Fat Girl Gets Fit

[Partyrocking]

Today’s Workout: Deadlift Day (GZCL W2D3)



Weigh in: 171.5

Warmup: Assault Bike, Goblet Squats, Kettlebell Swings, Pullups, Bear Crawls



Deadlifts
5x135, 1x225, 3x275, 2x2x285, 2x1x295, 5x295 (AMRAP)

Added 2 reps to my amrap from last week.

Db Rows
3x6x60, 1x10x60

The amrap set was hard on my left hand. May need straps next week.

Lat Pulldowns
3x6x80, 1x10x80

Easy!



Triset: Kettlebell Swings, Lat Pullins, Hanging Abs
3x15x61, 3x13x20, 3x10

Crushed it

Hip Stretches

Were evil

Tonight’s Dinner: Chicken Parm Casserole w/ Focaccia Bread

[SophieM]

That casserole looks amazing!!

[Partyrocking]

That casserole looks amazing!!

It was good (and easy to make).

Today’s Workout: Bench Day (GZCL W2D4)

Weigh in: 172.5

Warmup: Assault Bike, Waiter’s Walks, Pullups



Bench Press
5x45, 3x75, 2x105, 3x137.5, 2x2x142.5, 2x1x147.5, 5x147.5 (RPE 10)

I should have stopped at 4, but I really wanted the 5th rep. Barely got it.

Barbell Row SS DB Incline Press
3x6x80, 1x10x80; 3x6x45, 1x8x45

Will go up on the row next week and hold the db press at 45.

Pec Flies, Reverse Flies, Lat Raises
3x15x16 (different machine), 3x15x10 (different machine), 3x15x7.5

I dropped the weight on the lat raises as 10lbs felt very heavy last week.

Stretches of doom

Had Chinese Food for dinner. This was just bowl 1 (had like 3 or so)

[Partyrocking]

Today’s Workout: Squat Day (GZCL W2D5)

Weigh in: 173.0

Warmup: Assault Bike, Kettlebell Swings, Goblet Squats, Pullups



Squats
5x45, 3x95, 2x135, 1x195, 3x235, 2x2x242.5, 2x1x250, 5x250 (AMRAP)

Squats felt great today. Was roaring and ready to go.



Good Mornings SS Front Squats
3x6x100, 1x9x100; 3x6x100, 1x8x100

GMs felt better this week. Front squats too. Back was a bit sore afterwards.



GHRs SS Leg Extensions
3x13; 3x15x34

Ooh the pumps!

Pallof Press
3x10x24

Pretty good

4 Bike Sprints

Stretching

[Partyrocking]

Had Dinner at Marta last night.









And Dessert at Morgenstern’s

[Partyrocking]

[size=+2]Today’s Workout: Squat Day (GZCL W3D1)



Weigh in: 173.7

Warmup: Assault Bike, Kettlebell Swings, Pullups



Squats
5x45, 3x95, 2x135, 1x205, 3x240, 2x2x247.5, 2x1x255, 3x255

These moved okay. Felt stronger on Friday, but I usually squat better with a bit of fatigue.

RDLs SS Single Leg Leg Press
3x6x145, 1x8x145; 3x6x335, 1x8x335

The leg presses were hard. My bad. I was supposed to do 275 and not 335.

Leg Extensions SS Leg Curls
3x12x37; 3x15x70

Crushed it!

Standing Calf Raises
3x15x90

Still hard to balance with these.

Hip stretches

Tonight’s Dinner: Pan Roasted Bronzino over Roasted Potatoes, Beets, Tomatoes, and Chanterelles

[thehobbes]

Nice squats! Those numbers got back up there quick.

[Partyrocking]

Nice squats! Those numbers got back up there quick.

Thanks. My goal is to add at least 10lbs a month to my work sets for squats/deads and at least 5lbs/month to bench.

It’s pretty slow compared to how I’ve trained in the past, but I’m trying to find a way to stay consistent and not suffer any set backs.

Today’s Workout: Bench Day (GZCL W3D2)



Weigh in: 172.2

Warmup: Assault Bike, Waiter’s Walks, Pullups, Light Facepulls



2-Ct Pause Bench
5x45, 3x75, 2x105, 3x135, 2x2x140, 2x1x145, 5x145(AMRAP)

I fought for that 5th rep and I got it! Finally learning how to exert myself on bench.



