Fat Girl Gets Fit

**Partyrocking** · 01-26-2018, 10:14 AM

Yesterday's Workout: Deadlift Day (JNT W1D3)

Weigh in: 170.8

Warmup: Assault Bike, Kettlebell Swings, Lat Drills

Lat Drill #1

Lat Drill #2

Not sure if I did these right, but my back was sore at the end.

Deadlifts
5x135, 2x185, 1x225, 1x245, 10x280-new 10RM, 2x6x230, 1x8x230(AMRAP)

First time deadlifting more than 6 reps. Woo, that 10RM kicked my butt. The back off sets went fine.

SSB Squats
4x10x105

I was gasping for air by the end.

SSB Good Mornings
1x15x70(15RM), 3MRS (13, 11, 10)

Did just the bar. Was hard enough

Step Ups
15x45, 3MRS (12, 11, 10)

Haven't done step ups in 2+ years. Used just the bar.

GHR
15, 3MRS (12, 10, 7)

Was supposed to do 20, but my hamstrings were not having it

Leg Extensions
1x20x35, 3MRS (14, 12, 11)

40 was too hard on Monday, so I dropped back.

Russian Twists
4x20x7.5

Was a new lift, so I went easy on it

Yesterday's Dinner: Pan Seared Scallops and Black Pepper Beef with Vegetable Lo Mein

**LunaLifts** · 01-26-2018, 01:37 PM

Those lat drills look awesome! Seems like a great way to practice activating a muscle group in an exercise where it's not the target group.

**Partyrocking** · 01-26-2018, 04:36 PM

Originally Posted by LunaLifts

Those lat drills look awesome! Seems like a great way to practice activating a muscle group in an exercise where it's not the target group.

Now, I just need to figure out how to engage my lats w/o the bands.

Today's Workout: Incline Bench Day (JNT W1D4)

Weigh in: 169.0

Warmup: Assault Bike, Kettlebell Swings, Lat Drills, Pullups

Lat Drill #1

Lat Drill #2

Incline Bench
5x45, 3x65, 2x80, 1x95, 10x110-new 10RM, 2x6x87.5, 1x10x87.5(AMRAP)

My top set was ugly. I kept bouncing the bar off my chest. Need to work on controlling the weight better

Seal Rows
4x10x40lbs

Back was fried.

CGBP
15x95-new 15RM, 3MRS (7, 4, 3)

I lose so many reps when pressing.

Asst. Chinups
7, 3MRS (5, 4, 3)

I was supposed to do 15, but I could only get 7 clean ones.

Cable Flies
20x9.5- new 20RM, 3MRS( 14, 11, 10)

Pumped to the max

Reverse Flies
20x5.5-new 20RM, 3MRS(17, 15, 13)

Delts fried

Lat Raises
5x20-new 20RM, 3MRS(14, 12, 12)

Burnout complete

Tonight's Dinner: Spicy Sausage w/ Penne, Cauliflower, Celery, Carrots, and Zucchini

**Partyrocking** · 01-27-2018, 03:23 PM

Today's Workout: Bro Day (GZCL W1D5)

Weigh in: 169.4

Warmup: 5 min elliptical, lat drills, pullups

Machine Rows
5x10x80lbs

Light and fast.

Lat Pulldowns
5x10x80lbs

Kettlebell Swings
5x10x32kg

Crushed it!

Hanging Ab Raises
3x10

Had to swing a bit at the end.

Tricep Pushdowns
3x12x25

Easy

Hammer Curls
3x12x22.5

A bit too heavy

I had to stay on the small side of the gym as the football players were in today. Wasn't a big deal, just the small side got crowded. All the weekend warriors were in.

Tonight's Dinner: Yogurt Marinated Chicken Thigh over Dal Palak, Roasted Veggies, and Basmati Rice

**thehobbes** · 01-27-2018, 05:34 PM

What do the lat drills do? Looks like the goal is to keep the bar in its normal path while you fight the backwards pull.

