Strength today was two squat variations.
Workout today was 4 rounds w/a 15mins. timecap:
-200m run
-20 chest to bars (I did banded as I have zero upper body strength)
Time - 12:43 mins.
I have my competition tomorrow. 
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You got this 
. Have fun and kick ass!
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Good Luck Sonia! Just remember that the only one you’re competing against is yourself. Rock it out!
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@JazzyS @Mtrav0040 Thanks, Jasmine and Mitch. 
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I’ll be attempting a 365 lb squat today.
The road to 500, continues.
PR was 455, i fee like we are climbing back a lot in my first month back.
Anyways, songs that get me just going in my heavy sets.
Actual title:
Грустная Сука
No, but seriously there concept work is so fkn good.
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Good luck today on ur 365lb squat! Thats really impressive to even attempt that 
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Thank you, it should go up today, smoothly.
I feel like im getting some of my power back.
Have a good day!
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Finished my comp. in 1:14:10. 
Stopped by the Whole Foods hot food bar right after to get my protein, veggies, and carbs in so my body doesn’t cannibalize itself. 
Finally at home resting.
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That’s raddd!
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So incredible! Way to go friend. You must feel so energized. Hope you can rest and enjoy the rest of your weekend 
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Well done, Sonia! Way to be!
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So didn’t really do gym yesterday unfortunately. I was at a boys night with my buddies David and Victor, but they were mega tired and not down for a gym sesh, so for some reason I was just like “aight no worries I’ll do gym later” lol. But right after this SMART Recovery meeting I’ll do a chest/back/shoulders workout as my knee is kinda messed up right now otherwise I’d do legs
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8/14/25
Rest
8/15/25
100 min lap swimming
8/16/25
90 min lap swimming
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Just did chest/back/shoulders, skipped leg day because my bad knee is rather inflammed right now so Epic progress photo :DDD currently at about 181.4lbs, nearly 10lbs down from my starting point 3-4 weeks ago at 191lbs (this includes probably like 3-5 lbs of water weight loss)
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Those late night gym sessions. 
Seriously, a top 10 feeling.
I hit a 345 squat, i put 365 on my shoulders, just wasn’t going to get there, maybe i was but i let it be.
Road to 500.
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Wow that’s impressive .
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I agree with @JazzyS Thats an impressive squat! I fully believe that u will get there!
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Thank you, Jazzy.
@Butterflymoonwoman I will, God willing.
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Yeah it’s a trip, @MTSober is crazy strong!!! I wanna be like him haha
Just checking in: alright so I did a high-rep range arm day but still to failure because my left elbow is a bit inflammed again so trying to take it somewhat easy while still pushing as hard as I can 
By the way, I spent most of today fixing my graph on my weight change since I started dieting. It took a while because I decided to pull a lazy programmer moment to automate the creation of the graph, filtering of data from my messy notes in my phone, etc. But finally calculated it accurately (well, as reliably as I could with the idiotic way I kept track of my weight each day haha). Currently losing weight at approximately 2.31lbs per week, but I’m gonna start slowing it down to 1lb per week starting today by gradually increasing my caloric intake to: current_max_kcal + 500 kcal = 2100 kcal via increasing calories by 200 kcal increments → monitor for 2-3 weeks → increase again as necessary
TL;DR: SCIENCE!!! :DDD
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Hey, thank you brother.
I try, it took 2 good years, lot of consistency, time effort, Faith and luck that i wouldn’t get hurt.
But once you get there, muscle memory is no joke. Being a month back and ill be where i was in relatively no time.
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