Fat Girl Gets Fit

[Partyrocking]

LOL I love all the pics in here!

I wanted to keep my journal. I need something to mask the fact that I really just spend most of my gym time squatting.

Awesome lifting in here, dudette, keep rampaging it!

Thanks. : )

Today's Workout

Warmup: 10 leaning TRX squats



Front Squats
1x45-cross grip, 5x55, 3x80-cross grip, 2x105, 1x145, 1x155, 1x165

I tried cross grip, and it was easier on my wrists, but I wonder if it's worth switching at this point. It feels a bit odd on my shoulder and even more choking than the clean grip.



Squats
1x240, 1x250, 1x260, 1x270, 1x280, 1x290-belted, 1x295-belted

Pretty good squat day. I thought about going for 285 w/o a belt, but 280 was a bit slow, so I decided to add the belt.



Deadlifts
1x135, 2x6x245

I was too lazy to look for the 2.5s and go up to 250, so I added a rep to each set. The bar went up pretty quickly. The only problem I had was that I felt a bit uneven, like one side was moving faster than the other.



Pec Fly/Reverse fly superset
25x11/15x8

I can't believe I didn't think of this superset before. It's way faster than doing pec flies and face pulls because I can use the same machine. I just need to change the angle and the weight between sets. I was in a bit of a hurry today, so I just did 1 set of each to failure. Will do abs later today.

Breakfast
Turkey Egg sandwich w/ 1/2 protein bar.

I made my own protein bars, crispy chocolate peanut butter. They are delicious.

Macros 18g carbs, 13g protein, 5.7g fat, and 12g fiber, cals 152

[likeafish]

The setup for front squats is so damn frustrating Nothing feels 100% right unless you have super wrists.

I can't believe I didn't think of this superset before. It's way faster than doing pec flies and face pulls because I can use the same machine. I just need to change the angle and the weight between sets.

Isn't is great when inspiration strikes?!

[FallenAngel80]

I made my own protein bars, crispy chocolate peanut butter. They are delicious.
Macros 18g carbs, 13g protein, 5.7g fat, and 12g fiber, cals 152

Would you mind sharing the recipe please?? I took one of my protein cookies to work today; it wasn't offensive but it wasn't inspiring either! Plus I love chocolate and peanut butter combos!

[Partyrocking]

The setup for front squats is so damn frustrating Nothing feels 100% right unless you have super wrists.

I wish I had bigger shoulders for front squats, lol. Big Rami was doing front squats and his delts are so big he doesn't need to grip the bar at all. He just leaves it on his shoulders while he front squats 400+lbs.

Would you mind sharing the recipe please?? I took one of my protein cookies to work today; it wasn't offensive but it wasn't inspiring either! Plus I love chocolate and peanut butter combos!

Recipe You can actually make the bars any flavor you want. You just need the Vitasyrup to give it the right consistency. I'm going to make rice krispie treat flavored next time, since I have marshmallows.

[likeafish]

lol, #goals

[Artemis00]

Great workout.

Excellent idea with the pec dec / reverse flies. Will have to give that a shot the next time I'm doing either back or chest.

Those rice krispie treat flavored ones sound good. Oh and if that works well, can always mix in some crushed graham cracker and chocolate. I'm a huge smores junky.

[FallenAngel80]

Recipe You can actually make the bars any flavor you want. You just need the Vitasyrup to give it the right consistency. I'm going to make rice krispie treat flavored next time, since I have marshmallows.

Cheers, I'll see if I can find Vitasyrup over here

[IFBBJENC]

Chocolate Peanut Butter for the WIN!!!!

I wanted to keep my journal. I need something to mask the fact that I really just spend most of my gym time squatting.



Thanks. : )

Today's Workout

Warmup: 10 leaning TRX squats



Front Squats
1x45-cross grip, 5x55, 3x80-cross grip, 2x105, 1x145, 1x155, 1x165

I tried cross grip, and it was easier on my wrists, but I wonder if it's worth switching at this point. It feels a bit odd on my shoulder and even more choking than the clean grip.



Squats
1x240, 1x250, 1x260, 1x270, 1x280, 1x290-belted, 1x295-belted

Pretty good squat day. I thought about going for 285 w/o a belt, but 280 was a bit slow, so I decided to add the belt.



Deadlifts
1x135, 2x6x245

I was too lazy to look for the 2.5s and go up to 250, so I added a rep to each set. The bar went up pretty quickly. The only problem I had was that I felt a bit uneven, like one side was moving faster than the other.



