Fat Girl Gets Fit

[thehobbes]

Wow, congrats on the SSB squat PR!!

I see PRs everywhere - incline, cg, deficit dl, awesome work brohametta, you're KILLING IT!

Do you have a meet coming up?

[Partyrocking]

Wow, congrats on the SSB squat PR!!

I see PRs everywhere - incline, cg, deficit dl, awesome work brohametta, you're KILLING IT!

Do you have a meet coming up?

Thanks. I'm 7.5 weeks out. Need to drop another 7lbs, but I'm right on track.

[Partyrocking]

Conjugate Week 9: Max Effort Upper

Weigh in: 166.3- better

Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

Slingshot Bench
5x45, 3x65, 2x95, 1x115, 1x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x200, 1x210-5lb PR

I didn't think a PR was in the cards today, but 200 went up easier than 195 did, so I went for 1 more.

Weighted Dips
2x4x15

Got a tricep cramp with these.

Tri Set: T-Bar Row, Z-Press, Side Bends
3x10x55, 3x8x25, 3x15x8kg

Z-Press felt a bit off today

Overhead Extensions: 3x10x30
DB Curls: 3x10x17.5

IG Videos

[Partyrocking]

Conjugate Week 9: Dynamic Effort Lower

Warmup: Facepulls, Cable Crunches, Hanging Abs, GHR

Squats
5x45, 3x95, 2x135, 13x185

Did 1 AMRAP set instead of the doubles.

Deadlifts
6x1x225

Did these beltless and double overhand. I wonder what my doh 1RM is.

Paused Deadlifts
2x5x230

Still beltless, but I used mixed grip on these.

Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrust
3x8x125, 3x6, 3x7x20

Cranked these out pretty quickly.

[Partyrocking]

Conjugate Week 9: Dynamic Effort Upper Body

Warmup: GHR, hanging abs, facepulls, cable crunch

Bench Press
5x45, 3x65, 2x85, 1x105, 8x125, 5x125

Did 2 amrap sets instead of speed work.

Dips
10, 6

Triceps were fried.

Machine Row, Z-Press, Side Bends
3x6x90, 3x6x30, 3x10x20

These were tough.

Free Time
Curls: 3x8x20
Tricep Pushdowns: 3x8x30

IG Videos

[Partyrocking]

Conjugate Week 10: Max Effort Lower

Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

Pin Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x265, 1x285-5lb PR, 1x295-15lb PR

Did these 8 weeks ago. The form was a bit sloppy, but the strength is coming in.

Paused Deadlifts
2x4x265

Did alright with these

Tri Set: Chinups, Standing Cable Crunch, 1-Arm Swings
3x3, 3x12x45, 3x10x40

These wore me out

IG Videos

[Partyrocking]

Repetition Effort: Upper Body

Warmup: Swings, Standing Cable Crunch, Facepulls, Hanging Abs

DB Bench
2x12x40, 10x40

I was sick for the past few days. It showed today.

Dips
2x5

These were rough.

Tri Set: DB Seal Rows, Strict Press, Deadbugs
3x10x30, 3x5x55, 3x10

Went pretty okay.

Free Time
Tricep Pushdowns: 3x10x30
Curls: 3x10x15

IG Videos

[Partyrocking]

Conjugate Week 10: Repetition Effort Lower Body

Warmup: GHR, Hanging Abs, Facepulls, Standing Crunch

SSB Squats
5x70, 3x120, 1x160, 16x185

I decided to do one AMRAP set, and I killed it.

Speed Deadlifts
6x1x245

I was supposed to do 10, but I forgot.

Paused Deadlifts
2x4x255

Crushed them.

Tri Set: Weighted Chins, Standing Cable Crunch, and One Arm KB Swings
3x2x7.5, 3x6x50, 3x6x20kg

Crushed it.

IG Videos

[Partyrocking]

Conjugate Week 11: Max Effort Lower Body

Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

SSB Good Mornings
5x70, 3x120, 2x160, 2x180, 2x200, 2x220, 1x240, 4x260

Got a stupid cramp from the GHRs.

