Fat Girl Gets Fit

[JenSTL4]

Awesome squats and leg presses today!!

[thehobbes]

Nice heavy ass squats! Still killing it on the wt loss too I see!

[Partyrocking]

Awesome squats and leg presses today!!

Thanks!

Nice heavy ass squats! Still killing it on the wt loss too I see!

Thanks! The weight loss is going better than it has in a while. I kind of slacked off on my cut over the winter.

Today's Workout: Bench Secondary

Weigh in: 194.6

Warmup: 5 min elliptical, walking lunges, lat pushdowns



CGBP, 3x6-10 reps RPE 9
5x45, 3x65, 2x85, 1x105, 3x8x115

These were pretty good.



Facepulls, 4x12-20 reps
4x18x27.5

I keep thinking I should go heavy on these, but when I do, the contractions and the pump just aren't there. I have to remember that they're facepulls.



DB Curl, 4x12-20 reps
4x18x17.5

These were vicious. The bicep pump was real. I totally combed my hair with my fingers so I could check out my biceps without checking out my biceps. On the path to swole.



Skullcrushers, 4x12-20 reps
4x20x35

Will go up on these next week. I don't get a pump like I do with my biceps, but my triceps burn for sure.

Standing Cable Crunch/Hanging Ab Raise supersets
3x15x50/3x15

I think this is the first time I ever got 15 reps on the hanging ab raise. Ab strength is getting there



Torture
Limber 11

Damn my back is sore. My legs aren't though, so the leg strength is there. My back just needs to catch up, hehe.

Breakfast
P28 bagel with cream cheese and turkey bacon, about 450 cals and 40g protein

Supps
Forgot my preworkout and my intra today. Drank the aminos and LCLT post workout instead. Also, EC stack, ashwagandha, fish oil, multi happened. Later, beta-alanine, creatine, more EC, fish oil

Free Swag: From the Bench Press Comp

My AI Sports Nutrition Whey came in today. They shipped it fast. Will have to try it out later. Thanks AI!

[anandagirl]

Nice workout! And this one made my laugh out loud. I think I need to steal it!

[thehobbes]

I see tricep, bicep, and ab work... happy Bro Day!

[Partyrocking]

Nice workout! And this one made my laugh out loud. I think I need to steal it!

Thanks. I love how this guy is so confused, like he doesn't even know what day it is right now.

I see tricep, bicep, and ab work... happy Bro Day!

Tuesday's bro day lol. Everyone else bros out on Monday, but I squat on Monday and bro out on Tuesday, so I don't have to fight for equipment.

There's only one curl bar at my gym, so I have to track it down before anyone can use it.

[ElenaStefanov]

There's only one curl bar at my gym, so I have to track it down before anyone can use it.

Similar in my gym, and always problems with guys...

[Partyrocking]

Similar in my gym, and always problems with guys...

Yeah, the people at my gym are mostly cool. It's not too hard to work in with people or borrow something, but there are a few dudes who think they own the damn place (and they don't). I know the owner. He's actually cool.



Today's Workout: Deadlift Primary

Weigh in:: 194.6

Warmup: 5 min elliptical, glute PAP, bodyweight squats, arm circles

Deadlifts, 6x1 RPE 9
5x135, 3x185, 2x225, 6x1x305

These went pretty well. I was a bit paranoid that my lockout was week during them, but the videos didn't lie.




Box Squats 6x4-6 reps RPE 8
5x4,5 3x135, 6x5x215

These went much better now that my knee's not bothering me. This is the heaviest I've ever box squatted (and for 6 sets). 225 try and stop me.



Pendlay Rows, 3x6-10 reps
3x10x125-strapped

Hands were too dead after the deadlift. I'm able to get more reps with the straps, which is good for my back. Will go up to 130 next week.



GHR, 4x4-10 reps (4:0:1:0)
4x6x5lbs

I was a bit conservative on these, but my glutes and my hams could feel it between sets. Balance was pretty easy. Will get more reps next time.

