Fat Girl Gets Fit

[Partyrocking]

Congrats on the squat PR Partyrocking! Amazing!

Congrats on the squat PR! That's huge!!

Thanks!

Today's Workout



Warmup: 10 chain squats. I think this works better than using the TRX.



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

These felt alright, but I had trouble holding the bar at 165, so I called it there.



Pause Squats
1x175, 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 1x245, 1x255, 1x265, 1x275-PR

I haven't done paused squats since November. I think my max was 6x4205 or 6x4x215, so I was pleasantly surprised that I hit 275. It did, however, put a wrench in my plans. I figured if I couldn't paused squat very much then I wouldn't be too tired for deadlifts. I was too tired for my deadlifts, so I may need to only front squat on my heavy deadlift day, sad panda.



Clean and Push Press
3x7x65lbs

My chest is still sore from yesterday, but I was able to add 1 rep from last week. If I can get 3x8 next week, then I'll add weight the following week.



Rack Pulls (from below the knee)
5x135, 3x185, 1x225, 1x275, 1x295-PR

I haven't done rack pulls in a long time, but I doubt I did much more than 225 back when I did them. I was just tired today, so I stopped after a top set of 295. I do want to get better at them because I think my lockout is the weak part of my deadlift, so I will try to get them in at least once a week.

[Artemis00]

Damn, that is a lot of weight to be pause squatting with. Congrats on that PR .


Sorry it meant no dead lifts.

[Partyrocking]

Damn, that is a lot of weight to be pause squatting with. Congrats on that PR .


Sorry it meant no dead lifts.

Thanks. Yeah, I wish I had done deadlifts too. The rack pulls seem like they're important, but they're just not deadlifts.

I may tempt fate and do some deadlifts tomorrow, even though that's supposed to be my rest day, but I did a cardio kickboxing class today and it kicked my ass.



Smart thing to do, stay home and rest.

Almost smart thing to do, go to gym and do conditioning work/cardio.

Not very smart thing to do, go to gym and do deadlifts.

Yeah I think I just want to do deadlifts. Fun first, safety third.

[ms_mac]

Love your spunk!

[thehobbes]

Awesome squattages and rack pulls OP. Rack pulls are pretty sweet, haven't done those in a while. Do you ever do deficit DL? Those seem to be really helpful whenever I do them.

[Partyrocking]

Love your spunk!

Thanks : )

Awesome squattages and rack pulls OP. Rack pulls are pretty sweet, haven't done those in a while. Do you ever do deficit DL? Those seem to be really helpful whenever I do them.

I haven't done deficit deads in a long time, probably at least 2 years, but I liked them when I did them. I usually use speed deadlifts when I want to improve off the floor, but I haven't really done those in a while either.

Maybe I'll try deficit deads tomorrow. Thanks for the idea.

[thehobbes]

I haven't done deficit deads in a long time, probably at least 2 years, but I liked them when I did them. I usually use speed deadlifts when I want to improve off the floor, but I haven't really done those in a while either.

Maybe I'll try deficit deads tomorrow. Thanks for the idea.

Pretty sure deficit DL are the only reason 35lb plates were invented. Occasionally if I need to prop a door open I'll use one though.

[Partyrocking]

Pretty sure deficit DL are the only reason 35lb plates were invented. Occasionally if I need to prop a door open I'll use one though.

True story. My gym doesn't actually have 35lb plates, and it wouldn't mean much if they did, since I deadlift with the bumper plates, so they're all the same height. The nice thing is though, the widths are different, so I can do a deficit lifts with 1 inch deficits- the 25lb plates.

Today's Workout

Warmup: 5 Bodyweight squats



Deficit Deadlifts
5x135; 3x185; 3x5x205

It was hard to keep my grip with these once I got to 205, which surprised me, since I usually don't change to mixed until 225 or later. I may start doing static holds at some point, hmm.



[color=orange]Evil Eight Complex* I decided complexes/HIIT will be orange
Deadlift > RDL > BOR > Hang Clean > Front Squat > Push Press > Back
1 round of 6 reps, 1 round of 5 reps, quit after the 4 deadlifts for the 3rd round. My back was just too tired.

Foam Rolling with the spikes

Eccentric Stretching with Lat Pulldowns
10x60lbs w/ 10 second negatives

I was trying to decompress my spine a bit



Hanging Ab Raises
3x5

More spinal decompression.

Now I feel pretty good. Let's get ready for some football (and snacks- we all know it's about the snacks).

