Fat Girl Gets Fit

[Partyrocking]

Oh man, that sounds so much better than what we had. We literally went through every sport on TV: Flag football, soccer, softball, basketball, tennis, some track and field. Nothing really fun and very little actual instruction on any of it. We had showers but you didn't have time to shower so nobody really wanted to sweat, so the whole experience was just miserable. AND we were graded and had tests.

Now that's wicked.

Today's Workout: Alrushe's PB Program W6D4

Weigh in: 151.6

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Asst. Chinups 8x80, 6x60 4+x60 (6)
Incline Bench 8x87.5, 6x95, 4+x102.5(7)
Cable Woodchop 8x23, 6x26, 4+x29(6)
Weighted Sprints: 10, 15, 25

Crushed it!

Giant Set 2: 3 Sets
Lat Pulldown 8x82.5, 6x92.5, 4+x100 (7)
DB Shoulder Press 8x25, 6x27.5, 4+x30 (8)
Bear Crawls 8x5, 6x7.5, 4+x10 (6)
Jump Rope 30s

Pretty solid

Endurance: 2 Rounds
Incline walking 10 minutes
Elliptical 10 minutes

Not the most exciting workout, but my hamstrings were sore, so I didn't want to push too hard.

Tonight's Dinner: Braised Short Ribs over Rice



Walmart Ice Cream Cookie Sandwich

[thehobbes]

Great job on the SBS, Party!

Oh man, that sounds so much better than what we had. We literally went through every sport on TV: Flag football, soccer, softball, basketball, tennis, some track and field. Nothing really fun and very little actual instruction on any of it. We had showers but you didn't have time to shower so nobody really wanted to sweat, so the whole experience was just miserable. AND we were graded and had tests.

:'( There were showers in our middle school locker rooms but all us kids at that age were such doofuses (doofi?) that nobody was getting anywhere near naked to accomplish a shower lol. Kids are weird, adults don't get a flying fuk. Got these old ladies in the gym locker room strolling around nude with bewbs hanging to their knees and in no hurry to get dressed. It's kind of a war zone in there lulz.

As far as the actual sports, that really sucks. A few people hate sports and have no interest participating, but I think most kids just need a competent coach to guide them and get them interested in something they can get pretty good at. With PE they didn't really teach us a whole lot I guess. I was just always in ALL the sports participating on teams so I had a strong physical base. Climbing the rope was AWESOME!! Almost nobody could do it, but Lil Hammy could shimmy up there and ring the hell outta that bell.

[LunaLifts]

I just read an article about how your enjoyment of PE impacts your life of activity, that people who liked and exceled in PE are active for life and people who didn't like it are more likely to be sedentary.

I wouldn't say I excelled in PE, but I enjoyed it as a kid. I cared much less as I got older, and became overweight, I didn't change that until my 20's, and didn't become semi-active until I started lifting. Lol.
I know all generalizations have outliers, but I'm definitely one who didn't fit that mold. Same for my brother, and he played on a few sports teams in middle school too.

For me, PE was just fun. Bocee, ping pong, dodge ball. It had no connection to any real sport and there was no grade and no homework. Shower? I don't even think my middle school had showers.

We had grades in middle and high school, but it was basically "show up, put on gym clothes, you pass."

:'( There were showers in our middle school locker rooms but all us kids at that age were such doofuses (doofi?) that nobody was getting anywhere near naked to accomplish a shower lol. Kids are weird, adults don't get a flying fuk. Got these old ladies in the gym locker room strolling around nude with bewbs hanging to their knees and in no hurry to get dressed. It's kind of a war zone in there lulz.

In my school it was a combination of not having time, and no one wanting to be naked around each other.

I'm still so uncomfortable being in locker rooms tbh. I've never been in a particularly crowded one, but I'm just mad uncomfortable either way. I can mange my anxiety enough to change with underwear on (like changing into gym clothing), but I'll put on my clothes after showering in the shower, and if there's no separated showers I'll slap on more deodorant, and some dry shampoo (if needed) and wait until I get home. Fortunately I'm not a very sweaty person.
I'm a very anxious, and awkward person. T_T

[Partyrocking]

Yesterday's Workout: Long Run
Walk 5 min, Run 40 min, Walk 5 min

First time running for 40 straight minutes. I'm going to add 10 min to my long run each week. My 10k is in 7 weeks, so if I focus now, I should be able to complete it without any walking.

