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  1. #3661
    Hammy Hammy Hobbes thehobbes's Avatar
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    Nice volume at 250 even though accidental. What wt were you shooting for on the last sets?
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

    *Team Amazon* - Sisterhood of Iron
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  2. #3662
    Registered User Partyrocking's Avatar
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    Originally Posted by thehobbes View Post
    Nice volume at 250 even though accidental. What wt were you shooting for on the last sets?
    I was supposed to do 260.
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  3. #3663
    Registered User Partyrocking's Avatar
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    MAX OT: C2W3D2 Chest

    Warmup: GHR, Facepulls, Cable Crunch, Shoulder Dislocations, BTN Press

    Bench Press (w/ Bench Blokz)
    5x45, 3x95, 1x135, 5x160, 2x4x160


    My back started slipping on the last set.

    Incline Bench
    3x6x115


    Chest was burning. Shoulders were a bit achey.

    Db Decline Bench
    6x55, 2x5x55


    I had to fight for the last reps.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  4. #3664
    Registered User Partyrocking's Avatar
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    MAX-OT: C2W3D3 Back

    Warmup: GHR, Facepulls, Standing Cable Crunch, Shoulder Dislocations

    Lat Pulldowns
    5x50, 8x120, 2x7x120


    These were pretty smooth

    Block Pulls
    5x45, 3x135, 1x225, 3x6x325


    My grip was failing w/ my right hand. Idk why.

    T-Bar Rows
    3x8x60


    Crushed it

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  5. #3665
    Registered User Partyrocking's Avatar
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    MAX-OT: C2W3D4 Shoulders+Calves

    Warmup: Back Extensions, Standing Cable Crunch, Facepulls

    DB Shoulder Press
    5x20, 0x50, 2x6x45, 7x45


    The 50s were too heavy. I couldn't get them off my shoulders.

    Upright Rows
    3x6x60


    Shoulders fried

    Reverse Pec Deck
    3x6x80


    Just got these

    Farmer's Walk Calf Raises
    3x145lbs


    I was able to double the distance and add weight

    Seated Calf Raise
    3x15x90


    These were good.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  6. #3666
    Registered User Partyrocking's Avatar
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    MAX-OT: C2W3D5 Arms+Abs

    Warmup: GHR, Standing Cable Crunch, Facepulls

    Tate Press
    5x20, 1x25, 6x40, 2x5x40


    40s were tough

    Cable Curl
    3x6x36.2


    Last set was rough.

    Tricep Overhead Extension
    3x6x36.2


    Just kept them the same as the cable curl

    Banded Curl
    3x6x45+orange band


    Didn't feel like doing drag curls today.

    Weighted Ball Crunch
    3x10x30


    These were good.

    V-Ups
    3x14


    I should weight these but how?
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  7. #3667
    Registered User Partyrocking's Avatar
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    Conditioning Workout

    Warmup: GHR, Cable Crunch, Facepulls, Hanging Abs, Rower

    Six Rounds
    10 kb swings
    10 wall slams
    1 sprint
    20 seconds ski urg


    LISS
    20 min exercise bike


    I was just messing around today.
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  8. #3668
    Registered User Partyrocking's Avatar
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    MAX-OT: C2W4D1 Legs

    Warmup: GHR, Facepulls, Standing Cable Crunch

    Squats
    5x45, 3x95, 2x135, 1x185, 1x225, 5x260, 2x4x260


    These were pretty good.

    GHR
    3x8x55


    Almost dropped these on the last set

    B. Split Squats
    8x27.5, 2x6x27.5


    I kept leaning forward during these. I think that's normal as the weight gets heavier.

    IG Videos
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    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  9. #3669
    Registered User Partyrocking's Avatar
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    MAX OT: C2W4D2 Chest

    Warmup: GHR, Facepulls, Cable Crunch, Shoulder Dislocations

    Bench Press (w/ Bench Blokz)
    5x45, 3x95, 1x135, 3x160, 9x140, 5x155


    160 was too heavy this week. I meant to drop to 150, but I loaded 140 by mistake. 155 was just right.

    Incline Bench
    3x6x120


    Chest was burning.

    Db Decline Bench
    7x55, 2x6x55


    I had to fight for the last reps.

