Fat Girl Gets Fit

[anandagirl]

Oh yeah! Now I am thinking of roasted beet salad with balsamic, toasted walnuts, and either goat or feta cheese.

Darn you and your chef ways

[Partyrocking]

Today's Workout: Bench Day (UHF9 W4D4)

Warmup: Elliptical, Limber 11, Turkish Get Up, Goblet Squat, Chinups



Slingshot Bench
5x45, 3x75, 2x105, 1x135, 3x155, 2x160, 4x1x162.5, 1x7x162.5-AMRAP

Went a bit heavier than my program told me to. Solid press.



Deadlifts
5x135, 1x225, 4x5x260, 1x8x260-AMRAP

My hands hurt, but these were pretty smooth.

Dips
8x12.5-new 12RM, 3MRS(5, 5, 5)

Pretty good!

Deadlift Rows
8x150, 3MRS(5, 5, 5)

Didn't get hard until the last set.

Bulgarian Split Squats
8x40, 3MRS(4, 4, 4)

Went slower on the eccentrics.

Extra stuff.

Trying to stay more upright with my ssb squats.

1x120


Scott Press
3x10x17.5

Larry Scott did these to bring up his shoulder for the Olympia. I don't think I did them right.

Scott Lat Raises
3x10x7.5

Not sure if I did these right either.

[thehobbes]

Solid looking DL and SS benching. That SB squat couldn't have been any more beautiful srs.

Goat cheese comes from goat milk right? Please tell me they're not slaughtering all the goats to make cheese! We'd run out of goats pretty quick lol.

[phoenix4444]

Goat cheese comes from goat milk right? Please tell me they're not slaughtering all the goats to make cheese! We'd run out of goats pretty quick lol.

lol, that gave me a good chuckle.

[phoenix4444]

Goat cheese comes from goat milk right? Please tell me they're not slaughtering all the goats to make cheese! We'd run out of goats pretty quick lol.

lol, that gave me a good chuckle.

[Partyrocking]

Solid looking DL and SS benching. That SB squat couldn't have been any more beautiful srs.

Goat cheese comes from goat milk right? Please tell me they're not slaughtering all the goats to make cheese! We'd run out of goats pretty quick lol.

The goats are safe; I swear.

lol, that gave me a good chuckle.

Today's Workout: Squat Day (UHF9 W4D5)

Warmup: Stepper, Limber 11, Turkish Get Ups, Goblet Squats, Chinups



Safety Squat Bar
1x70, 1x120, 1x160, 3x210, 2x220, 4x1x225, 1x5x225-AMRAP

Misgrooved the last set a bit.

CGBP SS DB Rows
5x45, 3x75, 2x95, 4x5x120, 1x8x120-AMRAP/4x5x65, 1x12x65-AMRAP

Crushed it!

SLDL
3x135, 3x155, 8x165, 3MRS(5, 5, 5)

Pretty smooth

Lat Pulldowns
5x80, 5x90, 8x110, 3MRS(5, 5, 5)

Back fried!

Tricep Pushdowns
8x40, 3MRS(6, 6, 6)

Had to battle abs guy for the cable machine. I was victorious.

[thehobbes]

That's one brutal upper body superset! Typical abs guy, they have to do nine different weird ass exercises on the cable crossovers while hogging all the attachments. "Moo-phoria" LMAO!

The goats are safe; I swear.

I feel better now.

[LunaLifts]

When a company puts "140 calories" on a relatively small package of something, and you get all surprised for that brief moment before seeing "*per teeny serving size" under it. >.<
I assume that's good for them though? I don't think I ever tried any B&J's ice creams, but I always assumed they were pretty calorie dense.

Disappointed there's no video of cable machine fight.

[anandagirl]

When a company puts "140 calories" on a relatively small package of something, and you get all surprised for that brief moment before seeing "*per teeny serving size" under it. >.<
I assume that's good for them though? I don't think I ever tried any B&J's ice creams, but I always assumed they were pretty calorie dense.

Believe it or not, the universe considers 1/2 cup ice cream to be a serving size. I don't understand it either.

[Partyrocking]

Believe it or not, the universe considers 1/2 cup ice cream to be a serving size. I don't understand it either.

This! More caloric ice creams are denser, so 1/2 a cup will be around 100g. Lighter ice creams have more air in them, so 1/2 a cup is around 68g.

A typical B&J pint will be 250-300 calories per half cup.

[thehobbes]

Believe it or not, the universe considers 1/2 cup ice cream to be a serving size. I don't understand it either.

Better use one of those jumbo gas station cups then.

[Partyrocking]

Better use one of those jumbo gas station cups then.

That's it!

Today's Workout: Squat Day (UHF9 W5D1)

Weigh in: 167.0

Warmup: Stepper, Limber 11, Chinups, Turkish Get Ups,



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 3x265, 2x270, 4x1x275, 1x5x275-AMRAP

I'm trying to figure out low bar before my meet.



DB Incline Bench
5x4x55

Hard but smooth.

