Fat Girl Gets Fit

[LunaLifts]

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

Swing Swing, by All American Rejects.
Source: I am a former emo kid. >.<

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

I would too, even songs I like get annoying if it's the same all the time. I can listen to a new song I found for like two weeks, but other than that I like to switch it up.
Gym's can only do so much, everyone has their own playlist for getting pumped.

[Partyrocking]

Yesterday’s Workout: Max Effort Lower Body

Weigh in: 153.7

Warmup: Elliptical, Running Drills

Pin Squats
5x45, 3x75, 2x95, 1x115, 1x135, 1x185, 1x205, 3x225-ME

The 225 was surprisingly hard.

SLDL
3x8x135

Hams crushed.

Step Ups
3x6x45

After the squats, these were hard.

GHR
3x8x20

Blasted through these.

Ab Circuit: Crunches, Hanging Ab Raises, Mountain Climbers
2x12

Was glad this workout was short. I was so hungry.

Today’s Workout: HIC

Weigh in: 157

Tabata Sprints: Assault Bike
5 min warmup, 8 sprints (20:10)

Tri Set: Chinups, Chest Press, Reverse Flies
8, 19, 20
10, 20, 20

[Partyrocking]

Yesterday’s Workout: Max Effort Upper Body

Weigh in: 154.1

Warmup: Elliptical, Running Drills

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

Got one more rep from last week.

DB Shoulder Press
16x25, 9x25

One more rep than last week.

Seal Row SS Band Pullaparts
4x10x40; 4x12 (blue+orange)

Couldn’t find a black band.

Overhead shrugs
4x15x45

Zottman Curls
4x15x15

Biceps blasted.

One Arm Tricep Pushdowns
4x12x17.5

First time doing these. Not sure there’s any reason to do them with one arm.

Conditioning: 5 Rounds
100 yard sprint SS 20 kettlebell swings (36kg)

Kicked my butt!

Videos

[Partyrocking]

Yesterday’s Workout: Dynamic Effort Lower Body

Weigh in: 153.2

Warmup: Elliptical, Running Drills

Depth Jumps
5x3

Used a higher box this week.

Paused Deadlifts
6x2x205

Did these beltless. Felt pretty smooth.

One more rep than last week.

Sled Push
3x30m w/ 160lbs

These were tough.

Single Leg Leg Curls
3x12x20

Cable Side Bends
3x12x15

These feel a bit odd.

Videos

[thehobbes]

Great job, Party! Nice going on the Slingshot bp. Do you think it's helping your regular bench? For me it's more of a mental thing, it gets me more comfortable handling really heavy weight and even dealing with the unrack/rerack.

[Partyrocking]

Great job, Party! Nice going on the Slingshot bp. Do you think it's helping your regular bench? For me it's more of a mental thing, it gets me more comfortable handling really heavy weight and even dealing with the unrack/rerack.

I’m not sure how helpful the slingshot is tbh. It’s in there for fun.

Yesterday’s Workout: Repetition Effort

Weigh in: 155.5

Warmup: Elliptical, Running Drills

Weighted Dips
12, 10, 9 w/ 6lb weight

Did pretty well with these.

Lat Pulldown SS Reverse Flies
4x12x100 SS 4x12x7.5

The pulldowns were harder than last week

BTB Cable Shrugs SS Spider Curls
4x15x45 SS 4x13x17.5

Traps fried!

JM Press
4x10x75

Triceps crushed.

I skipped the grip work as today is deadlift day, and I forgot about the lateral raises.

Videos

[Partyrocking]

Yesterday’s Workout: Max Effort Lower Body

Weigh in: 155.0

Warmup: Elliptical, Running Drills

Block Pulls
3x45, 3x135, 2x185, 2x225, 1x275, 5x315, 3x335-ME

These fried my back.

Box Squats
3x6x135

Still working on my hip issues.

Sled drag
3x50 yards w/ 55lbs

Easy

Power Wheel Leg Curl
3x9

Ab circuit
Bear crawl, crunches, leg raises

[Fiction2Fitness]

Awesome work. The run drills just sound brutal even with no information given.

[Partyrocking]

Awesome work. The run drills just sound brutal even with no information given.

They’re actually pretty basic: high knees, shuffles, etc. I’m trying to improve my stride length and/or improve my steps per minute, so I can run faster.

[Fiction2Fitness]

They’re actually pretty basic: high knees, shuffles, etc. I’m trying to improve my stride length and/or improve my steps per minute, so I can run faster.