Today's Workout: Speed Run + Strength Endurance
Walk 5 minutes, Run 20 minutes, Walk 5 minutes

Circuit: 3x30 Reps
One Arm Swings 40lbs
Chest Press Machine 25lbs
Leg Extensions 25lbs
Mountain Climbers
Iso Row 35lbs
Ab Machine 40lbs

The run felt good, but I would have gone faster if I hadn't done my long run the day before. I decided to move around my running schedule and make my fast run on Thursdays, the long run on Saturday and the recovery jog
on Mondays.

I had a short fast, 24 hours, from Saturday 3PM to Sunday 3PM, so today's workouts were fasted. Energy levels were fine, but I was ravenous come 3PM.

[thehobbes]

Good job on the running gains!

[Partyrocking]

Good job on the running gains!

Thanks!

Yesterday’s Workout: Alrushe’s PB Program W7D1

Weigh In: 151.7

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Good Mornings
Box Squats
Ab Wheel
Weight Reactive Box Jumps

Crushed the squats. The jumps were hard though.

Giant Set 2: 3 Sets
Hip Thrusts: 8x115, 6x125, 4+x135 (10)
Bulgarian Split Squats 5x77.5, 3x90, 1+x100 (4)
Hanging Abs 8, 6, 4+ (8)
Farmers Walks 20m x 32kg

Rocked it!

Skipped the conditioning work yesterday. My mom was getting surgery, so I went with her. Was there all day.

Today’s Workout: Alrushe’s PB Program W7D2

Weigh in: 153.1

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Barbell Row 6x130, 4x140, 2+x150 (5)
Bench Press 8x107.5, 5x115, 4+x122.5 (7)
Pallof Press 6x33, 4x36, 2+x39 (6)
Sled Push 20m x 120lbs

Bench felt very good today

Giant Set 2: 3 Sets
DB Row 6x40, 4x45, 2+x50 (6)
Incline DB Bench 8x30, 6x35, 4+x40 (11)
Dead Bugs 6x10, 4x12.5, 2+x15 (6)
Sprint 70m

Crushed it!

Recovery Workout: 5 Rounds
6 min. Elliptical, 2 chinups, 10 tricep pushdowns (25lbs), DB Curls (15lbs)

Nice and easy.

[anandagirl]

We had grades in middle and high school, but it was basically "show up, put on gym clothes, you pass."

That's another reason I hated it. Got mostly A's but the B or sometimes C in PE would fek up my GPA LOL #nerdproblems

[Partyrocking]

Yesterday's Workout: Speed Run

5 minute walk, 25 minute run, 5 minute walk

I ran 2.6 miles, which is the fastest I've run since my 5k last year. This is the pace I want to run my 10k in. Got a lot of work to do.

[anandagirl]

Yesterday's Workout: Speed Run

5 minute walk, 25 minute run, 5 minute walk

I ran 2.6 miles, which is the fastest I've run since my 5k last year. This is the pace I want to run my 10k in. Got a lot of work to do.

Right on speed demon!

[Partyrocking]

Right on speed demon!

Thanks!

I've been a bit behind on my logging. Time to catch up!



Thursday's Workout: Deadlift Day

Weigh in: 150.8

Warmup: Hip Drills, Cobra Pose



Giant Set 1: 3 Sets
SSB Squats: 5x152.5, 3x175, 1+x195 (4)
Deadlifts: 6x220, 4x235, 2+x252.5 (6)
Cable Crunch: 5x62, 3x71, 1+x79 (4)
Rowers 275m

Crushed it!

Giant Set 2: 3 Sets
GHR: 5x22.5, 3x25, 1+x27.5 (10)
Deficit Deadlifts 6x200, 4x212.5, 2+x225 (5)
Weighted Planks 3xF (10, 15, 25)
Assault Bike .3 miles

The deficits were a bit tough, but I got them done

Conditioning: Endurance
Zumba 1 hour

[Partyrocking]

Yesterday's Workout: Alrushe's PB Routine W7D4

Weigh in: 150.0

Warmup: Hip Drills, cobra pose

Giant Set 1: 3 Sets
Asst. Chinups 8x80, 6x60, 4+x40 (7)
Incline Bench 5x102.5, 3x115, 1+x127.5 (2)
Cable Wood Chops 8x23, 6x26, 4+x29 (6)
Weighted Sprints

I was a bit disappointed in the incline bench amrap, but it is what it is.

Giant Set 2: 3 Sets
Lat Pulldown 8x82.5, 6x92.5, 4+x100 (8)
DB Shoulder Press 5x30, 3x35, 1+x40 (3)
Bear Crawl 8x7.5, 6x12, 4+x15 (6)
Jump Rope 3x1min


Did a bit better with the db shoulder press.

Conditioning: SE 3 Supersets
Kettlebell Swings 20x32kg
Facepulls 20x25lbs

Crushed it!