**Partyrocking** · 01-28-2018, 05:14 AM

They're supposed to help be engage my lats, so that my back is tighter when I bench.

**thehobbes** · 01-28-2018, 05:15 PM

Originally Posted by Partyrocking

They're supposed to help be engage my lats, so that my back is tighter when I bench.

Nice! I've never seen those before.

**k41m** · 01-29-2018, 04:38 AM

I love your meals, mine are really boring in comparison haha.

**bbowsh54** · 01-29-2018, 08:44 AM

Originally Posted by Partyrocking

Yesterday's Workout: Deadlift Day (JNT W1D3)

Weigh in: 170.8

Warmup: Assault Bike, Kettlebell Swings, Lat Drills

Lat Drill #1

Lat Drill #2

Not sure if I did these right, but my back was sore at the end.

Deadlifts
5x135, 2x185, 1x225, 1x245, 10x280-new 10RM, 2x6x230, 1x8x230(AMRAP)

First time deadlifting more than 6 reps. Woo, that 10RM kicked my butt. The back off sets went fine.

SSB Squats
4x10x105

I was gasping for air by the end.

SSB Good Mornings
1x15x70(15RM), 3MRS (13, 11, 10)

Did just the bar. Was hard enough

Step Ups
15x45, 3MRS (12, 11, 10)

Haven't done step ups in 2+ years. Used just the bar.

GHR
15, 3MRS (12, 10, 7)

Was supposed to do 20, but my hamstrings were not having it

Leg Extensions
1x20x35, 3MRS (14, 12, 11)

40 was too hard on Monday, so I dropped back.

Russian Twists
4x20x7.5

Was a new lift, so I went easy on it

Yesterday's Dinner: Pan Seared Scallops and Black Pepper Beef with Vegetable Lo Mein

Excellent work, Partyrocking!!! You're killing it in here!!

"Pan Seared Scallops and Black Pepper Beef with Vegetable Lo Mein" Sounds SOOOO Delicious.

Great "Bro Day" on the 27th...

Happy Training!

**Partyrocking** · 01-29-2018, 03:43 PM

Originally Posted by thehobbes

Nice! I've never seen those before.

Neither have I. Hoping for bench gainz!

Originally Posted by k41m

I love your meals, mine are really boring in comparison haha.

Howdy! I just steal recipes online and wing it with whatever's in my house.

Originally Posted by bbowsh54

Excellent work, Partyrocking!!! You're killing it in here!!

"Pan Seared Scallops and Black Pepper Beef with Vegetable Lo Mein" Sounds SOOOO Delicious.

Great "Bro Day" on the 27th...

Happy Training!

Happy Training Bowser!

So I woke up feeling fine, but after I got to the gym, my knee started hurting as soon as I started going up the stairs. F*** that. Did my lifts as usual.

Today's Workout: Squat Day (JNT W2D1)

Weigh in: 169.6

Warmup: Assault Bike, Lat Drills, Pullups, Kettlebell Swings

Squats
5x45, 3x95, 2x135, 1x185, 1x230, 8x255-new 8RM, 2x5x212.5, 1x7x212.5-AMRAP

Ooh that 8RM got me good.

SLDLs
4x8x150

Wore me out!

Single Leg Leg Press
12x315-new 12RM, 3MRS(10, 10, 8)

Pretty smooth.

Glute Bridge
12x115-new 12RM, 3MRS(10, 10, 8)

Ooh the burn!

Leg Extensions
18x37-new 18RM, 3MRS(14, 11, 10)

Went easy on these as my right knee was acting up.

Leg Curls
18x72-new 18RM, 3MRS(13, 11, 10)

A bit too much momentum.

Standing Calf Raise
18x105-new 18RM, 3MRS(15, 12, 10)

Hopefully my calves won't be sore for the next 3 days.

