Your DL numbers. Wow. Damn I've been gone way too long!
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Thread: Fat Girl Gets Fit
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01-11-2018, 09:33 AM #2851
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01-11-2018, 02:53 PM #2852
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Thanks! I'm hoping to make some big deadlift gainz this year. 200kg, I'm calling you out!
Today's Workout: Bench Day (GZCL W8D4)
Weigh in: 173.0
Warmup: Assault Bike, Prying Squats, Glute Bridges, Halos, Pullups, 1 Arm Swings
Slingshot Bench
5x45, 3x75, 2x105, 1x135, 1x145, 3x157.5, 2x2x162.5, 2x1x167.5, 5x167.5 (AMRAP)
These felt a bit heavy, but I got all my reps. Had my dad give me a lift off on the AMRAP set.
Barbell Row SS Incline Bench
3x6x110, 1x10x110; 4x6x110
Incline bench felt heavy, so I didn't do an amrap set.
Turkish Get Ups
3x1x20lbs
These kicked my ass.
Tri Set: DB Flies, DB Reverse Flies, KB Lat Raises
3x15x12.5, 3x11x7.5, 3x13x8.5
OOH the pump
I burned 200 more cals than I usually do at the gym just from the swings and the Turkish get ups. I'll be doing these a lot more.
Tonight's Dinner: Mustard Fried Chicken over Beets, Carrots, Beet Greens, and Smashed Potatoes.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-11-2018, 03:14 PM #2853
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01-11-2018, 06:45 PM #2854
Nice session! Love me some turkish get ups!! Awesome that you work out with your dad!!
My journal: http://forum.bodybuilding.com/showthread.php?t=159386641
2018 goals:
Lift more than I did in 2017, which won't be hard because I haven't lifted much since March 2017
Build back the muscle I lost while I went through a "I hate lifting" phase
Love lifting again
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01-12-2018, 05:23 PM #2855
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
I work out w/ my sister too. We try to stay in shape together.
Today's Workout: Squat Day (GZCL W8D5)
Weigh in: 172.6
Warmup: Assault Bike, Prying Squats, Glute Bridges, Halos, Pullups, 1 Arm Swings
1 Arm Kettlebell Swings
5x20x22
I switch hands half way through each set.
Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 3x260
I only did the first work set for squats. I'm testing my 1RM on Monday and didn't want to wear myself out.
Turkish Get Ups
3x1x20 (each side)
Still kicked my butt.
Single Leg Rdls SS Pause Squats
3x6x22.5, 1x10x22.5; 3x6x150, 1x8x150
I had to belt up for my last set. My lower back was worn out.
GHRs SS Leg Extensions
3x11x7.5; 3x13x50
Ooh the pain!
Pallof Press
3x12x28
Was tough
Stretching
Tonight's Dinner: Chicken Parm Casserole
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-12-2018, 06:26 PM #2856
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01-13-2018, 05:57 PM #2857
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01-14-2018, 06:09 PM #2858
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01-15-2018, 05:17 AM #2859
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01-15-2018, 03:05 PM #2860
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Thanks guys! Squat testing happened and it wuz good
Testing Day: Squats
Weigh in: 171.0
Warmup: Assault Bike, Pullups, Prying Squats, Glute Bridges, Halo
Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275, 1x295-9lbs over 3rd attempt, 1x315-29lbs over 3rd attempt
I'm back to 3 plates baby!
RDLs
5x135, 5x155, 5x170
I was too lazy to do any more sets. Will use 180 as my new training max.
1 Arm KB Swings
5x20x35lbs
Ooh, my booty's sore.
Turkish Getups
5x1x20lbs per side
Finally got my 5 reps. Will try 22lbs tomorrow.