Limber 11
Out of time, will have to do after work

Breakfast:
Whey shake, 200 cals, about 31g protein

Supps:
Skipped Pre workout
Intra workout 10g BCAAs + 2g LCLT
Pre breakfast: EC stack
Breakfast: creatine, beta alanine, ashwagandha, fucoxanthin, fish oil, and multi
Outstanding: more fish oil, more EC

[anandagirl]

Thanks. I love how this guy is so confused, like he doesn't even know what day it is right now.

You know what movie that's from right? I LOVED it as a teenager (just confirmed my old lady status LOL) - Bill and Ted's Excellent Adventure! Yay! You MUST see it

You are a BEAST! And nice plan on bro-ing it out on the non-popular bro day

[FallenAngel80]

Nice deadlifts, I enjoy watching your videos

[viccles007]

Awesome deadlifting PR. You made 305 look easy!!

[Partyrocking]

You know what movie that's from right? I LOVED it as a teenager (just confirmed my old lady status LOL) - Bill and Ted's Excellent Adventure! Yay! You MUST see it

You are a BEAST! And nice plan on bro-ing it out on the non-popular bro day

I actually haven't seen it yet, but I should.

Nice deadlifts, I enjoy watching your videos

Thanks

Awesome deadlifting PR. You made 305 look easy!!

Thanks I'm really hoping to hit 4 plates this year. It's been on my bucket list for too long.

[thehobbes]

Awesome work on the deadlifts PR! Lockout looks fine to me.

Mirin' the fact that everybody has arm circles of peace as part of their warmups. YOU get arm circles, and YOU get arm circles and YOU get arm circles! :: pointing enthusiastically at everyone ITT. ::

[Partyrocking]

Awesome work on the deadlifts PR! Lockout looks fine to me.

Mirin' the fact that everybody has arm circles of peace as part of their warmups. YOU get arm circles, and YOU get arm circles and YOU get arm circles! :: pointing enthusiastically at everyone ITT. ::

Yeah, apparently I only fail to lock out the weight in my head.

[thehobbes]

Yessssss!!!

[anandagirl]

I actually haven't seen it yet, but I should.

Please let me know when you do!

[IFBBJENC]

Nice on that 305!! Keep smashin' it!

[anandagirl]

Ahhhhh! http://distractify.com/entertainment...-ted-3-is-a-go

[grouchyjarhead]

Nice deadlifting!

[Partyrocking]

Please let me know when you do!

Will do!

Nice on that 305!! Keep smashin' it!

Thanks

Ahhhhh! http://distractify.com/entertainment...-ted-3-is-a-go

I can't handle how many sequels are happening today; yet no Daria comeback- I'm seriously disappointed w/ MTV on this!

Nice deadlifting!

Thanks!

Today's Workout: Bench Primary

Weigh in: 194.8

Warmup: 5 min exercise bike, bodyweight squats with a hold, lat pushdowns



Bench Press, 7x2-3 reps RPE 9
5x55, 3x75, 2x95, 1x115, 2x2x145, 1x3x140, 2x2x140, 2x3x135

I couldn't keep the weight at 145. Hell, I couldn't keep the weight at 140 today. The bar kept getting off my chest.



Dips, 3x4-6 reps
3x3

Moved a bit better than last week



DB Shoulder Press 4x4-10 reps (4:0:1:0)
4x8x25

Kept the reps the same as last week. Went smoother though.



DB Lateral Raises 3x6-10 reps
7x12, 2x12x10

12lbs still feels too heavy. I'll stay at 10 and add reps.



Ez Curls/DB Tricep Extension Superset 4x4-10 reps (4:0:1:0)
4x10x50/4x6x25

Left elbow started hurting during. Will have to watch it carefully



Cable Flies, 3x6-8 reps (4:0:1:0)
3x8x20lbs

I dropped down to 20lbs so I wouldn't put any unneeded stress on my elbows.

Hanging Ab Raises/Decline Cable Crunch 3x6-10 reps
1x11x2.5;2x10x5/3x10x17.5

These moved pretty well. Will add weight to the abs next week and the crunches

Limber 11
Feeling pretty good for once

[Fiction2Fitness]

Just awesome. Mirin' hard for sure as I still can't imagine 3 plates so goal of 4 is stellar. I always enjoy your blog on here.

