elliptical

A1) wide grip pull down w/parallel attachment: 110x12, 100x12, 100x12

A2)split squat: 30's x10, 35's x10, 35's x10

B1)standing leg curl: 6th down x10, x10, x10

B2)L-lateral raise: 15x12, x12, x12
too much talking before 2nd set

C1)seated hammer curl: 25x12, 20x12, 20x12

C2) ez bar French press: 45x12, 45x12, 45x9

D1) reverse sit up/incline: 15,15,15
These are still plenty hard but it won't be long before I have to add the ankle weights

D2) upright row: 65x15, x15, x15
last few reps were HARD

1hr 15 min not counting the warm up

[hmotb555]

Hey you! Love the Delt shots! I hope all is going well for you...I'm gonna have to go back and catch up on some things but to piggy back off the Bodybldgpwrliftr you don't have to justify why you lift the way you do....and if anyone questions anything just say "I'm a woman who can squat 315lbs......what did you ask me again?" That usually takes care of things for me lol!

[Bum-Life]

had a conversation with some trainers at my gym, they claimed that it was "impossible" for a woman to deadlift 225+..... i loled. please come to Canada for a guest appearence at my gym..... we could probably make some $$ on bets

[Ginger575]

had a conversation with some trainers at my gym, they claimed that it was "impossible" for a woman to deadlift 225+..... i loled. please come to Canada for a guest appearence at my gym..... we could probably make some $$ on bets

That is hilarious...I wish I could. That would be fun.
.................................................. ...................


A1)Petersen step up: 25's x20, x20, x20
Done right this time

A2)seated row: 110x12, 12, x12

B1)lying leg curl: 90x10, x10, x9.5

B2)flat DB bench press: 55's x12, 50'sx12, 50's x12

C1)45 deg. back ext: 25x15, x15, x15

C2)calf raises(feet out): 90x15, x15, x15

D1)ez bar bi curl: 20x15, x15, x15

D2)ez bar lying tri extensions:30x15, x15, x15

Good day so far...

[ByronOrpheus]

That is hilarious...I wish I could. That would be fun.

Hmmm, I live kinda close to Bum, maybe I could put on a wig...

[Ginger575]

Hmmm, I live kinda close to Bum, maybe I could put on a wig...

If you do...get pics!

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

wk 6 ...changing things up soon.

A1) wide grip pull down w/parallel attachment: *90x12,(someone got my machine)
asst pull up machine -80 x12, -80x12
*90x12...started with 110 and my elbows didn't want to cooperate. Not usually a problem.
Also didn't feel as strong today. I suspect because I didn't drink enough water this weekend.

A2)split squat: 30's x10, 30's x10, 30's x10

B1)standing leg curl: 6th down x10, x10, x10

B2)L-lateral raise: 15x12, 15x12, 15x11

C1)seated hammer curl: 20x12,x12,x12

C2) ez bar French press: 45x12, x12, x12

D1) reverse sit up/incline: 15,15,10

D2) upright row: 65x15, x15, x10

Saturday: unloaded concrete blocks...about the amount that you can move in a small truck,so not really very many.

[Ginger575]

A1)Petersen step up: 30's x20, x20, x20

A2)seated row: 110x12, 12, x12

B1)lying leg curl: 90x10, x10, x 9

B2)flat DB bench press: 50's x12, x12, x12

C1)45 deg. back ext: 25x15, x15, x15

C2)calf raises(feet out): 90x15, x15, x15

D1)ez bar bi curl: 20x15, x15, x15

D2)ez bar lying tri extensions:40x15, x15, x15

Nothing out of the ordinary. Still pretty challenging though.
Not feeling particularly strong but okay.

End of Micro I

I took pics when I started and again today. I've still got lots of work to do. I knew I would.
I was surprised to see that my shoulders aren't pulled forward as much as they were.

Ha! I squat and deadlift next week!

[hmotb555]

I miss the squat and deadlift! how is everything going? Has your nutrition been going well?

[pjb12]

Ha! I squat and deadlift next week!

YAY! Now I will have something to comment on!

[Ginger575]

I miss the squat and deadlift! how is everything going? Has your nutrition been going well?

Things are mostly okay. Nutrition is 80% okay. I need to clean up my cheats or stop cheating.

YAY! Now I will have something to comment on!

I got the same response in the other log...lol

I'm not sure it will give you much to comment on.

Heels raised squats and snatch grip deadlifts both are in 8-12 reps range.
The first couple workouts doing that is gonna suck but it will be good to get back to them.

...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.

[Ginger575]

A1) wide grip pull down w/parallel attachment: 110x12, 100x12, 100x12
Elbows feeling much better!

A2)split squat: 30's x10, 30's x10, 30's x10

B1)standing leg curl: 6th down x10, x10, x10

B2)L-lateral raise: 15x12, 15x12, (15x9,10x3)

C1)seated hammer curl: 20x12,x12,x12

C2) ez bar French press: 45x12, x12, x10

D1) reverse sit up/incline: 15,15,10

D2) upright row: 65x15, x14, x10

Done in 55 min. Time PR.

I felt pretty good today but out of gas for the last few reps...Probably from getting through the workout faster and/or waking up at 5am. I'm not usually up that early.
..................................

6 weeks down.
About 3 1/2% BF lost...slight gain in lean mass at shoulders and arms.

Here's the data in case anyone is interested.
http://blog.bodybuilding.com/nuttyme..._caliper_tape/