[Partyrocking]

Today's Weigh in: 149.2

Conditioning: Endurance
5 minute walk, 50 minute run, 5 minute walk

I ran 4.3 miles this morning. 6 weeks until my race.

[viccles007]

Just catching up on the awesomeness in here

[thehobbes]

Today's Weigh in: 149.2

Conditioning: Endurance
5 minute walk, 50 minute run, 5 minute walk

I ran 4.3 miles this morning. 6 weeks until my race.

Oh yesssss, mwah ha ha ha! 149?!!! Whoa that came out of nowhere, damn OP, good job!

[Partyrocking]

Oh yesssss, mwah ha ha ha! 149?!!! Whoa that came out of nowhere, damn OP, good job!

Thanks! I've gotten a bit more aggressive with my cut, so I can be lighter for my 10k.

Yesterday's Workout: Alrushe's PB Routine W8D1

Weigh in: 149.1

Warmup: cobra pose, hip drills

Giant Set 1: 3 Sets

Good Morning: 5x95, 3x105, 1+x120 (10)
Box Squat: 6x185, 4x200, 2+x210 (7)
Ab Wheel: 5, 3, 1+ (5)
Weight Reactive Box Jumps: 6, 4, 2+ (3) 20lb kettlebell

I usually use multiple boxes for the jumps, but most of them were in use for a Labor Day class, so I got to do all of my jumps on the big box.

I also had a chinup pr today. I do them at work when it's slow, and I managed to get 15 total chinups (volume pr) and 3 sets of 4 reps (rep PR)

Nothing noteworthy for the conditioning. I just walked outside for 30 minutes before I went to the gym.

Today's Workout: Alrushe's PB Routine: W8D2

Weigh in: 149.3

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Barbell Row 8x120, 6x130, 4+x140 (5)
Bench Press 5x122.5, 3x135, 1+x145 (2)
Pallof Press 8x30, 6x33, 4+x36 (8)
Sled Push 20m x 150lbs

I had to lower the weight for the last two bench sets. It was a bit disappointing, but I'm down 10lbs since I started this program, and my bench is now feeling it.


Giant Set 2: 3 Sets
DB Row 8x35, 6x40, 4+x45 (7)
Incline DB Bench 5x40, 3x45, 1+x50 (6)
Deadbugs 8x10, 6x12, 4+x15 (6)
Sprint 120m

I crushed the Incline DB bench, so that felt good.

I'm going to be walking around NYC all afternoon, so I didn't do anything specific for conditioning. I'll run tomorrow. I also got 10 chinups today. Not as good as yesterday, but I'll keep plugging away at them.

[Fiction2Fitness]

Nicely done. I can't even imagine 10 chinups. I've lost the ability for one so really should bring that back in program. Do you hold the kettlebell and do box jumps? Every time I consider jumping I look at even the shortest box and go nope. lol

[Partyrocking]

Nicely done. I can't even imagine 10 chinups. I've lost the ability for one so really should bring that back in program. Do you hold the kettlebell and do box jumps? Every time I consider jumping I look at even the shortest box and go nope. lol

I do a jump squat with the kettlebell and then I drop it and do the box jump. This way, I jump higher because my legs are primed to move the extra weight.

This is a still shot from my deadlift session last week. It's crazy to see how much my body has changed in the last three years.



Fries from Pommes Frites


Brownie Sundae from Davey's Ice Cream

[DakotaEverard]

Thank you all for the suggestions and motivation stories!

[anandagirl]

Your cut is on fire!

[viccles007]

You are looking so fit!

[Partyrocking]

Thank you all for the suggestions and motivation stories!

You're very welcome!

Your cut is on fire!

Thanks. Less than a month to go :0

You are looking so fit!

Thanks.

Today's Workout: Endurance
Walk 5 min, Run 30 min, Walk 5 min

Wasn't the fastest day. I was hoping for 3 miles, and I only got 2.8, but I ran up hill a lot and it was humid today. Will keep pushing for speed on my Wednesday runs.

Today's Dinner: Crispy Salmon over an Arugula Salad with Sweet Potato, Corn, and Beets

[Fiction2Fitness]

Lookin' great and not just the food.

[Partyrocking]

Lookin' great and not just the food.

Thanks!

