Fat Girl Gets Fit

[Partyrocking]

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!

[Partyrocking]

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

[Partyrocking]

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

[thehobbes]

Glad the shoulder is doing ok. Those are a major pain in the ass to fix sometimes.

[Partyrocking]

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.

[mcknzAlex]

You are an inspiration, I hope that I have the same motivation as you are.

[Partyrocking]

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.

[Partyrocking]

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.

[Partyrocking]

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.

[Partyrocking]

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

[thehobbes]

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!

[Partyrocking]

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.

[Partyrocking]

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

[Fiction2Fitness]

Killin' it as usual. How are the new shoes?

[Partyrocking]

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

[thehobbes]

Shoulders look jacked and stacked, kill it!

[Partyrocking]

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.

[jwtiger69]

Great stuff in here! I could have sworn I was subbed in here before?

[DaveDavit]

Been following the progress. It's been amazing!

[Partyrocking]

Great stuff in here! I could have sworn I was subbed in here before?

Howdy!

Been following the progress. It's been amazing!

Thanks.

I'm at the last week of my program. Cold is still going strong

[thehobbes]

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.

[Partyrocking]

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.

[thehobbes]

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.

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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?

[thehobbes]

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.