    IG Videos
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  10. #3670
    Registered User kayleethaurus's Avatar
    Join Date: Jul 2019
    Age: 49
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    kayleethaurus is on a distinguished road. (+10)
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    This is great when you plan the workout as you don't need to spend time thinking. It takes a lot of time that you can consume on something else, that can bring you more pleasure.
    I used to avoid this step of my life as it so hard to stay focused on things, but after implementing this in my daily routine, my life was totally improved. Everything became easier to do.
    But the most wonderful thing that I've got more energy.
    I've got it after working as a writer and for that time I wasn't satisfied with my shape. I've read a lot of change stories that inspired me. After that, I decided to find ways on how I can change this in my life. I started to find how, and it gives me new opportunities.
    Last edited by kayleethaurus; 10-30-2019 at 07:06 AM. Reason: I've added important fact
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  11. #3671
    Registered User Partyrocking's Avatar
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    Plans make workouts so much more productive.

    MAX-OT: C2W3D3 Back

    Warmup: GHR, Facepulls, Standing Cable Crunch

    Lat Pulldowns
    3x6x122.5


    These were pretty smooth

    Block Pulls
    5x45, 3x135, 1x225, 6x275, 6x295, 4x295


    I forgot my gym bag. No belt, no straps.

    T-Bar Rows
    3x6x70


    I was supposed to do 65; no wonder this was so heavy.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  12. #3672
    Registered User Partyrocking's Avatar
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    Yesterday's Workout: MAX-OT C2W4D4 Shoulders+Calves

    Warmup: Back Extensions, Standing Cable Crunch, Facepulls

    DB Shoulder Press
    5x20, 8x45, 2x6x45


    These were pretty good.

    Upright Rows
    3x6x60


    Shoulders fried

    Reverse Pec Deck
    3x6x85


    Just got these

    Farmer's Walk Calf Raises
    3x185lbs


    I wasn't able to go as far, but the 185 was more fun.

    Seated Calf Raise
    3x10x95


    These were good.

    I decided to give keto a shot. I haven't gotten the satiety that a lot of people tout, but I have dropped a couple of pounds.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  13. #3673
    Registered User Partyrocking's Avatar
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    MAX-OT: C2W5D5 Arms+Abs

    Warmup: Kb Swings, Standing Cable Crunch, Facepulls

    Tate Press
    5x20, 1x25, 6x40, 2x5x40


    40s still tough

    Cable Curl
    8x70, 2x8x80


    Crushed it.

    Tricep Overhead Extension
    8x60, 8x70


    Kept losing my balance.

    DB Curls
    10x20, 6x25


    Didn't feel like doing bb curls today.

    Weighted Ball Crunch
    3x10x35


    These were good.

    V-Ups
    12, 2x10


    These were harder this week.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  14. #3674
    Registered User Partyrocking's Avatar
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    Testing Day: Squats

    Weigh in: 173.4

    Warmup: GHR, Facepulls, Cable Crunch, Hanging Abs

    Squats
    5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275, 1x300, 1x315, 0x325 (high ))


    I decided to start w/ a conjugate program next week and wanted an idea of where my maxes were.

    My squats are pretty much where they were in my meet last year, which is pretty good since I had no peak and no taper.

    I do need to get more comfortable w/ the bar on my back again. My traps are busted.

    Box Squats
    3x135


    Just checking box heights. The bench was a bit high for what I want. I'll try a plyo box next time.

    Reverse Band Squat
    3x135 (red band)


    These were really fun. I will use these in my ME rotation.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  15. #3675
    Registered User Partyrocking's Avatar
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    Testing Day: Bench Press

    Weigh in: 173.0

    Warmup: GHR, Facepulls, Cable Crunch, Hanging Abs

    Bench Press
    5x45, 3x75, 2x105, 1x125, 1x145, 1x155, 1x165, 1x175


    These went pretty well. I think 180 is right around the corner.

    Slingshot Bench
    1x185, 1x195-PR


    Having someone unrack the bar helped a lot. My ss goal for this cycle is 225.

    Reverse Bench
    3x135 (red band)


    These were fun.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  16. #3676
    Registered User Partyrocking's Avatar
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    Testing Day: Deadlift

    Warmup: GHR, Facepulls, Cable Crunch, Hanging Abs

    Deadlifts
    3x135, 1x225, 1x275, 1x325, 0x415


    I was able to break the floor on 415, but that was it. I need to start doing rows again. Goal is to get to 424 by my meet in February and 440 by states in June.