V-Grip Cable Rows
15x50, 2MRS(10, 10)

Back fried.

DB Incline Curls
15x17.5, 2MRS(8, 8)

Not a big fan of these, but they're supposed to be good for me.

GHR
15x10, 2MRS(10, 10)

Finally figured out how to adjust the machine.

Tonight's Dinner: Chicken Pizza



I'm out of parchment paper. The pizza got stuck to the pan.

[anandagirl]

Tonight's Dinner: Chicken Pizza



I'm out of parchment paper. The pizza got stuck to the pan.

Sadness. I want to make a meatza as well but my store is out of parchment. It really doesn't work otherwise.

Strong squats as per usual

[LunaLifts]

Believe it or not, the universe considers 1/2 cup ice cream to be a serving size. I don't understand it either.

It's madness.
And who expects anyone to actually have that much self control? It takes all of my discipline to not eat the pint as a serving. >.<

This! More caloric ice creams are denser, so 1/2 a cup will be around 100g. Lighter ice creams have more air in them, so 1/2 a cup is around 68g.

A typical B&J pint will be 250-300 calories per half cup.

And how many people weigh? Knowing former me starting to track without a scale, a 1/2 cup wold be as much as I could smush into a 1/2 cup.

Better use one of those jumbo gas station cups then.

Problem solved!

Nice DB pressing, I've only done them a couple times (flat though) and I'm a shaky puppy, lol. Nice squats too, I'm trying to pay more attention to people's low be squats since I tend to get stuck at weights before even getting a full plate, and I think I'm seeing something I need to check against mine.

I'm with you on the incline DB curls. I don't like any seated curls though, feels weird. Except concentration curls, of course.
Sorry about the pizza, hope it still tasted good!

[Partyrocking]

Pizza was still good. Crisis averted!

Today's Workout: Bench Day UHF9 W5D2

Warmup: Warmup: Stepper, Limber 11, Chinups, Turkish Get Ups, Goblet Squats



Bench Press
5x45, 3x75, 2x105, 1x125, 3x145, 2x150, 3x1x155, 1x3x155-AMRAP

Probably should have gone for 4 on the AMRAP, but they felt slow.



Squats
5x45, 3x95, 2x135, 1x185, 5x4x235

Left hamstring was tight.

Scott Press
15x15, 2MRS(12, 12)

Still figuring these out.

Scott Lat Raises
15x10, 2MRS(10, 10)

Right shoulder didn't like these.

Cable Flies
15x14.5, 2MRS(8, 8)

Was glad to be done.

Forgot to take a picture of my dinner. Had broiled salmon, asparagus, and brown rice.

[thehobbes]

BP arch is looking nice! At what wt do you add the belt? Squats were butter!

[Partyrocking]

BP arch is looking nice! At what wt do you add the belt? Squats were butter!

About 80-85% of my max. That's 155 for flat bench and about 170 when I use the slingshot.

Squats felt on point today, even with the tight hamstring.

[LunaLifts]

Scott Press
15x15, 2MRS(12, 12)

Still figuring these out.

Scott Lat Raises
15x10, 2MRS(10, 10)

Right shoulder didn't like these.

Had to look these up. First ones looked awkward.
Second ones I've seen though, I thought the chick doing them just bent her elbows more than necessary (I don't think she knows she was doing them either way, just how she does lat rises).
Are they harder? I was thinking of trying them since I could use something between the weight options I have (10lbs to 20).

[Partyrocking]

Had to look these up. First ones looked awkward.
Second ones I've seen though, I thought the chick doing them just bent her elbows more than necessary (I don't think she knows she was doing them either way, just how she does lat rises).
Are they harder? I was thinking of trying them since I could use something between the weight options I have (10lbs to 20).

You definitely want to go lighter with the Scott Presses. They're like the guillotine press, cause great muscle activation but too heavy they can cause shoulder joint issues.

The lat raises are actually easier I think.

[Partyrocking]

Today's Workout: Deadlift Day

Warmup: Stepper, Facepulls, Limber 11, Goblet Squat, Turkish Get Ups



Deficit Deadlifts
5x135, 3x185, 1x225, 3x275, 2x285, 3x1x295, 1x7x295-AMRAP

2+ reps from two weeks ago.



Legs Up Bench
5x45, 3x65, 2x95, 5x4x120

Pretty solid!

Pullups
4xAMRAP (4, 3, 3, 3)



SSB Good Mornings
15x120, 2MRS(6, 6)

First time doing these in a while. Pretty alright.

Facepulls
15x33.7, 2MRS(8, 8)

Rear delts fried!

Tandoori Chicken over Punjab Eggplant and Riced Cauliflower

[thehobbes]

Beastly DL deficits, and oooo I see some pull ups snuck in there too.

[phoenix4444]

I will pay you to air mail me that last meal. Well all of your meals.

[Partyrocking]

Beastly DL deficits, and oooo I see some pull ups snuck in there too.

I do pullups on every workout day.

I will pay you to air mail me that last meal. Well all of your meals.

