Ginger, I just wanted to say again that I'm impressed with your progress and your workouts! Those T-shirts sound wonderful--did you get them at the Arnold thing?
Thank you so much for that, Karen. Comments like that do help keep me motivated. It's so much easier to keep going, when progress is being made. Thank you.
Quote:
Originally Posted by nutbar
The Hulk?! You got to be that close to the Hulk?! Oh, man, I would have made fool out of myself!! Not that that's anything new...
I know! In a way it was kind of sad that he was there, charging $20 for an autograph. Guess they have to make $$ somehow, but he was The Hulk, you know?!?
Quote:
Originally Posted by Kirjava
Fun pics! The Hulk....that's awesome!
Brady is a total hottie.
I agree on all counts. It helps that Brady is just a great guy. Smart, nice and works his butt off in the gym.
Quote:
Originally Posted by fengshway
ginger, you look wonderful!! your hard work is definitely paying off.
Thank you, Wendy!
Ok, I am bound and determined to get my workouts caught up in my log. Of course, I forgot to go look and see which was the last one I logged.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ginger, you're progress is really inspiring to those of us just starting out. I have been lurking for a while now, and have really enjoyed reading about your journey!
February 27th Stage 2, Workout B #2
Wide grip DL from box
10X100
10X100
Superset
Bulgarian Split Squats
10eX25lb plate
10eX25
Underhand grip lat pull down
10X50
10X60
Superset
Rev. lunge from box w/forward reach
10X25e
10X25e
DB prone Cuban Snatch – not done. No bench available.
Skull crushers with 25 lb plate
10X25
10X25
Swiss ball crunch
10X20lb db
SB crunch
10X20lb db
Rev. Crunch
15X20lb db
15X20lb db
Lat. Flexion #3 I felt these this time, but still don’t know if I am really getting something out of them. Will try again
10XBW
10XBW
Prone Cobra
60 sec XBW, 20 sec XBW
50 sec XBW, 20 sec XBW
30 minutes of 2:2 intervals
Thursday, February 28th
Major DOMs. I did 15 minutes of cardio, then my trainer invited (told me) me to join a small group he was training.
Chest press 25 lb plate (1 minute of reps)
Skull crushers 25lb plate (1 minute)
Crunches with plate (1 minute)
Walking lunges BW (15 each leg)
Crab walk? (1/2 length of track, don’t know how far it is)
Jump squats (1/2 length of track)
Planks (1 minute holds, 2 total)
3 laps sprinting (1/3 of a mile)
I was happy to be doing something besides same old intervals on the elliptical, but I wasn’t really mentally prepared, LOL. It was a good thing.
Friday, February 29th
Back workout
DL 60 lb db
10X60lb DB
10X60lb DB
10X60lb DB
Superset
Rope pull throughs
10X30
10X35
10X40
Bent Over rows
10X50
10X60
10X60
Superset
Rope face pulls
10X35
10X40
10X45
V-bar pull downs (standing, 1 leg on bench)
10X70
10X75
10X80
I did no cardio, I was spent.
Saturday, March 1st
Leg day w/trainer
Squats
10X95 BB
10X105 BB
10X105 BB
Seated squats superset w/straight legged DL
10X30
10X30
10X30
Walking lunges around entire gym. BW
I lost count
I did some machine (will look for name) where it is a machine that uses plates, has a neck thingy and you do deep squats
10X105
10X105
10X105
20 minutes of walking (at least it was supposed to be walking, but I know I looked funny)
Sunday, March 2nd
Off!
Monday, March 3rd Stage 2, Workout A, #3
Front Squat w/ Push Press (Hate ‘em!)
10X45, 10X55
Superset
Step ups
10eX17.5, 10eX20
DB 1 point row (I am starting to like these. Did I just say that??!?)
