Fat Girl Gets Fit

[Tpocalicious]

Kinda rambling here but wanted to say I truly think mindset goes a LONG way with the kind of numbers you're putting up.

This. Right here. For reals.

[Partyrocking]

Great job on the incline bench PR and db PRs! Yeah some of those heavy dbs get pretty unwieldy to get into position, half the battle of the entire set is just getting em set.

Thanks, I'm switching back to barbells next week for my own safety, lol.

Kinda rambling here but wanted to say I truly think mindset goes a LONG way with the kind of numbers you're putting up.

Basically this. If we don't expect to build much no matter what we do than it's harder to put everything into our training When I first started lifting, I had no idea what lifts were considered good, how much muscle I could build per month. I just put weight on a bar and tried to up it every session.

I just read an article on what my long term lifting goals should be based on my gender/bodyweight, e.g. 3-5 year goals, and I've hit 2/3 in a year and a half of training. If I told myself it would take me 3 years to get there, then I probably would have settled for that.

TLDR; settle for nothing. Take everything!

This. Right here. For reals.

Word.

Today's Workout: Back Day



Weigh in: 188.2

Warmup: 5 min elliptical, facepulls, lat pull ins, walking lunges



Assisted Wide Grip Pullups
4x100, 4x80, 4x70, 4x60, 2x50

I decided to switch from the lat pulldowns for a bit. These went pretty well.

Barbell Rows
6x95, 6x135, 6x155, 6x170, 6x190-new 6RM, 0x200-F

I was a bit overambitious with the 200. Will see how many reps I can get at 195 next week.

Dumbbell Rows
5x9x55 (4:0:1:0)

Pretty smooth

CG Pulldowns
3x13x90 (2:2:2:2)

Pretty smooth

Pullovers
6x6x33

Crushed it. Will go up next week

[LunaLifts]

Kinda rambling here but wanted to say I truly think mindset goes a LONG way with the kind of numbers you're putting up.

Basically this. If we don't expect to build much no matter what we do than it's harder to put everything into our training

Yep, and I think there's something to be said for people getting too hung up on rep ranges for hypertrophy versus just working to get strong overall, and letting the muscle come as it does. Some people will find they feel "challenged" doing 3x12s, and they do put on some muscle over time, but they never really put in that extra effort because they're not thinking about pushing to get stronger. Big difference between "that was hard" and "I nearly **** myself trying to get that last rep with good form." >.<

I just read an article on what my long term lifting goals should be based on my gender/bodyweight, e.g. 3-5 year goals

I wanna see! I know it's not accurate, but I like looking at stuff like that.

[Partyrocking]

article. There are some useful things in there. I'm just more of an aim for the stars lifter .

[LunaLifts]

article. There are some useful things in there. I'm just more of an aim for the stars lifter .

Thanks.

I've been wondering if my long term goals should be higher. I think I tend to underestimate how much I'll be able to lift, because of how much muscle I'm looking to build. I've seen other women who aren't really big hit the types of numbers, or close to what I was thinking were lofty goals for someone whith my gains goals.
Don't get me wrong, I know strength and size aren't always directly correlated, but I know it'll slow down, and more so when I'm not activity building muscle anymore. Maybe I should just put it out of my head, and make my long term goals super high anyway.

[anandagirl]

Thanks.

I've been wondering if my long term goals should be higher. I think I tend to underestimate how much I'll be able to lift, because of how much muscle I'm looking to build. I've seen other women who aren't really big hit the types of numbers, or close to what I was thinking were lofty goals for someone whith my gains goals.
Don't get me wrong, I know strength and size aren't always directly correlated, but I know it'll slow down, and more so when I'm not activity building muscle anymore. Maybe I should just put it out of my head, and make my long term goals super high anyway.

Me too. I have a general "what is considered strong" set of goals, but right now, a 135 squat seems like

[Partyrocking]

Thanks.

I've been wondering if my long term goals should be higher. I think I tend to underestimate how much I'll be able to lift, because of how much muscle I'm looking to build. I've seen other women who aren't really big hit the types of numbers, or close to what I was thinking were lofty goals for someone whith my gains goals.
Don't get me wrong, I know strength and size aren't always directly correlated, but I know it'll slow down, and more so when I'm not activity building muscle anymore. Maybe I should just put it out of my head, and make my long term goals super high anyway.

You only need long term lifting goals in so far as they motivate you to push harder. Nothing wrong with setting a series short term goals and leaving the long term goals until later.

