Fat Girl Gets Fit

[jay283]

You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal

[Partyrocking]

You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal

Thanks. I do need to start cutting back on the snacks. I have about 10lbs to lose and I'll be set, but I'm taking a bit of a diet break right now. It's been a crazy week (and a crazy summer).

Endurance: Speed Run
5 minute walk, 30 minute run, 5 minute walk

About the same distance as last time, 2.76 miles. It was so muggy outside. Please send cooler air.

[thehobbes]

About the same distance as last time, 2.76 miles. It was so muggy outside. Please send cooler air.

You're in good company.

[Partyrocking]

You're in good company.

LMFAO

Today's Workout: Alrushe's PB Routine W9D3

Weigh in: 154.2

Warmup: Cobra Pose, Hip Drills





Giant Set 1: 3 Sets
SSB Squats 8x140, 6x155, 4+x170 (6)
Deadlifts 5x235, 3x267.5, 1+x300 (4)
Cable Crunches 8x45, 6x55, 4+x65 (10)
Rower 350m



Giant Set 2: 3 sets
GHR 8x17.5, 6x20, 4+x22.5 (8)
Deficit Deadlifts 5x212.5, 3x240, 1+x270 (5)
Weighted Planks 5lbsx30s, 7.5lbsx25s, 10lbsx20s
Assault Bike .35mi

Endurance Workout: Zumba
1 hr

Tonight's Dinner: Braised Chuck Roast over Sweet Potato Mash with Butter Corn

[Partyrocking]

Today's Workout: Alrushe's PB Program W9D4

Weigh in: 155.0

Warmup: Pushups, ankle drills

Giant Set 1: 3 Sets
Chinups 2, 2, 2+ (3)
Incline Bench 8x87.5, 6x95, 4+x102.5 (7)
Cable Woodchops 6x26, 4x29, 2+x32 (8)
Weighted Sprints 10lbs x 20m

Giant Set 2: 3 Sets
Lat Pulldowns 6x92.5, 4x100, 2+x102.5 (7)
Db Shoulder Press 8x25, 6x27.5, 4+x30 (7)
Bear Crawls 6x7.5, 4x12, 2+x15 (5)
Jump Rope 3x20s

Conditioning: Boot Camp Class
1 hr- killed me.

Had a pretty solid workout. Ate too much (again), but tomorrow's a new day

[thehobbes]

Great work in here, Party! What do you guys do in Boot Camp Class?

[Partyrocking]

We did a lot of high rep circuits.

E.g. step ups, squat jumps and mountain climbers would be one circuit and then bulgarian split squats, crunches, and shoulder presses would be another.

I was winded by the end.

Yesterday, I went on my longest run yet, 70 minutes and 6 miles covered. I think I'll go for 80 minutes next Saturday.

4 weeks until the 10k

[Partyrocking]

Today's Workout: Alrushe PB's Routine W10D1

Weigh in: 153.4

Warmup: Ankle Drills

Superset: Box Squats and Good Mornings
5x2x185/5x2x112.5

Recovery Jog: 1 mile, 4.5 mph

This is my deload week. Will start testing maxes next week.

[thehobbes]

Been doing a little ankle work myself too, was getting some soreness. Are you trying to improve mobility or did you have a minor injury? Nice job on 70min run, that's a long time to keep running, your endurance is busting out into beast mode baby!

[Partyrocking]

Been doing a little ankle work myself too, was getting some soreness. Are you trying to improve mobility or did you have a minor injury? Nice job on 70min run, that's a long time to keep running, your endurance is busting out into beast mode baby!

Trying to improve mobility. My left ankle is very stiff.

Today's Workout: Alrushe's PB Routine W10D2

Weigh in: 154.3

Warmup: Ankle Drills

Tri Set: Barbell Row, Bench Press, Assault Bike
5x2x112.5/5x2x107.5, 5x1 min

Endurance: 10 minute stepper

Pretty short workout today. Still deloading, le bore!

[viccles007]

Looking forward to seeing those maxes, PR!

[Partyrocking]

Looking forward to seeing those maxes, PR!

Thanks! Me too

Thursday's Workout: Alrushe's PB Routine W10D3

Deadlift/SSB Squat Superset
5x2x225/5x2x142.5

Stepper
10 minutes

I skipped Zumba. I was tired and didn't want to get off the couch.