Machine Row SS OHP
3x6x85, 1x10x85; 3x6x60, 1x8x60

These moved okay. OHP was tough (as always)

Tri Set: Facepulls, Pushdowns, Curls
3x15x23, 3x15x24, 3x10x22

Not sure if I’m getting a good workout with the cable curls. May change to dumbbells for the next cycle (program is in 4 week blocks).

Stretching

My chiropractor subjected me to more torture this morning.

Dinner: Turkey Cheeseburger on Potato Bread with Pasta, Chanterelles, and Pan Seared Onions

[thehobbes]

Bench looked very well controlled, looks like you're keeping tight on form. No jimmy legs in sight. I'm always seeing people doing the jimmy legs around here.

[Partyrocking]

Bench looked very well controlled, looks like you're keeping tight on form. No jimmy legs in sight. I'm always seeing people doing the jimmy legs around here.

Thanks. I changed my set up and am hoping it helps. Maybe I’ll actually get a bench PR someday

Today’s Workout: Deadlift Day (GZCL W3D3)

Weigh in: 172.1

Warmup: Assault Bike, Kettlebell Swings, Pullups



Deadlifts
5x135, 2x185, 1x225, 1x245, 3x280, 2x2x290, 2x1x300, 1x5x300(AMRAP)

These went pretty well. A bit of back rounding on the later reps, but I can fix that next week.

DB Rows
3x6x65, 1x10x65

Had to start using straps on my 3rd set. Grip was a bit fried from deadlifts

Lat Pulldowns
3x6x82.5, 1x10x82.5

Easy.

Tri Set: Kettlebell Swings, Lat Pullins, Hanging Ab Raises
3x12x70; 3x13x23; 3x11

Was winded after these

Stretches of doom

My new barbell was supposed to come today. I waited at the gym for over 2 hours and it didn’t come. Heck, it’s still not there and they close at 9. I think it will come tomorrow. It better be here by Friday. I have squats to do.

Tonight’s Dinner: Orange Chicken w/ Mango over Vegetable Lo Mein


I used all the veggies: broc****, celery, peppers, beets, beet greens, henna!

Ordered more Salt and Straw cuz America

[Partyrocking]

Today’s Workout: Bench Day (GZCL W3D4)

Weigh in: 172.1

Warmup: Assault Bike, Waiter’s Walks, Pullups



Bench Press
5x45, 3x75, 2x105, 3x140, 2x2x145, 2x1x150, 3x150

Arms were sore from Tuesday.

Barbell Row SS Db Incline Bench
3x6x85, 1x10x85; 3x6x45, 1x10x45

Hands were sore from yesterday’s deadlifts.

Tri Set: Cable Fly, Reverse Fly, Cable Lateral Raise
3x10x14; 3x10x9.3; 3x10x6.3

Was winded

Elliptical Intervals
5 minutes

Kind of boring but the assault bikes were in use.

Tonight’s Dinner: Hoisin Glazed Salmon over Roasted Veggies and Brown Rice

[Fiction2Fitness]

*stares at all of the food on the page*


Oh and great workout too.

[Partyrocking]

*stares at all of the food on the page*

It’s all about the food.



Today’s Workout: Squat Day (GZCL W3D5)

Weigh in: 172.2



Squats
5x40, 3x90, 2x130, 1x200, 3x240, 2x2x247.5, 2x1x255, 5x255

I used the fat bar, since my barbell still isn’t here

Good Mornings SS Front Squats
3x6x105, 1x10x105; 3x6x105, 1x8x105

Rocked it!

Leg Extensions SS GHR
3x15x37; 3x14

Gym was starting to get busy.

Pallof Presses
3x12x24

Slow and controlled

WHY UPS WHY?

So apparently, they decided to pay the seasonal driver less $$ this year, so fewer of them signed up. Thus, packages make it to their final destination hub, but they don’t get delivered. This is the third day that my barbell was “out for delivery” and yet, it’s still not here.

Tonight’s Dinner: Chicken Parm over Fettuccine

[thehobbes]

WHY UPS WHY?

So apparently, they decided to pay the seasonal driver less $$ this year, so fewer of them signed up. Thus, packages make it to their final destination hub, but they don’t get delivered. This is the third day that my barbell was “out for delivery” and yet, it’s still not here.