E.g. Once you can lift 95lbs, aim for 115, from 115 aim for 135 ...

Me too. I have a general "what is considered strong" set of goals, but right now, a 135 squat seems like

You'll get there. It really is a confidence thing as much as it is a strength thing.

[thehobbes]

Awesome bb rows, Party!

article. There are some useful things in there. I'm just more of an aim for the stars lifter .

THIS, hate to see the new gym goers give up on things so quickly. Weight lifting is one rare sport where progress is dependent on consistency, not talent. Nobody does well in squats because they just happen to be "good at" squats. You gotta keep doing it and doing it, and do it some more. Strength will come easily as a side effect of consistency. Keep going at it steadily and do the basics right and you WILL do very very well. It's so damn mechanical that anyone and everyone has the potential to have success with it. Gotta stay away from convincing yourself "I can't do X" or "I'm not good at X" because of insert bullchit reason here. Identify the cause of the problem, fix it, and keep going.

[Partyrocking]

Awesome bb rows, Party!

Thanks buddy

THIS, hate to see the new gym goers give up on things so quickly. Weight lifting is one rare sport where progress is dependent on consistency, not talent.

I think it's both actually, but since most people quit w/in the first 3 months, it's hard to say that definitively. I don't think most people set goals to begin with which is why they don't stick around. They just do random stuff and expect to look "toned" or "swole."

Today's Workout: Shoulder Day

Weigh in: 188.7

Warmup: 5 min elliptical, facepulls, pushdowns, lunges



Seated Barbell Press
4x45, 4x55, 4x67.5, 4x80, 2x95- new 2RM

Went pretty well.



DB Side Laterals
6x5, 6x7.5, 6x10, 6x12.5, 6x20-new 6RM

These were better than last week. I think the 25s will be too heavy for me, but there are 22lb kettlebells that I can try next time



Facepulls
5x10x29 (4:0:1:0)

Added 2 reps from last week

Cable Upright Rows
6x6x20

Side delts burned

GVT Rear Delt Flies
10x10x5

My gym doesn't have a pec dec, so I used a cable machine. Serious rear delt pump.

Limber 11/Starting Stretching:
Pretty good.

[anandagirl]

You'll get there. It really is a confidence thing as much as it is a strength thing.

So true!

THIS, hate to see the new gym goers give up on things so quickly. Weight lifting is one rare sport where progress is dependent on consistency, not talent. Nobody does well in squats because they just happen to be "good at" squats. You gotta keep doing it and doing it, and do it some more. Strength will come easily as a side effect of consistency. Keep going at it steadily and do the basics right and you WILL do very very well. It's so damn mechanical that anyone and everyone has the potential to have success with it. Gotta stay away from convincing yourself "I can't do X" or "I'm not good at X" because of insert bullchit reason here. Identify the cause of the problem, fix it, and keep going.

Words of wisdom, except does that mean I can't blame my femurs any more?

[thehobbes]

Seated Barbell Press
4x45, 4x55, 4x67.5, 4x80, 2x95- new 2RM

Mirin' your shoulders and lats hard!

Words of wisdom, except does that mean I can't blame my femurs any more?

Overcome, brohametta, overcome. A slight mechanical disadvantage won't shut the whole thing down.

[Tpocalicious]

Overcome, brohametta, overcome. A slight mechanical disadvantage won't shut the whole thing down.

Truth! The weakest link is really the mind, not the femur. (Or my shoulder. ;^)

[astronut96]

Me too. I have a general "what is considered strong" set of goals, but right now, a 135 squat seems like

Interesting conversation and I totally agree that the mental game is a huge part of pushing heavy weight. When I started out squatting the bar, the thought of putting 100 lbs on my back scared the crap out of me. Even now when I'm at 125 as a max work set, 135 still seems so damn heavy. Then I see the weight that PR, Ham and some of the other ladies here are squatting and I think there's no way I can get there! But I think the mindset changes as we progress and knock down those goals that once seemed unattainable. I still let my mind overrule my body but I'm learning to understand that I'm stronger than I think I am and push harder.

Oh, and awesome work PR! I am always amazed at your strength and dedication.

[Partyrocking]

Words of wisdom, except does that mean I can't blame my femurs any more?

You can do it!

Mirin' your shoulders and lats hard!

Thanks.

Truth! The weakest link is really the mind, not the femur. (Or my shoulder. ;^)

Weakness can always be worked around. The important part is to keep working.