Friday's Workout: Alrushe's PB Routine W10D4

Incline Bench, Chinups, Assault Bike Tri Set
5x2x95/5x2/5x1 min.

I planned on going to work, but I took a nap instead, lol.

[thehobbes]

I planned on going to work, but I took a nap instead, lol.

LMAO, you are my spirit animal.

[LunaLifts]

...didn't want to get off the couch.

...but I took a nap instead, lol.

My mood the past week in a nutshell. >.<

Enjoy the deload, looking forward to the max tests.

[Partyrocking]

LMAO, you are my spirit animal.

My mood the past week in a nutshell. >.<

Enjoy the deload, looking forward to the max tests.

Deload was fabulous. Now it's back to work.

Testing Day: Box Squats

Weigh in: 155.3

Warmup: Assault bike, Ankle Drills

290lb Box Squat

Box Squats
5x45, 2x145, 1x225, 1x265-old max, 1x275, 1x285, 1x290-new max

Recovery Jog
1 mile- 11:23

I was able to run outside. Was pretty nice out.

At some point yesterday, I regained my motivation to fast. Started one this morning after breakfast.

[Partyrocking]

Yesterday's Workout: Dynamic Effort



Decided to try out WS4SBs dynamic version. I kept the weights light though, testing my bench tomorrow.

DB Incline Bench
4x12x30

Lat Pulldown/Facepull Superset
3x12x80/3x12x24

Lat Raises
4x8x7.5

Trap Bar Shrugs/EZ Curl Superset
3x12x95/3x12x35

Wrist Rollers
2x2x10lbs

Endurance: Stepper
22 minutes

I got a new chinup pr today. I got 6 in a row and 15 total (6, 5, 4). Will do 15 a day going forward.

[thehobbes]

WAHOO, way to rampage the chin ups!!

[Partyrocking]

WAHOO, way to rampage the chin ups!!

I try.

Today's Workout: Bench Test Day

Weigh in: 153.7

Warmup: 5 min elliptical, ankle drills

167.5lbs

Bench Press
5x45, 3x75, 2x95, 1x115, 1x135, 1x155, 1x160, 1x167.5

Barely made that last rep. I misgrooved it coming down.

Db Floor Press
20x20lbs, 26x20lbs

Will up the weight next time

Machine Row/Bent over Lat Raise Superset
3x10x70/3x10x7.5

Pretty good

Kettlebell Shrugs
3x10x24kg

A bit heavy.

Hammer Curls
3x15x15

Easy

Will test deadlift and incline bench next week, then the 10k, and then on to WS4SB!

[thehobbes]

Great job dudette, moving some heavy ass wt on bench press! Is the 10k next weekend?

[LunaLifts]

I got a new chinup pr today. I got 6 in a row and 15 total (6, 5, 4). Will do 15 a day going forward.

Nice!

Will test deadlift and incline bench next week, then the 10k, and then on to WS4SB!

Woo DL! That's the funnest one to max on!

[Partyrocking]

Great job dudette, moving some heavy ass wt on bench press! Is the 10k next weekend?

Two weeks.

Nice!

Woo DL! That's the funnest one to max on!

It is. I love deadlifts.

Yesterday, I went to boot camp, and it kicked my butt. I needed it though. Went to see Bonobo with my friend and we ate all the food beforehand.

Cheeseboatbk



Ice cream from Van Leeuwen's


Today's Workout: Dynamic Effort Lower Day

Box Jumps
5x2

I used a 24 inch box for these. Can normally jump higher, but I was tired.

Bulgarian Split Squats (w/ an elevated front foot)
2x8x15lbs/side

These hurt my hip. I think the ROM was too high.

Pullthroughs
3x10x50lbs

Hadn't done these in a while. Was a bit off balance.

Ab Coaster
4x15

These were tough.

I did this workout before work, and then after work, I got on the stepper and did some Tabata sprints on the airdyne. Also got in 15 chinups and some goblet squat holds.

Churros (today)


Tres Leches cake (today)


I shared the churros with coworkers and the cake was not very good (bland and too wet). I ate the top as the whipped cream was good and threw out the rest.

