Fat Girl Gets Fit

[Fiction2Fitness]

Nice work. It does help to have the more calories. I'm sure you'll do great and reach your goal. I need to get back on the cut too though have more than 3-8 to go.

[thehobbes]

Awesome job on hitting 152 bw, you're rocking it!

[LunaLifts]

I like deficits, but they kill my back. So much doms. Have you tried stacking plates to get the bar higher?

Thought about it, but I need the only larger plates on the bar, so all that's left to stack is 10's and that doesn't feel stable. Plus I can't make a ton of noise, and it'd be pretty clanky. It's alright though, don't end up needing to do them often, mostly in the winter time so I just deal for awhile, or focus on accessory work for the time.

How do you feel about maintenance breaks for shorter cuts? I know they can be life (and sanity) savers for for long cuts, but is there much point when it's just around 10-15lbs? Would a higher calorie day here and there be better than a whole break if you're dropping a relatively small amount.

I tend to have high calorie days anyway when I cut, so I don't take breaks, but I'm curious what your thoughts are on it.

[Partyrocking]

Nice work. It does help to have the more calories. I'm sure you'll do great and reach your goal. I need to get back on the cut too though have more than 3-8 to go.

You can do it!

Awesome job on hitting 152 bw, you're rocking it!

Thanks!

How do you feel about maintenance breaks for shorter cuts? I know they can be life (and sanity) savers for for long cuts, but is there much point when it's just around 10-15lbs?

Physically, there's not much reason for a higher calorie day, unless you have a competition or something. Some people try to time their higher calorie days with their more aggressive workouts, but I haven't noticed any benefit to this.

Would a higher calorie day here and there be better than a whole break if you're dropping a relatively small amount.

I tend to have high calorie days anyway when I cut, so I don't take breaks, but I'm curious what your thoughts are on it.

I don't think it will make any difference in the end. If they help with compliancy, then go for it, but if they send you off the rails, skip them.

[Partyrocking]

Yesterday's Workout: Max Effort Upper Body

Weigh in: 153.5

Warmup: Elliptical, Hip Drills



OHP
5x45, 3x55, 2x65, 1x75, 4x80-ME

First time doing this lift in over a year, not too shabby.

Dumbbell Bench
2MRS (13, 8) with 45lbs

Barbell Row SS Cable Backhands
4x8x135 SS 4x10x8

Probably should have gone lighter on the rows.

BTB Shrugs
4x10x135

These are better on a smith machine.

Cable Curls SS DB Tricep Extension
4x12x22 SS 4x10x20

Arms annihilated.

I went to Brooklyn last night for a show. Got this sundae from Blue Stripe beforehand.



[size=+2]Today's Workout: Dynamic Lower Body

Weigh in: 155.7

Warmup: Elliptical, Hip Drills

Box Jumps
5x3

Did not want to do these. Was tired.



Speed Squats
6x2x165

Couldn't be bothered to add bands.

Single Leg Glute Bridge
3x10

Got my hams good.

Leg Curls
3x15x60

Easy

Weighted Crunches
3x10x17.5

Banana Pudding from Magnolia Bakery

[thehobbes]

Solid strict form on those OHPs! I haven't done those for a little while either, tempting me to add them back in.

[Partyrocking]

Solid strict form on those OHPs! I haven't done those for a little while either, tempting me to add them back in.

I usually avoid them cuz I suck at them, but the nice thing about doing a conjugate is that I can add them in and then sub them out before it's apparent how much I suck at them.

Yesterday's Workout: Endurance

Weigh in: 154.7

Warmup: Leg swings, walk

Slow Run
5k, 34 minutes

This will be my last "long run" before my 5k next Sunday. I have 3 more HIIT workouts until then and then I'll rest my legs until the race.

So I'm trying to plan out what 2019 will look like for me in terms of fitness (I turn 30 next year and want to be fitter than I've ever been before).

So far, the plan is

Powerlifting meet in January

10k in March or April (unsure of which city I want to go to, but I want to go somewhere and get a fancy dinner afterwards).

Powerlifting meet in June

Half Marathon in October

At some point I want to do a Warrior Dash and a Strongwoman competition, but those may have to wait until 2020. I can only do so many competitions in one year.