[thehobbes]

Way to battle the bench OP. I swear sometimes those extra 5s on there magically morph into 25s when you pick the bar up just to fuk your chit all up.

[LunaLifts]

Nice deadlifting, and loving the pics lol.

[Partyrocking]

Just awesome. Mirin' hard for sure as I still can't imagine 3 plates so goal of 4 is stellar. I always enjoy your blog on here.

Thanks!

Way to battle the bench OP. I swear sometimes those extra 5s on there magically morph into 25s when you pick the bar up just to fuk your chit all up.

I'll just say I struggled with 185lbs, hehe!

Nice deadlifting, and loving the pics lol.

Thanks.

Today's Workout: Squat Secondary

Weigh in: 194.2

Warmup: 5 min exercise bike, bodyweight squats, band pull aparts



Front Squats, 5x6-10 reps RPE 9
5x45, 3x75, 2x95, 1x105, 5x6x120lbs

My shoulder was sore, which made it hard to hold up the bar, but I got it done. Just had to tread carefully.



Seated Calf Raises, 4x12-20 reps
4x15x155lbs

These are moving along nicely.

Standing Calf Raises, 4x12-20 reps
4x15x115lbs

It's tough to do these after the seated calves. The same weight/reps as last week.



Sissy Squat/Leg Curl Superset 4x4-10 reps
10x48, 3x10x56/4x10x120

The leg pumps were for real

Limber 11
Spent extra time on my quads and shoulders

Breakfast:
French toast + sausage about 315 cals

Supps:
Preworkout: Warp 5 + piracetam, alpha gpc, agmatine, citrulline malate, rhondiola rosea
Intra: Aminos + LCLT
Breakfast: ashwaganda, fish oil, multi, fucoxanthin,

Skipping EC stack this weekend as I'm going to visit my friends in Boston- party time!

[Partyrocking]

Today's Workout: Deadlift Secondary

Skipped weigh in: No scale and I ate a lot of pizza yesterday

Warmup: 30 min walk to the gym



Rack Pulls, 5x12-20 reps RPE 9
5x45, 3x95, 1x135, 5x12x170-strapped

The first set felt really wonky, like I was off balance. I wasn't sure why until I noticed the safety bar on the rack was broken. It was splitting in two so that it was higher than the other bar. WTF!



Hip Thrust, 4x12-15 reps
4x12x140

This guy kept giving me weird looks during them. I wasn't sure if it was the exercise or the strange lifting face I have during the exercise. The bar moved quite well.



Sumo Deadlifts, 3x6-8 reps
1x154, 3x7x198-first set was mixed and the next two sets were strapped.

The bumper plates in this gym were in kilos- hence the weird numbers. I wasn't sure if they were accurate, since they felt much lighter than the weight that was written on them. I bumped up the weight a bit just in case. These felt really solid.

Kroc Rows
3x23x45lbs-strapped

These felt pretty good. I fried my back well.

Limber 11

My lower back was sore from the rack pulls- that first set really didn't help. I spent as much time as I could stand on the pvc. Other than that, my mobility was pretty solid

Breakfast: CL protein bar- totally ate this while walking out of the gym. I was so hungry!

[phoenix4444]

Late to the party here, just catching up on logs

Holy hell of a 305 pound deadlift woman. Props and more props!

[Partyrocking]

Late to the party here, just catching up on logs

Holy hell of a 305 pound deadlift woman. Props and more props!

Thanks! This overreaching phase has been killer, but I can't wait to see the growth from it.

[viccles007]

Nice work PR! Awesome sumo deadlifts!

[ms_mac]

Please tell me how to get french toast and sausage for only 315 cals?????

[thehobbes]

Haha I saw some guy doing hip thrusts on a bosu ball at my gym and I'm pretty sure I gave some weird looks. Nice sumo DL and rack pulls, damnit I forgot to add in my rack pulls last week, gonna write it down.