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05-06-2011, 02:45 PM #541
- Join Date: Mar 2007
- Location: Toronto, Ontario, Canada
- Age: 52
- Posts: 14,983
- Rep Power: 8129
Brian - journal at http://forum.bodybuilding.com/showthread.php?t=161909473
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Now a CanFitPro and NSCA certified personal trainer specializing in helping the obese. Lost over 70 pounds myself...
Goals completed: Three 5K's, one half marathon, Spartan Run, and Warrior Dash.
Goals working on: Triathlon, Putting together "Days Of Inspiration" (www.********.com/groups/daysofinspiration)
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05-08-2011, 08:45 AM #542
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05-08-2011, 11:06 AM #543
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05-09-2011, 02:37 PM #544
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05-09-2011, 02:53 PM #545
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. LOLLast edited by Ginger575; 05-09-2011 at 03:07 PM.
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05-10-2011, 04:22 PM #546
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05-10-2011, 09:01 PM #547
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.
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05-11-2011, 02:07 PM #548
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
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05-11-2011, 05:22 PM #549
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05-13-2011, 04:06 PM #550
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05-15-2011, 06:53 AM #551
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.
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05-17-2011, 06:51 PM #552
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.
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05-17-2011, 08:40 PM #553
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05-17-2011, 08:58 PM #554
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Posts: 911
- Rep Power: 4371
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.
I'm striving to do the best I can with what I have.
Find & follow me on Instagram @fortyfiedfitness
FORTYfied Fitness & Strength channel on YouTube channel here:
https://www.youtube.com/channel/UCbtBxvY6i-lcfVU9heTKMrA
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05-18-2011, 11:02 PM #555
Thanks! I did consider using the seat belt out of an old child safety seat but I wanted cotton.
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.
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05-19-2011, 08:26 AM #556
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05-19-2011, 01:54 PM #557
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05-19-2011, 09:40 PM #558
I think that might be it. He's got to be about 20 yrs older than me.(not quite 300 unless he's undead)
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.
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05-21-2011, 07:44 AM #559
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.
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05-23-2011, 12:04 PM #560
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.
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Down 20 lbs from my first weight entry in the 'body stats' Oct 2009.Last edited by Ginger575; 05-23-2011 at 12:16 PM. Reason: edit
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05-24-2011, 06:53 PM #561
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05-25-2011, 02:05 PM #562
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.
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05-25-2011, 03:46 PM #563
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05-29-2011, 02:59 PM #564
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
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05-30-2011, 01:09 AM #565
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05-30-2011, 07:16 AM #566
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05-30-2011, 11:29 AM #567
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06-01-2011, 02:31 PM #568
Not yet jacked OR tan.
I do have the beginning of a really screwed up farmer's tan.
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.
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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.
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06-01-2011, 03:07 PM #569
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.My Powerlifting Journal =
http://forum.bodybuilding.com/showthread.php?t=124851791
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06-01-2011, 04:30 PM #570
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