Pec Fly/Reverse fly superset
25x11/15x8

I can't believe I didn't think of this superset before. It's way faster than doing pec flies and face pulls because I can use the same machine. I just need to change the angle and the weight between sets. I was in a bit of a hurry today, so I just did 1 set of each to failure. Will do abs later today.

Breakfast
Turkey Egg sandwich w/ 1/2 protein bar.

I made my own protein bars, crispy chocolate peanut butter. They are delicious.

Macros 18g carbs, 13g protein, 5.7g fat, and 12g fiber, cals 152

[Partyrocking]

Those rice krispie treat flavored ones sound good. Oh and if that works well, can always mix in some crushed graham cracker and chocolate. I'm a huge smores junky.

Oh, that's a good idea. I got plenty of chocolate, atm.

Cheers, I'll see if I can find Vitasyrup over here

I found it on Amazon.

Chocolate Peanut Butter for the WIN!!!!

Yes, my only problem is I keep eating them, so my fiber count is way high. I got 47g yesterday.

Today's Workout

Warmup: 10 leaning squats



Front Squats
5x55, 3x80-cross grip, 2x105-cross grip, 1x145, 1x155, 1x160, 1x165

My shoulders are really feeling the weight of the bar. Unsure of how to adapt to them better other than doing them 6 days a week. I may start doing lighter doubles and triples for more volume.



Back Squats
1x240, 1x250, 1x260, 1x270-belted, 1x280-belted

These went pretty smoothly. After 280 though, I knew I was done.



Paused Bench Press
5x45, 3x65, 2x95, 1x115, 1x125, 1x130, 1x135, 1x140, 1x145-PR, 2x4x115

Still working on my arch. I suspect that I'm barely off the bench. I should probably record from the side, so I can see what it looks like.



Kroc Rows
1x20x50

Will add weight once I can get to 25.

I was ready to go, but my dad wasn't done, so I decided to do my good mornings + shoulders/arms instead of waiting for the afternoon.



Good Mornings
1x5x95lbs, 1x5x115lbs, 3x5x135lbs

The weight felt pretty light. I'm going to add 10lbs/week as long as I can.



Dumbbell Curl/Skullcrusher Superset
15x17.5lbs/12x45lbs, 12x17.5lbs/12x45lbs, 10x17.5lbs/12x45lbs

The first set I didn't feel my biceps very much. My elbows were too far forward, so I moved them back on the later sets. The second set of the skull crushers were mostly partials. I narrowed the grip on the 3rd set which allowed me to go deeper.



Lateral Raises
12x7.5lbs, 10x7.5lbs, 10x7.5lbs

I don't particularly like doing these. I may try using a cable instead of dumbbells next time. I did upright rows instead, but my shoulders felt crunchy afterwards, so I decided not to do them this week.

Facepulls
10x30 drop set 7x26 drop set 7x20

I'm supposed to do cardio this afternoon, lol.

Breakfast: Shakshuka (tomato stew with eggs, sausage, beans and mozzarella cheese)
39.5g Carb, 40.4g Pro, 17.9g Fat, 477 Cal

[likeafish]

Whoa! That breakfast sounds delicious! Can you share the recipe?

[canjad80]

The setup for front squats is so damn frustrating Nothing feels 100% right unless you have super wrists.

I wish I had bigger shoulders for front squats, lol. Big Rami was doing front squats and his delts are so big he doesn't need to grip the bar at all. He just leaves it on his shoulders while he front squats 400+lbs.

Have you played around with your grip position much on the front squat?

It's easier and more comfortable if you go a bit wider (2-3" between your thumb and shoulder on each side). Also, using the two-finger grip rather than the full grip is always an option to take some strain off your wrists and get the bar a bit higher on your shoulders. Ideally, you want all of your fingers under the bar, but that's something to work towards. If you need to do a couple of sets without the full grip it's not the end of the world.

That said, I'm in the same boat with the shoulders, partyrocking, and my front squat is 20lbs less than yours. Lol! It hurts my bony bits

[Partyrocking]

Whoa! That breakfast sounds delicious! Can you share the recipe?

Sure- I used canned whole tomatoes and I roasted them in the oven the night before to get the canned tomato taste out. They can just chill in the oven at 300 or so for 2-3 hours with their juices, stir occasionally so the tomato juice doesn't burn.

I also precooked the beans since cannellini beans take a long time.

You put the tomatoes, beans, and some broth (I just used chicken broth) in the pot and heat it up until it's sizzling. Then add the eggs right in and let them cook on low heat with the lid on top. The eggs were about 1/2 way cooked when I added the cheese.

You just have to watch it and make sure the eggs don't cook all the way through. Runny yolks = win.

Have you played around with your grip position much on the front squat?