    Played around w/ box squats and reverse band deadlifts after this.

    IG VIdeos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  17. #3677
    Registered User Partyrocking's Avatar
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    Conditioning Workout

    Weigh in: 172.2

    Warmup: GHR, Cable Crunch, Facepulls, Hanging Abs

    8 Rounds
    20 yard sled push, 5 pushups, 10 med ball slams, and 20 seconds echo bike


    I added weight to the sled in every other round. Started off empty, ended up w/ +70lbs[/b]

    Axle Press
    3xbar, 1x(10lbs), 1x(15lbs), 1x(20lbs), 1x(25lbs)


    I don't know what the axle weighs, so I tracked how much weight I added to each side. Did these EMOM.

    IG Videos
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  18. #3678
    Registered User Partyrocking's Avatar
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    Conditioning Workout

    Weigh in: 170.1

    Warmup: GHR, Cable Crunches, Facepulls, Hanging Abs

    Eight Rounds
    40 yard weighted sprint
    7 Pallof Presses
    10 Front Raises
    5 jump squats


    Stretching & mobility work

    I wanted to get in a good workout but nothing heavy. My first Max Effort day is tomorrow.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  19. #3679
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 1: Max Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, and Ab Raises

    Safety Bar Squats
    3x70, 2x120, 1x160, 1x180, 1x200, 1x225, 1x240, 1x260, 1x275, 1x290


    These went really well. My previous max was 250 (and it was ugly), so I've put on some decent strength.

    Romanian Deadlifts
    2x5x275


    I did these on a plate to get more ROM

    Tri Set: Kettlebell Swings, Cable Crunches, and Lat Pulldowns
    3x15x61.7, 3x15x27.2, 3x10x90


    I did a tri set to save time. These were pretty smooth.

    This workout felt good but afterwords, my knee hurt. I decided to do some lightweight work to see if I could work it out.

    Free Time
    Seated Calves: 5x10x45
    Leg Curls: 3x10x60
    Hip Abduction: 3x12x50
    Hip Adduction: 3x12x50
    Rower: 500m


    My knee stopped hurting after this, but this afternoon, my lower back started hurting. I don't think it's really injured, but I've been doing some stretching to see if I can get the pain to stop. It's mostly gone, but it comes and goes

    Don't have time for this!

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  20. #3680
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Recovery Workout: LISS

    Pullups
    3x1


    I did these to decompress my spine a little bit.

    Exercise Bike
    40 minutes


    Slow and easy.

    Back feels fine now. I think it was just fatigue.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  21. #3681
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 1: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches

    SS Bench
    5x45, 3x75, 1x115, 1x135, 1x155, 1x165, 1x175, 1x185, 1x195 1x205-PR, 0x215


    These went well until the end. 205 wasn't too hard, so I thought 215 was there, but I got stuck after the bar left my chest.

    JM Press
    2x5x95


    I worked hard to keep my elbows tucked

    Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
    3x10x105, 3x10x30, 3x10xBlue Band


    These were pretty smooth.

    Did some fluff work for my free time.

    Free Time
    Cable Flys: 3x15x20
    Overhead Tricep Extensions: 3x15x50
    DB Curls: 3x12x15
    Lat Raises: 3x10x10
    Medicine Ball Slams: 2x5x30


    Back is fine.

    IG Videos
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  22. #3682
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 1: Dynamic Effort Lower

    Warmup: Swings, Facepulls, Cable Crunches, and Ab Raises

    Squats
    5x45, 3x95, 2x135, 8x2x155


    These went okay. Some sets were faster than other. Depth was on point.

    Deadlifts
    10x1x205


    These were pretty good. Grip was wonky at the end.

    SLDL
    3x6x205


    I forgot to do RDLs, oops.

    Tri Set: Kettlebell Swings, Cable Crunches, and Lat Pulldowns
    3x10x80, 3x12x70, 3x6x100


    I did a tri set to save time. These were pretty smooth.

    This workout was tough even though the weights weren't very heavy.

    Free Time
    Mobility/stretching


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  23. #3683
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 1: Dynamic Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches

    Bench
    5x45, 3x65, 1x85, 8x3x95


    Did these at a max legal grip. Still working on where to touch.

    JM Press
    3x8x70


    These were a bit unsteady

    Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
    3x6x120, 3x6x35, 3x6xBlue Band


    These were pretty smooth.