10eX20e, 10eX20e
Static Lunge w/Rear ft. elevated
10eX20, 10eX20
Push-ups
10XBW. 10XBW
Superset
Plank
60 sec XBW
60 sec XBW
Cable Horiz. Woodchop
10X30
10x30
10x30
I did 20 minutes on the step mill and 15 minutes on the elliptical
Tuesday, March 4th
Unexpected day off, felt really crappy and decided not to push myself. Wednesday, March 5th
Chest/Tricep and some shoulders
Superset
Incline chest press
12X20 + bar
12X30 + bar
10X30 + bar
Front Dumbbell raises
12X10
12x12.5
12X12.5
Superset
Cable crossovers
10X30
10X30
10X30
Lat raises DB
10X12.5
10X10
10X10
Tricep kickbacks
10X12.5
10X10
10X10
Push-ups (only 1 set)
10XBW
Superset
Tricep pushdown w/rope
10X25
10X25
10X25
Rope face pulls
10X35
10X35
10X35
Tricep pushdown w/V-bar attachment
10X25
10X25
10X25
20 minutes of intervals on the step mill.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Hi Ginger-
Your pictures look great. I can see a lot of progress! I'm glad you had a good time at the Arnold Classic. Great pics!
Thanks, Leah!
Quote:
Originally Posted by Nanette
Ginger, you're progress is really inspiring to those of us just starting out. I have been lurking for a while now, and have really enjoyed reading about your journey!
Hi there! Thanks for stopping by and posting. I love visitors.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
The Hulk?! You got to be that close to the Hulk?! Oh, man, I would have made fool out of myself!! Not that that's anything new...
I would definitely have said something stupid, or tripped, or taken my shirt off... no, just kidding about that last one (maybe in a few months when I'm more confident ).
Just came in to look around, and man! Your progress is awesome, Ginger. Great job.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I would definitely have said something stupid, or tripped, or taken my shirt off... no, just kidding about that last one (maybe in a few months when I'm more confident ).
LOL! Now, if it had been after dark and after a few drinks, I could totally imagine doing something like that. LOL (saying something stupid or tripping, LOL. There is nothing going on under my shirt, except deflation)
Quote:
Originally Posted by Littlemermaidklb
Wow, those workouts are crazy! No wonder you're seeing such great results! Keep it up girl!
Hey Kara! Thank you!
Well, I went to the gym and tortured, I mean, did 20 minutes of intervals on the step mill and 10 minutes of SS on the eliptical trainer. I also did some bicep work, because they are in need. Nothing major, just some rows and some curls.
They are calling for nasty weather, again! I am so done with the snow, I can't stand it.
On a better note, I am scheduled to go do a V02 testing next week. I never talked about it on here, but I went a couple of weeks ago and sat in a BodPod and had my body fat tested and it was not a pretty number, but it gave me the kick in the pants I needed to stick to this and stop with the crap.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Hi Ginger, those workouts look great. Your hard work is paying off.
When I saw your back picture poses i thought of that song "baby got back" but for you it would be 'baby got (no more) back (fat)." Hahaha.
Have a great week!
Just getting around to the pics from the Arnold. Very nice. I am most impressed with the Hulk. He looks DAMN good for his age still. And please update us on how the Vo2 test is run. I have heard about this but don't know anything about how it is done.
Do you know what's involved in this testing? I have no clue! (and too lazy to google it!)
Well, here is a little info about it. It will basically tell me my definite RMR and target HR, which will be helpful to know. I know we can calculate this, but to know for sure is going to be a good thing. Plus, a coworker's husband that I work with has the set up to do it in his office and I can get it done for waaaaayyyyy less than is normally charged. From this info and his software, it will also pinpoint whether or not I am burning fat or carbs, when I am in my target zone.
Quote:
What is VO2 Anyway?
VO2 simply stands for Volume of Oxygen. The VO2 test measures the volume of oxygen your body consumes at the various intensity levels during your test. The higher the workload you perform, the more oxygen your body requires to metabolize the energy needed. Since there is a direct relationship between oxygen consumption (VO2) and Calories burned, the test can also determine how many calories your body is burning at each intensity level.
The maximum rate of oxygen uptake (VO2) is called "VO2 Max". VO2 Max is the Gold Standard method to measure fitness. Bottom line: a higher max = a higher ability to intensely exercise. For example, Lance Armstrong has a VO2 Max of 83.8 ml/min/kg. The average adult male has a VO2 Max of 35-45 ml/kg/min. To achieve a high VO2 Max, a person must have a fit heart and lungs and significant lean muscle mass that is well conditioned.
