You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal
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Thread: Fat Girl Gets Fit
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09-12-2018, 03:07 AM #3271
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09-12-2018, 05:22 PM #3272
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks. I do need to start cutting back on the snacks. I have about 10lbs to lose and I'll be set, but I'm taking a bit of a diet break right now. It's been a crazy week (and a crazy summer).
Endurance: Speed Run
5 minute walk, 30 minute run, 5 minute walk
About the same distance as last time, 2.76 miles. It was so muggy outside. Please send cooler air.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-12-2018, 06:52 PM #3273
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09-13-2018, 03:18 PM #3274
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
LMFAO
Today's Workout: Alrushe's PB Routine W9D3
Weigh in: 154.2
Warmup: Cobra Pose, Hip Drills
Giant Set 1: 3 Sets
SSB Squats 8x140, 6x155, 4+x170 (6)
Deadlifts 5x235, 3x267.5, 1+x300 (4)
Cable Crunches 8x45, 6x55, 4+x65 (10)
Rower 350m
Giant Set 2: 3 sets
GHR 8x17.5, 6x20, 4+x22.5 (8)
Deficit Deadlifts 5x212.5, 3x240, 1+x270 (5)
Weighted Planks 5lbsx30s, 7.5lbsx25s, 10lbsx20s
Assault Bike .35mi
Endurance Workout: Zumba
1 hr
Tonight's Dinner: Braised Chuck Roast over Sweet Potato Mash with Butter Corn
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-14-2018, 06:05 PM #3275
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Today's Workout: Alrushe's PB Program W9D4
Weigh in: 155.0
Warmup: Pushups, ankle drills
Giant Set 1: 3 Sets
Chinups 2, 2, 2+ (3)
Incline Bench 8x87.5, 6x95, 4+x102.5 (7)
Cable Woodchops 6x26, 4x29, 2+x32 (8)
Weighted Sprints 10lbs x 20m
Giant Set 2: 3 Sets
Lat Pulldowns 6x92.5, 4x100, 2+x102.5 (7)
Db Shoulder Press 8x25, 6x27.5, 4+x30 (7)
Bear Crawls 6x7.5, 4x12, 2+x15 (5)
Jump Rope 3x20s
Conditioning: Boot Camp Class
1 hr- killed me.
Had a pretty solid workout. Ate too much (again), but tomorrow's a new dayYou can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-16-2018, 07:58 AM #3276
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09-16-2018, 12:56 PM #3277
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
We did a lot of high rep circuits.
E.g. step ups, squat jumps and mountain climbers would be one circuit and then bulgarian split squats, crunches, and shoulder presses would be another.
I was winded by the end.
Yesterday, I went on my longest run yet, 70 minutes and 6 miles covered. I think I'll go for 80 minutes next Saturday.
4 weeks until the 10kYou can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-17-2018, 05:12 PM #3278
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Today's Workout: Alrushe PB's Routine W10D1
Weigh in: 153.4
Warmup: Ankle Drills
Superset: Box Squats and Good Mornings
5x2x185/5x2x112.5
Recovery Jog: 1 mile, 4.5 mph
This is my deload week. Will start testing maxes next week.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-17-2018, 06:11 PM #3279
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Been doing a little ankle work myself too, was getting some soreness. Are you trying to improve mobility or did you have a minor injury? Nice job on 70min run, that's a long time to keep running, your endurance is busting out into beast mode baby!
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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09-18-2018, 02:46 PM #3280
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Trying to improve mobility. My left ankle is very stiff.
Today's Workout: Alrushe's PB Routine W10D2
Weigh in: 154.3
Warmup: Ankle Drills
Tri Set: Barbell Row, Bench Press, Assault Bike
5x2x112.5/5x2x107.5, 5x1 min
Endurance: 10 minute stepper
Pretty short workout today. Still deloading, le bore!You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-19-2018, 01:35 PM #3281
Looking forward to seeing those maxes, PR!
Instagram: vicclesloveskarate
New log: http://forum.bodybuilding.com/showthread.php?t=170156703&p=1416249753#post1416249753
Old log: http://forum.bodybuilding.com/showthread.php?t=166758171
Old log: http://forum.bodybuilding.com/showthread.php?t=157799473&highlight=Vic%27s+log
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09-22-2018, 01:50 PM #3282
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks! Me too
Thursday's Workout: Alrushe's PB Routine W10D3
Deadlift/SSB Squat Superset
5x2x225/5x2x142.5
Stepper
10 minutes
I skipped Zumba. I was tired and didn't want to get off the couch.
Friday's Workout: Alrushe's PB Routine W10D4
Incline Bench, Chinups, Assault Bike Tri Set
5x2x95/5x2/5x1 min.
I planned on going to work, but I took a nap instead, lol.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-22-2018, 07:18 PM #3283
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09-24-2018, 10:44 AM #3284
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09-24-2018, 05:45 PM #3285
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Deload was fabulous. Now it's back to work.
Testing Day: Box Squats
Weigh in: 155.3
Warmup: Assault bike, Ankle Drills
290lb Box Squat
Box Squats
5x45, 2x145, 1x225, 1x265-old max, 1x275, 1x285, 1x290-new max
Recovery Jog
1 mile- 11:23
I was able to run outside. Was pretty nice out.
At some point yesterday, I regained my motivation to fast. Started one this morning after breakfast.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-26-2018, 12:13 PM #3286
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Yesterday's Workout: Dynamic Effort
Decided to try out WS4SBs dynamic version. I kept the weights light though, testing my bench tomorrow.
