Fat Girl Gets Fit

[Partyrocking]

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

Everything hurt, but I'm glad to be back. Gym is very empty. They have strict quotas, so there's only a handful of people in each room.

Saturday was GZCLP B1

OHP
4x3x45, 8x45

Decided to start as light as possible. I'll be adding 5lbs each session, so this will get hard quick.

Deadlifts
1x135, 3x10x95

My hamstrings hurt so bad. 135 wasn't happening

Db Rows
2x15x25, 1x20x25

Echo Bike
15 minutes

Easy pace.

I was supposed to do A2 today, but the car broke down, so I'll have to do it tomorrow. I did sprint intervals for a mile instead as I had already taken my pre-workout.

Current weight is 157.7, so I'm officially in the 72kg weight class. Still have some vanity pounds to lose.

[Partyrocking]

GZCLP A2

Weight: 157.0

Bench Press
4x3x85, 8x85

Not sure if I liked my hand placement on these.

Squats
3x10x95

Went okay. I don't like volume squats that much.

Lat Pulldown
2x15x62.5, 1x20x62.5

Dropped the weight from last week. Will probably repeat this one before I try 70 again

Cable Crunch
3x15x32

Db Curl
3x10x12.5

Stepper
6 min-52 calories

[Partyrocking]

GZCLP A1W2

Squats
5x45, 3x65, 1x95, 4x3x145, 1x8x145

These were a bit better than last week.

Bench Press
5x45, 3x55, 3x10x70

These were tough. I think I started too heavy

Lat Pulldown
3x15x65

These were hard.

Curls
3x10x15

Echo Bike
5 min

I'm going to drop back on the bench and the lat pulldown. It's a bit too early to be stalling.

[Partyrocking]

GZCLP B1W2

OHP
5x15, 3x20, 4x3x50, 1x8x50

I suck at pressing

Deadlifts
5x45, 3x10x105

My lower back felt a bit stiff during these

DB Row
2x15x30.8, 1x20x30.8

Crushed it

Facepulls/Lat Raises
3x10x24/3x10x7.5

[Partyrocking]

GZCLP A2W2

Bench Press
5x45, 3x65, 4x3x90, 1x7x90

These were pretty smooth.

Squats
5x45, 3x10x105

Might be a little high on these

Lat Pulldowns
2x15x60, 1x20x60

Curls
3x15x10

Hanging Abs
3x8

Exercise Bike
7.5 minutes

Cool Down!

[Partyrocking]

A bit behind on my logging.

GZCLP B2W2

Deadlift 4x3x155, 10x155

Starting to feel normal again

DB OHP 3x10x19.1

Will switch to a bar soon

DB Row, 2x15x39, 20x30

35s next time

Side Raises 3x12x5

Bent Over Raises 3x12x5

[Partyrocking]

Still lifting, just haven't been logging.

I do track my lifts, on an excel spreadsheet. I've been back to the gym for about 4 weeks now. Still not close to where I was pre-quarantine, but I've been steadily improving and I'm also about 20lbs lighter, so I do have to figure out my new leverages.

Today's Workout.

[Partyrocking]

I've been back to the gym for 6 weeks.

Deadlifts are the only lift that feel normal. The weights are light, but I've been doing my sets sans belt and I can always kill my AMRAP

Squats are getting better, but still are not 100%

Bench and press just suck, lol.

[Partyrocking]

Now I've been back to the gym for 8 weeks.

Deadlift is just starting to get challenging. I've started failing my strict press, and the squats are tough, but doable. Bench is alright I guess.

[Partyrocking]

Weight has been hovering around 151-155.

I have, though, dropped an inch off my waist, which is awesome. 2 more inches for my short term goal and 4 more for my long term one. Can I do it by 2021. We'll find out.

[Partyrocking]

Well, I'm not going to reach my goal weight/waist size by 2021.

Weight is at 167 today. But I did hit a deadlift PR a while back. Squats are feeling good for the first time since I hurt my back. Maybe I can get a meet PR next year.

I also signed up for my first strongman competition, will be late April.

[Partyrocking]

Weighed in at 162.7lbs today, so I'm making pretty good progress.

PR achieved. I managed to hit a double bodyweight squat today.

Also did SLDL causes I'm doing Coan-Phillipi next year.