Tonight's Dinner: Deep Dish Chicken Pizza w/ Pear, Cabbage, and Feta Salad

**thehobbes** · 01-29-2018, 04:17 PM

Mirin' 255x8, hot damn.

Whoa, never noticed until now that you write your numbers backwards. My brain is melting now.

**Partyrocking** · 01-29-2018, 04:49 PM

I always right sets x reps x weight. The program I'm doing is written reps x sets, but I always reverse it my notes or else I'll do it wrong.

It feels so good to be able to squat normally again.

**SophieM** · 01-30-2018, 03:26 AM

Originally Posted by thehobbes

Nice! I've never seen those before.

Me either. I don't even think I could set them up.

**mavd** · 01-30-2018, 08:11 AM

Originally Posted by thehobbes

Mirin' 255x8, hot damn.

Whoa, never noticed until now that you write your numbers backwards. My brain is melting now.

Sheeeiiiiiit..... that's "backwards"? I do it wrong too. I write like I would say it "3 sets of 8 reps at 45 pounds" is therefore 3x8x45.

**Partyrocking** · 01-30-2018, 04:39 PM

Originally Posted by SophieM

Me either. I don't even think I could set them up.

The second drill could be done on any rack. The first one needs something from the top, e.g. a pullup bar.

Originally Posted by mavd

Sheeeiiiiiit..... that's "backwards"? I do it wrong too. I write like I would say it "3 sets of 8 reps at 45 pounds" is therefore 3x8x45.

That's it.

Today's Workout: Bench Day (JNT W2D2)

Weigh in: 169.8

Warmup: Assault Bike, Lat Drills, Pullups,

Bench Press
5x45, 3x75, 2x100, 1x120, 6x137.5-new 6RM, 2x5x115, 1x6x115-AMRAP

I was supposed to go for a new 8RM, but I overshot it. I might go for a new 8RM next week or I'll go for 6x140, depending on how I feel.

Barbell Rows
4x10x105

A bit heavy.

DB Shoulder Press
12x27.5-new 12RM, 3MRS(6, 5, 5)

A bit better than last week.

SS Dips
9, 3MRS(6, 6, 6)

Was supposed to do 12. Oh well.

Facepulls
18x23-new 18RM, 3MRS(15, 12, 10)

Ooh the burn.

Tate Presses
18x22.5-new 18RM, 3MRS(10, 8, 8)

Smoother than last week.

Curls
18x47.5-new 18RM, 3MRS(8, 8, 8)

Ouch!

My Animal Swag is here. Once my phone stops being a jerk, I'll upload pics.

**Partyrocking** · 02-01-2018, 06:27 AM

Happy February!

Pre-workout Selfie

**Fiction2Fitness** · 02-01-2018, 11:19 AM

Happy February and yay for pre-workout selfie.

I write them as setsxrepsxweight too. But the excel sheet I use with the program I was following before (not just using it for numbers and rep schemes) is repsxsetsxweight. Had to make sure when I was doing the program not to mix them up.

**Partyrocking** · 02-01-2018, 04:01 PM

Originally Posted by Fiction2Fitness

Happy February and yay for pre-workout selfie.

I write them as setsxrepsxweight too. But the excel sheet I use with the program I was following before (not just using it for numbers and rep schemes) is repsxsetsxweight. Had to make sure when I was doing the program not to mix them up.

I would mix them up, every time, unless I redid the spreadsheet.

Today's Workout: Deadlift Day

Weigh in: 168.4

Warmup: Assault Bike, Planks, Kettlebell Swings

Deadlifts
5x135, 2x185, 1x225, 1x255, 1x275, 8x305-new 8RM, 2x5x245, 1x7x245(AMRAP)

Deadlifts were a bit messy. Need to clean them up next week.

SSB Squats
4x8x110

Ooh they were hard.

SSB Good Mornings
12x80-new 12RM, 3MRS (10, 9, 9)

Pretty smooth.

