Fat Girl Gets Fit

[Partyrocking]

Today’s Workout: Bench Day (GZCL W5D2)



Weigh in: 173.8

Warmup: Assault Bike, Chinups, Waiter’s Walks, Bear Crawls



2-CT Pause Bench
5x45, 3x75, 2x105, 3x137.5, 2x2x142.5, 2x1x147.5, 5x147.5 (AMRAP)

Didn’t pause as much as I should have on the AMRAP set. Felt strong though. Will try 150 next week.

Slingshot Bench
8x135 (AMRAP)

I wanted to test out my slingshot so I’d have a training max for Thursday. This set was about RPE 8.

Machine Row SS DB Shoulder Press
3x6x95, 1x10x95; 3x6x20, 1x10x20

Should have done 100 on the machine row, oops!

Tri Set: Facepulls, Overhead Extensions, Db Curls
3x15x25, 3x15x25, 3x15x15

Ooh, the burn!

Went to the chiropractor today. Hip is coming along.

Tonight’s Dinner: Crab Stuffed Salmon with Oven Fries and Candied Beets

[thehobbes]

Ooooo Slingshot back in the mix!

[Partyrocking]

Ooooo Slingshot back in the mix!

It’s a lot of fun. Used it again today.

Forgot to post my workout summary yesterday. Was busy watching Stranger Things.

Yesterday’s Workout: Deadlift Day (W5D3)

Weigh in: 173.4

Warmup: Assault Bike, Kettlebell Swings, Pullups



Deadlifts
5x135, 2x185, 1x225, 1x255, 3x285, 2x2x295, 2x1x305, 5x305

My back rounds more beltless. I need to work on my bracing when I don’t have my belt.

DB Seal Row
3x6x25, 1x10x25

They felt easy when I was doing them, but after the third set, I could feel it.

Asst. Chin-ups (blue band)
3x6, 1x5

Was tough.

Tri Set: Hip Thrusts, DB Pullovers, Ab Wheel
3x12x115, 3x12x30, 3x10

I can still feel the ab wheel today.

Yesterday’s Dinner: Fettuccine with Turkey Meatballs and Brazilian Cheese Bread



I was picked to be a tester for Animal’s New Protein Bar. This is the peanut butter +oats + honey flavor. It was pretty tasty.

[Partyrocking]

Today’s Workout: SS Bench Day (GZCL W5D4)

Weigh in: 173.4

Warmup: Assault Bike, Waiter’s Walks, Pullups

Slingshot Bench
5x45, 3x75, 2x105, 3x142.5, 2x2x147.5, 2x1x152.5, 5x152.5 (AMRAP)

Had at least 1 more rep in the tank, maybe 2. Will go up next week.

Barbell Row SS Incline Bench
3x6x95, 1x10x95; 3x6x95, 1x10x95

Incline bench was kind of tough

Tri Set: DB Flies, DB Bent over Flies, KB Lateral Raises
3x15x7.5, 3x13x5, 3x10x8.5

Crazy Pump

Treadmill: Ran 1 mile

Stretching

Tonight’s Dinner: Chicken Teriyaki over Vegetable Lo Mein

[Partyrocking]

Today’s Workout: Squat Day (GZCL W5D5)

Weigh in: 173.6

Warmup: Elliptical, Kettlebell Swings, Pullups

Squats
5x45, 3x95, 2x135, 1x185, 3x245, 2x2x255, 2x1x265, 1x5x265 (AMRAP)

I forgot to record my AMRAP set. Oops!



SL RDL SS Pause Squats
3x6x15, 1x10x15; 3x6x135, 1x10x135

Crushed the paused squats. The rdls were hard. Did 15lbs in each hand.

Leg Extension SS GHR
3x15x44; 3x10x5

Ooh the burn

Pallof Press
3x13x25

Still tough

HIIT Assault Bike
10 sec on/20 second off

Was rough

Saw The Last Jedi tonight. It was great.