DB Incline Bench
4x12x30
Lat Pulldown/Facepull Superset
3x12x80/3x12x24
Lat Raises
4x8x7.5
Trap Bar Shrugs/EZ Curl Superset
3x12x95/3x12x35
Wrist Rollers
2x2x10lbs
Endurance: Stepper
22 minutes
I got a new chinup pr today. I got 6 in a row and 15 total (6, 5, 4). Will do 15 a day going forward.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-27-2018, 05:45 PM #3287
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09-27-2018, 07:07 PM #3288
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I try.
Today's Workout: Bench Test Day
Weigh in: 153.7
Warmup: 5 min elliptical, ankle drills
167.5lbs
Bench Press
5x45, 3x75, 2x95, 1x115, 1x135, 1x155, 1x160, 1x167.5
Barely made that last rep. I misgrooved it coming down.
Db Floor Press
20x20lbs, 26x20lbs
Will up the weight next time
Machine Row/Bent over Lat Raise Superset
3x10x70/3x10x7.5
Pretty good
Kettlebell Shrugs
3x10x24kg
A bit heavy.
Hammer Curls
3x15x15
Easy
Will test deadlift and incline bench next week, then the 10k, and then on to WS4SB!You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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09-28-2018, 05:45 PM #3289
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09-29-2018, 05:37 AM #3290
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09-29-2018, 05:08 PM #3291
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Two weeks.
It is. I love deadlifts.
Yesterday, I went to boot camp, and it kicked my butt. I needed it though. Went to see Bonobo with my friend and we ate all the food beforehand.
Cheeseboatbk
Ice cream from Van Leeuwen's
Today's Workout: Dynamic Effort Lower Day
Box Jumps
5x2
I used a 24 inch box for these. Can normally jump higher, but I was tired.
Bulgarian Split Squats (w/ an elevated front foot)
2x8x15lbs/side
These hurt my hip. I think the ROM was too high.
Pullthroughs
3x10x50lbs
Hadn't done these in a while. Was a bit off balance.
Ab Coaster
4x15
These were tough.
I did this workout before work, and then after work, I got on the stepper and did some Tabata sprints on the airdyne. Also got in 15 chinups and some goblet squat holds.
Churros (today)
Tres Leches cake (today)
I shared the churros with coworkers and the cake was not very good (bland and too wet). I ate the top as the whipped cream was good and threw out the rest.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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10-01-2018, 08:22 AM #3292
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10-01-2018, 03:54 PM #3293
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks! I ate a lot of churros when I was living in Europe. They'd sell them on the street out of these wooden carts and you could get them with caramel sauce, so good!
Today's Workout: Deadlift Testing Day
Weigh in: 153.8
Warmup: Elliptical, Kettlebell Swings, Ankle Drills
Deadlifts
3x135, 1x225, 1x275, 1x325-10lb PR, 1x330-5lb PR, 1x340-25lb PR
I had more in the tank, but I called it at 340. No reason to get injured from attempting too many PRs lol. New goal, 365 beltless!
Reverse Lunges (in a front rack position)
3x6x20lbs
I used 20lb kettlebells for these.
GHR
3x8x20lbs
Pretty smooth
Ab Tri Set (2x10)
Weighted Crunch 6lbs
Glute Bridges
Leg Raises
Recovery Jog
1 mile (10:50)
Ate a bit too much at lunch, so I decided to fast until tomorrow. Trying to make my way back into the 140s.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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10-01-2018, 05:36 PM #3294
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Whoa congrats on 340!!! You made that look easy and smooth! Also legit mirin' forearms and booty, you are rockin' it at 153 friend!
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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10-02-2018, 03:04 PM #3295
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks!
Today's Workout: Dynamic Effort
Weigh in: 153.5
Warmup: Assault Bike, Hip Drills, Ankle Mobility
DB Bench Press
3MRS w/ 40lbs (13, 11, 10)
Right elbow got a bit cranky with the last set.
Close Grip Lat Pulldown/Rear Delt Fly Superset
4x12x80/4x12x7
Lat pulldowns were smooth. Flies were a bit hard.
Cable Lateral Raises
4x8x5lbs
Crushed it!
SSB Shrug/Banded Ez Curl Superset
4x12x120/4x12x25
Could have done more weight.
Plate Pinches (25lbs)
3x2
Crushed it.
Jog
1 mile (9:50)
About a minute faster than Monday.
Did 16 chinups at work today (4x4). They're starting to come along.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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10-02-2018, 05:02 PM #3296
Awesome job on the chin-ups and DL PRs!
How low did you start on box jumps? I bought an adjustable platform for my son because he was doing them but I’ve been too chicken to try them. I think the lowest the platform goes is 12 inches, which doesn’t seem that high, but I keep picturing myself with bloodied shins at best and missing teeth at worst. Did you have to psyche yourself up at all?
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10-03-2018, 04:27 AM #3297
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I think I started with a 15in box.
You definitely have to mentally prepare for them as they can be a bit nerve racking. I try to clear my head and then imagine myself doing the perfect jump.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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10-03-2018, 05:41 PM #3298
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10-04-2018, 05:40 PM #3299
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Good Luck!
Testing Day: Incline Bench
Weigh in: 153.9
Warmup: Elliptical, Ankle Drills
Incline Bench
5x45, 3x75, 2x95, 1x115, 1x125, 1x140 (+5lb pr)
Pretty smooth. I might have had a bit more in the tank, but I didn't want to go for it. Next time.
Floor Press
2xMax Reps (20, 14 w/ 75lbs)
Triceps, dead.
Barbell Row/Facepull Superset
4x10x85/4x10xred band
Pretty good!
Barbell Shrugs
4x15x85lbs
Too light.
Concentration Culs
3x8x20
A bit too heavy. Will do the 15s next time.
Conditioning
1 mile run (10:33)
Not my best run of the week, but I got it done.
I was going to have chicken for dinner, but they had a sale on veal chops so I got a double chop and cut in in half.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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10-04-2018, 06:00 PM #3300
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