Ahhh, makes sense. I've never tried to increase my stride. Have accepted that I'm short with short legs so just gotta do the best with my little shuffle running.

[Partyrocking]

Saturday’s Workout: HIC

Tabata Sprints
5 min warmup, 8 sprints

Used the assault bike; ouch!

Chinups, Machine Press, Bent Over Flies
Round 1: 10, 25x60lbs, 20x5lbs,
Round 2: 7, 25x60lbs, 16x5lbs

This was quick but challenging

Yesterday’s Workout: Max Effort Upper Body

Warmup: Elliptical, Running Drills

Swiss Bar Incline Press
5x57, 3x87, 1x102, 3x117-ME

These felt kind of hard.

Floor Press
2MRS (16, 10) w/ 95lbs

Not my best lift, but they went okay

Landmine Row SS Banded Facepuls
4x10x50; 4x12 orange

Used my new attachment, fun.

Trap Bar Shrugs
4x12x135

Ez Curls
4x12x45

Tricep Pushdowns
4x10x31

I’ve gotten pretty slow with posting my workouts, but I still do them, I swear

[thehobbes]

Nice work on all those chin ups! Can confirm on the wide stride, the guys who are winning the half marathons running at a 6min per mile pace have these huge giraffe strides. If normal people are doing 20k steps for that distance the wide stride guys must be doing 10k steps. It is extremely hard to do that though, let alone comfortably.

[Partyrocking]

Nice work on all those chin ups! Can confirm on the wide stride, the guys who are winning the half marathons running at a 6min per mile pace have these huge giraffe strides. If normal people are doing 20k steps for that distance the wide stride guys must be doing 10k steps. It is extremely hard to do that though, let alone comfortably.

Truth. I'll never get my stride as long as theirs, but if I can get mine a bit longer (and move my feet a bit faster), I can cut down on my race time considerably.

Tuesday's Workout: Dynamic Lower

Warmup: Elliptical, Running Drills

Tuck Jumps
5x3

These were kind of hard.

Banded Squats
6x2x145 (+ red bands)

These felt a bid odd.

Single Leg Rdls
3x8x20lbs

These were harder on my right leg than they were on my left.

GHR
3x10x25

Hams were pumped.

Cable Crunches
4x12x65

My headphones kept falling off.

[thehobbes]

Truth. I'll never get my stride as long as theirs, but if I can get mine a bit longer (and move my feet a bit faster), I can cut down on my race time considerably.

Indeed, every second counts!

GHR
3x10x25

Hams were pumped.

Hell yeah, go Party!

My headphones kept falling off.

The little rubber ear things get tilted on mine occasionally and they won't stay on til I fix it, took me way too long to figure out what the problem was the first time it happened. Thought my ear was broken.

[Partyrocking]

I've been so bad w/ my updates

Thanksgiving: Workout: Repetition Effort Upper Body

Warmup: Elliptical, Running Drills

DB Decline Bench
3MRS w/ 45lbs (15, 10, 12)

The hardest part was actually getting the dumbbells off me when the set was over.

Chinups
4x2

These were crap last week.

Bent Over Raise
4x10x5

These went fine

Lateral Raise
4x10x7.5

Smooth sailing

Cable Curls
4x10x30

DB Shrugs
4x10x45

I made most of the food for thanksgiving. We had fried chicken breasts, collard greens (I skipped these. They're groce!), mac and cheese, and wheat rolls (store bought).

Friday's Workout: Max Effort Lower Body

Warmup: Elliptical, Running Drills

SSB Squats
5x220-ME

The last reps were a bit high.

KB Swings
3x10x150lbs

These were tough

SSB Bulgarian Split Squat
3x6x70

These were tough.

Leg Curl
3x15x70

Crushed it!

Ab Circuit
Crunches, Ab Wheel, and Bear Crawl

Did 2x10 of each exercise.

[thehobbes]

Welcome back, Party! T-giving food sounds pretty good. Have never tried collard greens and would not even know one if it smacked me in the face. I picture it as some kind of mutant child if green beans and brussel sprouts got together.

[LunaLifts]

Lol, Hobbes, they're just big leafy greens. They're supposed to be good for calcium, and I think iron. I wanna try them sometime.

Nice work in here, killed that lower body work.

[Partyrocking]

Welcome back, Party! T-giving food sounds pretty good. Have never tried collard greens and would not even know one if it smacked me in the face. I picture it as some kind of mutant child if green beans and brussel sprouts got together.

Lol, Hobbes, they're just big leafy greens. They're supposed to be good for calcium, and I think iron. I wanna try them sometime.