[Fiction2Fitness]

Nice run. And ooo plans for 2019. Good idea. I need to do that too. Thirty is a good one. I started my fitness journey at 30 actually.

[Partyrocking]

Nice run. And ooo plans for 2019. Good idea. I need to do that too. Thirty is a good one. I started my fitness journey at 30 actually.

Now I just need to get my diet in order. I've been eating way too many sweets

Today's Workout: Repetition Effort Upper Body

Weigh in: 153.2

Warmup: Elliptical, Running Drills




Legs Up Bench
3xMRS w/ 115lbs (10, 8, 6)

I felt crooked w/ these. Not sure why.



CG Lat Pulldown SS IYTs
4x12x80 SS 4x8x2.5lbs

The lat pulldowns were easy. The IYTs, not so much.

DB Shrugs SS Incline Curls
4x10x60 SS 4x10x15

The dumbbells felt a bit odd.

JM Press SS Plate Pinches
4x10x55 SS 3x3x45lbs

Probably could have done more w/ the JM Press, but didn't want to wreck my elbows.

[thehobbes]

This will be my last "long run" before my 5k next Sunday. I have 3 more HIIT workouts until then and then I'll rest my legs until the race.

So I'm trying to plan out what 2019 will look like for me in terms of fitness (I turn 30 next year and want to be fitter than I've ever been before).

So far, the plan is

Powerlifting meet in January

10k in March or April (unsure of which city I want to go to, but I want to go somewhere and get a fancy dinner afterwards).

Powerlifting meet in June

Half Marathon in October

At some point I want to do a Warrior Dash and a Strongwoman competition, but those may have to wait until 2020. I can only do so many competitions in one year.

Dudette, you are doing AWESOME! You should be very proud of how far you've come and how far you're going with your fitness goals. You are one strong ass mo-fo, rampaging it in PL meets, and now seeing the serious cardio goals added in there, damn, keep rolling, keep killing it!

[Partyrocking]

Dudette, you are doing AWESOME! You should be very proud of how far you've come and how far you're going with your fitness goals. You are one strong ass mo-fo, rampaging it in PL meets, and now seeing the serious cardio goals added in there, damn, keep rolling, keep killing it!

This means a lot Ham! I get mad at myself, when I don't get to my goals as quickly as I want to, but this time 3 years ago, I couldn't run a mile.

Today's Workout: Max Effort Lower Body

Weigh in: 155.1

Warmup: Elliptical, Running Drills



Below Parallel Box Squats
5x45, 3x95, 3x135, 2x165, 1x185, 1x205, 4x225

These annoyed my hip. I think I'll try pin squats next time.


Trap Bar Deadlifts
5x135, 3x6x185

Kept thinking I was going to hit my butt with these.



Static Lunge
3x8x65

My hip doesn't like these either, but it felt better than the squats.

Standing Leg Curls
3x15x15

Hanging Ab Raises
2x10

Grip was going.

[Partyrocking]

Yesterday's Workout: HIC

Weigh in: 155.1

Airdyne Bike: Tabata Sprints
8x(20 sec on/10 sec jog)

Quads were ded!

Tri Set: Dips, Hammer Smith Row, Pushups
20, 30x45lbs, 26
10, 30x45lbs, 18

Managed a couple of more dips in the first set.

I started a fast after lunch. Instead of using pre-determined days, I'm going to try fasting until x number of pounds are lost. Then I will do a short refeed and start fasting again.

Today's Workout: Endurance

Weigh in: 154.0

Exercise bike
33 minutes, 5.2 miles

Slow and easy.

Wall Squats
5

These are hard.

[thehobbes]

Nice workout Party! Seems like you do well with the fasting method, rampage it!

[Partyrocking]

Fasting is a bit hit or miss for me. I can go without food just fine (1-2 days anyway, haven't pushed it longer yet), but my sleep goes to crap. Saturday night was okay, but Sunday was not. Broke my fast this morning just to make sure I get sleep tonight. Will start again tomorrow.

[Partyrocking]

Today's Workout: Max Effort Upper Body

Weigh in: 152.6

Warmup: Elliptical, Running Drills



OHP: Max Effort
10x10, 6x30, 5x45, 3x55, 2x65, 4x80

I tried to get 5 reps, but I couldn't get more than a couple of inches off my shoulders.



