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  1. #3571
    Registered User Partyrocking's Avatar
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    I tweaked my shoulder the other day. Yesterday's chest/back day was rough, and I could still feel my shoulder today during squats.

    I may skip the pressing I was supposed to do tomorrow.

    Sacre bleu!
    You can't help the hopeless.

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

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  2. #3572
    Registered User Partyrocking's Avatar
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    I was able to do shoulders after all. My shoulder's on the mend, but it's still a bit hinky.

    Today's leg day was pretty good. I find that when I squat with a wider stance and force my knees out, my hip pain goes away.

    IG Video
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
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    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  3. #3573
    Registered User Partyrocking's Avatar
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    Chest/Back day went fine. My shoulder feels mostly normal again. I was supposed to max out this week, but I'm doing it next week instead.

    IG Videos
    You can't help the hopeless.

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    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  4. #3574
    Hammy Hammy Hobbes thehobbes's Avatar
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    Glad the shoulder is doing ok. Those are a major pain in the ass to fix sometimes.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  5. #3575
    Registered User Partyrocking's Avatar
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    I actually have something to report today.

    I did bench singles for the first time since my meet. 160 was easy. I could have done 165, but I think the program wants a daily max and not a true one.

    IG Video

    Also, my new squat shoes came in. Can't wait to test them out tomorrow.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
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  6. #3576
    Registered User mcknzAlex's Avatar
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    You are an inspiration, I hope that I have the same motivation as you are.
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  7. #3577
    Registered User Partyrocking's Avatar
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    Originally Posted by mcknzAlex View Post
    You are an inspiration, I hope that I have the same motivation as you are.
    You are too kind

    Alas, I strained my neck somehow the other day. It's still annoying me, but I'm hoping it doesn't mess with my chest/back day tomorrow.

    I also am down a couple of pounds, and hopefully will be able to keep the trend going for the rest of the summer.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
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    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  8. #3578
    Registered User Partyrocking's Avatar
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    Phase II has begun.

    Yesterday's Workout: Chest/Back Day

    Weigh in: 170.2

    Decline Bench Sit Ups
    35


    These kind of annoy my hips.

    Deadlifts
    10x225, 8x245, 6x255


    Weird doing these on chest/back day instead of legs, but it was nice to deadlift again.

    Incline Bench SS WG Pullups
    15x45, 12x60, 8x70, 5x80, 3x95; 15, 12, 6, 6, 4


    These were alright.

    Bench Press SS Chinups
    15x45, 12x80, 8x90, 6x115; 15, 12, 8, 6


    My arch is getting better

    DB Flies SS Barbell Row
    4x28x12; 4x15x65


    Almost forgot to do these

    Pullovers, Dips, and Crossovers
    5x15x22.5, 5xF, 5x15x12


    These fried my chest.

    I skipped the ab circuit, was short on time.
    You can't help the hopeless.

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

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  9. #3579
    Registered User Partyrocking's Avatar
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    Yesterday's Workout: Leg Day

    Weigh in: 170.2

    Warmup: Sit Ups

    Leg Extensions SS Squats
    5x12x30; 5x20x95


    These were okay.

    Front Squats SS Leg Curls
    4x12x65; 4x15x70


    Front Squats are hard.

    Leg Press SS Standing Leg Curls
    3x15x45; 3x12x30


    These were okay.

    Standing Calves, Leg Press Calves, and Seated Calves
    3x15x45; 3x15x200; 3x10x25


    My calves were done by the end.

    Hanging Leg Raises, Hanging Knee Raises, Crunches, V Ups, Stick Twists
    20, 20, 50, 30, 100


    My abs still hurt lol.

    This was faster than my chest/back day on Monday.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  10. #3580
    Registered User Partyrocking's Avatar
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    Wednesday's Workout: Shoulders + Arms Day

    Weigh in: 169.5

    Bradford Press
    4x6x45


    I was supposed to do 4x12, but the bar was hard.

    Banded Side Raises
    4x12xgreen


    I was supposed to use a cable machine, but they were all in use.

    Side Raises
    4x12x5


    I was supposed to do these lying on my side, but I didn't like them.

    Front Raises SS Rear Delt Raises
    4x12x10; 4x10x5


    These were okay.

    Barbell Curls SS CG Pushdowns
    4x10x55, 4x10x60


    The curls were hard. I had to work my way up to a 1RM and then back down to 10 reps. Ouch!

    Preacher Curls SS Skullcrushers
    4x12x35; 4x28x15


    Don't really like preacher curls

    Reverse Preacher Curl SS Concentration Curl SS One Arm Rope Pushdown
    4x12x25; 4x12x10; 4x12x30


    Don't really like the one arm pushdowns either.

    Wrist Curls SS Reverse Wrist Curls
    3x15x20; 3x15x20
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  11. #3581
    Hammy Hammy Hobbes thehobbes's Avatar
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    Lots of volume on the bb curls. Those always feel so awkward to me if I don't use the EZ bar, RIP Ham's elbows of prosperity.

