Fat Girl Gets Fit

[Partyrocking]

Afternoon Workout

Warmup: Jump Rope, 10 trx squats (pretty much the same as the chain squats), 5 inverted rows, 5 pullups, 5 walking lunges



Sprints
4x35 yards* I decided cardio will be green.
Damn, my ass out of shape. I used to be able to do 8 sprints before I got tired. My lungs hurt after 4, lol.

Good Mornings
8x45, 5x95, 5x115, 3x5x115

5 more leaning squats- wanted my knees to be extra good before jump squats.



Jump Squats
5x45, 5x65, 3x5x85- Yeah I did squats for cardio.



Kettlebell Swings
25x79.2

Need those glutes of peace.



1 Depth Jumps

After the first one, my left knee was acting up. I guess I can't do these any more. I land too harshly. With jump squats, I can land softly.

Did 5 more leaning squats just to be sure.



Deadlifts-AMRAP
11x135, 9x135- Yeah I did deadlifts for cardio.

I don't remember ever doing more than 8 reps at a time. I struggled to make sure both sides were on the floor at the end of each rep. I usually don't do t-n-g. They left me winded.

Upright Rows
3x6x45lbs

Got a good MMC. Unsure if I should keep these or do lateral raises.My boobs kept getting in the way. I may try this on the cable machine next time.



Curl/Skull Crusher superset
10 curls/12 skull crushers @ 35lbs; After the first set, I switched to dumbbell curls 10x15lbs/12 skull crushers, 12x15lbs/12 skull crushers

I get a better mmc with the dumbbells. I think it's because I can keep my elbows further back, so my shoulders don't get in the way

Standing Cable Crunches
2x25x35lbs

Still need to upload those videos. I'll do it now!

Lunch
Mac and Cheese w/ turkey chili

62g carbs, 33g protein, 12.9g fat
612mg sodium, 10.5g fiber, 1,597 Vitamin A, 18.9 Vitamin C, 527mg Calcium, 4.2mg Iron
7.2g Saturated Fat, 63mg Cholesterol, 4g Added Sugar

Snack
Avocado toast with sunflower seeds
Cals 137 17.2 carbs, 7.4g protein, 7g fat,
129mg sodium, 6.1g Fiber, 39 IU Vitamin A, 2.3mg Vitamin C, 67.4mg Calcium, 1.5mg Iron
Saturated Fat .7g, Added Sugar 4.1g

Dinner
BBQ chicken thigh with onions, roasted asparagus, pecans, and sweet potato
45.4g Carb 47.6g Pro 37.2g Fat 712 Cal
7.3g Fiber, 23,125 Vitamin A, 9.5mg Vitamin C, 93mg Calcium, 4.6mg Iron
9.8g Saturated Fat, 6.3g Added Sugar, 158 Cholesterol

Bedtime Snack
whey protein + greek yogurt 2%
203 calories, 8.5g carbs, 36g protein, 3g fat
825 IU Vitamin A, 7.5mg Vitamin C, 570mg Calcium, .4mg Iron
1.8g Saturated Fat, 32.5mg Cholesterol,

Total: 1964 Cals, 169g Carbs, 159g Protein, 82g Fat
34g Fiber, 28,374 IU Vitamin A, 56mg Vitamin C- a bit low, 1,478 Calcium, Iron 15.2mg- a bit low
Saturated Fat 27g- a bit high, Cholesterol 506g- a bit high, Added Sugars 26.2

[bbowsh54]

Afternoon Workout

Warmup: Jump Rope, 10 trx squats (pretty much the same as the chain squats), 5 inverted rows, 5 pullups, 5 walking lunges



Sprints
4x35 yards* I decided cardio will be green.
Damn, my ass out of shape. I used to be able to do 8 sprints before I got tired. My lungs hurt after 4, lol.

Good Mornings
8x45, 5x95, 5x115, 3x5x115

5 more leaning squats- wanted my knees to be extra good before jump squats.



Jump Squats
5x45, 5x65, 3x5x85- Yeah I did squats for cardio.



Kettlebell Swings
25x79.2

Need those glutes of peace.



1 Depth Jumps

After the first one, my left knee was acting up. I guess I can't do these any more. I land too harshly. With jump squats, I can land softly.