Interesting conversation and I totally agree that the mental game is a huge part of pushing heavy weight. When I started out squatting the bar, the thought of putting 100 lbs on my back scared the crap out of me. Even now when I'm at 125 as a max work set, 135 still seems so damn heavy. Then I see the weight that PR, Ham and some of the other ladies here are squatting and I think there's no way I can get there! But I think the mindset changes as we progress and knock down those goals that once seemed unattainable. I still let my mind overrule my body but I'm learning to understand that I'm stronger than I think I am and push harder. .

Great stuff!

Oh, and awesome work PR! I am always amazed at your strength and dedication.

Thanks!

Workout coming up!

[Partyrocking]

Today’s Workout: Arm Day



Weigh in: 189.5

Warmup: 5 min elliptical, facepulls, incline pushups

4x160lbs



4x175lbs



CGBP
5x45, 3x75, 2x95, 4x115, 4x130, 4x145, 4x160, 4x175-new 4RM, 1x177.5- new 1RM

These were pretty good. My foot started sliding on the final set, so I stopped after the first rep. I'm unsure of why. It might have been the gym floor.



PJR Pullovers
5x10x50 (4:0:1:0)

No elbow trouble this time

Tricep Pushdowns
6x6x38

Wrecked

Barbell Curls
4x35, 4x45, 4x55, 4x65, 3x75

Still couldn't get that 4th rep. It’ll take time

Alternating Curls
5x8x17.5(4:0:1:0)

Pretty smooth

Cable Curls
6x6x14

Wrecked

Hope everyone’s having a good weekend. I went grocery shopping and now I'm staying home.

[Tpocalicious]

I'm still amazed that incline push-ups are part of your arm day warm-up. Super impressed!! How inclined do you make 'em? (Feet on bench?) (I ask because I think I'd die warming up with them, but that's probably just crap in my head.)

[Partyrocking]

I'm still amazed that incline push-ups are part of your arm day warm-up. Super impressed!! How inclined do you make 'em? (Feet on bench?) (I ask because I think I'd die warming up with them, but that's probably just crap in my head.)

I do the opposite (decline pushups) and put my arms on the barbell. It's really just to get my elbows and shoulders warmed up.

Today's Workout: Auxillary Day



Weigh in: 189.3

Warmup: 5 min elliptical, leg swings, tricep pushdowns

Leg Press Calf Raises:
12x300, 12x400, 12x450, 12x525, 12x600, 6x675

Pretty good

Seated Calf Raises
6x6x225

Ooh the burn

Standing Calf Raises
200x95lbs

lots of calf raises

Forearm Extensions
12x5, 12x10, 12x15, 12x20, 12x25, 12x27.5-new 12RM, 4x30

Forearm Curls
6x6x30

Will go up a bit next time

Wrist Roller
200x5lbs



Standing Cable Crunch
12x25, 12x35, 12x45, 12x55, 12x65, 12x75, 3x80

Hanging Ab Raises
6x6

slightly less dead than normal

Decline Bench Crunches
200

pretty good

[thehobbes]

Awesome job on the CGBP! Is your close grip now stronger than regular flat??

[Partyrocking]

Awesome job on the CGBP! Is your close grip now stronger than regular flat??

It could be at the moment. I've been doing sets of 4 for close grip and sets of 6 for my regular grip.

[Tpocalicious]

Standing Calf Raises
200x95lbs

lots of calf raises

Holy cats!!

[LunaLifts]

You only need long term lifting goals in so far as they motivate you to push harder. Nothing wrong with setting a series short term goals and leaving the long term goals until later.

E.g. Once you can lift 95lbs, aim for 115, from 115 aim for 135 ...

Yeah I do have my short term goals too. Just aiming for a high number that would take a ton of time to reach would drive me nuts. lol. My long term goals are more like "I want to be this strong someday" but in the meantime I have something I can achieve in a more reasonable time.

Nice lifting. Holy chit at those 20's on lat raises. O.O

[thehobbes]

It could be at the moment. I've been doing sets of 4 for close grip and sets of 6 for my regular grip.

Wow, strong triceps are strong!

[FallenAngel80]

Bench game is strong, PR! I'm still in awe of how you slide under the bar and just go straight into lifting! I have to faff before I'm ready lol

[Partyrocking]

Holy cats!!

Calves are paying for it now lol.

