Fat Girl Gets Fit

[Partyrocking]

What wt are you cutting to?

Right now, I'm cutting to <158.7. Long term, I want to get into the 140s.

Nice workout. Good luck with making weight!

Thanks.

[Partyrocking]

Today's Workout: VDIP W2D5

Weigh in: 160.4

Weigh in: Elliptical + Mobility Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x205, 1x225, 245(10, 5, 5)

New 10RM achieved. +10lbs from last year.

Dips SS Kettlebell Swings
12, 10, 8; 106(17, 15, 15)

Dips went better this week.

Tri Set: Lat Pulldown, Standing Calf Raises, Db Curls
3x15x90; 3x15x135; 3x15x17.5

Crushed it.

IG Videos

[Partyrocking]

Today's Workout: VDIP W2D6

Weigh in: 160.8

Warmup: Elliptical, mobility drills, facepulls

Strict Press
3x45, 2x55, 1x65, 1x75, 80(7, 4, 4)

These were tough, but I got 15 reps.

Belt Squats SS Barbell Row
3x12x90; 3x12x130

The rows felt heavy to me. It wasn't until I got home that I realized that I was supposed to do 120. Lol.

Tri Set: Facepulls, Ab Wheel, Standing Leg Curl
3x20x50; 3x10; 3x15x30

The leg curl machine was in use, so I did them standing instead. I can do 40lbs next time.

IG Videos

[Partyrocking]

Today's Workout: VDIP W3D1

Weigh in: 161.7

Warmup: Elliptical, Mobility Drills, Plank

Deadlifts
5x45, 3x135, 2x185, 1x225, 1x275, 310(10, 5, 5)

New 10RM achieved. My deadlifts were on fire.

DB Incline Bench SS Step Ups
50(10, 8, 7); 25(12, 10, 10)

The bench felt a little heavy. I think I'll hold at 50 and try to get more reps next week.

Tri Set: Facepulls, GHR, Ab Wheel
33(20, 17, 15), 3x15x30, 3x10

The ab wheel was killer.

IG Videos

[thehobbes]

Damn that's a crazy 10 rep max DL.

Edit: Want to get into the 140s, do you want to compete in a lighter class or what? I'd think cutting that low would take a major strength hit. Depends, I hate going any lower than 150.

[Fiction2Fitness]

Damn that's a crazy 10 rep max DL.

Edit: Want to get into the 140s, do you want to compete in a lighter class or what? I'd think cutting that low would take a major strength hit. Depends, I hate going any lower than 150.

Damn crazy indeed. Good question though too. I've competed in the 148 class once thus far so maybe.

[Partyrocking]

Damn that's a crazy 10 rep max DL.

Edit: Want to get into the 140s, do you want to compete in a lighter class or what? I'd think cutting that low would take a major strength hit. Depends, I hate going any lower than 150.

I have too much visceral fat. Even at 150, I had a good amount. Not sure how far, I'll have to cut, but I'm guessing I'll have to get down to at least 140. before I can start bulking

Damn crazy indeed. Good question though too. I've competed in the 148 class once thus far so maybe.

I'm not changing weight classes. 63kg is too low for me (139) to compete in, but I want to be a leaner 72kg, so I'm trying to get the fat off this year, so I can put on some more mass next year.

[Partyrocking]

Today's Workout: VDIP W3D2

Weigh in: 163.5

Warmup: Elliptical, Mobility Drills, Overhead Extensions

Bench Press
5x45, 3x65, 2x95, 1x115, 135(6, 4, 4)

I got 3 more reps this time (w/ 135). Will repeat this weight on Thursday.

Belt Squats SS Machine Row
95(12, 12, 12); 110(12, 11, 10)

The belt squats were tough, but I didn't lose any reps.

Tri Set: Glute Drive, Tricep Pushdowns, Hanging Abs
3x16x90, 3x15x60, 3x12

Crushed them.

IG Videos

[thehobbes]

Great job on the bp increase!

I have too much visceral fat. Even at 150, I had a good amount. Not sure how far, I'll have to cut, but I'm guessing I'll have to get down to at least 140. before I can start bulking

That's scary, I bet you're gonna be jacked as fuk at 140ish.

[Partyrocking]

Great job on the bp increase!

That's scary, I bet you're gonna be jacked as fuk at 140ish.

I hope so.

Today's Workout: VDIP W3D3

Warmup: Jump squats, mobility drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 255(8, 4, 4)

Tied my 8RM from last year. Will push for 1-2 more reps on Friday.

Strict Press SS SLDL
3x45, 1x65, 70(10, 8, 7); 3x10x165

Did pretty well with the strict press. I went easy on the SLDL as my back was sore from the squats.