Did 5 more leaning squats just to be sure.



Deadlifts-AMRAP
11x135, 9x135- Yeah I did deadlifts for cardio.

I don't remember ever doing more than 8 reps at a time. I struggled to make sure both sides were on the floor at the end of each rep. I usually don't do t-n-g. They left me winded.

Upright Rows
3x6x45lbs

Got a good MMC. Unsure if I should keep these or do lateral raises.My boobs kept getting in the way. I may try this on the cable machine next time.



Curl/Skull Crusher superset
10 curls/12 skull crushers @ 35lbs; After the first set, I switched to dumbbell curls 10x15lbs/12 skull crushers, 12x15lbs/12 skull crushers

I get a better mmc with the dumbbells. I think it's because I can keep my elbows further back, so my shoulders don't get in the way

Standing Cable Crunches
2x25x35lbs

Still need to upload those videos. I'll do it now!

Lunch
Mac and Cheese w/ turkey chili

62g carbs, 33g protein, 12.9g fat
612mg sodium, 10.5g fiber, 1,597 Vitamin A, 18.9 Vitamin C, 527mg Calcium, 4.2mg Iron
7.2g Saturated Fat, 63mg Cholesterol, 4g Added Sugar

Snack
Avocado toast with sunflower seeds
Cals 137 17.2 carbs, 7.4g protein, 7g fat,
129mg sodium, 6.1g Fiber, 39 IU Vitamin A, 2.3mg Vitamin C, 67.4mg Calcium, 1.5mg Iron
Saturated Fat .7g, Added Sugar 4.1g

Dinner
BBQ chicken thigh with onions, roasted asparagus, pecans, and sweet potato
45.4g Carb 47.6g Pro 37.2g Fat 712 Cal
7.3g Fiber, 23,125 Vitamin A, 9.5mg Vitamin C, 93mg Calcium, 4.6mg Iron
9.8g Saturated Fat, 6.3g Added Sugar, 158 Cholesterol

Bedtime Snack
whey protein + greek yogurt 2%
203 calories, 8.5g carbs, 36g protein, 3g fat
825 IU Vitamin A, 7.5mg Vitamin C, 570mg Calcium, .4mg Iron
1.8g Saturated Fat, 32.5mg Cholesterol,

Total: 1964 Cals, 169g Carbs, 159g Protein, 82g Fat
34g Fiber, 28,374 IU Vitamin A, 56mg Vitamin C- a bit low, 1,478 Calcium, Iron 15.2mg- a bit low
Saturated Fat 27g- a bit high, Cholesterol 506g- a bit high, Added Sugars 26.2

Hahaha, I love the memes!

Great workout!!!

I love the detail of your log... Keep it up!

[Partyrocking]

Hahaha, I love the memes!

Great workout!!!

I love the detail of your log... Keep it up!

Thanks. I liked the batch cooking you had on your journal and decided to get some containers, so I could prep my own meals in advanced. Turkey sausage and egg sandwiches are coming up.

Today's Workout



Warmup: 10 chain squats



Front Squats
5x55, 3x80, 2x105, 1x145, 150, 155
I decided to bump up my daily minimum to 145. My wrists were done, so I was done.



Back Squats
1x230, 1x240, 1x250, 1x260, 1x265, 1x275-belted, 1x285-belted
I felt pretty good without my belt, so I didn't put it on until 275. I think I'll be able to set a new beltless PR soon. My current PR is 275.



Deadlifts
5x135, 3x185, 2x225, 3x1x275
I thought about doing block pulls, but decided against it at the last minute. I may try heavy block pulls on Saturday.



Lat Pulldown
3x10x90

Went a lot better than last time. I think it was the right move to take out cleans and snatches from Wednesday's afternoon workout. If I ever get around to learning proper form, I may work them in somewhere.



Cable Crossover
17x16.4, 13x16.4

Still can't believe the pump I get from these. It feels pretty freaky.

Grocery Shopping.

We went to Walmart to get cornflakes and Milk. Bitches only had 2 gallons of the milk we wanted and 1 box of cornflakes. Will likely go somewhere else for more cornflakes.

Went to Costco and got all the food: eggs, more milk, chicken, beef, turkey, fish, and peanut butter!

