Fat Girl Gets Fit

[Partyrocking]

Oh wow, then that sounds like a bad squat for me. At least until I can get my hips less chitty, lol. Not that my wrists are too fabulous either.

Maybe I'll give them a shot in the further, further, future.

Yeah what you don't have in knee extension you have to make up for in hip extension. In other words, less quad work and more hamstring/glute work. I still think that low bar squats are a quad dominant lift (somehow people think the quads are dormant), just more posterior chain work than high bar.

Wow, tricep torture! And congrats on the new weight PR! 170 is right around the corner!

Thanks. My triceps have finally forgiven me, but my hamstrings are sore as **** today, lol. Always something.

Still killing it in here. I see you are knocking very loudly at the door to the 170s. Great job PR!

Thanks I'm going to Montreal on Friday, so hoping to get a good weight drop before then.

Nice, was wondering how the shoulders/elbows felt with it. Awaiting vids to see how low you can go with your low bar.

Congrats on the weight loss, you're doing awesome OP!

Thanks. I can get pretty deep with low bar, but right now I'm only doing warmup weights. That will (and should) change as I add weight to the bar. I need to learn where a full squat is and only go there. Right now, I usually just go atg because I don't have to think about it; I know I hit depth.

Today was a rest day. Tomorrow, bring on the bench!

[lazyaj]

Thanks for the support everyone

Well, I only meet 4/6 goals, but I actually had a much better day than I had expected.
...

Oh man! I came by to catch up on your journal, and I had no idea how long it had been, and I missed all of this! Holy crap, woman! Awesome job!!!! Way to go on those records! I assume you were in -84? With you on the scene, maybe that division will actually start to be competitive! Seriously, great work!

[Partyrocking]

Thanks. I'm at the 84kg, and I thought I'd be more competitive at 72kg, but that's probably not the case as I'm pretty sure Kim Walford can outlift anyone in the 84kg class; hell she came pretty close when she was in the 63kg class.

The 84kg class needs some life breathed into it. I think it doesn't get a lot of lifters because most women want to be lean, which for most of them means they need to get down to the 72kg class or below or they figure if they're going to be fat and strong, they may as well go for broke and go SHW.

The 84kg class is this weird quandary in the middle, so it doesn't seem to get a lot of lifters. I'm still going to cut down to 72kg, but from there I'm going to go on a slow bulk and see if I can be quasi-lean in the 84kg class. I don't need to see abs, but it would be nice to be smaller than a size 12 for the first time in my life.

[Tpocalicious]

I try

I got my first pullup in July, and from there I've been doing singles until I can't do anymore. I was on a bit of a roll, but then I had my deload for my meet, so I didn't do any for like a week. I'm working my way back up and now I can do 2 at a time, but only for the first set. After that, I'm back to singles.

If I can get down into the 170s by September, I should really be able to get in some pullup action in the fall.

You...are a GODDESS!!!! Experiencing total pull-up awe and admiration, PR!

[Fiction2Fitness]

Sounds like a plan. I know how you feel on the size 12. It felt so great to make it there after having spent so much of my older life in size 18-22. I competed in 132 class and liked that versus the "healthy" for my height range which would have been the 123. Though, I need to find a new federation since don't have meets for APA in the area since moving. That aside, always enjoying your blog and look forward to more awesomeness. :-D

[Partyrocking]

You...are a GODDESS!!!! Experiencing total pull-up awe and admiration, PR!

Thanks It felt awesome to check it off my bucket list.

Sounds like a plan. I know how you feel on the size 12. It felt so great to make it there after having spent so much of my older life in size 18-22. I competed in 132 class and liked that versus the "healthy" for my height range which would have been the 123. Though, I need to find a new federation since don't have meets for APA in the area since moving. That aside, always enjoying your blog and look forward to more awesomeness. :-D

Thanks. Is there RPS where you are? I know a number of lifters here compete in RPS and really like it.

Workout coming up!

[Partyrocking]

Today's Workout: Bench Mechanical Stress

Weigh in: 180.2-PR

Warmup: 5 min elliptical, leg swings, arm circles, 3 pullups







Paused Bench Press
5x55, 3x75, 2x95, 1x115, 5x2x147.5

The bar path felt pretty good. I think my arch can use some work though as can my leg drive.

Paused Incline Bench
5x45, 4x4x110

The pauses started to catch up to me after the second set.