[Partyrocking]

Today's Workout



Warmup: 10 chain squats



Front Squat
5x55-cross grip, 3x80-cross grip, 2x105, 1x145, 1x155, 1x165, 1x175, 1x185, 1x195-PR

I started off with my grip too wide on the first two sets, so I had to switch to cross grip mid set.



Back Squats
1x240, 1x250, 1x260, 1x270

My quads were a bit tired from the front squats. I may only do front squats tomorrow (deadlift day) and only back squats on Wednesday.



Bench Press
5x50, 3x70, 2x100, 1x120,1x130, 1x135, 1x145, 1x155-grinder

I was hoping to go after 165, but after struggling with 155, I decided to put it off until Friday.



Dumbbell Incline Press
12x35lbs, 10x35lbs

I'll go up to 40 next week.

Pendlay Rows
5x95, 3x8x115

I'll go up to 120 next week and reset back to 5 reps.

Somersault Squats
12

I did these on an aerobic step. My feet still start cramping before my quads start to burn. Maybe I should try wearing my sneakers instead of the oly shoes.

Leg Curl
25x100lbs

Need to mess with the settings, wasn't adjusted very well.

Foam roll

Breakfast: S'mores protein bar + sausage + potatoes + beef jerky
Macros: 47g carbs, 37g protein, 7.1g fat, 377 cals

[viccles007]

Awesome workouts Partyrocking! I used to love doing deficit deadlifts. They really helped me with my deadlifting.

[Partyrocking]

Awesome workouts Partyrocking! I used to love doing deficit deadlifts. They really helped me with my deadlifting.

Thanks. I'm going to try to deficits at least twice a month, maybe more depending on my recovery.

Today's Workout





Front Squats
5x55, 3x80, 2x105, 1x145, 1x155, 1x160, 2x3x135

I did some back off sets because I wasn't going to back squat this session. They went pretty well.



Deadlifts
5x135, 2x225, 1x275, 1x315, 1x365-PR

My grip started to slip at 225. I could have had 3 reps otherwise. My thumb slipped of the bar at 365, but I managed to finish the rep, so I'm counting it. 405 here I come.



Reverse Fly/Pec Fly superset
20x8.5/20x16.5, 15x9.5/15x18, 10x10.5/10x20

These went pretty well. Still getting a crazy chest pump from the flies.



Hanging Ab Raises
3x10

I did these the normal way. I may try hanging off the bar again on Wednesday or Thursday

Face Pulls
3x10x22lbs

I went light on these since I already did the reverse flies. Wanted to get some more pulling in since I did 2 presses on Monday.

Scale's not really moving, but my back fat is getting smaller, so that's good. May need to reduce calories to 1900/day- mainly since I keep going over, lol.

[jsari23]

really awesome looking numbers/workouts!

[Todayisforme]

What's a deficit deadlift?

[canjad80]

What's a deficit deadlift?

Same as a normal deadlift except your feet are raised bit. You stand on a plate or a low platform, while the bar sits on the floor. It's useful for strengthening the first part of the deadlift (aka "breaking the bar off the floor")

[Partyrocking]

really awesome looking numbers/workouts!

Thanks! I'm having a ball right now; I might be getting a job soon, which is good, but I just wanna lift every day, lol.

Same as a normal deadlift except your feet are raised bit. You stand on a plate or a low platform, while the bar sits on the floor. It's useful for strengthening the first part of the deadlift (aka "breaking the bar off the floor")

^^This. I've been struggling with my lockout, but my glutes are pretty strong, so I think the problem is that I'm too slow off the floor, so I'm beat by the time I have to lock out the weight. Hoping these will make my reps faster.

Afternoon Workout

I offered to review a fitness book that another user has written. I only did day 1, but it kicked my butt lol.

Sprints 4x15 yards

It was supposed to be 20m, but I was short on space since the Combine guys were at the gym. Apparently I was also supposed to do 8 sprints and not four, whoops!



Squats/Ankle Mobility
3x10x185/3x5

These kicked my ass lol. I was panting after the 8th rep. I never do more than 5 any more.

Lat Pulldown/Step Up
2x10x80lbs/2x10x15lb dumbbells

I was supposed to do 3 sets, but my left quad was shaking after the second, so I called it quits.



OHP/Canoe Sit Up
2x10x45lbs/2x10

I was supposed to do 3 sets, but my back was tired, so I called it quits after 2.

Foam rolling

I'll post more details on the book when it comes out. If you want a FB routine that kicks your butt in a short amount of time, then I'd check this one out.

[thehobbes]

Congrats on the DL PR, that's awesome!

You did two workouts on the same day?