[Fiction2Fitness]

Nicely done. That lo mein earlier looked amazing.

How long do you pause for a pause squat? I have been doing about a 4 count but am not sure how long the actual pause is supposed to be.

[JaymzJ]

Crab stuffed salmon looks amazing! Way to annihilate those paused squats too, nice lifts.

[Partyrocking]

Nicely done. That lo mein earlier looked amazing.

How long do you pause for a pause squat? I have been doing about a 4 count but am not sure how long the actual pause is supposed to be.

I just do 1 count. 4 count is no joke.

Crab stuffed salmon looks amazing! Way to annihilate those paused squats too, nice lifts.

Thanks

[thehobbes]

Huge AMRAP 265 set!

[Partyrocking]

Huge AMRAP 265 set!

Thanks

I did not lift at all this weekend. Enjoyed the holiday w/ the family. Ate lots of food.

Looked in the mirror this morning. Have too much stomach fat. Cut begins today.

Today’s Workout: Bench Day (GZCL W6D2)

Weigh in: 175.4



2-Ct Pause Bench
5x45, 3x75, 2x105, 3x140, 2x2x145, 2x1x150, 3x150 (AMRAP)

Best paused bench yet.

Pause Squat
5x45, 3x95, 2x135, 1x185

Did these, so I would get some leg work in before Friday.

Machine Row SS DB Shoulder Press
3x6x100, 1x10x100; 3x6x25, 1x10x25

Crushed it.

Tri Set: Facepulls, Tricep Pushdowns, DB Curls
3x15x27, 3x15x27, 3x13x17.5

Abs guy tried to stop me from doing my face pulls. Not gonna happen!

Stretching

Saw chiro today. He says my hip is getting better. Hoping I’ll be normal soon.

Today’s Lunch: BBQ Chicken w/ Steamed Beets, Pan-Roasted Brokkoli, and Feta



Today’s Dinner: Lasagna



Fun Fact: My dog hates Carol of the Bells. He started barking at the tv yesterday when the carolers were singing on it.

[Partyrocking]

Today's Workout: Deadlift Day (GZCL W6D3)

Weigh in: 175.2

Warmup: Assault Bike, Kettlebell Swings, Planks



Deadlifts
5x135, 3x185, 1x225, 1x260, 3x290, 2x2x300, 2x1x310, 3x310 (AMRAP)

Still having back rounding issues. I need to reset the weight and work my way back up. I may change the rep/set scheme as well.

Seal Rows
3x6x30, 1x10x30

Crushed it!

Asst. Chinups
4x6

A bit easier than last week.

Tri Set: Hip Thrusts, Pullovers, Ab Wheel
3x15x115; 3x15x30; 3x11

Wrecked me!

Tonight's Dinner: Chicken Paprikash over Ravioli with Roasted Veggies



I hate cutting. It's the worst.

[thehobbes]

The cut struggle is real. You’re looking good at 175, keep up the great work! Heavy ass DL triples too.

[melDorado]

Yeh its pretty cold here too but not snowing
My mate just did his entire workout without taking his jacket off
Toaster oven sounds great. ..i bet itll get even more use than my beloved electric waffle iron
When i got that i declared every Wednesday "waffle Wednesday" and bought special toppings and chit and it was so awesome
But everyone else got sick of waffles before me
& now we don't have it

Anyway all the best for new year...got any goals?

[Partyrocking]

The cut struggle is real. You’re looking good at 175, keep up the great work! Heavy ass DL triples too.

TY

Yeh its pretty cold here too but not snowing
My mate just did his entire workout without taking his jacket off
Toaster oven sounds great. ..i bet itll get even more use than my beloved electric waffle iron
When i got that i declared every Wednesday "waffle Wednesday" and bought special toppings and chit and it was so awesome
But everyone else got sick of waffles before me
& now we don't have it

Anyway all the best for new year...got any goals?