Paused Decline Bench
5x45, 3x8x110

I got a lift off this time. Made the sets much easier.

Limber 11
PVC rolling for my hams, now that's torture

[LunaLifts]

Nice benching, though I wish BB would stop making me copy and paste the urls to see videos.

[phoenix4444]

Ah limber 11, I need to start doing that again. It just hurts so much

[anandagirl]

Thanks. I'm at the 84kg, and I thought I'd be more competitive at 72kg, but that's probably not the case as I'm pretty sure Kim Walford can outlift anyone in the 84kg class; hell she came pretty close when she was in the 63kg class.

The 84kg class needs some life breathed into it. I think it doesn't get a lot of lifters because most women want to be lean, which for most of them means they need to get down to the 72kg class or below or they figure if they're going to be fat and strong, they may as well go for broke and go SHW.

The 84kg class is this weird quandary in the middle, so it doesn't seem to get a lot of lifters. I'm still going to cut down to 72kg, but from there I'm going to go on a slow bulk and see if I can be quasi-lean in the 84kg class. I don't need to see abs, but it would be nice to be smaller than a size 12 for the first time in my life.

I had no idea! You are inspiring me!

[FallenAngel80]

You're doing great with your cut! I'm sure you'll hit 72kg no problem

[Fiction2Fitness]

Thanks. Is there RPS where you are? I know a number of lifters here compete in RPS and really like it.

Workout coming up!

Will have to research as haven't heard of that one. Great job on bench!

[Partyrocking]

Nice benching, though I wish BB would stop making me copy and paste the urls to see videos.

Yeaht htere's something wrong with their embedding. I think they're trying to fix it.

Ah limber 11, I need to start doing that again. It just hurts so much

True that. I also am going to do Starting Stretching (stealing this one from Ham) and ooh, my shoulders are inflexible.

I had no idea! You are inspiring me!

Aw

You're doing great with your cut! I'm sure you'll hit 72kg no problem

A girl can hope; I'm surprised at how well the 5:2 cut is going so far. My rolling average is more consistent than it has been in a while.

Will have to research as haven't heard of that one. Great job on bench!

Thanks

Workout coming up

[Partyrocking]

Today's Workout: Squat Mechanical Stress

Weigh in: 179.9-170s here I am!

Warmup: 5 min elliptical, leg swings, arm circles, 4 pullups

185 single
https://youtu.be/BZ0BaSjNNdQ


225 single
https://youtu.be/CrtyVnh44L0


Paused Squats
5x45, 3x95, 2x135, 1x185, 1x225, 5x2x280

I did the warmup sets all low bar and switched to high bar for the doubles. Ooh, my hammies are sore. This will take some getting used to.



Paused Front Squats
4x6x115

Hit the end of the rep range; will go up to 120 next time.

Paused Leg Press
3x6x400

They got rid of the squat machine at my gym (of course, just when I started using it)



Limber 11
Ooh that **** hurt

Starting Stretching
Yeah my flexibility is bad. Can't do one of the shoulder stretches without a towel. Can't even do a standing pike with my legs straight.

[anandagirl]

Weigh in: 179.9-170s here I am!

YEAH!!!

They got rid of the squat machine at my gym (of course, just when I started using it)

Those jerks!!!

[viccles007]

Awesome job on hitting the 170's zone! And awesome squatting - you make 185 and 225 look easy!

[LunaLifts]

Congrats on getting under 180!

Looks like BB is straightened out again, nice squatting.

RIP: Squat machine.

[geek23ka]

congrats on breaking the barrier to the 170's!

[thehobbes]

Weigh in: 179.9-170s here I am!

YEAHHHH!!!! So happy for you Party, wahoo! :: victory dance ensues :: You are truly doing awesome with dat cut dude.

Starting Stretching
Yeah my flexibility is bad. Can't do one of the shoulder stretches without a towel. Can't even do a standing pike with my legs straight.

ZOMG someone else is doing Starting Stretching too, eeeee! It gets better really quick srs. When I began that my glute bridge was like in 10 second bursts and I nearly cried doing the laying leg stretch, arms and knee were like up in the air no chance of touching the floor. Got a chit ton better at every single one of those, give it time, those specific stretches are in that program for a reason.

[Artemis00]

Congrats on getting under 180 lbs.

Just reviewed that Starting Stretching video. We do a lot of those stretches with the classes I take.

With the standing Pike, I learned a little technique from a video that helped me big time with those. Went from my finger tips being inches from the floor to being able to get my fingertips to touch the floor...and only within a few days.