Tonight's Dinner: Smashed Meatball Pizza
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-15-2018, 03:26 PM #2861
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01-16-2018, 05:28 AM #2862
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01-16-2018, 06:48 AM #2863
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01-16-2018, 05:04 PM #2864
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Testing Day: Bench Press
Weigh in: 171.6
Warmup: Assault Bike, Pullups, Prying Squats, Glute Bridges, Halo
Bench Press
5x45, 3x75, 2x105, 1x135, 1x155, 1x170, 1x175
Was not happy. I was hoping to get 180+, but 170 moved slow, and I barely got 175. My chiropractor said that I'm losing power w/ my legs instead of gaining it. Still need to figure out my leg drive. Also, my lats aren't engaged/tight when I press either. Hoping I can fix these issues soon and actually get my bench going in the right direction.
Barbell Row
5x95, 5x115, 5x125
Smooth Sailing
1 Arm KB Swings
5x20x40lbs
A bit hard on the left side.
Turkish Getups
5x1x22lbs per side
My chiro gave me so me form tips for these, so I'm going to reset the weight and work on doing them with better form. I tried to practice at home, but my dog kept trying to take the kettlebell and sit on me.
Tonight's Dinner; Arctic Char w/ Crispy Potatoes, Rainbow Chard, Cauliflower, Carrots, Celery, and Beets.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-16-2018, 06:08 PM #2865
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
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01-17-2018, 05:28 AM #2866
- Join Date: Jan 2015
- Location: New York, United States
- Age: 33
- Posts: 7,607
- Rep Power: 34883
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01-18-2018, 04:19 PM #2867
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
LMAO! JTS is putting out a series on how to bench. I've watched all of the videos 2-3 times. I got a lot to work out.
Thanks. Apparently, my elbows are in the wrong position when I bench. I've got plenty to work on.
Testing Day: Deadlifts
Weigh in: 170.8
Warmup: Assault Bike, Kettlebell Swings, Dead Hangs
Deadlifts
5x135, 3x185, 1x225, 1x275, 1x315, 1x365
Heaviest I've pulled in about a year (almost 20lbs more than my meet in November). I'm also 15lbs lighter than I was last year. Deads felt great. I could have done more, but I don't want to rush the process.
Safety Squat Bar
5x70 (just the bar), 2x5x`10, 5x140, 5x150
Didn't even know my gym was going to get one of these. It was fun. I think I'll do these instead of front squats next week. I can use more weight.
1 Arm Kettlebell Swings
5x20x50
These made my elbow a bit achy.
Tonight's Dinner: Tandoori Chicken over Masoor Dal, Aloo Gobi, and Brown Rice
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-19-2018, 04:30 PM #2868
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Testing Day: Incline Bench
Weigh in: 170.2
Warmup: Assault Bike, Kettlebell Swings, Pullups
Bench Press
5x45, 3x73, 2x105, 1x135, 1x155, 1x170
I moved my grip out so that my elbows would be under my wrists. Felt stronger, but now my shoulders are sore.
Incline Bench
1x140
It was a bit easy, but I'm okay with that. I forgot to record the rep.
Seal Rows
5x35, 5x45, 5x55
The 55s were hard.
Well, that's it for testing week. I'll be starting Jacked N Tan on Monday.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-19-2018, 05:42 PM #2869
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01-19-2018, 05:44 PM #2870
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Strong incline single! Was the safety squat bar awkward? I've wanted to get one of those for a long time.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-20-2018, 10:25 AM #2871
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Thanks.
I'm more interested in business these days. My legal background helps, but I atm, I'm not doing any wok that requires a license.
Thanks. The SSB was a bit awkward for me. My elbow and my knee kept hitting each other on the bottom of the lift, so I'll need to work on that.
I'd look on craigslist in February/March. A lot of people try to unload equipment around that time, and you might find a good deal.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-22-2018, 05:15 PM #2872
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Today's Workout: Squat Day (JNT 2.0 W1D1)
Weigh in: 169.0-new low
Warmup: Assault Bike, Goblet Squats, Glute Bridges, Halos, Pullups, Swings
Squats
5x45, 3x95, 2x135, 1x185, 1x225, 10x235-new 10RM, 2x6x197.5, 1x8x197.5 (AMRAP)
These were brutal! I haven't squatted more than 5 reps in like 6 months.