It's easier and more comfortable if you go a bit wider (2-3" between your thumb and shoulder on each side). Also, using the two-finger grip rather than the full grip is always an option to take some strain off your wrists and get the bar a bit higher on your shoulders. Ideally, you want all of your fingers under the bar, but that's something to work towards. If you need to do a couple of sets without the full grip it's not the end of the world.

That said, I'm in the same boat with the shoulders, partyrocking, and my front squat is 20lbs less than yours. Lol! It hurts my bony bits

I already use 2 fingers. I don't think I could hold up the bar if I used all of them, but I will experiment with the hand positioning. It's like my wrist doesn't want to deal with the bar and neither does my shoulder so they keep trying to shove the weight to each other. This is what I get for punting on front squats for six months, lol.

Thanks for the tips.

[terar21]

I prefer lateral raises with cables. It's better for my mental connection for some reason and keeps me disciplined.

[Partyrocking]

I prefer lateral raises with cables. It's better for my mental connection for some reason and keeps me disciplined.

I'll give them a try on Saturday (or next Wednesday, whenever I do shoulders again)

Afternoon Workout: Conditioning Work



Trap Bar Farmers Walk w/ 95lbs, 30 yards, 25 yards, 30 yards, 25 yards



5 Sled Pushes down, 2 sled pulls and 3 sled drags back w/ 140lbs (including sled) 20m, 20m, 20m, 25m (random burst of energy), 20m



Jump Squats
7x45, 3x85, 1x115, 3x5x135



Chinup Partials/Hanging Ab Raises/ Negatives
I did 3 and on my attempt to do the 4th, it turned into a hanging ab raise, so I did that instead. 3x3 for the hanging ab raises. It's way harder when hang from the chinup bar to do these. 3 negatives and then I was done.



Kettlebell swings
1x22x79.2lbs

Straight Arm Pushdowns
3x10x30lbs

1 Arm Kettlebell clean and press
5x22lbs

Double kettlebell swing
10x8lbs; 10x22lbs



Goblet Squat + hold
15 second hold and then 10 goblet squats with 26.4lbs

Clean hold with the bar
2x30 seconds

I was trying to stretch out my wrists. It felt pretty easy with just the bar. Will add weight each week.

Kettlebell Clean Walk with 26.4lbs



Foam rolling on the torture device

Stretches/wrist work

All in all, it was a pretty good session. I was breathing pretty hard at the beginning. Oh, my conditioning is so bad.

[kitathena]

Hi! I can't wait to read through this thread.

[Partyrocking]

Today's Workout

Warmup: 10 leaning squats



Front Squats
5x55, 3x80, 2x105, 1x145, 1x150, 1x155, 1x160

I widened my grip, which helped.



Back Squats
1x240, 1x250, 1x260, 1x270, 1x280-belted, 1x290-belted, 1x315-PR and GOAL ACHIEVED

I need a new goal now. Maybe 365? Yeah, that sounds good.



Deadlifts
5x135, 2x225, 5x1x275

Of course, all of the deadlifting platforms were in use, only for them all to be empty by the time I set up somewhere else. Get off my lawn kids! I got two more singles than last week. I'll probably go up next Thursday.



Reverse Fly/Pec Fly Superset
15x8.5/20x17.5, 15x8.5/15x17.5, 12x8.5/12x5

These felt pretty good. Gotta chase the pump sometimes.

Cable Pullover/Seated Cable Row Superset
5x30/5x30, 7x25/10x25, 7x25/10x25

I meant to hit my lats with the pullover, but I only felt them with my chest, so I may try using the ez curl bar next time.

[FallenAngel80]

Well done on the squat PR! I'm inspired by your numbers

[jsari23]

still stuck where rice krispy treats were mentioned

nice workouts, that cardio session oh my and awesome squatting.

[Partyrocking]

Well done on the squat PR! I'm inspired by your numbers

Thanks I used to just have vague notions of wanting to be stronger, but recently, I've decided to go for it all. Really glad I did.

still stuck where rice krispy treats were mentioned

nice workouts, that cardio session oh my and awesome squatting.

Thanks. Unfortunately the rice krispie bars were not nearly as good. 1) I had to use my sister's protein powder as it was vanilla and mine was chocolate. Her's was too sweet, so the bars were a bit off putting. Also, I added milk because my first batch was a bit dry, but I added too much, so they wouldn't set properly. I had to bake them, which made them weird, but at least they're solid at room temperature now.

Next time, I'm just making plain old rice krispie treats.

I'll be sticking with the chocolate protein for now on, and if I can get some Graham Crackers, I will make s'more protein bars next.

[ms_mac]

315 squat!! I can't manage half that weight!