Really did make a drastic difference...shame I didn't keep up with that stuff...don't know if it would help me get my palms flat on the floor.

[Partyrocking]

YEAH!!!

Those jerks!!!

Thanks. To be fair, they actually did get some new equipment too, so they didn't just remove stuff. Alas, none of the stuff they got is a substitute for the squat machine, although we do have a back extension bench now which is nice.

Awesome job on hitting the 170's zone! And awesome squatting - you make 185 and 225 look easy!

Thanks. It's not so much the weight right now, but learning the movement pattern. Low bar should be a stronger position; it's just harder to get right.

Congrats on getting under 180!

Thanks.

Looks like BB is straightened out again, nice squatting.

RIP: Squat machine.

I know right. I just start doing "hypertrophy work" and then they take it away.

congrats on breaking the barrier to the 170's!

Thanks

YEAHHHH!!!! So happy for you Party, wahoo! :: victory dance ensues :: You are truly doing awesome with dat cut dude.

ZOMG someone else is doing Starting Stretching too, eeeee! It gets better really quick srs. When I began that my glute bridge was like in 10 second bursts and I nearly cried doing the laying leg stretch, arms and knee were like up in the air no chance of touching the floor. Got a chit ton better at every single one of those, give it time, those specific stretches are in that program for a reason.

In theory, I should be done cutting by New Years. It's taken longer than I thought it would, but my lifting's going better than I had imagined it would, so I think that's a fair trade.

Ooh that glute bridge hold is mean. My hamstrings were legit shaking the whole time. I thought an earthquake hit my house for a second.

Congrats on getting under 180 lbs.

Just reviewed that Starting Stretching video. We do a lot of those stretches with the classes I take.

With the standing Pike, I learned a little technique from a video that helped me big time with those. Went from my finger tips being inches from the floor to being able to get my fingertips to touch the floor...and only within a few days.

Really did make a drastic difference...shame I didn't keep up with that stuff...don't know if it would help me get my palms flat on the floor.

Thanks for the vid. I'll be working on this stretch for a while. Workout coming up!

[viccles007]

Really did make a drastic difference...shame I didn't keep up with that stuff...don't know if it would help me get my palms flat on the floor.

Bookmarked video!

[Partyrocking]

Today's Workout: Bench Speed Work

Weigh in: 179.6

Warmup: 5 walking lunges, light facepulls and tricep pushdowns



Speed Bench
5x45, 3x65, 2x75, 1x85, 3x12x95, 1x10 (+2 rest pause)x95, 1x7(+5 rest pause)

I keep failing after the third set. My strength/endurance is poverty.



Bench with Bands
5x16x45+70lbs in bands.

My pressing was more even this week. Those final reps though, pure hell.

Limber 11
Pore PVC time- my hamstrings were a bit sore but they're getting better

Starting Stretching
Ooh that full squat hold hurts. Serious torture, much hurt.

Vacay:

I'm in Montreal ... Here's to hoping I can not wreck my diet too hard, lol. Should be some good times. Lots to see here

[FallenAngel80]

Congrats on entering the 170s club, PR

[viccles007]

Nice benching PR and I hope you have a wonderful time on vacay! (never heard it being called that )

[anandagirl]

Have fun in Montreal!!!

[ms_mac]

Stretching? What is that???


Hi.

I love Montreal! Have a blast!

[Tpocalicious]

weigh in: 179.9-170s here i am!

booyah!!!!!!! :^d

[anandagirl]

Hammy and PR - if you're into tech like me and have an iphone, there is a free ios app called "Start Stretching" that has all the moves and a timer I don't know if its on Android or not

[Partyrocking]

Congrats on entering the 170s club, PR

Thanks Buddy!

Nice benching PR and I hope you have a wonderful time on vacay! (never heard it being called that )

It might be a valley girl thing; I probably spend too much time watching tv, lol.

Have fun in Montreal!!!

Thanks. It's pretty awesome so far.

Stretching? What is that???


Hi.

I love Montreal! Have a blast!

It might be Spanish. Montreal's pretty cool. The MFA was lovely.

booyah!!!!!!! :^d

Party time woot!

Hammy and PR - if you're into tech like me and have an iphone, there is a free ios app called "Start Stretching" that has all the moves and a timer I don't know if its on Android or not

Oh, I may need to download this when I get home ...

Workout coming up!