Fat Girl Gets Fit

[Partyrocking]

Today's Workout: Bench Accessories

Weigh in: 179.7

Warmup: 5 min elliptical, light facepulls/tricep pushdowns, 3 pullups





CGBP
5x45, 3x75, 2x95, 1x115, 3x7x120, 3x15x75

Still need to work on my set up, but it was better than Friday. I don't think my hips/back are flexibile enough for the set up that I want, so I may try a different one on Wednesday.



Dips
6x6

Went pretty well



Skullcrushers
6x12x45

People kept walking too close to me during my sets. Wigged me out.

Limber 11:
Tight back is tight

Starting Stretching:
Ooh my shoudlers

[FallenAngel80]

People kept walking too close to me during my sets. Wigged me out.

I haven't been to a gym in years, but when I did free weights (i.e. dumbbells as I had no idea about barbell lifts then) I'd put myself in a corner of the gym and do my exercises there as I thought I'd be safe! There'd always be someone who would hang around or I'd feel like they were too much within my personal space.

See this diagram...well my personal space 'tolerance zone' is probably double the size of the outer circle!

[Partyrocking]

ROFL at that picture. Maybe I should draw a chalk circle around myself and a pentagram to keep others away.

Today's Workout: Squat Speed Work

Weigh in: 178.3-PR hehe!

Warmup: 5 min exercise bike, light kbell swings, 2 pullups



Speed Squats
5x45, 3x95, 2x135, 1x185, 5x10x165

Did the warmups low bar. Wrist felt better w/ the wraps. Also did them barefoot (was too lazy to put my crossfit shoes on).



Banded Squats
5x15x135+70lbs bands



This is like some kind of ancient torture.

Limber 11
Hips a bit tight- expected from the low bar

Starting Stretching: Actually did all my stretches today

[LunaLifts]

Way to go on the weight PR, and nice lifting. I hear you on personal space, the diagram FA posted is pretty accurate. I've seen a lot of people with spotters well withing that intimate space. Lol

[phoenix4444]

Good to see the Partyrocking train still rolling strong!

[Partyrocking]

Way to go on the weight PR, and nice lifting. I hear you on personal space, the diagram FA posted is pretty accurate. I've seen a lot of people with spotters well withing that intimate space. Lol

Thanks, and at least spotters are invited. Random gym goers, get out my bubble.

Good to see the Partyrocking train still rolling strong!

Thanks. Party on until I'm too weak to lift (which hopefully is after I'm dead).

Today's Workout: Bench Mechanical Stress

Weigh in: 179.9

Warmup: 5 min exercise bike, 2 pullups





Paused Bench
5x55, 3x75, 2x95, 1x115, 5x2x152.5

Still struggling with keeping my butt on the bench. I changed my leg position for the 1000th time and I think it helped. Will check bar path data later. It's improving ... I think.



Paused Incline Bench
4x5x110

Same as last week. Hoping I can crush 4x6 next week.



Paused Decline Bench
3x8x115

A bit hard actually. Hopefully a weight bump won't mess me up next week

Limber 11
Sore hamstrings much hurt

Starting Stretching
Didn't have time for shoulders today; will stretch later.

[Partyrocking]

Today's Workout: Squat Mechanical Stress

Weigh in: 180.9

Warmup: 5 min exercise bike, 2 pullups, light facepulls



Paused Squats
5x45, 3x95, 2x135, 1x285, 1x225, 5x2x285

Low bar is feeling better. I realized my wrist angle needs to change vs. high bar, so I'm working on that.



Paused Front Squats
4x5x120

These felt pretty good this week.



Paused Leg Press
3x8x400

Will go up next time.

Limber 11
Ooh my hams

Starting Stretching
Ooh my hip adductors

Food:
I ordered ice cream from Graeter's. Cheese Crown is so phucking good, omg. I mean it sounds gross, who wants cheese in their ice cream, but it's a cheesecake base with these cinnamon crunchy swirls in it, hnnng! Buckeye chip is good too, but surprisingly, I like the cinnamon ice cream better than the chocolate.

[LunaLifts]

Mostly referring to certain squat spotters. I'd rather have safeties, or even just drop the weight, than have someone spooning me during squats. lol. Jay spots me when I'm working out at his place, he's my boyfriend, and even he can manage to be that close. It'd be so difficult to move like that, imo.