Tri Set: Lat Pulldown, Seated Calf Raise, Ez Curl
3x15x115, 3x20x65, 3x15x35

Surprisingly, the calf raises were the hardest part.

Squat Video

[thehobbes]

Great depth and consistency on those squats, Party. Kinda hurting my brain now that I know you have a real people name and your legit name in life isn't Partyrocking lmao.

[Partyrocking]

Great depth and consistency on those squats, Party. Kinda hurting my brain now that I know you have a real people name and your legit name in life isn't Partyrocking lmao.

LOL. I get confused every time someone uses a given name on here.

Today's Workout: VDIP W3D4

Warmup: Stepper, Mobility Drills

Bench Press
5x45, 3x65, 2x85, 1x105, 135(7, 4, 4)

I finally got 15 reps. I'll go up to 140 on Tuesday, and will most likely need 4 sets to get to 15.

Hack Squats SS One Arm DB Row
3x12x55; 3x10x70

The hack squat hurts my knees if I don't wear knee sleeves. IDK why.

Tri Set: Glute Drive, Tricep Pushdown, Hanging Abs
3x15x100; 3x15x70; 3x12

These left me a bit winded.

IG Videos

[thehobbes]

Way to rampage bp! Yeah luckily for me my parents actually named me Ham because they were hungry.

[Fiction2Fitness]

I'm not changing weight classes. 63kg is too low for me (139) to compete in, but I want to be a leaner 72kg, so I'm trying to get the fat off this year, so I can put on some more mass next year.

Ah... That makes sense too. That's what I need to do. Get rid of the excess visceral fat so can do a proper bulk in the future. What are the classes you compete in? Just curious cause the ones I've seen have been 123, 132, 148. I like 132 but if I was the proper weight for my height would be in 123.

[Partyrocking]

Way to rampage bp! Yeah luckily for me my parents actually named me Ham because they were hungry.

Ah... That makes sense too. That's what I need to do. Get rid of the excess visceral fat so can do a proper bulk in the future. What are the classes you compete in? Just curious cause the ones I've seen have been 123, 132, 148. I like 132 but if I was the proper weight for my height would be in 123.

I was in the 185 class. I'm now in the 158 class. The 185 class is more popular at my height, but locally, it's not very competitive. Only 2-3 lifters at each local meet. The 158 class will have 10-15 people. Way more fun.

Today's Workout: VDIP W3D5

Warmup: Exercise Bike, Mobility Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 255(10, 5, 5)

New 10RM. These squats felt pretty awesome.

Dips SS Kettlebell Swings
3x8; 3x20x80lbs

The dips were kind of meh this week. Thinking of doing a machine press instead next week. The swings were easy.

Tri Set: Lat Pulldown, Calf Raises, DB Curls
3x12x120; 3x20x220; 3x15x20

Did the calf raises on the leg press.

IG Videos

[Partyrocking]

Today's Workout: VDIP W3D6

Warmup: Mobility Drills

Strict Press
5x45, 3x55, 2x65, 85(5, 5, 4)

Did pretty well with these. My expectations weren't that high, tbh.

Belt Squat SS Barbell Row
3x12x100; 125(12, 12, 10)

Pretty solid. Mid back was sore though.

Leg Curls, Facepulls, Ab Wheel
90(15, 12, 10); 3x15x60; 3x10

Not a big fan of the leg curl machine at this gym.

Press Video

I'm 4 weeks out. Get READY!

[thehobbes]

That is indeed some solid strict press. You have some decent shoulder strength, Party.

[Partyrocking]

That is indeed some solid strict press. You have some decent shoulder strength, Party.

I'm getting there. I remember when I couldn't do 1x85.

Today's Workout: VDIP W4D1

Weigh in: 160.8

Warmup: Elliptical + mobility drills

Deadlifts
4x45, 3x135, 2x185, 1x225, 1x275, 320(8, 2, 2, 3)

I got a new 8RM (old one was 305). Not sure what happened on my next sets. My reps tanked dramatically.

Incline DB Press SS Step Ups
55(7, 5, 4, 4); 3x10x30

The DB Bench was hard. Step ups were pretty smooth.

Tri Set: Facepulls, Ab Wheel, GHR
3x15x70; 3x10; 3x10x35

The gym I was at today didn't have a GHR bench, so I had to use a hyperextension bench instead. It was awkward.

IG Videos

[Partyrocking]

Tuesday's Workout: VDIP W4D2

Warmup: Elliptical, Mobility Drills

Bench Press
5x45, 3x65, 2x85, 1x105, 1x125, 140(5, 4, 3, 3)

Bench is slowly increasing. I started at 5x135.

Belt Squat SS High Row
3x12x105; 3x12x70

These were pretty smooth.

Tri Set: Glute Drive, Hanging Abs, Tricep Pushdowns
3x15x110; 3x10, 3x15x70

Rocked it.