Pause Squat
4x2x225

Hamstring was still bothering me.

Tri Set: Chinups, Cable Crunch, One Arm Swings
3x3, 3x12x45, 3x10x20kg

Crushed it!

IG Videos

[Partyrocking]

Conjugate Week 11: Max Effort Upper Body

Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

Reverse Band Bench Press
5x45, 3x65, 2x95, 1x115, 1x135, 1x155, 1x175, 1x185, 1x195, 1x210, 1x225-5lb PR

2 plates, wut!

Weighted Pushups
2x5x25lbs

Pretty alright

Tri Set: Seal Rows, Strict Press, Deadbugs
3x10x40, 3x5x60, 3x12x3

Crushed it!

Free Time
Pushdowns: 3x6x40
DB Curls: 3x6x25

IG Videos

[thehobbes]

Crushing it as usual in here PR! Aw man, did you have the plague a few days ago?

Pretty sweet putting up 2 plates on reverse band.

[Partyrocking]

Crushing it as usual in here PR! Aw man, did you have the plague a few days ago?

I did. It was the worst.

Pretty sweet putting up 2 plates on reverse band.

It was so much fun.

Conjugate Week 11: Dynamic Effort Lower Body

Warmup: Elliptical, facepulls, cable crunches, hanging abs, leg curls

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x2x245

Still leaning forward more than I want to, but depth was okay.

Pause Squats
2x4x185

Top of my knee didn't like these.

Deadlifts
4x1x275

Smooth.

Tri Set: Weighted Chinups, Cable Crunch, One Arm Swings
3x2x7.5, 3x8x45, 3x6x50

Crushed these.

IG Videos

I'm 5 weeks out. Time to get serious!

[Partyrocking]

Conjugate Week 11: Dynamic Effort Upper Body

Warmup: facepulls, cable crunches, hanging abs, GHR

Bench Press
5x45, 3x65, 2x85, 1x115, 2x2x135, 1x6x135-AMRAP

First set was a little slow, but I think my arch is improving

Pushups
2x10

Crushed them

Tri Set: Seal Rows, Strict Press, Deadbugs
3x6x20kg, 3x4x65, 3x8x10

Crushed them.

Free Time
Pushdowns: 3x12x28
DB Curl: 3x12x17.5

IG Videos

[Fiction2Fitness]

Strong as usual. Nice progress with the arch then. Still always has that awkward feel to me though I really should bench more... ;-)

[Partyrocking]

Strong as usual. Nice progress with the arch then. Still always has that awkward feel to me though I really should bench more... ;-)

I bench twice a week. For me, more than that doesn't give be enough results to justify the added fatigue.

Conjugate Week 12: Max Effort Lower Body

Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

Reverse Band Deadlifts
5x135, 1x225, 1x245, 1x275, 1x295, 1x315, 1x335, 1x365, 1x395, 1x435

Added 15lbs from last time.

Pause Squat
4x2x245

Went heavier this week. My form feels off. Not sure if it's in my head or not.

Tri Set: Chinups, Cable Crunch, One Arm Swings
3x3, 3x10x30, 3x10x20kg

IG Videos

[Fiction2Fitness]

I bench twice a week. For me, more than that doesn't give be enough results to justify the added fatigue.

Strong pause squat. My goal right now is 185 though I haven't done them in a while. I tried benching every session and it was tough just trying to wait for a bench all of the time at the commercial gym. I took a gym break so need to get back and found one that has 2.5 lb plates, which should help.

[Partyrocking]

Conjugate Week 12: Max Effort Upper Body


Warmup: Elliptical, GHR, Band Pull Aparts, Hanging Ab Raises

Floor Press
5x45, 3x65, 2x85, 1x105, 1x135, 1x145, 1x155, 1x165, 1x175

I was hoping for a PR, but not today.