Nice work in here, killed that lower body work.

Lol this! Collard greens are stinky leafy greens. My mom usually braises them w/ a turkey wing for flavor. I prefer kale or spinach.

Leg day is my jam.

Saturday's Workout: HIC

Tabata Sprints
5 min warmup, 8 sprints (20:10)

Legs fried!

Chinups, Machine Press, Facepulls: 2 Rounds
10, 25x65, 25x25
9, 25x65, 25x25

Pretty smooth

Monday's Workout: Max Effort Upper Body

Swiss Bar Incline Press
5x117-ME

Smoother than last week's.

Floor Press
2MRS (20, 11) w/ 95lbs

I unracked the bar this time. That helped a lot.

Landmine Row SS Band Pullaparts
4x12x50 SS 4x12xBlue

Back fried

Trap Bar Shrugs
4x15x135

Easy!

Curls
4x12x45

Same as last time.

Monday's Videos

[Partyrocking]

Tuesday's Workout: Dynamic Lower

Warmup: elliptical, running drills

Tuck Jumps
5x3

Still tricky.

Paused Deadlifts
6x2x245

These were a bit tough.

SSB Bulgarian Split Squats
3x6x70

It was hard to stay upright.

Leg Curls
3x15x75

Hamstrings crushed.

Weighted Crunches
3x10x10

Thursday's Workout: Repetition Effort Upper Body

Warmup: elliptical, running drills

Decline DB Bench
3MRS w/ 40lbs (18, 12, 12)

Chest fried.

Chinups SS BO Flies
4x3 SS 4x12x5

A bit better than last week.

DB Lateral Raises
4x10x10lbs

The last set was hard.

DB Shrugs SS Armblaster
4x15x40 SS 4x8x45

Arm blaster was fun.

Overhead tricep extension
4x12x32

Instagram Videos

[Partyrocking]

Friday's Workout: Max Effort Lower Body

Warmup: Elliptical, Running Drills

Deficit Deadlifts
5x135, 3x185, 1x225, 1x275, 3x315-ME

My grip was giving out. Maybe I should have used straps.

Front Squats
3x6x95

Did a couple of primer singles before my sets. Got up to 135.

Forward Sled Drag
3x50m (45lbs)

Easy

GHR
3x10x30

Hams fried.

Ab circuit: Crunches, Hanging Ab Raises, Hip Raises
3x10

Not too bad.

IG Vids

Saturday's Workout: HIC

Tabata Sprints
5 min warmup, 8 sprints

Soul crushing

Circuit: Dips, Inverted Rows, Pushups
18, 25, 20
13, 25, 19

Triceps crushed.

[bbowsh54]

Friday's Workout: Max Effort Lower Body

Warmup: Elliptical, Running Drills

Deficit Deadlifts
5x135, 3x185, 1x225, 1x275, 3x315-ME

My grip was giving out. Maybe I should have used straps.

Front Squats
3x6x95

Did a couple of primer singles before my sets. Got up to 135.

Forward Sled Drag
3x50m (45lbs)

Easy

GHR
3x10x30

Hams fried.

Ab circuit: Crunches, Hanging Ab Raises, Hip Raises
3x10

Not too bad.

IG Vids

Saturday's Workout: HIC

Tabata Sprints
5 min warmup, 8 sprints

Soul crushing

Circuit: Dips, Inverted Rows, Pushups
18, 25, 20
13, 25, 19

Triceps crushed.

Awesome work, PartyRocking!!

That circuit at the end sounds fantastic. Nice job!

Happy Training!

[Partyrocking]

Monday's Workout: Max Effort Upper Body

Warmup: Elliptical, Running Drills

2 Board Press
5x45, 3x75, 2x95, 1x125, 5x145-ME

Added a rep from last time.

DB Floor Press
2MRS (20, 15) w/ 35lbs

Crushed it!

1 Arm DB Row SS Reverse Flies
4x10x60 SS 4x12x8.4

Back Blasted

Cable Shrugs
4x15x60

Felt kind of odd.

Hammer Curls
4x12x20

Crushed it!

HIC Workout
100 yard sprints SS 20 kettlebell swings x 5 rounds

Ooh I was winded after these.

IG Videos

Today's Workout: Dynamic Effort Lower Body

Warmup: Elliptical, Running Drills

Broad Jump
5x3

Jumps were about 6ft.

Pause Squats
3x2x185

I did ramping singles up to 265 first.

Backwards Sled Drag
3x25m w/ 70lbs

Smooth.