Ugh, I'm not UPS but something similar where I own the routes and I personally have to hire and pay seasonal guys for a couple months. Many MANY times we get people that do ok in training but then when the busy period starts they're like fark this, I'm out. I've been stuck many times where somebody quits on like December 15th and then I have to cover 2 routes myself and I'm staying out til 9pm every night. Every seasonal person I've ever hired says this is way more physical and the boxes way heavier and bigger than they could have imagined. Not many stick with it. Good luck bro-ham! Every time I deliver something awesome like Rogue power racks or barbells I honestly get pretty excited that it's going to make somebody's day.

[Partyrocking]

Ugh, I'm not UPS but something similar where I own the routes and I personally have to hire and pay seasonal guys for a couple months. Many MANY times we get people that do ok in training but then when the busy period starts they're like fark this, I'm out. I've been stuck many times where somebody quits on like December 15th and then I have to cover 2 routes myself and I'm staying out til 9pm every night. Every seasonal person I've ever hired says this is way more physical and the boxes way heavier and bigger than they could have imagined. Not many stick with it. Good luck bro-ham! Every time I deliver something awesome like Rogue power racks or barbells I honestly get pretty excited that it's going to make somebody's day.

Sounds rough. The drivers here are in the same boat. Since UPS couldn’t get as many seasonal drivers, their regular drivers are working 10-12 hour days, and when UPS try to pay them extra to do more, they said no, since they were too tired (also, their driving would become questionable with such long shifts).

IMO, UPS should change their computer system. Right now, it automatically says an item will be delivered the day after it reaches the final hub, when it may not actually get delivered for 2-3 days. I understand that they’re in a time crunch, but when they say, it’s coming today, people get all excited, only to not get anything.

But today was my day!

My barbell is finally here:






American Barbell did not **** around. They put foam on the end caps, wrapped it in plastic, put it in a cylinder, fixed it in place with metal caps, and then screwed on plastic caps.

It looks pristine. The knurling felt a bit light, but I can’t really judge it before deadlift day.

[Fiction2Fitness]

Yay for new barbell. It's so shiny! :-D

[thehobbes]

That's a BEAUTY of a barbell! I feel like I'd have to dress up all fancy to bench press with it.

[LunaLifts]

That cat meme is relateable af.

That's one gorgeous barbell.

[Partyrocking]

My new bar is so pretty

She feels great on my back ... dirty

The knurling is a bit light, but I was able to do RDLs just fine. The real test will be on deadlift day.

Today’s Workout: Squat Day (GZCL W4D1)



Weigh in: 171.8

Warmup: Assault Bike, Pullups, Goblet Squats, Kettlebell Swings



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x245, 2x2x252.5, 2x1x260, 3x260

Quad still feels funky. I kept rolling on it until the pain subsided, but that area’s tender to touch now. Will see chiro tomorrow. Hopefully, he doesn’t tell me not to squat. Will be so sad.

RDLs SS Leg Press
3x6x150, 1x10x150; 3x6x295, 1x10x295

No quad soreness here. Was a bit sloppy with the RDLs though.

Leg Extensions SS Leg Curls
3x12x40; 3x12x75

Ooh the burn!

Standing Leg Curls
3x15x95

Third set was hard.

Sprints on the Assault Bike

Hip stretches. Left hip was not happy.

Tonight’s Dinner: Trout en Papillote topped with a Mango Avocado Salsa served over Brown Rice and Veggies

[thehobbes]

My new bar is so pretty

She feels great on my back ... dirty

Bow chica wow wow!

[Partyrocking]

Rawr!

Today’s Workout: Bench Day (GZCL W4D2)

Weigh in: 172.5

Warmup: Assault Bike, Bear Crawls, Waiter’s Walks, Pullups



2-ct Pause Bench Press
5x45, 3x75, 2x105, 3x137.5, 2x2x142.5, 2x1x147.5, 3x147.5 (AMRAP)

Ooh, my chest was burning!

Machine Row SS OHP
3x6x95, 1x10x95; 3x6x65, 1x8x65

Crushed it



Tri Set: Facepulls, Tricep Pushdowns, Cable Curls
3x15x25, 3x15x26, 3x13x22

Feel the burn!

Tonight’s Dinner: Chicken Teriyaki over Vegetable Lo Mein

[Partyrocking]

Today’s Workout: Deadlift Day (GZCL W4D3)

Weigh in: 172.2

Warmup: Assault Bike, Kettlebell Swings, Pullups, Band Pull Aparts



Deadlifts
5x135, 3x185, 1x225, 1x255, 3x285, 2x2x295, 2x1x305, 4x305 (AMRAP)

These felt better than last week, but I still have some back rounding on the heavier sets. I think I need to work on keeping my rear delts down and back.