Chicken Recipe

Today's Workout: Bench Day (UHF9 W5D4)

Weigh in: 165.6

Warmup: Stepper, Limber 11, Goblet Squat, Turkish Get Ups, Pullups



Slingshot Bench
5x45, 3x75, 2x105, 1x135, 3x155, 2x160, 3x1x165, 1x7x165-AMRAP

The singles were heavy, but I managed to have a pretty good last set.



Deadlifts
5x135, 3x185, 1x225, 5x4x270

Lots of deadlifts.

Weighted Dips
15x5-new PR, 2MRS(6, 6)

Hoping these will translate to a bigger bench.

Barbell Rows
8x45, 5x70, 15x105, 2MRS(8, 8)

Did these with a thumbless grip. Better back activation.

Single Leg Leg Press
8x225, 5x260, 15x315, 2MRS(8, 8)

Skipped the Bulgarian Split Squats as my right knee was feeling dodgy.

Today's Breakfast: Strawberries with Greek Yogurt, Ultra Peptide 2, and Drop Biscuits



Getting dinner at the movies tonight. Happy Weekend!

[phoenix4444]

I go thumbless as well for my rows as well with lat pulldowns.

Have a good movie night!

[thehobbes]

I do pullups on every workout day.

Oh crap didn't even see that, BUT holy ham that's a phrase I have never heard from anyone else.

Good job on the dips! Never tried thumbless on rows, will have to give it a shot.

[Partyrocking]

I go thumbless as well for my rows as well with lat pulldowns.

Have a good movie night!

I'll have to try it on lat pulldowns. Saw Avengers: Infinity War last night. I enjoyed it.

Oh crap didn't even see that, BUT holy ham that's a phrase I have never heard from anyone else.

Good job on the dips! Never tried thumbless on rows, will have to give it a shot.

Do it!

Still caffeinated from this morning's workout. White Flash is really good.

[Partyrocking]

Today's Workout: Squat Day (UHF9 W5D5)

Warmup: Stepper, Limber 11, Goblet Squat, Turkish Get Ups, Pullups



SSB Squats
5x70, 3x120, 2x160, 3x220, 2x225, 3x1x235, 1x7x235-AMRAP

Crushed it!



CGBP SS Seal Rows
5x45, 3x75, 2x95, 5x4x130/5x4x60

A bit of right shoulder pain on the rows.





SLDL
8x65, 5x95, 15x135, 2MRS(9, 9)

Pretty smooth!

Lat Pulldowns
8x80, 5x90, 15x100, 2MRS(8, 8)

Easy!

Tricep Pushdowns
8x25, 5x30, 15x37, 2MRS(7, 7)

Made my shoulder feel better, weird.

Tonight's Dinner: Manicotti stuffed with Turkey Sausage, Broc****, and Bell Pepper

[Partyrocking]

Today's Workout: Squat Day

Weigh in: 166.4

Warmup: Stepper, Limber 11, Goblet Squat, Turkish Get Ups, Pullups



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x250, 3x270, 2x275, 2x1x285, 1x3x285-AMRAP, 1x285

I struggled with depth today. I did one more single w/ 285 to make sure I could hit depth.



Incline bench
5x45, 3x75, 2x95, 3x120, 4x3x115

The 120 set was slow, so I dropped down to 115.

V-Grip Cable Rows
8x30, 5x45, 12x60, 2MRS(7, 7)

Did these thumbless, felt great.

Incline Db Bench
8x10, 5x15, 12x20, 2MRS(6, 6)

Okay

GHR
5xbw, 12x15, 2MRS(7, 7)

Pretty good.

Made pizza, didn't stick this time.

[thehobbes]

Way to attack the squats and keep working to improve the 285 depth. Incline looks good, I'm always surprised how many people bench with touching the bar so high up on the chest. I think I'm one of the few that's well below the nips.

[Partyrocking]

Way to attack the squats and keep working to improve the 285 depth. Incline looks good, I'm always surprised how many people bench with touching the bar so high up on the chest. I think I'm one of the few that's well below the nips.

I used to touch lower. I'm trying to widen my grip and get more pec activation.

Today's Workout: Bench Day (UHF9 W6D2)

Warmup: Stepper, Limber 11, Goblet Squat, Turkish Get Ups, Pullups



Bench Press
5x45, 3x75, 2x105, 1x135, 3x150, 2x155, 2x1x160, 3x160-AMRAP

Still working on my form. These moved okay.



Squats
5x45, 3x95, 2x135, 1x185, 5x3x240

Depth was better today.

Scott Press
8x5, 5x10, 12x17.5, 2MRS(8, 8)

Shoulder felt a bit wonky on the warmup.

Lat Raises
8x2.5, 5x7.5, 12x12.5, 2MRS(8, 8)

Shoulder was a bit better on these.

Cable Flies
8x11, 5x13, 12x16, 2MRS(6, 6)

They announced the weights for the strongman event in November; ooh I need to get a lot stronger.

Tonight's Dinner: Roasted Chicken Wings and Sweet Potato Fries