Fat Girl Gets Fit

[thehobbes]

Nice volume at 250 even though accidental. What wt were you shooting for on the last sets?

[Partyrocking]

Nice volume at 250 even though accidental. What wt were you shooting for on the last sets?

I was supposed to do 260.

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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?

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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

[kayleethaurus]

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.

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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.

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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

[Partyrocking]

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.

[Partyrocking]

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

[Partyrocking]

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.