    Did some fluff work for my free time.

    Free Time
    DB Curls: 3x8x17.5
    Tricep Pushdowns: 3x10x29
    DB Flys: 3x10x12.5
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  24. #3684
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 2: Max Effort Lower Body

    Warmup: GHR, Cable Crunch, Facepulls, and Hanging Ab Raises

    Pin Squats
    5x45, 3x95, 2x135, 1x185, 1x205, 1x22, 1x240, 1x255, 1x265, 1x280


    These were a bit awkward as the weight got heavy. I slow down considerably once I'm close to parallel.

    RDLs
    2x4x285


    Starting these from the top was harder

    Tri Set: KB Swings, Cable Crunches, and Lat Pulldowns
    15x70.4, 15x40, 10x80


    Did 3 sets each

    IG Videos
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  25. #3685
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,458
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    Conjugate Week 2: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches, Hanging ABs

    Reverse Band Bench
    5x45, 3x75, 1x120, 1x135, 1x155, 1x175, 1x185, 1x195 1x205, 1x215, 220


    I think 225 was there, but I didn't want to be too greedy like I was last week.

    JM Press
    2x6x95


    These were a bit better this week

    Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
    3x10x105, 3x12x30, 3x10xBlue Band


    These were pretty smooth.

    Did some fluff work for my free time.

    Free Time
    Tricep Extensions: 3x15x50
    Incline DB Curls: 3x10x15
    Lat Raises: 3x10x10
    Db Flys: 3x10x10 T
    Shrug Machine: 3x10x45


    IG Videos
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  26. #3686
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 2: Dynamic Effort Lower

    Warmup: GJR, Facepulls, Cable Crunches, and Ab Raises

    Squats
    5x45, 3x95, 2x135, 10x2x175


    These went okay. My speed always seems to slow down on the 6th set.

    Deadlifts
    10x1x225


    These were pretty good.

    RDL
    3x6x225


    Had some trouble figuring out my figure 8 straps.

    Tri Set: Kettlebell Swings, Cable Crunches, and Lat Pulldowns
    3x12x80, 3x15x60, 3x6x100


    Pretty smooth.

    IG Videos
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  27. #3687
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
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    Conjugate Week 2: Dynamic Effort Upper

    Warmup: GHR, Hanging Abs, Facepulls, Cable Crunches

    Bench
    5x45, 3x65, 1x95, 8x3x105


    Did these at a max legal grip. Still working on where to touch.

    JM Press
    3x8x75


    These were a bit unsteady, but still better than last week.

    Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
    3x8x120, 3x7x35, 3x8xBlue Band


    These were pretty good.

    Did some fluff work for my free time.

    Free Time
    DB Curls: 3x8x17.5
    Tricep Pushdowns: 3x10x30
    DB Side Raises: 3x8x12.5
    Farmer's Walk 4x25x61.7lbs
    Last edited by Partyrocking; 11-26-2019 at 06:11 PM.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  28. #3688
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,458
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    Today's Workout: Conditioning

    Elliptical 20 minutes

    6 Rounds of:
    Deadlifts
    RDLs
    Barbell Row
    Push Press

    Foam Rolling/Stretching


    For the complex, I started w/ 6 reps and ended w/ 1. The weight was light, but I wanted to make sure I wasn't too sore for tomorrow.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  29. #3689
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,458
    Rep Power: 112706
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    Weigh in: 168.0

    Conjugate Week 3: Max Effort Lower Body

    Warmup: GHR, Cable Crunch, Facepulls, and Hanging Ab Raises

    SSB Good Mornings
    5x70, 3x120, 1x130, 1x140, 1x150, 1x160, 1x180, 1x210, 3x230


    These were easy at first, but over 200lbs, they got hard real quick.

    SSB Box Squats
    2x4x230


    Did these w/ a wide stance. They were hard.

    Tri Set: KB Swings, Cable Crunches, and Lat Pulldowns
    15x79.2, 15x60, 10x90


    Did 3 sets each.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  30. #3690
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,458
    Rep Power: 112706
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    Conditioning Workout

    Warmup: One Arm Swings, Facepulls, Cable Crunches, Hanging Abs

    Six Rounds
    20 skips
    5 tire flips
    5 med ball slaps
    5 box jumps


    This was a pretty fun workout.
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