GHR
3x10x30lbs

Hams pumped!

Pallof Press
4x12x22.5

These were hard on the left side.

I have a 5k on Saturday. Will be my first December race

[Partyrocking]

Thursday's Workout: Repetition Effort

Warmup: Elliptical, Running Drills

DB Incline Bench
3MRS (15, 9, 9) w/ 40lbs

CG Lat Pulldown SS Facepuls
4x10x102.5 SS 4x10x35

Back fried!

Upright Rows
4x12x30lbs

Smooth

Barbell Shrugs SS Arm Blaster DB Curls
4x10x185 SS 4x12x15

Traps annihalated.

Tricep Pushdowns
4x15x30

IG videos

Today's Workout: Race

5k
3.35mi 33 minutes

The course was one loop at Prospect Park which is a bit over 5k. Wasn't my fastest race, but I'm glad I finished it. Maybe I'll actually run this winter

[Partyrocking]

Monday's Workout: Squat Day


Warmup: Elliptical, Running Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275

Worked up to a daily max.

Barbell Row
5x45, 3x135, 1x185

Will use 185 for my max in next week's program.

HIIT
5x50 yard sprints SS 15x70lbs kettlebell swings

This is my last week of the black protocol. I'll switch to green next week.

[LunaLifts]

Nice squatting!

1 Arm DB Row SS Reverse Flies
4x10x60 SS 4x12x8.4

Ooo, neat superset idea. I may even be able to try that out myself when I switch to a more split routine again.

Today's Workout: Race

5k
3.35mi 33 minutes

The course was one loop at Prospect Park which is a bit over 5k. Wasn't my fastest race, but I'm glad I finished it. Maybe I'll actually run this winter

Way to go! Is it pretty cold where you're at? That would slow me down a bit, lol. It's hard for me to get motivated to run, but I'm straight up lazy when it's cold (until I get going).

[Partyrocking]

Awesome work, PartyRocking!!

That circuit at the end sounds fantastic. Nice job!

Happy Training!

You too

Nice squatting!

Ooo, neat superset idea. I may even be able to try that out myself when I switch to a more split routine again.


Way to go! Is it pretty cold where you're at? That would slow me down a bit, lol. It's hard for me to get motivated to run, but I'm straight up lazy when it's cold (until I get going).

It's cold for me lol. The race was in Prospect Park, so it was 35/36 during the race. I prefer running in the 50s, but I'm trying to stay in shape (and lose some vanity pounds).

Tuesday's Workout: Bench Day

Warmup: Elliptical

Bench Press
5x45, 3x65, 2x95, 1x115, 1x135, 1x155

Did a daily max. Stopped at 155 as my left elbow was not happy.

Chinups
1x2

Was not feeling these today.

LISS: Exercise Bike
23 minutes

I saw Mumford & Sons on Tuesday. It was a very good show.

Food/Show Pics

[Partyrocking]

I'm just going to summarize the rest of my workouts for last week.

I did deadlifts and ohp on Thursday. Got 365 and 95lbs respectively. I did Zumba Thursday evening and I did my last HIC workout on Saturday (assault bike + chest machine/back machine superset)

Today's Workout: ZULU Day 1

Weigh in: 161- time to stop stuffing my face.

Warmup: Elliptical + ramping squats

Squats
3x5x195

These were harder than they should have been

OHP
3x5x65

My left side felt a bit weak.

Barbell Rows
3x5x125

I was supposed to do 130, but the gym I was at didn't have 2.5lb plates.

Exercise Bike
15 minutes

Had some extra time.

[Partyrocking]

Today's Workout: Green Protocol W1D1

Weigh in: 162

LISS
45 minutes on the spin bike

My legs were so sore!

Schedule:

I'm going to lift weights on Sunday, Tuesday, Thursday, and Friday, and I'm going to do cardio Monday, Wednesday, Friday, and Saturday.

Hopefully that, with some restrained eating can get be in the 140s in 12 weeks.

[Partyrocking]

Today's Workout: ZULU W1D2

Weigh in: 162

Warmup: 5 min elliptical

Bench Press
5x45, 3x65, 2x95, 3x5x115

Need to start working on my arch again. I was almost flat on the bench.

Deadlifts
3x135, 1x225, 3x5x255

Hams were so sore.

Asst. Chinups
3x5x110

Smooth

[Partyrocking]

Today's Workout: Green Protocol W1D2

Weigh in: 162

LISS
60 minutes on the exercise bike

My quads were too sore to run.