Fat Girl Gets Fit

[shaneinga]

Your gym has a 97 pound KB? Hell yeah, that thing must be huge. I have a 50 pounder that I was doing swings with awhile back. I have been lazy and I need to get those back in my routine some where. They are such great conditioning work.

Once you hit 30 reps, just do more reps.

[Partyrocking]

Have you read about the "superman effect" in Nuckold's Bulgarian manual. It's essentially what you are already doing anyway - record a range of PRs on a grid with maybe 6-8 exercise variations and spanning: 1RM, 2RM, 3RM, 5RM, 8RM. So you can pick an old one on any given day and smash it...

I heard of this before, but I couldn't remember where I had read it. I have Nuckol's BM, so I'll check it out again. Thanks!

I think every time I read your journal you have a PR of some kind. Excellent drive and determination!

Thanks

Ohhh I like that idea! I haven't started doing any 1RM but I'm sure I will at some point. Will definitely keep the recording in mind!

Definitely keep track of your PRs as you make them. For 1RMs , I recommend that you go for a weight that you know you can make. This sounds odd because an PR is doing something you've never done before, but you can use your earlier sets (the ramp up) to gauge what number you think you can hit. E.g. I knew based on how 300 felt that I could hit 320 even though I had only hit 315 in the past. For 3RM attempts or 5RM attempts, it's okay to be a bit on the fence, since you know you can control the weight for some reps, but you don't want to hurt yourself shooting for a PR.

Kettlebell. There I said it now shoot me.

It's only if you say kettleball. I didn't know this was a problem, but apparently people keep saying kettleball.

Your gym has a 97 pound KB? Hell yeah, that thing must be huge. I have a 50 pounder that I was doing swings with awhile back. I have been lazy and I need to get those back in my routine some where. They are such great conditioning work.

Once you hit 30 reps, just do more reps.

My gym is awesome. They train athletes, so they have really great equipment. The 97lb bell is pretty fat, but the handle is normal sized, so it's easy to grip.

[Partyrocking]

Today's Workout

Warmup: 10 leaning squats + 10 band pull aparts



Pullups
8 partials

I usually do these on Wednesdays, but I'm going to do them on Saturdays too.



Squats
5x95, 3x135, 2x185, 1x245, 1x255, 1x265, 1x275-belted, 1x285-belted, 1x295-belted

My quads were exhausted, and so were my glutes. Dang!



Clean and Push Press
3x6x70lbs

Felt pretty good. Could have gone for more reps, but I didn't want to burn out before my block pulls.



Block Pulls
5x135, 3x185, 2x225, 0x275-failed, 0x275-failed, 1x225.

I couldn't get 275 off the ground. It made me mad, until I realized that it was because my glutes were too worn out from the kettlebell swings. I'll do 225 for my work sets next week and work my way up.

close grip lat pulldowns
10x90, 5x110, 3x130

I realized that I never go heavy with pulldowns, which will make it harder to do pull ups because I'm not making the right neural adaptations. From now on, I'm going to pyramid up the weight, so I can get stronger faster.

Hanging Ab Raises
3x6

Foam Roller of Doom/Ankle Mobility

[LadyLore420]

I love this journal

[Partyrocking]

I love this journal

Yay! I love writing it. Update- my supplements came in. It's a good thing I have a milligram scale because the mini scoopers are very unreliable.

Today I took, 20mg Fucoxanthin, 1200mg Piracetam, 600mg Alpha-GPC.

God the Piracetam tastes like ass. I forgot how horrid it tastes and need to get better at mixing it. It did provide me, though, with a burst of mental clarity that helped me with my writer's block.



Also, I don't think the Fucoxanthin is fat soluble. It formed balls that floated on the top of my drink. If only I could infuse it into my fish oil pills. That would be perfect.

I don't think the Alpha-GPC has a taste, and if it does, I couldn't taste it over the piracetam.

Later I will take the beta-alanine 2g and creatine 5g. I was going to wait until Monday since the beta-alanine is apart of my pre-workout stack, but apparently beta-alanine isn't time dependent. I think it saturates the muscles like creatine, so I can take it pre or post workout depending on what's convenient.