[LunaLifts]

Saw that DL video on IG, you fluffin' crushed it! That much progress is just outstanding, congrats!
Also I think I've had churros once in my whole life. They're good, but I've only seen them at like, the county fair, lol.

[Partyrocking]

Saw that DL video on IG, you fluffin' crushed it! That much progress is just outstanding, congrats!
Also I think I've had churros once in my whole life. They're good, but I've only seen them at like, the county fair, lol.

Thanks! I ate a lot of churros when I was living in Europe. They'd sell them on the street out of these wooden carts and you could get them with caramel sauce, so good!

Today's Workout: Deadlift Testing Day

Weigh in: 153.8

Warmup: Elliptical, Kettlebell Swings, Ankle Drills



Deadlifts
3x135, 1x225, 1x275, 1x325-10lb PR, 1x330-5lb PR, 1x340-25lb PR

I had more in the tank, but I called it at 340. No reason to get injured from attempting too many PRs lol. New goal, 365 beltless!

Reverse Lunges (in a front rack position)
3x6x20lbs

I used 20lb kettlebells for these.

GHR
3x8x20lbs

Pretty smooth

Ab Tri Set (2x10)
Weighted Crunch 6lbs
Glute Bridges
Leg Raises

Recovery Jog
1 mile (10:50)

Ate a bit too much at lunch, so I decided to fast until tomorrow. Trying to make my way back into the 140s.

[thehobbes]

Whoa congrats on 340!!! You made that look easy and smooth! Also legit mirin' forearms and booty, you are rockin' it at 153 friend!

[Partyrocking]

Whoa congrats on 340!!! You made that look easy and smooth! Also legit mirin' forearms and booty, you are rockin' it at 153 friend!

Thanks!

Today's Workout: Dynamic Effort

Weigh in: 153.5

Warmup: Assault Bike, Hip Drills, Ankle Mobility



DB Bench Press
3MRS w/ 40lbs (13, 11, 10)

Right elbow got a bit cranky with the last set.

Close Grip Lat Pulldown/Rear Delt Fly Superset
4x12x80/4x12x7

Lat pulldowns were smooth. Flies were a bit hard.

Cable Lateral Raises
4x8x5lbs

Crushed it!

SSB Shrug/Banded Ez Curl Superset
4x12x120/4x12x25

Could have done more weight.

Plate Pinches (25lbs)
3x2

Crushed it.

Jog
1 mile (9:50)

About a minute faster than Monday.

Did 16 chinups at work today (4x4). They're starting to come along.

[astronut96]

Awesome job on the chin-ups and DL PRs!

How low did you start on box jumps? I bought an adjustable platform for my son because he was doing them but I’ve been too chicken to try them. I think the lowest the platform goes is 12 inches, which doesn’t seem that high, but I keep picturing myself with bloodied shins at best and missing teeth at worst. Did you have to psyche yourself up at all?

[Partyrocking]

I think I started with a 15in box.

You definitely have to mentally prepare for them as they can be a bit nerve racking. I try to clear my head and then imagine myself doing the perfect jump.

[astronut96]

I think I started with a 15in box.

You definitely have to mentally prepare for them as they can be a bit nerve racking. I try to clear my head and then imagine myself doing the perfect jump.

Thanks for the advice - I’ll give it a shot!

[Partyrocking]

Thanks for the advice - I’ll give it a shot!

Good Luck!

Testing Day: Incline Bench

Weigh in: 153.9

Warmup: Elliptical, Ankle Drills



Incline Bench
5x45, 3x75, 2x95, 1x115, 1x125, 1x140 (+5lb pr)

Pretty smooth. I might have had a bit more in the tank, but I didn't want to go for it. Next time.

Floor Press
2xMax Reps (20, 14 w/ 75lbs)

Triceps, dead.

Barbell Row/Facepull Superset
4x10x85/4x10xred band

Pretty good!

Barbell Shrugs
4x15x85lbs

Too light.

Concentration Culs
3x8x20

A bit too heavy. Will do the 15s next time.

Conditioning
1 mile run (10:33)

Not my best run of the week, but I got it done.

I was going to have chicken for dinner, but they had a sale on veal chops so I got a double chop and cut in in half.

[thehobbes]

Awesome work on the incline PR!