That ice cream (Cheese Crown one) sounds amazing!

[Partyrocking]

The only time people spot me during squats is at competitions and it's much appreciated. The first attempt is a bit awkward, but after that, you don't really notice them (unless you fail). It's like having a team of shadows move around you.

Yeah, Graeter's is sold in the Northeast, so you may see it in stores. I just couldn't find Cheese Crown in stores, so I had to order it. Worth it ... although I should probably save my money for more important things.

[anandagirl]

Cheesecake anything FTW! Glad to hear low bar is feeling better

[phoenix4444]

Graeters ice cream is one of the best. Just good stuff in there with added extra crap. My store carries only four flavors and they are very basic. That flavor sounds awesome as hell.

[viccles007]

Awesome squatting and leg press PR! 400

[Partyrocking]

Graeters ice cream is one of the best. Just good stuff in there with added extra crap. My store carries only four flavors and they are very basic. That flavor sounds awesome as hell.

The stores by me carry a number of flavors, but none of the boasted about ones. The Cheese Crown is delightful. The buckeye chip is good, but I don't know. I'm not crazy about it.

Awesome squatting and leg press PR! 400

Thanks.

Today's Workout: Bench Speed Work

Weigh in: 179.9

Warmup: 5 min exercise bike, light dumbbell rows









Speed Bench
5x45, 3x65, 2x75, 1x95, 5x11x100- PR

My bench felt pretty good today. I used a foam roller on the warmup sets to force myself to keep my arch and I think it helped. It's unpleasant though, ouchie!



Banded Bench
5x16x45+70lbs

I was able to add two reps this week. Setting up was a bit messy. The bands didn't feel even. I may switch to the pressure collars my gym has in the future.

Limber 11:
Went pretty well

Starting Stretching:
The bridge stretch and the shoulder stretches are starting to get easier.

[LunaLifts]

I think a foam roller would be more arch than I need, lol. Then again, I've only been able to bench once. I did have an arch, it just kinda happened itself when I slid into place, and squeezed my shoulders back.

I want to be able to test out my bench again so badly. T_T

Way to go on the PR!

[thehobbes]

You could use a football and deflate it halfway, inflate more as you progress.

[LunaLifts]

You could use a football and deflate it halfway, inflate more as you progress.

Is it too late to still be making Tom Brady jokes?

[Partyrocking]

You could use a football and deflate it halfway, inflate more as you progress.

This is a baller idea. My gym has different density foam rollers, so I think I'll start with the softest one next time and as I get better at arching, use denser rollers.

Is it too late to still be making Tom Brady jokes?

Lol, it's never too late to make Tom Brady jokes ITT. Giants fan 4 life.

[anandagirl]

Is it too late to still be making Tom Brady jokes?

Not at all. I might need to devise something like that as my arch sucksass. I can't believe PR can bench with the roller under her back so awesome!!!

[thehobbes]

Is it too late to still be making Tom Brady jokes?

LMAO, never!

[Partyrocking]

Yesterday's Workout: Deadlift Mechanical Stress

Weigh in: 180.7

Warmup: 5 min exercise bike



Paused Sumo Deadlifts
5x135, 2x225, 5x2x285

First set was hard, but the rest were easy. I should probably do a primer single closer to the work set next time.



Paused Conventional
4x4x280

Ooh my hands



Paused Deficit Deadlifts
3x7x200

Went pretty well

Limber 11

Went pretty alright

Starting Stretching

Had to cut it short. I had a train to catch.

Spent yesterday in NYC with friends, so I didn't get a chance to update until today. Damn, they tried to kill me with food.

We got dim sum, Vietnamese ice cream, went to a wine bar, went out to dinner, and then went to the Magnum pop up shop in Soho.

Will be taking it easy on food for a while, lol.

[anandagirl]

OMG I can't wait for Dim Sum and Taiwanese food! 4 weeks and counting. And the weight looks good considering all the food! You're so awesome

[Partyrocking]

OMG I can't wait for Dim Sum and Taiwanese food! 4 weeks and counting.

You going on vacation? Where are you headed?

And the weight looks good considering all the food! You're so awesome

Alas, that was my weigh in before I ate all the food.

Today's Workout: Bench Accessory

Weigh in: 185

Warmup: 5 min exercise bike, light face pulls, arm circles, leg circles



CGBP
5x45, 3x65, 2x75, 1x95, 3x8x120, 3x16x75

I think today was my best benching day yet. Used the foam roller to practice my arch. Bench felt smooth. Butt stayed on the bench.