I may ... change my stacks from fat loss, performance, and cognitive function to fat loss, pre-workout, and power. The difference would be that the cognitive function supps would be added to the L-citrulline and taken pre-workout. I hadn't exactly committed to when I would take the cognitive stack before. I didn't realized they worked acutely as well as over time. I only assumed that over time they would improve my memory (which I should do as I did not treat my brain very well in college). The power stack can be taken whenever, but would probably be taken during my nighttime meal.

The only thing missing is my free ALCAR. I would have just ordered L-Carninate but the company I wanted to get it from was sold out, and I didn't see the point in ordering ALCAR from them if I was getting some anyway. Apparently, it's good for hangovers. Too bad I never really drink anymore, and I've never had a hangover in my life- that's for weak people. I just wake up drunk, like a boss!

FYI- I am starting with either small-medium doses on each supplement, so I can adjust as needed, and I checked to make sure they were not contraindicating in anyway because that would be bad.

I'm a big fan of examine.com if you like to geek out on supplements or nutrition.

[EPolis13]

Yeah, Beta Alanine is a saturation supplement, just like creatine. 3-4g/d, taken anytime is fine. People prefer to use it pre-workout because of the tingles, but that's personal preference. Personally, I mix my 4g in with 5g creatine in the AM in my water bottle w/some crystal lite.

[viccles007]

I love this journal

I love this journal too.

[Partyrocking]

Yeah, Beta Alanine is a saturation supplement, just like creatine. 3-4g/d, taken anytime is fine. People prefer to use it pre-workout because of the tingles, but that's personal preference. Personally, I mix my 4g in with 5g creatine in the AM in my water bottle w/some crystal lite.

I don’t feel any tingles when I take it; then again I usually take it before bed, so if I am tingling, then I’m asleep

I love this journal too.

Awesome!

Today’s Workout

Warmup: 10 chain squats + 10 band pull apart (do these intermittently as well)



Back Squats
5x95, 3x135, 2x185, 1x245, 1x255, 1x265, 1x275, 1x285-beltless PR, 1x295-belted, 1x325-belted PR, 1x225-belt came off, 1x225

I felt like a tiger hunting down a gazelle during the squats. My pre workout stack is definitely good for focus. I may cut out the caffeine though. I don’t want to be too amped up.



Bench Press
5x50, 3x75, 2x100, 1x120, 1x125, 1x135, 1x145,-belted, 7x122.5-PR belted, 3x120-belted

So I didn’t want to wear the belt that came off during my squat set, but the belt I usually use was missing, so I went beltless for most of the bench, definitely noticed a difference. I decided to try the leather belt for the bench and the rep was okay, but the belt was too frayed to put on easily. I’m going to get my own belt ASAP. I may even overnight it so it’s here before my Wednesday session.

I meant to go for an AMRAP set on 120, but my dumb ass put on a five on one side instead, so I could only get 7 on 122.5. It’s still a PR, but not really proud of the mistake that lead to it.



Pendlay Rows
5x95, 3x7x125

These are starting to feel pretty good. I was unsure of Pendlay rows. Sometimes I like them and sometimes I don’t, but I’m confident they beat seated wide grip cable rows, which are my other option for counteracting the bench.



Somersault Squats
1x14

First my hamstrings were burning and then my quads. Dang!



Leg curls
30x81

It hurt to walk after these. I really do think isolation moves are underrated for strength (but often overrated by newbies).

Face Pulls
10x25

Tricep Pushdowns
10x30

And that’s it for the workout.

Breakfast: protein shake w/ greek yogurt + milk
Macros: 19g carbs, 39g protein, 3.9g fat, 275 calories

I’m going to experiment with making whey+ casein the proteins for my first and last meals of the day. I suspect that their biggest impacts would be post workout and pre-bed. They work better together than they do separately as whey is better for increasing MPS and casein is better for reducing MPD. Yet another reason to blend whey with milk instead of water, which is absolutely gross.

I also think that a variety of proteins will lead to better results than just these two. My goal is to get at least 4 different sources of protein every day. This will primarily be egg protein, poultry (chicken or turkey) and beef (sometimes pork). If I get back to Costco, I can get more fish, which is very tasty.

Supplements taken:

Pre workout: caffeine (1/2 cup of coffee), 3g Citrulline dimalate, 4.5g BCAAs, 1200mg piracetam, 600mg alpha-GPC
Pre: Breakfast: forskolin
During Breakfast: 4g beta alanine, 6g creatine, 2 fish oil pills, 1 iron pill

Outstanding: 20mg fucoxanthin

[Artemis00]

I meant to go for an AMRAP set on 120, but my dumb ass put on a five on one side instead, so I could only get 7 on 122.5. It’s still a PR, but not really proud of the mistake that lead to it.