Step Ups
12x50-new 12RM, 3MRS (12, 12, 10)

Sandbagged these a little.

Leg Extensions
18x40-new 18RM, 3MRS (14, 13, 11)

Ouch!

GHR
18, 3MRS (12, 12, 12)

Crushed it.

Russian Twists
4x18x15lbs

Still too easy.

Cable Kickbacks
1x25x11

Maybe someday my glutes will grow.

This came in the mail today.

Excited to try it out.

Tonight's Dinner: Spiced Scallops over Basmati Rice

**Partyrocking** · 02-02-2018, 05:12 PM

Today's Workout: Incline Bench Day (JNT W2D4)

Weigh in: 170.4

Warmup: Assault Bike, Kettlebell Swings, Chinups, Lat Drills

Incline Bench
3x65, 2x85, 1x95, 8x115-new 8RM, 2x5x95, 1x8x95(AMRAP set)

Better control and bar path.

Seal Rows
4x8x45

Crushed it!

CGBP
12x105, 3MRS (3, 3, 3)

Lost so much volume on the MRS sets.

Asst. Chinups
8, 3MRS(4, 5, 4)

Slightly better than last week.

Cable Flies
18x11-18RM, 3MRS(10, 7, 7)

Slight elbow pain

Reverse Flies
18x6.5-18RM, 3MRS(13, 11, 10)

So pumped

Lat Raises
18x7.5-18RM, 3MRS (11, 9, 8)

Crushed it

Tonight's Dinner: Turkey Burger on English Muffin with Roasted Potato Salad and Cauliflower

Got some new protein tonight. It came w/ this shirt.

I had a shake of the Vanilla with Snickers. Good, but it's pretty thin. May add xanthan gum next time.

Also

**thehobbes** · 02-03-2018, 08:06 AM

Good work on incline bench - reps look smooth!

Ohhhh man that shirt is wicked!

**Partyrocking** · 02-03-2018, 04:45 PM

Today's Workout: Bro Day (JNT 2.0 W2D5)

Weigh in: 169.8

Warmup: Goblet Squats, Chinups,

Machine Rows
5x8x88lbs

Crushed it!

Lat Pulldowns
2x8x82.5, 3x8x90

Easy!

Kettlebell Swings
5x10x79.5lbs

Hanging Ab Raises
4x8

Tricep Pushdowns
3x10x30

Hammer Curls
7x25/7x20, 2x10x20

The 25s were a bit too heavy.

Tonight's Dinner: Braised Chicken Thighs over Sweet Potato Gnudi

**Partyrocking** · 02-05-2018, 03:57 PM

Today's Workout: Squat Day (JNT W3D1)

Weigh in: 170.0

Warmup: Assault Bike, Pullups, Kettlebell Swings

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 6x275-new 6RM, 2x4x227.5, 1x5x227.5(AMRAP)

I felt dead after the 6RM.

SLDL
4x6x165lbs

OOh!

Single Leg Leg Press
10x325-10RM, 3MRS (8, 8, 8)

Crushed it!

Glute Bridge
10x125-10RM, 3MRS (8, 8, 8)

Ouch!

Leg Extensions
15x44-new 15RM, 3MRS(11, 9, 8)

Quads on fire

Leg Curls
15x80-new 15RM, 3MRS(11, 10, 10)

Ooh my hammies!

Standing Calf Raises
15x115-new 15RM, 3MRS(13, 11, 9)

Ooh my calves are burning!

Tonight's Dinner: Deep Dish Pizza w/ Asparagus and Brussels Sprouts

**thehobbes** · 02-05-2018, 04:58 PM

Wow, great job on hitting 275x6!

**LunaLifts** · 02-06-2018, 07:03 AM

Yay for free shirt. Good lifting in here, nice job on the 6rm.
And yay for Zeus pic! He's so cute!