SLDLs
4x10x135lbs
I was only supposed to do 110lbs, oops!
Single Leg Leg Press
15x300, 3MRS (15, 12, 12)
Ooh they burned
Glute Bridges
15x105, 3MRS(13, 12, 10)
OOh my butt hurt!
Leg Extensions
20x40, 3MRS(14, 11, 10)
Quads on fire!
Leg Curls
20x65, 3MRS(16, 14, 12)
Hamms were waddling
Standing Calf Raises
20x95lbs, 3MRS(16, 14, 13)
Calves ded!
This was a crazy workout. According to my HR monitor, I burned 954 calories in about 2 hours (including warmup/cooldown). I did 28 work sets in 80 minutes. Was knackered the rest of the day!
Tonight's Dinner: Deep Dish Pizza
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-22-2018, 05:20 PM #2873
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Jeez dude, you went so hard that some baby cows perished in your rampage? :/ Oh, wait... leg muscles of peace.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-22-2018, 05:23 PM #2874
Good grief this thread is making me hawngry, here’s my contribution:
Salmon with cajun seasoning, also sweet potato fries, u like?
~Chill Crew~ (⌐■_■)
Grateful family member checking in シ ♡
Be the reason someone smiles today
Fight the good fight every moment
Every minute, every day
Fight the good fight every moment
It's your only way -Triumph
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01-23-2018, 05:35 AM #2875
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
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01-23-2018, 05:37 AM #2876
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01-23-2018, 03:51 PM #2877
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
Thanks. I always make pizza on Mondays. They're usually my roughest day of the week, but Idk. Deadlift Thursday's gonna get wild.
Today's Workout: Bench Day (JNT W1D2)
Weigh in: 170
Warmup: Assault Bike, Goblet Squat, Glute Bridges, Halo, Pullups, KB Swings
Bench Press
5x45, 3x75, 2x95, 1x115, 10x130-new 10RM, 2x6x110, 1x9x110(AMRAP)
First day w/ my new grip. The early reps were easy, but I was fatiguing by the end.
Barbell Rows
4x10x95
Crushed it!
DB Shoulder Press
1x15x25, 3MRS (8, 6, 4)
I lost reps fast with this one.
Slingshot Dips
1x15, 3MRS (9, 7, 7)
I used the slingshot, so I could get more reps. Chest was pumped as f*ck
Facepulls
1x20x21, 3MRS (16, 15, 14)
OOh my rear delts were on fire
Tate Press
1x20x20, 3MRS (10, 8, 7)
These were tough.
Barbell Curls
1x20x45, 3MRS (12, 10, 8)
Haven't done straight bar curls in forever.
This workout only took 58 minutes (excluding warmup/cool down). Not sure how it was so much faster than yesterday. Burned 663 cals (including warmup/cool down), so that's good.
Met w/ the chiropractor today. He thinks my back tension (or lack there of) in the bench is what's causing my issues. He reckons if we can sort it out, it will be a game changer.
Will be doing activation drills each workout day. Let's get this bench going!
Tonight's Dinner:
Shepherd's Pie
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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01-24-2018, 05:18 PM #2878
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49955
Bring it!
Bench Press
5x45, 3x75, 2x95, 1x115, 10x130-new 10RM, 2x6x110, 1x9x110(AMRAP)
Slingshot Dips
1x15, 3MRS (9, 7, 7)
I used the slingshot, so I could get more reps. Chest was pumped as f*ckCurrent PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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01-25-2018, 06:50 AM #2879
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01-26-2018, 09:56 AM #2880
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119071
My incline form is bad enough on its own. Idk what would happen if I tried to add a slingshot to it.
They're cambered so the weight is in front of you. In other words, it's like doing a front squat, but you don't need the mobility required for a front squat, so you can use more weight.
Alas, my laptop charger died yesterday, so I couldn't post. Yesterday's workout coming up.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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