Fat Girl Gets Fit

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Conjugate Week 3: Max Effort Upper

Warmup: RDLs, Facepulls, Cable Crunches, Hanging Abs

Floor Press
5x45, 3x65, 1x75, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185

I barely got 185, so I know that was my max. I think I'm finally getting the hang of straning.

DB Incline Press
2x7x45

First day of these. Pretty alright.

Tri Set: Machine Row, DB Shoulder Press, and Pallof Press
3x10x85, 3x10x30, 3x10xRed Band

The cable machine wasn't available. The machine was okay.

Did some fluff work for my free time.

Free Time
Tricep Pushdowns: 3x10x33
Incline DB Curls: 3x10x15
Cable Flys: 3x10x14.4


Happy Thanksgiving Everyone!

IG Videos

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Conjugate Week 3: Dynamic Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, and Ab Raises

Squats
5x45, 3x95, 2x135, 1x185, 6x2x195

These were pretty alright.

Deadlifts
6x1x245

These were fast. Grip was solid.

SSB Box Squats
2x5x170

Did these beltless.

Tri Set: Kettlebell Swings, Cable Crunches, and Lat Pulldowns
3x10x80, 3x10x80, 3x6x110

I did a tri set to save time. Rocked them out quickly

IG Videos

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Conjugate Week 3: Dynamic Effort Upper

Warmup: GHR, Hanging Abs, Facepulls, Cable Crunches

Bench
5x45, 3x65, 1x95, 6x3x115

Did these at a max legal grip. Will add more variety next time.

DB Incline Bench
2x10x45

I'll go up to 50 next time.

Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
3x6x135, 3x5x35, 3x10xBlue Band

Lost some reps on the shoulder press. The db incline wore me out.

Free Time
DB Curls: 3x6x17.5
DB Skullcrushers: 3x10x17.5

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Conjugate Week 4: Max Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Reverse Band RDLs
5x45, 3x135, 2x185, 1x225, 1x275, 1x295, 1x315, 1x335, 1x355, 1x385, 1x420

I need to clean up my lockout, but I'm happy that I can hold on to 420lbs w/o my grip failing

SSB Box Squats
3x230, 5x210

I was fried from the deadlifts

Tri Set: Chinups, GHR, and Hanging Ab Raises
3xF (4, 3, 2), 3x10x25, 3x12

Took longer than I expected

Free Time
Overhead Squats 5x20
Paused Deadlifts 5x135, 3x185
Cossack Squats 8x15
Stretching


IG Videos

[FallenAngel80]

Conjugate Week 4: Max Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Reverse Band RDLs
5x45, 3x135, 2x185, 1x225, 1x275, 1x295, 1x315, 1x335, 1x355, 1x385, 1x420

I need to clean up my lockout, but I'm happy that I can hold on to 420lbs w/o my grip failing

SSB Box Squats
3x230, 5x210

I was fried from the deadlifts

Tri Set: Chinups, GHR, and Hanging Ab Raises
3xF (4, 3, 2), 3x10x25, 3x12

Took longer than I expected

Free Time
Overhead Squats 5x20
Paused Deadlifts 5x135, 3x185
Cossack Squats 8x15
Stretching


IG Videos

I saw the video of the deads on IG thinking they looked brutal lol. What do the reverse band deads help with?

[Partyrocking]

I saw the video of the deads on IG thinking they looked brutal lol. What do the reverse band deads help with?

The reverse bands make it easier to get the bar off the floor. Their help decreases throughout the lift.

[FallenAngel80]

The reverse bands make it easier to get the bar off the floor. Their help decreases throughout the lift.

Ah okay cool

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Conjugate Week 4: Max Effort Upper

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Axle Press
5x43, 1x53, 1x63, 1x68, 1x73, 1x78, 1x83, 1x93, 1x98-5lb PR

I weighed the axle; it was 43lbs.