My goals for 2018 are don’t injure myself and get an 1000lb total.

Today’s Workout: Bench Day (GZCL W6D4)

Weigh in: 175.0

Warmup: Assault Bike, Waiter’s Walks, Pullups



SS Bench
5x45, 3x75, 2x105, 1x135, 3x147.5, 2x2x152.2, 2x1x157.5, 5x157.5

Harder than last week, but I managed to get all my reps.



Barbell Rows SS Incline Bench
3x6x100, 1x10x100; 3x6x100, 1x10x100

Crushed it!

Tri Set: DB Flies, Bent Over Laterals, Lateral Raises
3x15x10; 3x15x5; 3x11x8.5

Ooh the pump

Tonight’s Dinner: Broiled chicken breast over green beans, cabbage, and mashed potatoes

[thehobbes]

Good job on the Slingshot sets and incline! Rampaging it in here!!

Yeh its pretty cold here too but not snowing
My mate just did his entire workout without taking his jacket off
Toaster oven sounds great. ..i bet itll get even more use than my beloved electric waffle iron
When i got that i declared every Wednesday "waffle Wednesday" and bought special toppings and chit and it was so awesome
But everyone else got sick of waffles before me
& now we don't have it

I swear you're responding to my toaster oven post from my log. I thought maybe you confused me and PR, and then I thought whoa how cool would that be if me and PR merged into a single weightlifting beast monster - we'd be UNSTOPPABLE!!! And then I thought a lot about waffles, I like waffles.

[Partyrocking]

Good job on the Slingshot sets and incline! Rampaging it in here!!

I swear you're responding to my toaster oven post from my log. I thought maybe you confused me and PR, and then I thought whoa how cool would that be if me and PR merged into a single weightlifting beast monster - we'd be UNSTOPPABLE!!! And then I thought a lot about waffles, I like waffles.

Partyham ... sounds like a great alliance

[size=+2]Today’s Workout: Squat Day (GZCL W6D5)

Weigh in: 173.8

Warmup: Assault Bike, Pullups, Kettlebell Swings



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x250, 2x2x260, 2x1x270, 3x270(AMRAP)

Squats felt great today.



Single Leg RDLs SS Pause Squats
3x6x17.5, 1x10x17.5; 3x6x140, 1x8x140

Right knee felt wonky on my last squat set.

GHR SS Leg Extensions
3x13x5; 3x13x47

Crushed it!

Pallof Press
3x15x26

A bit of twisting, but I was alright.

HIIT Assault Bike
4 intervals 10 on 20 off
Brutal

Tonight’s Dinner: Seared Scallops over Carrot Risotto (Sorghum) and Roasted Cauliflower


Was out of Arborio rice. Will need to buy some more.

[Partyrocking]

New Year’s Day Workout: Squat Day (GZCL W7D1)



Weigh in: 174.6

Warmup: Assault Bike, Waiter’s Walks, Pullups, Kettlebell Swings





Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x250, 2x2x260, 2x1x270, 5x270 (AMRAP)

Squats felt great today. Will go up to 275 on Friday.



Deficit Deadlifts SS Bulgarian Split Squats
3x6x155, 1x10x155 SS 3x6x22, 1x8x22

Crushed the deadlifts! The BSS were torture.

Leg Extensions SS Leg Curls
3x15x47 SS 3x15x80

Ooh the burn.

Seated Calf Raises
3x20x40

Crushed it!

[Partyrocking]

Today’s Workout: Bench Day (GZCL W7D2)

Weigh in: 174.6

Warmup: Assault Bike, Waiter’s Walks, Pullups, Kettlebell Swings



2-ct Paused Bench
5x45, 3x75, 2x105, 3x140, 2x2x145, 3x150 (failed the 4th)

Was hoping for an improvement from last week, but not today.