[Partyrocking]

Haven't been updating here very often.

I'm on my 3rd week of Jacked N Tan 2.0. Today was squats and I got a new 6RM at 287.5lbs (chipped my old one of 285) and also did

Zercher squats 4x6x95
Kettlebell Swings 4x10x71.3
Lunges 4x10
GHR 4x10x5
Leg Extensions 16x40, 10, 10 8
Crunches 16x15, 12, 12, 12

[Partyrocking]

I'm almost done w/ my first block of Jacked N Tan 2.0

Squats 1x365

Bench Press 1x205

Clean and Press will be tomorrow. I have about 10 weeks before my Strongman comp and 14 before my next powerlifting one, so I'm on the right track for some big PRs.

[Partyrocking]

I got 120lbs on the C&P two weeks ago.

Today, I got a new deadlift PR, 2x420lbs. I'm 10lbs away from an 1000lb total, and I feel good about my upcoming attempt with 440.

[Partyrocking]

I strained my back 2.5 weeks ago, but recovery has been solid. Today's deadlift test, 1x445lbs.

Now my gym total is 1015 (365/205/445). Will test bench next week, may go for a new squat pr or may go for a rep pr (or even an ssb one).

[Partyrocking]

It's been about a month since I updated.

I got my squat up to 375 and my press to 125 before I threw out my back again (woe is me). I dropped the Strongman comp to avoid aggravating the injury and am now doing Destroy the Opposition by Jamie Lewis.

Just started week 2 yesterday.

Log Press: 6x4x80 SS Band Pull Aparts 6x10
Pause Squats: 4x6x160 SS Band Cable Crunches 6x10
Barbell Row: 6x4x135 SS Ab Wheel 3x8, Lat Raises: 3x15x5
Farmers' Carry 6 sets of 90lbs/handle about 50 ft
Keg Carry 4 sets of 60lbs about 50 ft
Reverse Hyper: 3x6x50
Tricep Pushdown 3x15x20
Kettlebell Pullover 3x10x30
Assault Bike 10 minutes

[Partyrocking]

Still on DTO, W4D1

Log Press 6x4x90
Pause Squats: 4x6x175
Axle Row: 6x4x180
Pushdowns: 3x15x20
Front Raises: 3x10x5
Keg Carry 4 sets of 60lbs and 4 sets of 75 (50ft)

Weight still coming down. Need to drop another 6lbs to get to my new weight class.

[Partyrocking]

After 6 weeks, I decided to change gears. DTO was a fun experiment, but the program had too much volume at high intensities for me, and I had a feeling I was going to burn out if I kept going.

Right now, about to start my 3rd week of Simple Jack'd. I'm lifting 5 days a week, bench + squat, each day w/ low volume 3-6 reps each, and I rotate the accessory work.

[Partyrocking]

Just started week 5 of Simple Jack'd.

I started w/ triples for the squat and bench and after three weeks, went to doubles. I'll do doubles for another week and then try heavy singles. From there, I'll reset and do some more triples and then get ready to peak.

Training Videos

I'm down to 173lbs right now (high was 181 in the end of March). Need to get to 165 in about 8 weeks. Diet is pretty strict at the moment. Tracking everything and I cut back on sweets and starches. Lots of eggs and chicken.

[isaacr65]

I hear ya!

I was literally on the same boat about 2 years ago.. Keep up the good work, hopefully you can get over this hump in your life.

By the way, do some research on apple cider vinegar and cinnamon supplements, theyre meant to help you metabolize sugar and make you more insulin sensitive. Ask your general physician if you're good to take these.

Best of luck!

Here�s my mini bio, at 21 my doctor told me I was pre-diabetic and if I didn�t lose some weight, I�d become diabetic within a few years.

I started counting calories, lifting weight, all that good jazz and got from 245 > 185.

I went to law school, kept lifting and trying to eat right, but well ... if you know law school, then you know they use alcohol to bribe you into doing anything. I didn�t lose anymore weight, but I maintained for at least a year and a half.

Anyway, I got depressed, ate too much, drank too much, and stopped lifting. Before I knew it, I was 25 and 240 again, well ****!

I�ve been dieting again since the end of May, am down to 227, and am not going to give up. My ass is getting down to 140, I don�t give a damn how long it takes.