DB Incline Press
2x5x55

First set was harder than the second

Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
3x6x155, 3x6x43, 3x10

The figure 8 straps made it hard for me to brace. I did the last two sets w/o them.

Free Time
Tricep Pushdowns: 3x10x40
Cable Curls: 10x50, 10x60, 6x60
Cable Flys: 3x10x30


IG Videos

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Conjugate Week 4: Dynamic Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, and Ab Raises

Squats
5x45, 3x95, 2x135, 10x2x160

These were pretty alright.

Deadlifts
10x1x215

These were fast. Grip was solid.

SSB Box Squats
2x5x160

These felt harder.

Tri Set: Pullups, GHR and Hanging Ab Raises
3x4, 3x15x17.6, 3x12

This was a tough one.

IG Videos

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Conjugate Week 4: Dynamic Effort Upper

Warmup: GHR, Hanging Abs, Facepulls, Cable Crunches

Bench
5x45, 3x65, 1x95, 10x3x100

I changed grips every 3 sets.

DB Incline Bench
3x7x50

These were hard

Tri Set: Barbell Row, BTN Shoulder Press, and Oblique Crunches
3x10x125, 3x6x53, 3x12

The rows were tough

Free Time
DB Curls: 3x10x15
Band Pull Aparts: 3x10x red band
Overhead Extensions: 3x10x25


IG Videos

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Conjugate Week 5: Max Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Reverse Band Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x265, 1x285, 1x315, 1x325, 1x340, 1x355

Depth became an issue as the weight got heavy. I may try bottom up squats to work on my position in the hole

Good Mornings
2x5x185

I was fried from the squats

Tri Set: Chinups, GHR, and Hanging Ab Raises
3x4, 3x10x25, 3x12

Was a bit faster this time


IG Videos

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Conjugate Week 5: Max Effort Upper

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

2 Board Bench Press
5x43, 3x65, 2x85, 1x95, 1x115, 1x135, 1x155, 1x160, 1x165, 1x170, 1x175, 1x180

I didn't have a lift off today. Maybe I would have 185 w/ one. Idk.

Larsen Press
2x4x135

These were tough.

Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
3x10x125, 3x10x43, 3x15

No straps, no belt.

Free Time
Tricep Pushdowns: 3x10x80
EZ Curls: 3x10x40
DB Flys: 3x10x15
Seated Facepulls: 3x10x40


IG Videos

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Conjugate Week 5: Dynamic Effort Lower

Warmup: Band Pull Aparts and Ab Raises

Squats
5x45, 3x95, 2x135, 8x2x180

These were pretty alright.

Deadlifts
8x1x230

These were fast. Not sure on my back angle for some of these.

Good Mornings
3x5x135

No belt this time

Tri Set: Pullups, Standing Leg Curl and Hanging Ab Raises
(6, 4, 4), 3x10x35, 3x12

The leg curls were tougher than I expected.

IG Videos

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Conjugate Week 5: Dynamic Effort Upper

Warmup: Hanging Abs, Band Pulls

Bench
5x45, 3x65, 1x95, 8x3x110

I changed grips every 2-3 sets.

Larsen Bench
3x6x110

These were grindy

Tri Set: Barbell Row, BTN Shoulder Press, and Oblique Crunches
3x6x160, 3x6x60, 3x15

The rows were pretty good

Free Time
Incline DB Curls: 3x10x15
Lat Raises: 3x10x10
Tricep Pushdowns: 3x10x70


IG Videos

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Conjugate Week 6: Max Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

SSB High Box Squats
5x70, 3x120, 1x160, 1x180, 1x200, 1x210, 1x230, 1x250, 1x270, 1x300, 1x320, 1x340

I had better back posture than last week

SSB Good Mornings
2x6x185

I couldn't be bothered to change the bar

Tri Set: Chinups, GHR, and Hanging Ab Raises
3x3, 3x12x17.6, 3x12

Was a bit faster this time


IG Videos

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Conjugate Week 6: Max Effort Upper

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Incline Bench Press
5x45, 1x65, 1x75, 1x85, 1x95, 1x115, 1x135, 1x140, 1x145, 1x150

I think this is a 10lbs pr.