Yeah I do have my short term goals too. Just aiming for a high number that would take a ton of time to reach would drive me nuts. lol. My long term goals are more like "I want to be this strong someday" but in the meantime I have something I can achieve in a more reasonable time.

Whatever works!

Nice lifting. Holy chit at those 20's on lat raises. O.O

I have to start with a down swing or else I can't get them moving.

Wow, strong triceps are strong!

They were a weak point before, so I'm really trying to bring them up.

Bench game is strong, PR! I'm still in awe of how you slide under the bar and just go straight into lifting! I have to faff before I'm ready lol

Thanks. I kind of have to start lifting right away or else I'm not tight on the bench anymore. I think the momentum from the slide helps.

[phoenix4444]

TLDR; settle for nothing. Take everything!

Going to take this quote and put it on a tee shirt. A good rule to live by for sure.

[Partyrocking]

Going to take this quote and put it on a tee shirt. A good rule to live by for sure.

I try

Today's Workout: Leg Day

Weigh in: 189.0

Warmup: 5 min elliptical, walking lunges, facepulls



Front Squats
5x45, 3x65, 2x75, 1x95, 4x120, 4x135, 4x150, 4x165, 3x180-new 3RM

Added a rep from last week. I said I'd work on my wrist mobility and I didn't. Yeah, I need to get on that for real.



Romanian Deadlifts
6x95, 6x135, 6x185, 6x225, 5x285- new 5RM

Added 2 reps. Hams were shaking



Close Stance Leg Press
3x13x340

Was able to add a rep from last week

Wide Stance Leg Press
3x27x250

Was able to add a rep from last week

Leg Extensions
6x6x29

Dead

Standing Leg Curl
3x12x18

Pretty smooth

Seated Leg Curls
6x6x84

dead

Random Tidbits: Calves are sore.

[bbowsh54]

I try

Today's Workout: Leg Day

Weigh in: 189.0

Warmup: 5 min elliptical, walking lunges, facepulls



Front Squats
5x45, 3x65, 2x75, 1x95, 4x120, 4x135, 4x150, 4x165, 3x180-new 3RM

Added a rep from last week. I said I'd work on my wrist mobility and I didn't. Yeah, I need to get on that for real.



Romanian Deadlifts
6x95, 6x135, 6x185, 6x225, 5x285- new 5RM

Added 2 reps. Hams were shaking



Close Stance Leg Press
3x13x340

Was able to add a rep from last week

Wide Stance Leg Press
3x27x250

Was able to add a rep from last week

Leg Extensions
6x6x29

Dead

Standing Leg Curl
3x12x18

Pretty smooth

Seated Leg Curls
6x6x84

dead

Random Tidbits: Calves are sore.

Hehe... I love your memes.

EXCELLENT Leg work, Partyrocking!!! Great job

[thehobbes]

Nice job on the front squats! I've tried a few times to get into those but my wrist always nope the fuk outta there. I'd need to rig up a bunch of straps and it'd turn into some weird ass bondage front squat action lmao.

[Tpocalicious]

Front squat props and envy. Nicely done, PartyRocking. . . nicely done. :^)

[Partyrocking]

Hehe... I love your memes.

EXCELLENT Leg work, Partyrocking!!! Great job

Thanks Buddy!

Nice job on the front squats! I've tried a few times to get into those but my wrist always nope the fuk outta there. I'd need to rig up a bunch of straps and it'd turn into some weird ass bondage front squat action lmao.

I didn't like the clean grip at first either, but I couldn't do cross grip once the weight got heavy (felt too lopsided) and I hated the straps too, so I had to force myself to learn the olympic way.

Front squat props and envy. Nicely done, PartyRocking. . . nicely done. :^)

Thanks.

Today's Workout: Chest Day



Weigh in: 188.9

Warmup: 5 min elliptical, facepulls, tricep pushdowns




Incline Bench
5x45, 3x65, 2x75, 4x85, 4x110, 4x130, 4x147.5-new 4RM, 2x150-new 2RM

These went pretty well. Press game activated!

4x160


Bench Press
6x95, 6x112.5, 6x125, 6x135, 6x150, 6x155, 4x160- new 4RM

These went really well. Triceps are finally pulling through



Dips
5x9 (4:0:1:0)

Added a rep from last week

Machine Press
3x15x60 (2:2:2:2)

Added 2 reps from last week.

Cable Flies
6x6x15 dead

Limber 11/Starting Stretching:

Spent extra time on my adductors and shoulders