Weighted Pushups
2x6x25

Added a rep from last time

Tri Set: Seal Rows, Strict Press, Deadbugs
3x6x50, 3x6x55, 3x10x10

Did pretty well with these

Free Time
Pushdowns: 3x10x30
Db Curls: 3x12x15

IG Videos

[Partyrocking]

Conjugate Week 12: Dynamic Effort Lower Body

Warmup: Facepulls, cable crunches, hanging abs, leg curls

Squats
5x45, 3x95, 2x135, 1x185, 2x2x205

Wasn't feeling it today.

Deadlifts
3x1x315

Smooth.

Pause Squats
2x2x185

Did these slowly
Tri Set: Weighted Chinups, Cable Crunch, One Arm Swings
3x2x10, 3x6x40, 3x6x26kg

Did pretty well.

IG Videos

[Partyrocking]

I haven't been the best at logging lately. After I finished week 12, I started peaking.

Not very interesting, sub max singles to get me ready for the meet. My SI started acting up, so I've been focusing on bench.

Last week's lifting video IG Videos

[Fiction2Fitness]

ooo getting there. Good luck at the meet. I'm sure you'll do great.

[Partyrocking]

Thanks. I'm 3 days out and feeling pretty alright.

[bbowsh54]

I haven't been the best at logging lately. After I finished week 12, I started peaking.

Not very interesting, sub max singles to get me ready for the meet. My SI started acting up, so I've been focusing on bench.

Last week's lifting video IG Videos

Awesome work!!!

Your deadlifts are STRONG.

Hope all is well in life. Happy Training!

[yemija]

I like alternate between doing squats, dumbbell lunges, dumbbell step up, barbell hip thrusts, glute cable kickback, and 30 minutes on a bike on one day and next day lat pull down, one arm dumbbell row, seated cable row, dumbbell curl, tricep overhead extension, cable curl, cable pressdown. great ideas in this thread!

[Partyrocking]

Awesome work!!!

Your deadlifts are STRONG.

Hope all is well in life. Happy Training!

Thanks. Life is going alright. My meet went pretty well, went 7/9, 125kg, 132.5kg, 140kg, 75kg, 77.5kg, 80kg-no lift, 150kg, 170kg, 190kg-no lift.

The last deadlift was close, but I couldn't get my hips through to lock it out. I got 2 reds on it.

Will post vids later

I like alternate between doing squats, dumbbell lunges, dumbbell step up, barbell hip thrusts, glute cable kickback, and 30 minutes on a bike on one day and next day lat pull down, one arm dumbbell row, seated cable row, dumbbell curl, tricep overhead extension, cable curl, cable pressdown. great ideas in this thread!

Interesting. Is there a reason that you don't have upper body press work, e.g. shoulder press or bench?

[Partyrocking]

Not much to report. I'm at home until further notice and will be doing kb swings, goblet squats, and pushups until the stay at home order is lifted.

[Fiction2Fitness]

ooo a kettlebell would be nice to have. Hope you are doing well.

[Partyrocking]

I am doing fine. I'm going a bit stir crazy at home, but I've been dogging w/ my dog and he's loving it. Happy Mothers' Day to all of the mothers here.

[Fiction2Fitness]

Good to hear you are doing well. I have considered getting a leash set and trying to walk the cat but not sure how that would go. Though I'm not stir crazy as our store never closed and now we're even back to regular hours. Joys of retail pharmacy. I could use a vacation though but I'd rather just get a chance to lift again.

Have fun with the home stuff for now and hopefully we'll be back to a closer form of normal in the future.

[Partyrocking]

^Hope all is well.

Man, this was my first real workout in 4 months.

GZCLP A1

Squats
5x45, 3x65, 2x85, 1x95, 4x3x135, 1x6x135

I forgot how to squat

Bench Press
5x45, 3x55, 3x10x65

I forgot how to bench too!

Lat Pulldown
3x15x70

These were hard.

Curls/Crunches
3x12x10/3x10

It was nice to be able to lift again. I'll be doing 2-3 days a week if I can.

Also, made some ice cream today.

[FallenAngel80]

Must feel good to get back into it? Was the gym busy?