Well that is certainly a different way to get that type of a weight without the micro plates. Did you notice a difference in feel when you were doing them or was it after you finished your set that you realized the mistake?

Somersault Squats
1x14

First my hamstrings were burning and then my quads. Dang!

You liking the somersault squats?

And if only I could convince myself that leg day was like lower arm day. I might actually like it more. LOL. But what if you are doing handstand work...does that mean your upper arms become your lower arms and thus you legs are your upper arms?

[Partyrocking]

Well that is certainly a different way to get that type of a weight without the micro plates. Did you notice a difference in feel when you were doing them or was it after you finished your set that you realized the mistake?

I noticed right away, but I assumed I gripped the bar poorly. I actually do have microplates, so I could have done 122.5 properly.

You liking the somersault squats?

And if only I could convince myself that leg day was like lower arm day. I might actually like it more. LOL. But what if you are doing handstand work...does that mean your upper arms become your lower arms and thus you legs are your upper arms?

I have a love/hate relationship with the somersault squats. They burn like hell, and I’m still not sure on my form (doesn’t help that I only do them once a week), but they don’t annoy my knees like leg extensions. The alternative would be to learn how to do sissy squats, which I should probably do anyway.

If I could convince myself that arms were upper legs, I’d probably train them more, lol.

[shaneinga]

Congrats on that PR on squats! 325 single, you have passed me and are leaving me in the dust.

Another good thing to throw in on BP would be some face pulls. You could hit them after your triceps push downs if you can find a rope.

Great work going on ITT as usual.

[SuffolkPunch]

Congrats on another PR. I got a couple today too

[EPolis13]

Dang, 325 - mirin.

[VO2Maxima]

Good stuff going on in here. Subbed.

[NaturalPursuit]

I noticed right away, but I assumed I gripped the bar poorly. I actually do have microplates, so I could have done 122.5 properly.



I have a love/hate relationship with the somersault squats. They burn like hell, and I’m still not sure on my form (doesn’t help that I only do them once a week), but they don’t annoy my knees like leg extensions. The alternative would be to learn how to do sissy squats, which I should probably do anyway.

If I could convince myself that arms were upper legs, I’d probably train them more, lol.

Do you have a video of you doing somersault squats? Have you varied the stance? Feet closer or wider apart? Feet further back or in front?

It definitely takes some tinkering but once you hit the sweet spot its GOLDEN!

[Partyrocking]

Congrats on that PR on squats! 325 single, you have passed me and are leaving me in the dust.

Another good thing to throw in on BP would be some face pulls. You could hit them after your triceps push downs if you can find a rope.

Great work going on ITT as usual.

Thanks. The squats have been going up like crazy lately. They didn’t really go anywhere when I ran Candito’s Linear Program, but now, I feel like an intermediate again- I love it. I do face pulls pretty frequently 2-4 days a week, but they don’t have a pretty color in my log, so they don’t stand out. Black is my default color for prehab/spine health stuff.

Congrats on another PR. I got a couple today too

Fist bump returned! I’ll have to peek into your journal later today. I was actually busy this morning for once; I got a lot of bureaucracy to get through so I can get my bar card.

Dang, 325 - mirin.

Thanks. I’m mirin your oly lifts. That’s serious weight you’ve been throwing up, and EMOM, dang!

Good stuff going on in here. Subbed.

Thanks. I lurk into your journal sometimes and then think to myself, damn she can bench.

Do you have a video of you doing somersault squats? Have you varied the stance? Feet closer or wider apart? Feet further back or in front?

It definitely takes some tinkering but once you hit the sweet spot its GOLDEN!

I don’t, but I can shoot one. I’m trying to keep my feet close together and to get my heels as high up as possible. I probably just need to watch that video you posted a few more times. I think I don’t lean forward enough. My gym doesn’t have a smith machine, so I lean off the edge of the squat rack instead.

[thehobbes]

Way to blast those squats OP!

[Partyrocking]

Way to blast those squats OP!

Thanks. I don’t know what impact the pre-workout had on my physically, but mentally, there was nothing but me and that bar. It was kind of freaky actually. The effect seemed to wear off by the time I got to bench. I may try benching first soon to see what happens when I’m in tiger mode.