What is Aerobic Threshold (AeT)?
At low intensity activities your heart and lungs can easily supply all of the oxygen your body demands. The intensity level beyond which your body cannot provide all the oxygen needed is your Aerobic Threshold. Above this level anaerobic energy pathways start to operate. The greater your VO2 at your Aerobic Threshold, the greater your quality of life.
What is Anaerobic Threshold (AT)?
Your Anaerobic Threshold represents the maximum intensity level that you can maintain for an extended period of time. At high levels of intensity your body does not have sufficient oxygen to meet energy demands. Your body then uses anaerobic (without oxygen) energy sources which produce lactic acid. When you exercise above your anaerobic threshold your breathing will increase rapidly. It will be difficult to maintain this intensity level for a long period of time. Exercising at your Anaerobic Threshold Heart Rate will increase your performance in endurance activities.
How will these values help fitness and training?
The VO2 test can determine an athletes Aerobic Threshold and Anaerobic Threshold. Once the athletes Aerobic Threshold and Anaerobic Threshold are determined, the athletes true target workout zones can be found. The target workout zones are based on the athletes heart rate. With this information the athlete will know at what intensity (heart rate) he/she can train to improve fitness and endurance.
What is Resting Metabolic Rate (RMR)?
This is the number of Calories your body would burn if you did nothing more than sit in a chair all day. This is similar to what is know as Basal Metaboloc Rate (BMR). Your resting metabolic rate is related to your lean body mass or the fat-free part of your body. Your lean body mass is made up of muscle and internal organs.
When you move your body it burns energy. The more you move, the more energy you burn. Your activity during the day is the biggest part of your body's energy output that you have control over.
Quote:
Originally Posted by RebeccaC
Hi Ginger, those workouts look great. Your hard work is paying off.
When I saw your back picture poses i thought of that song "baby got back" but for you it would be 'baby got (no more) back (fat)." Hahaha.
Have a great week!
You too! That made me giggle. Now, "Baby got to get back muscles!".......
Quote:
Originally Posted by Fitwit
The Arnold sounds like fun. I would love to go.
Ginny Lou, your progress pics are fantastic. I am so happy for you!
Thanks so much! The Arnold is fun. Next year, you gals need to head this way and we'll have our own little pow-wow and head there, together!
Quote:
Originally Posted by missjane
Ginger! They are saying we could get 2 feet of snow! WTF! How about you?
I know! I am so bummed and just done. with. winter. (Can you hear me whining? LOL) Actually, I don't mind it but I want to be home, not at work. The snow just started here.
Quote:
Originally Posted by Kirjava
Ginnylou, I just checked out your progress pics. You are looking hot, girl!
Thank you SO much! I just need to keep going and keep doing what I am doing, but it is working.
Last night I messed up and did Workout A again. Not sure why, I just did?!? Stage 2, Workout A, #4 Front Squat w/ Push Press
10X45, 10X45
Superset
Step ups
10eX17.5, 10eX20
DB 1 point row
10eX22e, 10eX22e
Static Lunge w/Rear ft. elevated
10eX20, 10eX20
Push-ups
10XBW. 10XBW
Superset
Plank
45 sec XBW 20XBW
40 sec XBW 20XBW
Cable Horiz. Woodchop (I did 3 sets. I am still working on these)
10X30
10x40
10x40
I also did some leg work. I really enjoy taking over the squat rack and doing my squats. I am going really low these days and it feels good. I still haven't gone up much in the weight, because I am really focusing on form and getting the full motion out of each squat.
12X55 WU
10X95
10X105
10X95
Walking lunges w/Barbell
12eX45
10eX45
10eX45
Bench squats w/SL deadlifts
10X30
10X30
10x30 (these kill)
13 minutes on the step mill and I was toast. Toast, I tell you.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
These sound interesting but I'm having a hard time picturing what you do with the weight here... Sit on the bench, stand up, do a deadlift? With dumbells?
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
These sound interesting but I'm having a hard time picturing what you do with the weight here... Sit on the bench, stand up, do a deadlift? With dumbells?
Yes, that is pretty much it. It is with dumbbells. stand up, go right into a stiff legged deadlift, repeat. Does that make sense?
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
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