DB Rows
3x6x70, 1x10x70

Needed straps for these.

Lat Pulldowns
3x6x90, 1x10x90

The AMRAP set started to feel heavy.

Tri Set: Kettlebell Swings, Lat Pullins, Hanging Ab Raises
3x15x70; 3x15x23; 3x12

Crushed it.

Stretching.

Quad is still a bit tender, but it’s getting better.

[Partyrocking]

Today’s Workout: Bench Day (GZCL W4D4)

Weigh in: 172.4

Warmup: Assault Bike, Pullups, Bear Crawl, Waiter’s Walks



Bench Press
5x45, 3x75, 2x105, 3x140, 2x2x145, 2x1x150, 3x150 (AMRAP)

I couldn’t increase my AMRAP set from last week. Thinking of switching to Slingshot for a month, so I can get some overload work in.

Barbell Row SS DB Incline Press
3x6x90, 1x10x90; 3x6x50, 1x8x50

Did better with the DBs than I was expecting.

Tri Set: Cable Flies, Reverse Flies, Lateral Raises
3x10x22, 3x10x16, 3x10x10

Had to use a different machine again.

Stretching.

Quad issue is almost gone. Not sure why, but the back stretches my chiro gave me seem to be working.

My Ice Cream is here!



Tonight’s Dinner: Seared Scallops over Roasted Veggies and Brown Rice

[thehobbes]

Upper body is looking jacked and stacked. Slingshot has helped me a lot. At the very least it makes me very comfortable with extremely heavy wt, raw singles got so easy after that.

[Partyrocking]

Upper body is looking jacked and stacked. Slingshot has helped me a lot. At the very least it makes me very comfortable with extremely heavy wt, raw singles got so easy after that.

Good to hear.

Today’s Workout: Squat Day (GZCL W4D5)

Weigh in: 172.4

Warmup: Assault Bike, Kettlebell Swings, Chinups



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x245, 2x2x252.5, 2x1x260, 5x260

My quad was still a bit off, but I got all my reps.

Good Mornings SS Front Squats
3x6x110, 10x110; 3x6x110, 8x110

More quad trouble, but the GMs were easy.

Leg Extensions SS GHR
3x15x40; 3x15

The GHRs were brutal

Pallof Presses
3x12x25

I went out to a greek restaurant with the family. It was delicious

Spanakopita


Stuffed Meatballs


Black Bass


Mixed Grill Vegetables


Baklava

[Fiction2Fitness]

Lifts are looking strong. Food is amazing, as always. I haven't had baklava in a long time. So much envy right now. I could really go for some Greek food, well maybe over the weekend and not at 11 pm at night though in LA could probably find some even then.

[Partyrocking]

There are a lot of good restaurants near me that I haven’t tried yet. This winter, I’m going to try to hit them all. I’m still 12-13lbs under for my weight class, so I have room to grow.

[Fiction2Fitness]

There are a lot of good restaurants near me that I haven’t tried yet. This winter, I’m going to try to hit them all. I’m still 12-13lbs under for my weight class, so I have room to grow.

That is a great point to be at where you can gain a little before the meet. My goal is to get down to a weight where I have about 10lbs room to grow during prep.

[LunaLifts]

Omg these food pics.
There's a couple near-ist restaurants that I want to try but we end up at the same places. Or I'll think of one, but it'll be closed that day.

[Partyrocking]

Omg these food pics.
There's a couple near-ist restaurants that I want to try but we end up at the same places. Or I'll think of one, but it'll be closed that day.

Same here. I’m trying to visit as many good restaurants as possible before I start my cut.

Today’s Workout: Squat Day GZCL W5D1)

Weigh in: 174.8

Warmup: Assault Bike, Chinups, Kettlebell Swings



Squats
5x45, 3x95, 2x135, 1x185, 1x225, 3x245, 2x2x255, 2x1x265, 3x265(AMRAP)

These felt pretty good.



Deficit Deadlifts SS Bulgarian Split Squats
1x6x135, 3x6x145, 1x10x145; 3x6x20, 1x8x20

The deficits were easy, but the split squats were hell.

Leg Extensions SS Leg Curls
3x11x44; 3x15x75

Smooth Sailing

Seated Calf Raises
3x20x30lbs

I was too lazy to load up a bar, so I did these with dumbbells.

Tonight’s Dinner: Deep Dish Chicken Thigh Pizza