IG Videos

[Partyrocking]

Today's Workout: W4D3

Weigh in: 160.3

Warmup: Jump Squats, Mobility Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 265(7, 4, 4)

I was hoping for 8 today, but my back was still sore from Monday.

SLDL SS Machine Press
3x10x170; 3x12x25

There's weren't too hard.

WG Lat Pulldown, Standing Calf Raises, Ez Curl
80(15, 12, 10); 3x15x135, 3x12x40

Rocked it.

IG Videos

[Fiction2Fitness]

Looks like things are going well. Wow, I haven't done calf work in so many months... With you on the soreness, even though not new to any of the lifts I was feeling it after Sunday's session.

[Partyrocking]

Looks like things are going well. Wow, I haven't done calf work in so many months... With you on the soreness, even though not new to any of the lifts I was feeling it after Sunday's session.

The fatigue is starting to catch up to me. I'm going to start reducing the volume next week.

Today's Workout: VDIP W4D4

Weigh in: 159.7

Warmup: Mobility Drills

Bench Press
5x45, 3x65, 2x85, 1x105, 1x125, 140(5, 4, 3, 4)

+1 rep from Tuesday. I'll take it.

Hack Squats SS One Arm DB Row
3x12x60; 3x10x75

No elbow pain this time.

Tri Set: Glute Drive, Hanging Abs, Tricep Pushdown
110(15, 15, 16); (13, 12, 12); 3x15x70

Managed to rock these out.

IG Videos

[Partyrocking]

Today's Workout: VDIP W4D5

Weigh in: 160.3

Warmup: Jump Squats, Mobility Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 265(8, 4, 4)

New 8RM achieved!

Lever Chest Press SS Kettlebell Swings
3x12x30 SS 80(25, 20, 20)

Could have done more on the chest press.

Tri Set: Lat Pulldown, Seated Calf Raises, DB Curls
3x16x110, 3x25x45, 3x12x20

Banged these out quickly.

IG Videos

[Partyrocking]

VDIP W5D1

Weigh in: 160.5

Warmup: Mobility Drills

Deadlifts
5x135, 3x185, 1x225, 1x275, 1x315, 3x340, 3x1x340

It's peaking time. Deadlifts felt a bit heavy, but I haven't touched this much weight in a year.

DB Incline Bench SS Step Ups
2x10x45; 2x10x30

I backed off the weight today.

Tri Set: Facepull, Ab Wheel, Leg Curl
70(20, 15; 2x10; 90(15, 12)

I did the facepulls seated today. So much better.

IG Videos

[thehobbes]

Awesome weight on the deadlifts brohametta! You are a beast of RAGE!!

[Partyrocking]

Awesome weight on the deadlifts brohametta! You are a beast of RAGE!!

Thanks! I'm excited for next weeks deads. I should have access to a better bar.

Today's Workout: VDIP W5D2

Weigh in: 159.8

Warmup: Exercise Bike, Mobility Drills

Bench Press
5x45, 3x75, 2x105, 1x125, 3x145, 3x1x145

Set up felt better on this bench (it's higher). My hip, though was cranky.

High Row
2x12x55

Did these with a cable machine.

Tricep Pushdown
40(15, 12)

This machine is heavier than the other one I use.

Hanging Abs
2x12

Belt Squat
2x12x90

Didn't push too hard with these.

Glute Drive
2x15x90

Went kind of easy on these ones as well.

IG Vid

[Partyrocking]

Today's Workout: VDIP W5D3

Weigh in: 158.6-YEAH. This is where I need to be for my meet.

Warmup: Jump Squats, Mobility Drills

Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 3x275, 3x1x275

My hip was cranky. Not so much during the squats, but before and after.

SLDL
2x10x185

Crushed it

Machine Shoulder Press
2x10x30

Smooth

Lat Pulldown, Seated Calf Raise, Ez Curl Abs
2x15x110; 2x20x50; 2x12x40

IG Videos

[Partyrocking]

Yesterday's Workout: VDIP W5D4

Warmup: Elliptical, Facepulls, Mobility Drills

Bench Press
5x45, 3x65, 2x85, 1x105, 1x125, 3x150, 3x1x150

First set was a little shaky.

One Arm DB Row
2x10x70

Pretty smooth.

Hack Squats
2x12x50

Knees were a little cranky.

Glute Drive, Pushdowns, Hanging Abs
2x15x100; 2x15x80; 2x12

Crushed them.

Went out to dinner last night.

[LunaLifts]

Oh boy, I can only imagine you getting down to the 140s looking beastly, only to go on and add more muscles. You're going to be trowing fully loaded bars across the gym.

Nice lifting, and good looking food pics. Congrats on hitting your meet weight.

[FallenAngel80]

Awesome deadlifts, and food!