DB Bench Press
2xMax Reps (13, 7) @ 45lbs

Lost a rep from last week, but coming off a 40 hour fast, I'll take it.



Barbell Row SS Cable Backhand
4x10x125 SS 4x11x8lbs

Back fried

BTB Shrugs
4x11x135

Was easier this time!

Cable Curls SS DB Overhead Extension
4x11x22 SS 4x12x20

Arms on fire!

HIC: Sprints SS Swings
5 rounds (50 yards SS 15x79lbs)

Was worn out after this!

[Partyrocking]

Yesterday's Workout: Dynamic Effort Lower Body

Weigh in: 152.9

Warmup: Elliptical, High Knees

Box Jumps
5x2

I started with the higher box, but my hip didn't like it, so I got a lower one.



Banded Deadlifts
5x2x225 (+blue band)

These were tougher than I expected. I used a red band last time.

Forward Sled Drags
3x40 yards x 70lbs

These were easier than the backwards sled drags.

GHR
3x10x25

Hamstrings crushed!

Weighted Cable Crunches
4x10x60lbs

Easier than last time.

Started another fast yesterday at 2PM. Still feel fine now. Will either break the fast tonight or tomorrow morning.

[LunaLifts]

Physically, there's not much reason for a higher calorie day, unless you have a competition or something. Some people try to time their higher calorie days with their more aggressive workouts, but I haven't noticed any benefit to this.

I don't think it will make any difference in the end. If they help with compliancy, then go for it, but if they send you off the rails, skip them.

Thanks! I just have high calorie days anyway because I typically have a couple drinks over the weekend, certainly no physical benefit there lol.
I'm more of the plow through and get it done type with cutting, just wanted to make sure I wasn't somehow screwing myself with it. >.<

Holy crap on those OHPs! I'd be thrilled to get 1 @ 80, 4 is just beastly!

Kept thinking I was going to hit my butt with these.

Lol, that's how I always thoughts I'd feel if I did trap bar deads.

Nice work in here overall, as usual.
Does standing on the band for banded DLs feel weird for you feet, like they're being pulled up at all. Obviously they won't go anywhere, just seems like it'd make you try to push into your feet more to stay stable.

[Partyrocking]

Thanks! I just have high calorie days anyway because I typically have a couple drinks over the weekend, certainly no physical benefit there lol.
I'm more of the plow through and get it done type with cutting, just wanted to make sure I wasn't somehow screwing myself with it. >.<

Holy crap on those OHPs! I'd be thrilled to get 1 @ 80, 4 is just beastly!

Lol, that's how I always thoughts I'd feel if I did trap bar deads.

Nice work in here overall, as usual.
Does standing on the band for banded DLs feel weird for you feet, like they're being pulled up at all. Obviously they won't go anywhere, just seems like it'd make you try to push into your feet more to stay stable.

I don't feel the bands as I'm deadlifting. It does, though, feel weird, when I deadlift barefoot and use bands.

Today's Workout: HIC (Easy)

Weigh in: 152.7

HIIT
4 rounds (30 secs sprint, 90 seconds jog)

Did these instead of 20:10 as this is supposed to be an easy week.

Dips
15, 5, 5

Did these all in a minute.

Hammer Row
15, 5, 5 w/45lbs

These were harder than last time.

I was supposed to do a giant set w/ pushups, but I ran out of time before I had to go to work.

[Partyrocking]

Today's Workout: Repetition Day

Weigh in: 153.4

Warmup: Elliptical, Wall Squats

Legs Up Bench
3MRS with 115lbs (8, 7, 6)

Harder than last week.

Lat Pulldowns SS IYTs
4x10x90 SS 4x8x2.5

Back fried!

DB Shrugs SS Incline Curls
4x10x65 SS 4x12x17.5

I wanted to use the 60s, but only one was free.

JM Press
4x10x65

Made my wrists a bit cranky.

IG Videos

[thehobbes]

Love this!

[Partyrocking]

Yesterday's Workout: Max Effort-Lower Body

Weigh in: 157.3

Warmup: Elliptical, Wall Squats

Trap Bar Deads
3x135, 3x185, 3x225, 1x275, 6x275-ME

Should have gone a bit heavier.