Larsen Press
2x5x135

These were tough, but I added a rep from last week.

Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
3x10x135, 3x10x53, 3x15

Crushed it!

Free Time
Decline Machine Press: 5x16, 3x26, 3x56, 3x71, 3x96
Tricep Pushdowns: 3x10x80
DB Curls: 3x8x20
Facepulls: 1x25x50


My chest was sore after the decline press.

IG Videos

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Conjugate Week 6: Dynamic Effort Lower

Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

Squats
5x45, 3x95, 2x135, 6x2x200

These felt slow.

Deadlifts
6x1x255

These were okay

Good Mornings
2x8x135

Pretty okay

Tri Set: Pullups, GHR and Hanging Ab Raises
3x5, 3x6x40, 3x12

GHRs were solid

IG Videos

[Partyrocking]

Conjugate Week 6: Dynamic Effort Upper

Warmup: GHR, Facepulls, Hanging Abs, Cable Curnch

Bench
5x45, 3x65, 1x95, 6x3x120

I changed grips every 2 sets.

Larsen Bench
2x6x115

These were grindy

Tri Set: Barbell Row, BTN Axle Press, and Oblique Crunches
3x6x165, 3x6x63, 3x15

The rows were pretty good.


IG Videos

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Conjugate Week 7: Max Effort Lower

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Reverse Band SSB Good Mornings
5x70, 3x120, 2x160, 1x180, 1x200, 1x220, 1x240, 1x260, 1x280, 3x305

The top set was tough.

Bottoms Up Squats
2x5x135

It was hard to get into position

Tri Set: Neutral Grip Lat Pulldowns, Ab Wheel, and Single Leg Hip Thrusts
3x12x90, 3x12, 3x8

Pretty quick

Free Time:
Leg Extensions 3x10x33
Leg Curls 3x12x70


IG Videos

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Conjugate Week 7: Max Effort Upper

Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

Decline Bench Press
5x45, 1x65, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x170, 1x175, 1x180

Don't know if I've done an 1RM decline bench before

Tricep Extension
2x5x65

It was supposed to be a skullcrusher, but it turned into a JM Press.

Tri Set: T-Bar Row, DB Z-Press, and Side Bends
3x10x55, 3x15x20, 3x15x8kg

Crushed it!

Free Time
Tricep Pushdowns: 3x10x35
DB Curls: 3x10x15
Jump Rope: Until I got tired, lol.



IG Videos

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Conjugate Week 7: Dynamic Effort Lower

Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

Squats
5x45, 3x95, 2x135, 10x2x145

These felt fast.

Deadlifts
10x1x180

Did these beltless/doh.

Bottoms up Squats
2x5x95

Pretty okay

Tri Set: NG Lat Pulldowns, Ab Wheel and SL Hip Thrusts
3x8x110, 3x6, 3x6x15

Pulldowns felt easy.

IG Videos

[Partyrocking]

Conjugate Week 7: Dynamic Effort Upper

Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

Bench
5x45, 3x65, 1x85, 10x3x95

Superset these w/ my heavy rope.

Skullcrushers
2x8x55

These were harder than I thought they'dbe

Tri Set: T-Bar Row, DB Z Press, and Side Bends
3x6x65, 3x6x25, 3x8x20

The rows were pretty solid.

Free Time
Mobility Drills
Curls: 3x10x15


IG Videos

[Partyrocking]

Conjugate Week 8: Max Effort Lower

Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

Deficit Deadlifts
3x135, 2x185, 1x205, 1x225, 1x245, 1x265, 1x285, 1x305, 1x320, 1x340-PR

Haven't done these in some time. I think 345 was there.