This is an accurate portrayal of me doing squats today.

Shameless plug: I posted some routines in the female training section. I wanted to get some more options out there than the slated novice routines. I know they work; I’ve done them myself, but they aren’t necessarily the most exciting.

They’re all full body since I’m kind of a frequency whore, but eventually, I’ll get some split routines up too.

[Partyrocking]

Today’s Workout

Warmup: 10 chain squats + 10 band pull aparts



Front Squats
5x55, 3x80, 2x105, 3x145, 1x155, 1x165, 1x175, 1x185, 1x190, 5x135

I tried to use a 3 finger grip, but it was too much on my wrists. My fingers are pretty short, so if I use 3 fingers, my fingers are holding the bar instead of just keeping it in place. It may improve as I keep working on my wrist flexibility, but it’s a process.

They felt pretty good over all. My focus was good, but I wasn’t all tigered out like yesterday.



Deadlifts
5x135, 3x185, 1x225, 1x275-hooked grip, 0x275-F

I got the bar off the ground for the second rep, but I couldn’t finish the lift. My hands were slipping. I’m not sure if I’m actually forming the grip properly. Will need to see if someone at the gym can check on my form.

Reverse Fly/Pec Fly

10x12lbs/15x21lbs, 20x10lbs/12x25lbs, 15x11lbs/15x22lbs

Reverse flies felt pretty good, pec flies not as good as usual

Face Pull/Hanging Ab Raise superset
3x10x24.8lbs/3x7 (+1) on the last set

Breakfast:
protein shake + banana
34g protein, 37g carbs, 3g fat, 308 calories

Supplements:
Pre workout: 4g citrulline, 5g BCAA, 1200mg piracetam, 600mg Alpha-GPC + 1/2 cup coffee
Pre breakfast: forskolin + 20mg fucoxanthin
During Breakfast: 2 fish oil pills, 4g beta alanine, 5g creatine

Outstanding supplements: none

[NaturalPursuit]

I don’t, but I can shoot one. I’m trying to keep my feet close together and to get my heels as high up as possible. I probably just need to watch that video you posted a few more times. I think I don’t lean forward enough. My gym doesn’t have a smith machine, so I lean off the edge of the squat rack instead.

AHH you definitely need a smith machine…not sure how else you can rig it properly

[VO2Maxima]

Impressed by all the people's wrist flexibility who can do front rack front squats. I do crossed arms most of the time, and picked up straps recently so sometimes use them (prior to that I was just using Versa Gripps for pulling though so it's not like I was working grip all the time before).

[LadyLore420]

Why do you eat forskins before breakfast?

[Partyrocking]

AHH you definitely need a smith machine…not sure how else you can rig it properly

Bummer- this is the first time I ever wished my gym had a smith machine, lol. Will probably work on neutral-in leg extensions instead at a lighter weight.

Impressed by all the people's wrist flexibility who can do front rack front squats. I do crossed arms most of the time, and picked up straps recently so sometimes use them (prior to that I was just using Versa Gripps for pulling though so it's not like I was working grip all the time before).

I find cross grip easier at lighter weights, but harder at heavier ones, so I try and stay with clean the whole session; I can only get two fingers on the bar though.

Why do you eat forskins before breakfast?

Lol- forskolin is a fat loss supplement that’s made out of some plant from India.

Afternoon Workout

Warmup: leg curls 15x40, leg extensions 10x15, 5 bodyweight squats



Deadlifts

5x95, 3x185, 1x225, 0-225, 1x225, 5x135, 2x185, 3x1x185

I used hook grip for this session, but I’m still not secure with it. I don’t think I’m squeezing hard enough when I try to break the floor. I need to work on securing the grip and keeping my body tight.

Eccentric Lat Pulldowns
10x60lbs

I go as slowly as I can to decompress my spine and stretch my back

HIIT on the Bike
9 minute warmup, 9 sprints 10 seconds on, 10 seconds off, 3 minutes cool down

Farmers Walk
Down the hall and back with 22b kettlebells and 30.9lb kettlebells

Wrist stretches
3 sets

Ankle Mobility

[VO2Maxima]

I find cross grip easier at lighter weights, but harder at heavier ones, so I try and stay with clean the whole session; I can only get two fingers on the bar though.

I've had a number of people tell me that you can get tighter with front rack, but even two fingers is a stretch for me.