**Partyrocking** · 02-06-2018, 12:19 PM

Originally Posted by thehobbes

Wow, great job on hitting 275x6!

Thanks.

Originally Posted by LunaLifts

Yay for free shirt. Good lifting in here, nice job on the 6rm.
And yay for Zeus pic! He's so cute!

He is, but he's so spoiled. He's now sleeping- tired from eating too much peanut butter.

Speaking of free swag, this came in the mail today.

Have heard great things about this brand. Will try tonight.

**Partyrocking** · 02-06-2018, 04:43 PM

Today's Workout: Bench Day (JNT W3D2)

Weigh in: 169.0

Warmup: Assault Bike, Pullups, Kettlebell Swings, Lat Drills

Bench Press
2x5x45, 3x75, 2x100, 1x120, 6x140-new 6RM, 2x4x125, 1x5x125-AMRAP

Bench was better. Still need to work on lat engagement, but I think my positioning is better.

Barbell Row
4x6x115

Elbows were a bit sore during these.

Db Shoulder Press
10x30-new 10RM, 3MRS (6, 5, 4)

Getting better.

Dips
5, 3MRS (5, 4, 4)

No slingshot this week.

Facepulls
15x26-new 15RM, 3MRS (13, 12, 10)

Ooh Pump!

Tate Press
15x25-new 15RM, 3MRS (8, 6, 5)

Curls
15x50-new 15RM, 3MRS (9, 7, 7)

Chiro had me working on my pressing. I see a lot more pushups in my future.

Tonight's Dinner: Pan Seared Scallops over Veggie Lo Mein

**LunaLifts** · 02-07-2018, 05:14 AM

Ooo, nice samples! Chocolate PB sounds good, and I'm sure the chocolate cookie one is basically just chocolate, but the cookie on the package looks yum.

Originally Posted by Partyrocking

Chiro had me working on my pressing. I see a lot more pushups in my future.

Ew. Lol.
I did a few two days ago for the first time in a few months, and my anterior delts are still sore af.

**thehobbes** · 02-07-2018, 05:32 PM

The 6 rep maxes on your lifts is strong all around.

**Partyrocking** · 02-08-2018, 03:32 PM

Originally Posted by LunaLifts

Ooo, nice samples! Chocolate PB sounds good, and I'm sure the chocolate cookie one is basically just chocolate, but the cookie on the package looks yum.

It basically was chocolate, but it's a pretty good chocolate.

Originally Posted by thehobbes

The 6 rep maxes on your lifts is strong all around.

Thanks.

Today's Workout: Deadlift Day (JNT 2.0 W3D3)

Weigh in: 170.4

Warmup: Assault Bike, Cobra Pose, Kettlebell Swings, Planks

Deadlifts
5x135, 2x185, 1x225, 1x275, 6x325-new 6RM, 2x4x250, 1x6x250-AMRAP

I was supposed to do 260 for the back off sets, but I can't math good.

SSB Squats
4x6x125

I put the bar on the rack backwards. Took forever to figure that one out.

SSB Good Mornings
10x90-new 10RM, 3MRS (8, 8, 8)

Pretty smooth!

Step Ups
10x60, 3MRS(8, 8, 8)

Went easy on the right side.

Leg Extensions
15x46-new 15RM, 3MRS(10, 10, 10)

Quads are burning!

GHR
15x5-new 15RM, 3MRS(10, 10, 10)

OOH my hams!

Russian Twists
4x15x25

Crushed it!

Cable Kickbacks
10x20, 12x15, 15x12

Trying to get my glutes to grow. They're so tiny compared to my legs.

My new Tuff N Tiny Swag arrived!

Tandoori Chicken over Punjab Eggplant, Roasted Cauliflower, Asparagus, and Basmati Rice

**thehobbes** · 02-08-2018, 05:12 PM

^^^Those shirts look awesome! You got me looking at their website now. Oooo is there where that one purple shirt came from?!

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