Bottoms Up Squats
2x5x140

Smoother than last week I think.

Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
3x12x95, 3x12, 3x10

I was very tired, but the workout went okay.

IG Videos

Happy New Year!

[FallenAngel80]

Conjugate Week 8: Max Effort Lower

Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

Deficit Deadlifts
3x135, 2x185, 1x205, 1x225, 1x245, 1x265, 1x285, 1x305, 1x320, 1x340-PR

Haven't done these in some time. I think 345 was there.

Bottoms Up Squats
2x5x140

Smoother than last week I think.

Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
3x12x95, 3x12, 3x10

I was very tired, but the workout went okay.

IG Videos

Happy New Year!

Have a good one, PR!

[Carolin1017]

Conditioning Day

4 Sled pushes 25 yards @ 140lbs
2 suicide sprints- 60 yards each
battle ropes
agility ladder
4 bike sprints
battle ropes
8 depth jumps
battle ropes
kettlebell swings 3x15x18kg

It was a strange workout today. I went at 11AM and although the gym was emptier, it was harder to get a clear running lane. It was easy to get a pocket of space but hard to get a long, narrow strip of space.

Good job keep at it

[Partyrocking]

Have a good one, PR!

You as well.

Good job keep at it

Thanks!

Conjugate Week 8: Max Effort Upper

Weigh in: 168.1- oops

Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

CGBP
5x45, 3x65, 2x85, 1x105, 1x115, 1x125, 1x135, 1x145, 1x155, 1x165, 1x170

I was hoping for 175+, but it wasn't there.

Skullcrushers
2x6x40

Used dumbbells instead of a barbell this time.

Tri Set: T-Bar Row, Z-Press, Side Bends
3x8x65, 3x10x22.5, 3x15x8kg

Went through these pretty quickly.

Tricep Pushdowns: 3x10x30
DB Curls: 3x10x17.5

[Partyrocking]

Conditioning Workout: HIIT

Warmup: GHR, Hanging Abs, Facepulls, Cable Crunch


8 Rounds
20 Yards Weighted Sprint (10lbs)
20 skips Jump Rope
8 Med Ball Slams (10lbs)
5 Yards Trap Bar Farmer's Walk (225lbs)

Exercise Bike 5 min

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Conjugate Week 8: Dynamic Effort Lower

Warmup: GHR, Hanging Abs, Facepulls, Cable Crunch

Squats
5x45, 3x95, 2x135, 8x2x165

These felt fast.

Deadlifts
8x1x205

Did these beltless/doh.

Bottoms up Squats
2x5x135

Pretty okay

Tri Set: NG Lat Pulldowns, Ab Wheel and SL Hip Thrusts
3x8x120, 3x6, 3x6x20

Pulldowns still felt easy.

IG Videos

I've been crap at logging my workouts. Oops!

[Partyrocking]

Conjugate Week 8: Dynamic Effort Upper

Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

Bench
5x45, 3x65, 1x85, 8x3x105

Was supposed to do 100, oops

Skullcrushers
2x10x45

Did better with these I think.

Tri Set: T-Bar Row, DB Z Press, and Side Bends
3x6x60, 3x6x27.5, 3x10x20

The rows were harder this time.

Free Time
Pushdowns: 3x10x30
Curls: 3x10x17.5
Bent Over Raises: 3x10x7.5
Decline DB Flies: 3x10x15

IG Videos

[Partyrocking]

Conjugate Week 9: Max Effort Lower

Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

SSB Squats
5x70, 3x120, 2x160, 1x210, 1x220, 1x230, 1x240, 1x260, 1x280, 1x300-10lb PR, 1x305-15lb PR

Did these 8 weeks ago. The form was a bit sloppy, but the strength is coming in.

Paused Deadlifts
2x4x255

Did alright with these

Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
3x10x100, 3x12, 3x8

Quads were fried.

IG Videos