[Partyrocking]

Hi all! I can't wait to read through this thread. I will post more later.

Quick stats: 34 y/o mom, 5'7", 218 lbs.

Hi! Stop by any time.

315 squat!! I can't manage half that weight!

Thanks : ) I just love squatting, so I squat every day (except Sundays. Sundays are for football).

[itsagoodday]

1x315-PR and GOAL ACHIEVED

Whoa, I picked a good time to look in at this journal

That's amazing!!! Mad respect, I'm over here like yay, I'm happy with 225

[Partyrocking]

Whoa, I picked a good time to look in at this journal

That's amazing!!! Mad respect, I'm over here like yay, I'm happy with 225

Thanks!

Today's Workout

Warmup: 10 leaning squats



Front Squats
5x55, 3x80, 2x105, 1x145, 1x150, 1x155, 1x160, 1x165, 1x170, 1x175, 1x180

These went pretty well.



Back Squats
1x240, 1x250, 1x260, 1x270, 1x280

I might have had 290, but I was low on time, so I had to move on to bench.



Bench Press
5x45, 3x75, 2x95, 1x120, 1x130, 1x140, 1x150, 1x165-F PR attempt, 1x165-F PR attempt

I was not happy at all. On my first attempt for 165, I got stuck, but I made it past my sticking point. All I had to do was lockout the bar and my Dad came and took it from me for no reason. I was like dafuq are you doing? And he was like, "Oh I shouldn't have taken the bar? I guess I should have waited to see if you actually failed it." I wanted to murder him.

Of course, I didn't have time to rest long enough to attempt it again, but my stubborn ass did anyway. I failed, and for some reason, he took his time coming over just to grab the bar from one side and almost crushed me with the other side. I don't know if he drank stupid juice today, but I just wanted to kill him.

Eh, I'll have to wait until Monday at best to attempt 165. I know it's there, I just don't like failing, especially for no good reason.

Kettlebell swings
1x15x97lbs

Not much to say, gotta hit those glutes.

[thehobbes]

Awesome job on that squat PR, OP! Lol'd at stupid juice, you'll live to lift another day, you'll get it. Are you benching in a rack or something with spotter arms? In that case it's no biggie to let someone fail a rep if it looks to be going bad, I fail a bench rep like once a week.

[Partyrocking]

Awesome job on that squat PR, OP! Lol'd at stupid juice, you'll live to lift another day, you'll get it. Are you benching in a rack or something with spotter arms? In that case it's no biggie to let someone fail a rep if it looks to be going bad, I fail a bench rep like once a week.

Thanks : )

I do bench a rack, but because of the dimensions of it, I can't use the spotter arms or I won't actually be able to reach my chest. I could put the arms one level lower and shove it forward if I was really in a jam, but I'd probably do the wobble of shame instead.

I know I can get it next week; I just haven't failed a rep (other than a front squat that I pretend didn't happen) in a couple of months, forgot how much I hate it.

On a brighter note, my s'mores protein bars came out pretty well. They were a bit smaller, so I could make more dough next time, or make a chocolate layer for the bottom. I still think the peanut butter/chocolate ones were the best, but they were too good. I'd struggle not to eat two of them a day.

[canjad80]

Congrats on the squat PR. And glad to see the wider grip on the front squat worked for you

Keep up the awesome progress!

[Artemis00]

That really sucks. Certainly don't blame you for wanting to kill him. It is bad enough to lose a PR cause of rushing a command at a meet but to have someone take it away from you...

On a brighter note, my s'mores protein bars came out pretty well. They were a bit smaller, so I could make more dough next time, or make a chocolate layer for the bottom. I still think the peanut butter/chocolate ones were the best, but they were too good. I'd struggle not to eat two of them a day.

I would be freebasing s'mores protein bars if they taste really good. The Quest ones taste more like cookie dough than s'mores.

[Partyrocking]

That really sucks. Certainly don't blame you for wanting to kill him. It is bad enough to lose a PR cause of rushing a command at a meet but to have someone take it away from you...

Lol. He must be having an off day today. because he was supposed to pick up my mom, but he fell asleep and she had a get a ride from someone else.

I would be freebasing s'mores protein bars if they taste really good. The Quest ones taste more like cookie dough than s'mores.

I tried Quest bars once but their texture was off putting. They tasted okay, but I couldn't get past the mouth feel of them.

The ones I made have a crunch to them, which I like. They could use more chocolate, but I have to be careful. Too much chocolate and I'll just eat them all really fast.

[viccles007]

Congrats on the squat PR Partyrocking! Amazing!

[lazyaj]

Congrats on the squat PR! That's huge!!