    Awesome news on the 160 bp feeling easy, KILL IT!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  12. #3582
    Registered User Partyrocking's Avatar
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    Thanks.

    Still plugging away w/ my Arnold split. I decided to change up the shoulder/arms day, as I didn't really like the exercises in it (and it was taking too long).

    Today's Workout: Shoulders/Arms Day

    Weigh in: 167.3- hoping to get into the 150s by the end of August.

    Warmup: Med Ball Slams, Facepulls, and Tricep Extensions

    Machine Shoulder Press SS Facepulls
    4x10x20; 4x10x40


    I like the plate loaded machine a lot. They feel better than the Bradford presses.

    Front Raises SS Side Raises
    4x10x5; 4x10x5


    These went pretty quickly

    Barbell Curls SS CG Pushdowns
    5x45, 4x55, 5x65, 5x75, 3x85, 10x65; 10x50, 10x60, 10x70, 10x80


    I decided to do sets of 5 instead of working up to a single. It's easier to control the barbell.

    Hammer Curls SS Overhead Extensions
    4x10x15; 4x10x50


    I like these better than preacher curls

    Wrist Curls/Reverse Wrist Curls
    3x15x20; 3x15x20


    Pretty easy.

    I did some sprints on the assault bike. 10 seconds on 10 seconds off.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  13. #3583
    Registered User Partyrocking's Avatar
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    Recap

    Thursday was chest/back. I started with deadlifts and my back is still feeling it.

    Friday was leg day. I decided to change it up, and instead of doing 20x95lbs, I worked my way up to 245. I also did a 4x6 on front squats instead of 4x12. I realized my form was suffering from the high reps, so I decided to drop down to 6 and focus on quality.

    Saturday, I did a bit more shoulders and a bit less arms.

    DB Shoulder Press SS Facepulls
    6x12x5, 6x17.5, 6x25, 6x30; 4x10x27


    The 30s were tough.

    Machine Press SS Side Raises
    3x10x50; 3x10x7.5


    These were pretty smooth.

    Front Raises SS Bent Over Raises
    3x10x7.5; 3x10x7.5


    The bent over raises were a bit tough today.

    Barbell Curls SS Pushdowns
    10x45, 10x55, 5x65, 3x70; 3x10x27


    My dad stole my cable machine

    Hammer Curls SS Overhead Extensions
    3x10x15; 3x10x15


    Pretty straightforward.

    Wrist Curls/Reverse Wrist Curls
    3x15x25; 3x15x25


    I never really feel like I'm doing anything when I do these.

    I finished with some sprints on the assault bike.

    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: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  14. #3584
    Registered User Fiction2Fitness's Avatar
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    Killin' it as usual. How are the new shoes?
    Gym Max: 229/126/305
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315

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  15. #3585
    Registered User Partyrocking's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Killin' it as usual. How are the new shoes?
    The new shoes are grand.

    Week 7 is here. I added 10lbs to my deadlift top set. I also added 5lbs to my bench single (ooh was it a grinder).

    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: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  16. #3586
    Hammy Hammy Hobbes thehobbes's Avatar
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    Shoulders look jacked and stacked, kill it!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  17. #3587
    Registered User Partyrocking's Avatar
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    Originally Posted by thehobbes View Post
    Shoulders look jacked and stacked, kill it!
    Thanks.

    Alas, I caught a cold the other day. Still lifting, but I cut my shoulders/arms day short, and I didn't have much left in the tank for cardio after my chest/back day.

    We'll see about legs tomorrow.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
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  18. #3588
    Registered User jwtiger69's Avatar
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    Great stuff in here! I could have sworn I was subbed in here before?
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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  19. #3589
    Registered User DaveDavit's Avatar
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    Been following the progress. It's been amazing!
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  20. #3590
    Registered User Partyrocking's Avatar
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    Originally Posted by jwtiger69 View Post
    Great stuff in here! I could have sworn I was subbed in here before?
    Howdy!

    Originally Posted by DaveDavit View Post
    Been following the progress. It's been amazing!
    Thanks.

    I'm at the last week of my program. Cold is still going strong
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  21. #3591
    Hammy Hammy Hobbes thehobbes's Avatar
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    Jeez everybody I know has been sick this June/July, including me last month. I thought this chit wasn't supposed to happen in the summer, immune by heat or whatever. I hope you feel better soon. Seems like people are able to get past a cold quicker in the summer though, no lack of humidity, just sweat it out in the 103 degree temps.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  22. #3592
    Registered User Partyrocking's Avatar
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    I know right. My cold has been here for nine days

    Today was shoulders + arms day.