I�m running Starting Strength, again. Started w/ a 120lb squat, 80lb bench, 125dl, 45lb press, and a 65lb row.

I lift for an hour, but SS takes 35-40 minutes to run, so I do accessory work until my hour is up.

Today, lower back was sore- bull****. Calf was also tight- more bull****.

Squats 3x5x205

Bench 3x5x105

Deadlift 1x5x210

Other

Incline Bench 10x45, 8x65, 6x65

1 Arm dumbbell row 3x12x40lbs

Face Pulls 2x15x25lbs

X-band walks 2x10

Kettlebell swings 15x24kgs- my gym has half of it�s kettle bells in pounds and the other half in lbs. What? Pick one dammit!

While I was doing my rows, this guy was doing his curls practically on my bench, like his hand was directly above the bench. What? There was plenty of space. I was almost done, so I just left instead of telling him to move, but what was his deal? Who wants some stinky dude curling right next to you.

Nutrition

Lamb stew for breakfast- I�m doing IF and eat from 11AM to 7PM. I find that I�m more compliant with my diet if I keep strict feeding windows. 11AM

Blueberry crumble- snack 12PM

Whey shake w/ 1/2 a banana and a tbsp of peanut butter- 4:45PM- post workout

Chicken tacos w/ Mexican street corn for dinner 6:45

Alleged calorie count 1457. I doubt that�s accurate, but **** it. I lost two pounds since last week. Somethings going right!

[LeadingWise]

I hear ya!

I was literally on the same boat about 2 years ago.. Keep up the good work, hopefully you can get over this hump in your life.

By the way, do some research on apple cider vinegar and cinnamon supplements, theyre meant to help you metabolize sugar and make you more insulin sensitive. Ask your general physician if you're good to take these.

Best of luck!

This seems to be a pure dedication, you are really motivating me.

[Partyrocking]

PR ALERT

A new bench PR this morning with 225lbs. Also, got a new 2RM w/ 205, but that's not as exciting.

[Partyrocking]

Meet Report!

I competed for the 8th time yesterday, went 8/9 and got meet PRs in all my lifts. I've added 2.5kg to my squat, 17.5kg to my bench, and 12.5kg to my deadlift. New total 462.5kg!

[Partyrocking]

Strongman Comp!

I'm 3 weeks out. Got a Wagon Wheel Deadlift PR 12x315 yesterday and a Bench Press PR 15x135 today

[Partyrocking]

The competition was Sunday. I won my weight class (HW Novice) and now qualify for USS Nationals. It was a great day.

[Partyrocking]

Haven't updated in some time. Since my last post, I've done two John Meadows' Programs (Warlock and Grandmaster) and am about to start another cycle of Simple Jack'd.

Getting ready for a Strongman comp in April and Nationals in June.

[SuffolkPunch]

test bump

[Partyrocking]

I suck at updating.

Well, I ran Simple Jack'd into my April show and won. Party of 1, I was the only girl <198 in the open. I didn't zero on any events, so that was good.

I did Easy Strength by Dan John into Nationals and tied of 4th out of 11. Just missed the podium by .5 a point cuz I zeroed on the stones (200lbs to shoulder). It rolled off my shoulder and I couldn't control it.

I did though win the deadlift out of all the women w/ 520lbs on the Mammoth bar. That was fun!

Now it's off season time. I'm dropping fat and working on my conditioning. The goal is to build my work capacity so I can go full throttle when it's time to build muscle and strength again. So far, I've dropped about 7lbs and lost 3 inches off my waist.

[RedandGold]

I suck at updating.

Well, I ran Simple Jack'd into my April show and won. Party of 1, I was the only girl <198 in the open. I didn't zero on any events, so that was good.

I did Easy Strength by Dan John into Nationals and tied of 4th out of 11. Just missed the podium by .5 a point cuz I zeroed on the stones (200lbs to shoulder). It rolled off my shoulder and I couldn't control it.

I did though win the deadlift out of all the women w/ 520lbs on the Mammoth bar. That was fun!

Now it's off season time. I'm dropping fat and working on my conditioning. The goal is to build my work capacity so I can go full throttle when it's time to build muscle and strength again. So far, I've dropped about 7lbs and lost 3 inches off my waist.

Mirin consistency and progress gjdm