Prowler Push
4x20x155lbs

Pin Squats
5x45, 3x95, 2x125, 1x135, 2x185, 2x165, 2x6x135

Took some time to find a height I was comfortable with for the pins.

Leg Curls
3x12x75

Hams fried!

Crunch SS Hanging Ab Raises
2x12 SS 2x10

Last workout before my 5k on Sunday.

[Fiction2Fitness]

ooo Very nice on the leg session. Have fun at the 5k!

[Partyrocking]

ooo Very nice on the leg session. Have fun at the 5k!

Thanks!

I had a great time. Unofficially, ran it in 28:34 which is my fastest time yet. Official times should be out by tomorrow.

Ate all the carbs and will be back on the diet tomorrow.

[thehobbes]

Thanks!

I had a great time. Unofficially, ran it in 28:34 which is my fastest time yet. Official times should be out by tomorrow.

Ate all the carbs and will be back on the diet tomorrow.

Awesome! Oooo we are close on 5k PRs, now I have something else to compete with you on.

[Partyrocking]

Awesome! Oooo we are close on 5k PRs, now I have something else to compete with you on.

Rawr!

Yesterday's Workout: Max Effort Upper Body

Weigh in: 156.8

Warmup: elliptical, hip drills



Slingshot Bench
5x45, 3x75, 2x95, 1x115, 1x135, 1x145, 1x155, 4x165-ME

Misgrooved the first rep on my final set, but I stuck with it.



Db Shoulder Press
2MRS w/ 25lbs (15, 9)

Almost fell on my second set, oops!



Seal Row SS Band Pullaparts
4x12x35 SS 4x12 (black band)

Crushed it. Will use 40s next time.

Overhead Shrugs SS Zottman Curls
4x12x45, 4x12x15

Will add reps net time.

[Partyrocking]

Today's Workout: Dynamic Lower

Weigh in: 154.2

Warmup: Elliptical, Running Drills

Depth Jumps
5x3

These are odd. Will try falling from a higher box next time.

SSB Squats
6x2x120

Didn't feel that fast.

SL Glute Bridges
3x8x20lbs

Crushed them.

Seated Leg Curls
3x15x70

Will go up next time.

Weighted Crunches
3x10x10lbs

These suck.

Tonight's Dinner: Fried Mahi Mahi over Corn and Bean Salad

[phoenix4444]

The skin on that fish was perfection.

[LunaLifts]

Holy chit, I haven't heard the song in your DB shoulder press video in so long. Takes me right back to when I was 17.
Don't even care for it anymore, but I'm going to go listen to it anyway now...

Nice work in here. Saw the Carmen Pullups on IG, so that's where she's been this whole time, getting buff af.

[thehobbes]

Those are some solid good form shoulder db presses.

Holy chit, I haven't heard the song in your DB shoulder press video in so long. Takes me right back to when I was 17.
Don't even care for it anymore, but I'm going to go listen to it anyway now...

Can't figure out what it is, don't think I've heard it before. :/

[Partyrocking]

The skin on that fish was perfection.

I pan-seared it twice, the second time on higher heat. Was delicious.

Holy chit, I haven't heard the song in your DB shoulder press video in so long. Takes me right back to when I was 17.
Don't even care for it anymore, but I'm going to go listen to it anyway now...

Nice work in here. Saw the Carmen Pullups on IG, so that's where she's been this whole time, getting buff af.

LMAO, they play the same music at that gym every day. I have headphones on most of the time.

Carmen has to get swole, so she can carry around all the **** she steals.

Those are some solid good form shoulder db presses.

TY. I almost fell off the bench at the end of my second set. Had to fight for that 9th rep.

Ran 3.8 miles yesterday in 45 minutes and lifted for an hour w/ my boss. He kicked my butt.

Today’s Workout: Repetition Effort Upper Body

Weigh in: 153.0

Warmup: Elliptical, Hip Drills

Dips
3MRS (17, 10, 8)

Surprised I got this many done.

WG Lat Pulldown SS Reverse Flies
4x12x90; 4x12x6.5

Crushed it!

BTB Cable Shrugs SS Spider Curls
4x15x35; 4x15x15

Lateral Raises
4x8x6.5

My shoulder felt a bit odd with these.

Wrist Rollers
3x2x5

The rope is a bit too long.

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