Breakfast: Whey + Greek Yogurt
7.8g Carb 34.6g Pro 2.7g Fat 192 Cal

Snacks: Clementine, Popcorn + mixed nuts
I wish calorie count allowed you to separate the snacks. Since they're all lumped together, the macros are reported as if I had them all at the same meal.

I may just post the macros for my meals and the total. Less work.

[FallenAngel80]

Ha ha, I nearly posted this one in my journal when I got my deadlift PR last week

I may just post the macros for my meals and the total. Less work

When I first started my journal I would post all my meals and the calories/macros, but seeing as I eat a lot of the same things I thought I would just post calories/macros. As long as I am hitting those I am good. I know quality is important, but I'm happy to fess up if I had a bad day lol

[Partyrocking]

When I first started my journal I would post all my meals and the calories/macros, but seeing as I eat a lot of the same things I thought I would just post calories/macros. As long as I am hitting those I am good. I know quality is important, but I'm happy to fess up if I had a bad day lol

Yeah, I eat a lot of the same foods too, so I should be getting my micro goals most of the time.

Today's Workout



Weigh in: 202.1- finally progress! Weighed in at 202.9 last Friday, and 203.2 two Fridays ago. I'm hoping to get to losing at least 1lb/week consistently.

Warmup: 10 chain squats



Front Squats
5x55, 3x80, 2x100, 1x145, 1x150, 1x155, 1x160

Had trouble keeping my grip on the left side. Will have to look at wrist flexibility stretches.



Back Squats
1x230, 1x240, 1x250, 1x260, 1x270, 1x280-beltless PR, 1x290

The beltless squats felt pretty good, so I kept going. I was a bit too winded after 280 to try for a belted PR as well, but 315 is so close I can almost taste it.



[color=blue]Paused Bench
5x50, 3x70, 2x90, 1x110, 1x120, 1x125, 1x130, 1x135, 1x140-PR

I've never done paused bench PR, so whatever my last lift would have inherently been a PR, but now I have a starting point. Will be doing paused bench once a week at least until the contest is over. I had 155 easy, but I didn't pause long enough, so I want to practice paused benching for a while. My shoulders definitely have to work harder; will be doing more face pulls tomorrow.



Somersault Squats
2x6

I was trying to figure out how to use the chain to work as a counterbalance, but I'm used to leaning back with the chain and not leaning forward. I ended up bracing myself with my arms.



Pendlay Rows
3x12x95lbs

I blasted my back with these.



Leg Curls
1x25x85lbs
I was supposed to do kettlebell swings, but I did those on Wednesdays and was tired after the rows. Next Friday, I'll do them before the rows. These didn't burn as much as Monday's since I did fewer reps, but they were still hard.

Yesterday's Macros: 169g Carb 160.3g Pro 87g Fat 2,025 Cal, low on Vitamin A and Iron, every other goal met.

Today's Breakfast: Scrambled eggs and sausage on an English muffin.
28.5g Carb 38.2g Pro 27.5g Fat 510 Cal

I will go over on cholesterol today; I can say that now, having steak for dinner.

[Todayisforme]

Hi Partyrocking,

Thought I'd pay a little visit. I see my journal, food/macro reporting, lifts and enthusiasm for squats has a long way to go. I'll just peek in here from time to time for a little motivation

[Partyrocking]

Hi Partyrocking,

Thought I'd pay a little visit. I see my journal, food/macro reporting, lifts and enthusiasm for squats has a long way to go. I'll just peek in here from time to time for a little motivation

Hi! The important part is getting started which you did. Now all you gotta do is keep going. : )

[Artemis00]

Congrats on the weight loss.

Love that Brock / Shark meme.

How were you using chains with the somersault squats?

[Partyrocking]

Congrats on the weight loss.

Love that Brock / Shark meme.

Thanks!

How were you using chains with the somersault squats?

I had a belt that they use for running with a sled. It has a metal hoop so you can attach a chain to it, and I chained it to the power rack. My thought was that I could lean forward and use the chain as a counterbalance, so I didn't tip over, but I couldn't get myself in the right position to do the movement. They were just normal squats. I later realized my torso was too high.

When I have more time, I should be able to figure it out. Then I can not worry about balance and I can use my arms to support the weight (when I'm ready to weight them).