[Partyrocking]

Congrats on the DL PR, that's awesome!

Thanks. I think I need to do deadlifts w/ front squats more often. Today rocked.

You did two workouts on the same day?

My dad had physical therapy today, so I decided to tag along. Last week, I said I'd give feedback on this program that's coming out soon, and I figured why not try a workout today.

If I were smart, I would have done it on Sunday, but I deadlifted that day instead, so I just did it in the afternoon. It was pretty good workout, except my back was really tired during the squats/OHP.

I should probably rest at some point though.

[thehobbes]

I see. I was confused, happens a lot. Yes rest and food!

[Todayisforme]

Same as a normal deadlift except your feet are raised bit. You stand on a plate or a low platform, while the bar sits on the floor. It's useful for strengthening the first part of the deadlift (aka "breaking the bar off the floor")

Thank you I only do SLDL. Trying to sort out the differences between the dl has been a bit of a learning experience.

^^This. I've been struggling with my lockout, but my glutes are pretty strong, so I think the problem is that I'm too slow off the floor, so I'm beat by the time I have to lock out the weight. Hoping these will make my reps faster.

Someone told me yesterday that I need to come up faster otherwise when the weight gets heavy I'm going to have an issue with lockout.

I should probably rest at some point though.

Why do I think that's not going to happen?

[IFBBJENC]

Deficit Deadlifts for the WIN!!!

[Partyrocking]

Thank you I only do SLDL. Trying to sort out the differences between the dl has been a bit of a learning experience.

I’ve never done an SLDL, but it’s more for glute/hamstring development than maximum strength, although I’m sure plenty of lifters use it as an assistance exercise to bring up their deadlift.

Someone told me yesterday that I need to come up faster otherwise when the weight gets heavy I'm going to have an issue with lockout.

Try to pull the slack of the bar before you leave the ground. It should help with bar speed.

Why do I think that's not going to happen?

You’re probably right, but if I get a job (interview is tomorrow), I’ll probably have to cut back on the lifting. Working is good, but I just wanna lift.

Deficit Deadlifts for the WIN!!!

Yeah, I think it will be helpful. I saw this dude doing deficits w/ 415lbs, motivation.

Today’s Workout

Warmup: 10 Chain Squats



Back Squats
5x95, 3x135, 2x185, 1x240, 1x250, 1x260, 1x270-belted, 1x280-belted, 1x290-belted, 3x2x225

My quads were still sore from yesterday, but the bar moved pretty quickly, so I went up to 290. I contemplated 300, but decided to do back off sets instead.



Paused Bench Press
5x45, 3x70, 2x95, 1x115, 1x120, 1x125, 1x135, 1x140, 1x145, 2x3x115

I was hoping for 150, but I didn’t have it today.

Kroc Rows
1x25x50lbs

My biceps got pumped, but IMO, that’s not a good thing since I’m trying to focus on my back. I’ll have to work on that next time.

Facepulls
2x10x25lbs

My shoulders felt a little crunchy after the bench, so I added some facepulls

Cable Upright rows
10x18lbs, 10x22lbs

I tried cable lateral raises, but I didn’t feel a good contraction, so I changed to upright rows. They felt fine at the time, but my shoulder’s still kind of crunchy. I may forget about training my side delts all together honestly.



Hammer Curl/Skullcrusher superset
3x10x17.5/3x15x35

These went pretty well. Kept the weight light today.

[kaleida]

I'm going to follow along if that's OK! I don't know if it's the dead zone of winter or what, but most of the journals I usually follow stopped updating all at the same time - bummer. I was looking for a new journal to read and I found yours first, digging the gifs, so here I am

[Partyrocking]

I'm going to follow along if that's OK! I don't know if it's the dead zone of winter or what, but most of the journals I usually follow stopped updating all at the same time - bummer. I was looking for a new journal to read and I found yours first, digging the gifs, so here I am

Welcome to the party. I may get a new job soon, so idk if I’ll be able to keep lifting 6 days a week, but I’m sure that I can get in at least 4, so this journal shall survive!

[Partyrocking]

Today's Workout

Warmup: 10 chain squats + band pull aparts



Front squats
5x55, 3x80, 2x105, 1x145, 1x150, 1x155, 1x160, 1x165, 3x3x135

I rolled on the lacrosse ball first. It definitely helped to loosen up my triceps, so I'll be doing that every FS day- should be every day really.



Deficit deadlifts
5x135, 3x185, 4x215, 2x215, 4x215

I should have stayed at 205. I lost reps going up to 215, and I think I'm using my lower back too much. I should be getting more quad/glute work but I feel my lower back getting really taxed, so I probably need to start with my hips lower. I think I'll do these every Thursday, so I can work on this next Thursday.