    I started w/ a machine shoulder press, doing ramping sets of 6 until I got to a plate. Supersetted these with face pulls. Add some front raises, side raises, curls, and pushdowns and that's it.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  23. #3593
    Hammy Hammy Hobbes thehobbes's Avatar
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    9 days?! Ugh, most of us wouldn't have survived long in Little House on the Prairie days. Those guys didn't even have Nyquil. Seriously wondered what they did when people were flu-like sick because the outhouse is literally outside and far away. I've been so sick before where I couldn't make it as far as the bathroom and had to puke in my kitchen sink. So were people puking violently and crapping themselves in their house? Chit what if it's snowing out too?! I'm not going out there in that! Alright this post took a weird turn, sorry, back to your regularly scheduled program.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  24. #3594
    Registered User Partyrocking's Avatar
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    Well, I'm better now. The cold lasted ten days, ugh!

    I also finished Blueprint to Cut. I lost about 7lbs, which isn't too shabby for an eight week program. I do have to say though, that I liked phase 1 of the program better than phase 2.

    Right now, I'm just deloading/getting ready for Max OT, which will be my next training plan.

    Today's Workout: Legs

    Weigh in: 165.9

    Warmup: Assalt Bike, 90/90 stretch, band pull aparts.

    SSB Squats
    3x70, 3x120, 1x160, 1x180, 1x210, 1x230


    Probably could have gone to 240, but I wasn't looking for a true max, just to get a baseline for next week.

    SLDL
    5x135, 3x185, 3x235


    Could have gotten a few more reps.

    Leg Press
    6x300, 6x325, 6x350


    Will probably start w/ 350 next week.

    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: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  25. #3595
    Registered User Partyrocking's Avatar
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    Today's Workout: Push

    Weigh in: 167.2

    Warmup: Med Ball Slams + Jump Squats

    Bench Press
    8x45, 5x65, 3x85, 1x135, 1x145


    Just getting a baseline for next week. Will start with 115-125.

    DB Incline Press
    8x50


    Just did one set. Could have gotten 1-2 more reps. Will probably start w/ 55 next week.

    Machine Shoulder Press
    6x55


    This weight was about right, but my back had to strain a bit to get the arms moving.

    Dips
    7


    One Amrap set. Will start w/ body weight.
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  26. #3596
    Registered User Partyrocking's Avatar
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    MAX-OT W1D1: Legs

    Weigh in: 165.5

    Warmup: Jump Squats, Leg Press, 90/90 stretch

    SSB Squats
    3x35, 2x125, 3x4x195


    These were hard. I don't like this SSB. It spins too much.

    SLDL
    6x235, 2x6x245


    235 was too light, so I went up by 10. Will probably repeat 245 next week.

    Leg Press
    3x6x300


    This was a bit awkward.

    Max OT is a split routine where you do 1-2 muscle groups a day and do 6-9 sets per muscle group. Each set is done to failure, and the main lifts should get 4-6 reps, but you may do 6-8 or 8-10 on the accessories. I'm going to do legs, chest, back, shoulders+calves, arms+abs.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  27. #3597
    Registered User Partyrocking's Avatar
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    MAX-OT W1D2: Chest

    Weigh in: 166

    Warmup: Slams, Band Pull Aparts

    Bench Press
    8x45, 3x95, 125(6, 6, 5)


    I might have had that 6th rep on the last set, but I wasn't confident. The 5th rep was mighty slow.

    DB Incline Press
    55(5, 4, 4)


    These were tough.

    Dips
    3x4


    I was out of gas by the time I got to these. Hopefully they'll go better next week.

    Hamstrings and back are sore from Monday. I'll rest tomorrow and then do back on Thursday.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  28. #3598
    Registered User Partyrocking's Avatar
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    MAX-OT: W1D3 Back

    Weigh in: 168.0

    Warmup: Band Pull aparts, 90/90 stretch

    Barbell Row
    3x135, 3x6x165


    These were pretty smooth.

    Asst. Chinups
    3x5


    I used a green band for these.

    Deadlifts
    3x6x275


    My legs still hurt from Monday, and my adductor felt off. These were okay.

    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: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  29. #3599
    Registered User Partyrocking's Avatar
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    MAX-OT W1D4: Shoulders + Calves

    Weigh in 168.7

    Warmup: Med Ball Slams, Band Pull Aparts, Pushups

    Machine Shoulder Press
    5x12, 3x25, 3x6x60


    I like this machine, but it's a bit awkward to start each set.

    Facepull
    4x70, 6x90, 2x6x110


    I'll start at 120 next week.

    Lateral Raises
    3x6x15


    Crushed these.

    Standing Calf Raise
    3x10x225


    I went up a bit on the reps, 4-6 on calves would probably kill my ankles

    Leg Press Calf Raise
    3x6x400


    The machine only goes to 400lbs. Have I arrived?
    You can't help the hopeless.

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

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
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  30. #3600
    Hammy Hammy Hobbes thehobbes's Avatar
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    Face Pulls are one of my favorites. Oooo maxing out the calf machine, gotta toss a baby calf on your back for added wt and continue on.
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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