[Artemis00]

I had a belt that they use for running with a sled. It has a metal hoop so you can attach a chain to it, and I chained it to the power rack. My thought was that I could lean forward and use the chain as a counterbalance, so I didn't tip over, but I couldn't get myself in the right position to do the movement. They were just normal squats. I later realized my torso was too high.

When I have more time, I should be able to figure it out. Then I can not worry about balance and I can use my arms to support the weight (when I'm ready to weight them).

Do you have your heels on something that elevates them...as high as possible (at least that is what Alex recommends)? I just tried it without my heels being elevated and felt far more awkward to me.

[Partyrocking]

I usually just wear my oly shoes. That works when I have my arms holding on to the railing, but I could try exaggerating the heel even more when I use the chain again.

[Artemis00]

I usually just wear my oly shoes. That works when I have my arms holding on to the railing, but I could try exaggerating the heel even more when I use the chain again.

When I started these, Alex told me to keep my feet as close together as possible and heels as high as I can get them. I use 8 lb hex dumbbells for that...they seem to work well for me...but they raise my heels about 3-4 inches.

[Partyrocking]

Thanks for the tip. My shoe heel is only .75inch (I think), so I'll try it again with more elevation.

[viccles007]

Congrats on the weight loss Partyrocking! and I see a lot of awesome squatting going on here!

[Partyrocking]

Congrats on the weight loss Partyrocking! and I see a lot of awesome squatting going on here!

Thanks. I will always post about squats, except for Sundays. Sundays are for football!

Pretty sure I can be summed up on this shirt.



Only dark chocolate though- milk chocolate is bull****.

[thehobbes]

Nice job on the wt loss OP! Oh yes dark chocolate is da shizzle.

[FallenAngel80]

Only dark chocolate though- milk chocolate is bull****.

Weirdly, it was only a few years ago that I really got into dark chocolate. Previously I'd found it too bitter (even the bars with low cocoa solids).

I love Lindt's dark chilli chocolate but it's expensive for how much you get. I just wish the bars were bigger

[Partyrocking]

Nice job on the wt loss OP! Oh yes dark chocolate is da shizzle.

Thanks

Weirdly, it was only a few years ago that I really got into dark chocolate. Previously I'd found it too bitter (even the bars with low cocoa solids).

I love Lindt's dark chilli chocolate but it's expensive for how much you get. I just wish the bars were bigger

Yeah chocolate costs are going up. I'm not sure if it's a resources problem or a humanitarian thing;lots of companies underpay/mistreat their employees (the ones who pick the cacao beans and do the initial processing) which is why chocolate was cheap before.

As newer companies become more reputable about their practices, the costs go up, but I'm okay with that. If they charge a lot of money and treat their employees like **** ... well that's just wrong.

Am going to the gym soon. Get ready for some squats!

[Partyrocking]

Today's Workout



Warmup: 10 chain squats



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

My grip slipped on 170, so I decided to just do a half rep instead of trying to fix it. Urg!



Back Squats with Chains!
3x135+60lbs chain, 1x145+60lbs chain, 1x185+chain, 1x225+ chain, 1x235+ chain belted-PR

It was my first time using chains, so I had to set a PR, hehe, but this will be my starting point. The chains change the strength curve of the lift, so instead of the hardest part being at the bottom of the hole, it's higher up. I actually think the hardest part is right after the hole, since that's where you start getting a lot of the chain resistance. Apparently, that's the sticking point for most people, so doing chain squats may make me stronger here. Hmm, this may be my Saturday squat lift!



Push Presses (starting with a clean!)
3x6x65

I definitely could have done more than 6 the first set, but I wanted to make sure I hit the same number on every set so I left 2 in the tank. Once I get to 8, I'll go up to 70lbs and drop down to 5 again. My upper chest was burning. Rawr!



Deadlifts- technically block pulls but only like 2 inches
5x135, 1x225, 1x275

These were pretty much a bust. The platform isn't very even, so the bar kept rolling way, which meant setting this up was a pain and overall not worth it. I do want to start overloading my lockout, so I think I want to do deadlifts with chains next Saturday.