Maybe I missed it, but curious why you're moving to hook grip?

[Partyrocking]

I've had a number of people tell me that you can get tighter with front rack, but even two fingers is a stretch for me.

Maybe I missed it, but curious why you're moving to hook grip?

My grip started failing with mixed. For some reason, my thumb just comes off the bar. Sometimes, I can finish with a false grip but other times I can’t. I thought if I could get the hook grip down, I would be better off in the long run, but sometimes my thumb slips with this too. I just have stubby fingers I guess.

[LadyLore420]

Two friggin workouts AND deadlifts? You're a firework!

[EPolis13]

What are you doing for wrist flexibility for the front rack? I've noticed with some fellow crossfitters that it's BOTH their wrists and their shoulders. I can give you some good drills for front rack mobility if you let me know what you're currently doing.

[thehobbes]

My grip started failing with mixed. For some reason, my thumb just comes off the bar. Sometimes, I can finish with a false grip but other times I can’t. I thought if I could get the hook grip down, I would be better off in the long run, but sometimes my thumb slips with this too. I just have stubby fingers I guess.

Hook grip worked great for me if I taped the hell out of my thumbs with sports tape. Also Liquid Grip, I swear that chit gives you automatic Spiderman hands. I even use LG on bench now, feels a bit more solid for me. Have resorted to Versa Grips on my DLs after a certain wt now though, was getting some tendinitis in my elbows.

[VO2Maxima]

^I use Versa Gripps (or straps, depending on my mood) for deads sometimes too...generally go without for sumo, and Versa Gripps/straps for conventional/deficit/SLDL, as well as for all rowing and pullups. Seems to be working for me to hit grip hard enough that it hasn't been an issue, without overloading it to the point where my grip is failing from being overworked or making trigger finger issues worse (which I think originally started from too much deadlifting without straps). It looks like you're on a training plan that uses a similar philosophy as mine (high frequency, pull almost every day), might be worth trying?

[Partyrocking]

Two friggin workouts AND deadlifts? You're a firework!

Thanks! I wasn’t too happy with my second deadlift workout at the time (mainly because I couldn’t move as much weight as I wanted to), but I’m glad I did it. I’m starting to mentally get around the hook grip.

What are you doing for wrist flexibility for the front rack? I've noticed with some fellow crossfitters that it's BOTH their wrists and their shoulders. I can give you some good drills for front rack mobility if you let me know what you're currently doing.

Thanks a bunch.

I’m doing this:



and then the reverse.

I also roll on my triceps with a lacrosse ball to try and loosen them up before I front squat.

Hook grip worked great for me if I taped the hell out of my thumbs with sports tape. Also Liquid Grip, I swear that chit gives you automatic Spiderman hands. I even use LG on bench now, feels a bit more solid for me. Have resorted to Versa Grips on my DLs after a certain wt now though, was getting some tendinitis in my elbows.

I’ve never tried sports tape or liquid grip- thanks for the suggestions. My gym has chalk, but they never close the lid so it gets more air than it should. I may give versa gripps a try (I actually ordered a cheaper version to try them out as I’ve never really used straps) and use them when my grip gives out or if my hands are beat up. I do want to compete eventually, so I do need to tackle a grip, but I do miss heavy pulls which haven’t happened since I stopped using mixed.

^I use Versa Gripps (or straps, depending on my mood) for deads sometimes too...generally go without for sumo, and Versa Gripps/straps for conventional/deficit/SLDL, as well as for all rowing and pullups. Seems to be working for me to hit grip hard enough that it hasn't been an issue, without overloading it to the point where my grip is failing from being overworked or making trigger finger issues worse (which I think originally started from too much deadlifting without straps). It looks like you're on a training plan that uses a similar philosophy as mine (high frequency, pull almost every day), might be worth trying?

Yeah, I love high frequency training. Just started it at the end of December, and the progress I’m seeing is crazy-also it’s just fun to do the things you like doing a lot.

I used to be one of those “real lifters don’t use straps” people, but the more I think about it, the more I realize a lot of stuff I used to think about lifting doesn’t actually make any sense. My straps should be coming in tomorrow, so I can try them on Saturday when I do my block pulls. My lockout is the worst part of my deadlift (which is surprising as my glutes are pretty strong), so that may be the best time for me to use them so I can really go for it.

Workout summary coming up!