Reverse Fly/Pec Fly Superset
8x13/7x10; 12x20/8x15

I did one set and one drop set for each exercise. I had an interview to get to, so I didn't want to lollygag at the gym.

Interview: Went pretty well. It's with a temp agency for lawyers, so I'll get assignments as they come in. They don't have anything for me right now, but hopefully, something will come up soon. It's also an impetus to get my paperwork in, so I can get admitted to the bar. I'll get paid more.

[FallenAngel80]

Interview: Went pretty well. It's with a temp agency for lawyers, so I'll get assignments as they come in. They don't have anything for me right now, but hopefully, something will come up soon. It's also an impetus to get my paperwork in, so I can get admitted to the bar. I'll get paid more.

Nice work! Love the Skeletor meme

I didn't realise you were a lawyer, when did you qualify? Hopefully they will get some assignments for you at the agency

[jsari23]

killing me with these memes, do you find them or make them yourself?

nice lifting as usual

Just this morning when I was trying to get out of the gym on time to get home and shower and leave for work I was thinking how nice it might be to just spend however much time I wanted at the gym, although then Id probably sleep until 11 and possible not shower until 3 jealous of your gym time, stupid possible job that will interfere

[Partyrocking]

Nice work! Love the Skeletor meme

I didn't realise you were a lawyer, when did you qualify? Hopefully they will get some assignments for you at the agency

I passed the NY Bar in July. I just need to send in the paperwork to get admitted into the bar. I hope something comes up soon. I do have loans to pay, lol.

killing me with these memes, do you find them or make them yourself?

nice lifting as usual

Just this morning when I was trying to get out of the gym on time to get home and shower and leave for work I was thinking how nice it might be to just spend however much time I wanted at the gym, although then Id probably sleep until 11 and possible not shower until 3 jealous of your gym time, stupid possible job that will interfere

I find most of the memes online. I've made some, but my computer's acting funky right now. It gets mad when I try to upload images, so I need to fix that. I hope that if I find a job near a gym, I can lift during my lunch break.

[Partyrocking]

Afternoon's Workout

Warmup: 6 minutes on the elliptical.



Foam roller of doom

I rolled my whole body all over this.



HIIT on the Spin Bike
10 seconds sprint + 10 seconds recovery, 8 sprints total

My quads were dead. Eh, maybe I shouldn't have done this before squat day, lol.



Hanging Ab Raises
3x5

Minimal swinging, felt good.



Evil Eight Complex
6 rounds w/ 30lbs

This time, I actually made it through. I was panting like a dog though.



More foam rolling of doom

My lower back needed it. Maybe I should skip Saturday's deads. I already deadlifted 3 times this week.

Band Pullaparts
10

Haven't had any shoulder problems yet, but they've been creaky lately, so I'm trying to keep on top of my prehab work.

Shoulder Dislocations
5

[EPolis13]

The rumble roller is a b**ch!

[Partyrocking]

The rumble roller is a b**ch!

Yeah, but I feel so much better after using it. The first time, I hobbled away like a baby, but now that I've increased my lifting frequency, yeah my back love/hates that thing.

Today's Workout

Warmup: 10 chain squats + 10 band pull aparts



Back Squats
5x95, 3x135, 2x185, 1x240, 1x250, 1x260, 1x270, 1x280-belted, 1x290-belted, 2x2x225

This was a pretty good squat day. I was gassed, so I punted on the third back off set I was going to do.



Bench Press
5x50, 3x75, 2x100, 1x120, 1x125, 1x135, 1x145, 1x150, 4x135- rep PR, 3x135

I usually don't bother to track rep PRs, but I had been stuck on 3x135 for a while, so it was nice to get to 4. I'm contemplating going for rep PRs when I have more in the tank, but I don't think I have a new 1RM coming. If I can get enough of them on a chart, I can go for a new rep PR each session, although I don't see myself going above 5 reps on my main sets, maybe not even 3 on some of them, lol.



Kettlebell swings
15x79.2

I didn't really feel like doing these, but I skipped the good mornings this week, so I did one AMRAP set just to get it over with.

Pendlay Rows
3x12x95lbs

I don't really like doing 12 reps of these. My plan had been to go from 5-8 reps on Mondays and from 8-12 reps on Fridays, but I may change it from 3-6 and like 6-10 or something.

Breakfast: Protein shake + sausage pizza
33.8g Carb 44.2g Pro 5.1g Fat 351 Cal