Machine Row SS DB Shoulder Press
3x6x105, 1x10x105; 3x6x30, 1x8x30

Tri Set: Facepulls, Tricep Pushdowns, DB Curls
3x15x29, 3x15x29, 3x15x17.5

Crushed it

Assault Bike
Tabata Sprints

Was hell

Saw the chiropractor today. Hip is coming along

Tonight’s Dinner: Chicken Nuggets with Honey Mustard Sauce and Tater Tots over Brussels Sprouts and Braised Cabbage

[thehobbes]

Beastly effort on the bp! So close on the last rep, you'll kill it next time!

[Partyrocking]

Beastly effort on the bp! So close on the last rep, you'll kill it next time!

Thanks! I’m supposed to bench again tomorrow, but I may get snowed out

Today’s Workout: Deadlift Day (GZCL W7D3)

Weigh in: 173.8

Warmup: Assault Bike, Waiter’s Walks, Kettlebell Swings



Deadlifts
5x135, 3x185, 1x225, 1x245, 3x275, 3x295, 3x315

I brought my feet in and felt way stronger/more stable.

DB Seal Rows
3x6x35, 1x10x35

Back was fried.

Asst Chinups
4x6

No easier than last week

Tri Set: Hip Thrusts, Pullovers, Ab Wheel
3x13x120, 3x12x35.2, 3x12

Brutal

Tonight’s Dinner: Tempura Fried Bronzino over Brown Rice with Broc****, Celery, Carrots, Corn, and Avocado

[Partyrocking]

Today’s Workout: Bench Day (GZCL W7D4)

Weigh in: 173.4

Warmup: Assault Bike, Waiter’s Walk, Pullups



Slingshot Bench
5x45, 3x75, 2x105, 1x135, 3x152.5, 2x2x157.5, 2x1x162.5, 5x162.5

Something clicked when I was warming up. I think I learned how to actually push myself while benching. Chest was sore.



Barbell Row SS Incline Bench
3x6x105, 1x10x105; 3x6x105, 1x8x105

The incline bench was tough.

Tri Set: DB Pec Fly, DB Bent Over Raises, KB Lat Raises
3x13x12.5; 3x10x7.5; 3x12x8.5

Pumped!

The snow is coming down hard. I kept trying to shovel it during the day, so it wouldn’t pile up, but then the wind would undo all of my work. Hoping I’m not trapped tomorrow.

Tonight’s Dinner: Sesame Chicken on top of Oven Fried Brussels Sprouts and Veggie Lo Mein

[Partyrocking]

Today’s Workout: Squat Day (GZCL W7D5)

Weigh in: 173.2

Warmup: Assault Bike, Planks, Pullups, Kettlebell Swings



Squats
5x45, 3x95, 2x135, 1x185, 1x230, 3x255, 2x2x265, 2x1x275, 3x275 (AMRAP)

Squats went fine. My last set, was a bit ugly though; kept, pitching the bar forward. Will need to work on that Monday.

Single Leg RDLs SS Pause Squats
3x6x20, 1x10x20; 3x6x145, 1x8x145

Did the pause squats barefoot, so I wouldn’t have to keep changing shoes. Felt pretty good.

GHR SS Leg Extensions
3x15x5; 3x10x50

Hams were fried.

Pallof Presses
3x15x27

Core, crushes.

Tonight’s Dinner: Crab Stuffed Salmon with Smashed Potatoes, Onions, and Green Beans

[JenSTL4]

Wow PR, you are really kicking butt in here...all while cutting?!? Nice work!

All kinds of inspiration in this journal....lifting and food!

Partyham ... sounds like a great alliance

This would be amazing

[Partyrocking]

Wow PR, you are really kicking butt in here...all while cutting?!? Nice work!

All kinds of inspiration in this journal....lifting and food!

TY! I’m hoping to get into the 160s w/in the next month or so. Time to get rid of the fluff, so I can just focus on building mass/strength.

Today’s Workout: Squat Day GZCL (W8D1)

Weigh in: 174.8

Warmup: Assault Bike, Cobra Pose, Chinups, Kettlebell Swings, Plank



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 3x255, 2x2x265, 2x1x275, 5x275

Crushed it!