Dips
2x6

Yeah I kept falling off the dip bars. Was not a good dip day.



Decline DB Bench
10x30, 3x8x35

Did these to make up for the lack of dips

Skullcrushers
6x13x45

Went pretty well

Limber 11/Starting Stretching

I needed to stretch.

[viccles007]

Awesome deadlifting and benching PR! I think I will have to try using the foam roller to practice my arch. I still have close to zero.

[Partyrocking]

Awesome deadlifting and benching PR! I think I will have to try using the foam roller to practice my arch. I still have close to zero.

It's unpleasant, but it works. If the gym you go to has multiple densities, I'd start with the softest one first (usually white) and work your way up to the black.

Today's Workout: Squat Speed Work

Weigh in: 185.3

Warmup: 5 min exercise bike, 1 pullup, light kettlebell swings



Speed Squats
5x45, 3x95, 2x135, 1x185, 5x10x165

I did the warmups low bar and the position felt solid. I was supposed to do 11x165, but I didn't realize that until just now. Will do that next time.



Banded Squats
5x16x135+70lbs bands

Ooh, these were starting to burn after the second set. The gym owner cheered me on.

Limber 11:
Went pretty well

Starting Stretching:
This went pretty well too. Spent extra time on my hamstrings.

[LunaLifts]

Why yes tiny human, I did do my squats today. lol

I heard somewhere that your arch should be at least enough space to fit your hand under, which is about where mine ends up just setting up how it feels naturally. Is that right, or should it be more? I mean, I've seen powerlifters arch up really high, toes pointed at the ground, entire mountain going on. I just figured that was a powerlifting thing though, not a general benching thing.

Nice squatting, and yay for having a personal cheerleader.

[Partyrocking]

It depends. For shoulder health, your hand is probably enough as long as you can retract your shoulder blades. For a maximum bench, it still depends.

Some people arch as high as possible to cut the ROM as short as possible. The problem with this though is that it usually puts your feet in a not great position for leg drive.

For smaller, bendier lifters, the trade off is likely worth it, but for big girls like me with big legs, I'd rather get more leg drive.

I still need to work on my arch, but my problem is holding the position long enough vs. getting as high as humanly possible. The foam roller helps because I can't collapse my arch during the rep.

[LunaLifts]

For shoulder health, your hand is probably enough as long as you can retract your shoulder blades.

Ah. that's good. As long as I'm not fluffin' anything up, lol. I find my arch is naturally like that once I've set up, and retracted my shoulder blades, and the lift feels solid, but it never hurts to ask.

Haven't done benching for reps though, I just had access to a bench, and wanted to see how high I could go with it. Someday it'll be part of my routine... *daydreams about perfect home gym*

[Partyrocking]

^^Good daydream to have.

Today's Workout:Cardio

Weigh in: 183



Stepper
Mode: Calorie Burn, Level 3
20 minute workout + 5 minute cooldown

It felt easy at the time, but my legs were jelly when I got off the machine. I was on the machine when Divorce Guy got to the gym and I think he had a conniption. He raced to it as soon as I was done, only to go too fast and have to hang on for dear life, lol.

Bench Arch Practice
10lb bar, who knows how many reps

I used the orange roller to hold my arch in place. I didn't have my squat shoes though, so it wasn't so good when I took the roller away.

Limber 11+ Starting Stretching Hybrid
Spent extra time on my quads, shoulders, and back. Want to have everything nice and limber for bench day tomorrow.

[LunaLifts]

I was on the machine when Divorce Guy got to the gym and I think he had a conniption. He raced to it as soon as I was done, only to go too fast and have to hang on for dear life, lol.

Lol, the perks of working out at a public gym. At home the only "lols" are at yourself. >.<

[FallenAngel80]

^^Good daydream to have.

Speaking of dreams I had a rather random one last night. I had a dream that I was being trained by some 'expert' in squats although his face was not familiar to me (he was pretty hot though lol). But he told me I was squatting wrong and that the bar should be resting on the middle of my neck! So, I attempt to squat using this technique and nearly fall on my butt!

Lol, the perks of working out at a public gym. At home the only "lols" are at yourself. >.<

Yep, I'm so glad I can fail my bench at home as that is super embarrassing!