Yesterday's Macros
170g carb, 169g protein, 77g fat, total cals 2004
Saturated fat high, cholesterol high, sodium high, fiber low, sugar fine, vitamin A fine, vitamin c low, calcium good, iron just a bit low

Although I do usually forget to log my multi, so the vitamin c was probably fine.

[likeafish]

http://www.exrx.net/WeightExercises/.../DBRaises.html

Not an upright row, similar, but more lateral focused. It's a tiny ROM, weird to get used to. Just throwing it out if you weren't sure about doing them to the front.

[Partyrocking]

http://www.exrx.net/WeightExercises/.../DBRaises.html

Not an upright row, similar, but more lateral focused. It's a tiny ROM, weird to get used to. Just throwing it out if you weren't sure about doing them to the front.

Thanks. I'll give this a try on Wednesday. I didn't really do shoulders or arms today, whoops.

[Partyrocking]

Today's Workout



Weigh in: 201.3- That's what I'm talking about!

Warmup: 10 leaning squats



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

I think my wrist flexibility is improving. Still haven't gotten around to looking up stretches.



Back Squats
1x240, 1x245, 1x250, 2x255, 1x260, 1x265, 1x275-belted, 1x280-belted

I moved my daily minimum up to 240. These felt pretty good. 280 was slow enough for me to stop there, but all of the reps were smooth.



Bench Press
5x50, 3x80, 2x100, 1x120, 1x125, 1x130, 1x135, 1x140, 1x145, 1x150- a bit of a grind.

These felt heavy today. I knew at 135 that I wasn't going to be setting any PRs today. 145 felt fine, so I went for 150, which was almost fine, but I hit the hooks on the way back up, which means my bar path was off. I decided to be done with bench at that point.



Dumbbell Incline Press
2x10x35lbs

I decided to use dumbbells instead of doing back off sets with the bench. I wanted to keep the weight moving quickly and if I grinded out a rep or two, I didn't want it to be with the main lift. Felt pretty good. First set, I probably had 2 more in the tank. Second set was closer to failure.



Pendlay Row
5x95lbs, 3x7x115lbs

I added a warmup set to get in a bit more back work given the dumbbell sets. These felt pretty good.



Somersault Squats
12 reps

I put the safety bar on the ground and used that to elevate my feet. It worked fine, but my feet started to cramp up during the set.

Leg Curls
1x25x91lbs

Just did 1 amrap set for the pump



Breakfast: Turkey and egg muffin w/ cheese and avocado + 1oz of beef jerky

41.8g Carb 35.1g Pro 23.1g Fat 494 Cal

[likeafish]

Excellent job on beef jerky for breakfast. You're an inspiration!


Finally googled somersault squats... Very interesting! How do they feel? They look strangely comfortable.

[Partyrocking]

You feel them mostly in your outer quads. They feel easy at first and then out of no where, your quads start burning. I still need to work on my form/stability before I can start weighting them.

[likeafish]

Are you doing them on the smith machine? The video I clicked on did...


Sorry, I just remembered you talking about using a belt, so you're probably free weighting it.

[Todayisforme]

I had to google it to haha I thought it was like a kettlebell rolling squat.

How are they on your knees?

[Partyrocking]

Are you doing them on the smith machine? The video I clicked on did...

My gym doesn't have a smith machine, so I'm doing them with bodyweight for now. I may use a training bar or a weighted vest later.

I had to google it to haha I thought it was like a kettlebell rolling squat.

How are they on your knees?

They feel fine on my knees, but if you have pre-existing knee issues then I would not recommend them. Unfortunately, most of the exercises that target the quad sweep have a lot of forward knee travel: close stance front squats, close stance hack squats, leg extensions where you turn your feet inwards.

One option would be to use BFR (blood flow restriction) which would allow you to use less weight on the exercises; it's supposed to hurt like hell though- I've never done it successfully, so I can't say.

[NaturalPursuit]

You feel them mostly in your outer quads. They feel easy at first and then out of no where, your quads start burning. I still need to work on my form/stability before I can start weighting them.

Absolute BEST quad sweep developer!

I've recently begun using them and implementing an intra-set stretching protocol…you wanna talk about the MOST PAINFUL pump ever haha!

[viccles007]

LOL I love all the pics in here!

[thehobbes]

Awesome lifting in here, dudette, keep rampaging it!