Deficit Deadlifts SS Bulgarian Split Squats
3x6x165, 1x10x165; 3x6x22.5, 1x10x22.5

The BSS were brutal!

Leg Extensions SS Leg Curls
3x12x50; 3x12x85

Easy!

Seated Calf Raises
3x20x45

Ooh the burn!

Tonight’s Dinner: Meatball Pizza w/ Roasted Cauliflower and Carrots

[thehobbes]

Blasting those squats and deads, keep up the great work dudette!

Oooo I forgot about meatball pizza, I love meatball pizza!

[LunaLifts]

I missed your food pics while I was inactive. So much yum.

Yay to a New Years day workout. I wanted to, but I knew already I'd be too hungover to manage. Made up for it the next day, so close enough, lol.

[Partyrocking]

Blasting those squats and deads, keep up the great work dudette!

Oooo I forgot about meatball pizza, I love meatball pizza!

TY! Meatballs are always good, hehe!

I missed your food pics while I was inactive. So much yum.

Yay to a New Years day workout. I wanted to, but I knew already I'd be too hungover to manage. Made up for it the next day, so close enough, lol.

Welcome back

Today's Workout: Bench Day (GZCL W8D2)

Weigh in: 172.6

Warmup: Assault Bike, Pullups, Waiter's Walks, Planks, Kettlebell Swings



2-CT Paused Bench
5x45, 3x75, 2x105, 1x125, 3x140, 2x2x145, 3x150

No fourth rep Will test my max next week.

Machine Row SS DB Shoulder Press
3x6x110, 1x10x110; 3x6x30, 1x10x30

Crushed it!

Tri Set: Facepulls, Overhead Tricep Extension, DB Curls
3x12x30; 3x12x30; 3x10x20

Ooh the burn

I tried making chicken liver for dinner. Ugh! Liver is groce! I gave up half way through and had chocolate fairlife to get in enough protein for dinner. My dog will be a happy camper tomorrow.

I'm also fed up with people staying stupid crap about fitness, like ignore the scale or calories aren't important. Good Lord, everyone needs to sound edgy. How about just being honest with yourself about what you eat?

[LunaLifts]

I try to be open about trying stuff, because adults who can't realize trying a bite of something new will at the worst taste bad for a few seconds irk me. Liver though, I can't, it's a texture thing. I'm not missing anything from it I don't get elsewhere. >.<

Nice workout, solid shoulder pressing!

[Partyrocking]

I try to be open about trying stuff, because adults who can't realize trying a bite of something new will at the worst taste bad for a few seconds irk me. Liver though, I can't, it's a texture thing. I'm not missing anything from it I don't get elsewhere. >.<

Nice workout, solid shoulder pressing!

I learned my lesson, lol.

Today's Workout Deadlift Day (GZCL W8D3)

Weigh in: 173.2

Warmup: Assault Bike, Pullups, Planks, Kettlebell Swings



Deadlifts
5x135, 3x185, 1x225, 1x250, 3x280, 3x300, 3x1x320

I was supposed to do 3x320, but my grip strength wasn't there.



Seal Rows
3x6x40, 1x10x40

These fry my upper back.

Chinups
5x1

I was supposed to do asst. chinups, but I couldn't find the band I wanted, so did these EMOM.

Tri Set: Hip Thrusts, Pullovers, Ab Wheel
3x13x120; 3x14x35; 3x13

OOH this crushed me.

Kettlebell Swings
10x79

Just some conditioning.

Tonight's Dinner: Oven Fried Calamari over Pea Risotto, Carrots, Golden Beets, and Celery

[LunaLifts]

The DBs clanging on the seal rows has a nice rhythm.
Those look burny af, but I think I'd dislike them for the same reason I don't care for floor presses, the ROM is so short. It feels weird, and a little frustrating. >.<