Today's Workout: Alrushe's PB Routine W8D3

Weigh in: 149.3

Warmup: Hip Drills, Cobra Pose

Giant Set 1: 3 Sets
SSB Squats 6x155, 4x170, 2+x185 (6)
Deadlifts 8x205, 6x220, 4+x235 (6)
Cable Crunch 6x55, 4x65, 2+x75 (5)
Assault Bike .25 miles

SSB and Deadlift videos

Giant Set 2: 3 Sets
GHR 6x20, 4x22.5, 2+x30 (6)
Deficit Deadlifts 8x185, 6x200, 4+x212.5 (9)
Weighted Planks 3xF (10, 20, 25)
Rower 250m

Conditioning
1 hr Zumba

[Partyrocking]

[size=+2]Today's Workout: Alrushe's PB Routine W8D4[/siz]

Weigh in: 149.9

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Asst. Chinups 5x5-, 3x30, 1+x20 (4)
Incline Bench 6x95, 4x102.5, 2+x110 (5)
Cable Woodchops 5x28, 3x31, 1+x34 (5)
Weighted Sprints 10, 20, 30 x 25m

The weighted sprints were hard.

Giant Set 2: 3 Sets
Lat Pulldowns 5x100, 3x102.5, 1+x110 (6)
DB Shoulder Press 6x27.5, 4x30, 2+x35 (5)
Bear Crawls 5x10, 3x15, 1+x17.5
Jump Rope 3x30s

I rocked the lat pulldown today.

Kettlebell Swings
10x150lbs- The bell is heavier than I am. Crushed it.

Strength Endurance: 3x30 reps
Facepulls (20lbs)
Incline Pushups
Tempo Squats 15lbs (5 reps)

[thehobbes]

Awesome DL photo, you're looking lean and strong! Was slightly disappointed I can't tell you to charge your phone, because you did. Most screenshots I see have somebody's phone at 11% lulz. Responsible Battery Management Crew of peace.

[Partyrocking]

Awesome DL photo, you're looking lean and strong! Was slightly disappointed I can't tell you to charge your phone, because you did. Most screenshots I see have somebody's phone at 11% lulz. Responsible Battery Management Crew of peace.

Lol!

Today's Workout: Endurance
5 minute walk, 1 hour run, 5 minute walk

I crushed it today. I ran 5.22 miles (longest ever) and it was my first time running for an hour. I'll add 10 minutes next week.

Have been ignoring my deficit today and yesterday. I'll just write it off as a carb refeed.

[Partyrocking]

Today's Workout: Alrushe's PB Routine W9D1

Weigh in: 153.8- ate way too much this weekend, lol.

Warmup: Cobra Pose, Hip Drills

Giant Set 1: 3 Sets
Good Mornings 6x90, 4x100, 2+x110 (10)
Box Squats 8x170, 6x185, 4+x200 (6)
Ab Wheel 6, 4, 2+ (6)
Weight Reactive Box Jumps 4x8, 3x8, 1x8

The box jumps were hard

Giant Set 2: 3 Sets
Hip Thrusts 6x125, 4x135, 2+x145 (8)
Bulgarian Split Squats 8x75, 6x85, 4+x97.5 (5)
Hanging Ab Raises 6, 4, 2+ 6)
Farmers Walk 25mx40lbs

Recovery Workout: Jog
5 minute walk, 1 mile run (12 minutes), 3 minute walk

My knee was a little cranky, but this was an easy run otherwise.

Tonight's Dinner: Real Good Food Pizza (Three Cheeses)

[Fiction2Fitness]

Nice work. I need to get back in the gym and try to catch up with some of ya'll. My knees get a bit cranky with running too at times.

How was the pizza?

[Partyrocking]

Nice work. I need to get back in the gym and try to catch up with some of ya'll. My knees get a bit cranky with running too at times.

How was the pizza?

The pizza was alright. It's not nearly the same as actually having a pizza, but it's 50g of protein in less than 500 calories, so I'll take it.

Today's Workout: Alrushe's PB Routine W9D2

Weigh in: 152.9

Warmup: Hip Drills, Back Stretches

Giant Set 1: 3 Sets
Barbell Row 5x135, 3x145, 1+x155 (5)
Bench Press 6x115, 4x122.5, 2+x130 (5)
Pallof Press 5x35, 3x38, 1+x41(4)
Sled Push 20mx120lbs


Giant Set 2: 3 Sets
Db Row 5x45, 3x50, 1+x55 (5)
Incline Db Bench 6x35, 4x40, 2+x45(8)
Deadbugs 6x12.5, 4+x17.5, 2+x20 (8)
Sprint 3x120m

Had a very busy day today. Probably ate too much, but c'est la vie

Tonight's Dinner: Chicken Breast with Spaghetti Squash and Mozzarella Cheese

[Fiction2Fitness]

The pizza was alright. It's not nearly the same as actually having a pizza, but it's 50g of protein in less than 500 calories, so I'll take it.

Interesting. I considered them due to the protein but the price for the size put me off a little but might need to give them a try. Struggle with protein at times.