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Workout B wrap up and on track Monday.

I can’t believe I am back at work already today.  I look at my blog and know there was a weekend there, but geez!

It was hard to pull myself out of bed this morning, but I perked up for breakfast:

Banana bread pudding topped with peanut flour and jam.  This breakfast will keep me full until lunch.

So, Saturday was the last B workout of Stage 1 for the Female Body Breakthrough. This was the tougher of the 2 workouts, I think.  My progress for the last month.

Exercise Set/rep/weight Week 1 Week 4
Russian Twist 3 sets of 10 each side with 10# DB 3 sets of 10 each side with 10# DB
Prone Cobra 3 sets of 60 second holds 3 sets of 75 second holds
Overhead squat 3 sets of 10, 1 set with wooden bar, 2 sets with 20# bar 3 sets of 10 with 25# bar
Lateral Raise with external rotation 3 sets of 10 with 5# DBs 3 sets of 12 with 5# DBs
Single Leg/Single arm Deadlift 3 sets of 10 with 10# DB 3 sets of 10 with 25# DB
Single arm cable lat pulldown 3 sets of 10 at 20# 3 sets of 10 at 30#
Bulgarian Split Squat 3 sets of 10 with 10# DBs 3 sets of 12 with 10# DBs
High Cable Row 3 sets of 10 at 50# 3 sets of 10 at 70#

I did have a goal to try to do a 90 second prone cobra, but I kind of forgot that I would really only be doing this workout 8 times during the month and it was a little unrealistic for me to add 30 seconds to that. 75 was pretty tough!  I did not do anything with the russian twist because that exercise was a little bothersome to my herniated disk.  I think I might have maxed out on the overhead squat because I felt unstable at that weight, but I suppose with more practice it would get better.

So how do I feel after this month?  Quite good.  I feel very strong and I think my posture is better.  Not much scale difference.  Maybe some difference in my clothes, but again, I have trouble subjectively judging that unless there is a large difference in fit.

Tomorrow starts the next stage and I am excited!

I breezed through work this morning  – thank you very much for that happening on a Monday!  I sauteed up some veggies to go with a cheese omelet.

After all my candy yesterday, I am surprised that I don’t feel crappy today, but I don’t.  Just more relieved to be eating like usual.

Including the usual latte:

I actually was finished with my allotted work by latte time (thank you productivity), but I continued working my usual number of hours to make some extra $$.  Plus, I may need to cut my work day short on Thursday, but I am not sure yet.

I thought chicken was on the menu for dinner, but John put the chicken in the freezer yesterday. Ooops.  Plan B – the other poultry!  Turkey burgers.

I topped mine with laughing cow and BBQ sauce.  I am making an concerted effort to get more veggies in lately.  It’s a big deal for me to have them for 2 meals for many days in a row  :mrgreen:  Life would be so much easier for me if I loved veggies.

My goals tonight are to do a little cleaning and a little stretching.  I have 1 window done and I stretched one time for the month.  I better get cracking on those goals! :oops:

Here is my snack for later:

Blueberries with ricotta.  This is becoming one of my go-to evening snacks. And yes, I do pre-make this to let it chill.  I haven’t decided which way I like it best, warm or chilled.

Question: Are you back on track after Easter – or never went off track?

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14 comments to Workout B wrap up and on track Monday.

  • I don’t celebrate so there was no temptation to go off track.

    The blues and ricotta looks so tastyyyyyyy!

  • Really good eats today! I was on track and ate healthy food on Easter day.Our anniversary was the day before and we went out for a special lunch where I didn’t bother to calorie count, enjoyed every bite and moved on!

  • Yes I feel exactly like you described. Feel great today, and right back on track with great food, low calories. Plus a good workout and a quick walk. Yeah!! That ricotta thing looks good. Sorta like my ‘go-to’ snack of strawberries and cottage cheese. Yumm. Having that for tonight’s snack!!

  • I never went off track, which, honestly, is a relief…I think I was too busy with my mom here to think about laying in Easter candy. Nice change, you know?

  • good to know the candy did not bother you much happy may be its bcos of the fantastic workouts you are getting?

    I’m slacking on my monthly goals too!! hormone overload time i guess! sugar cravings are really driving me nuts!!!

  • I went off track but not on chocolate or candy, more on the normal meals where I ate more than usual. But I had an agreement with myself I could and that I would be back at track today (yesterday was a holiday) and so far I am but it’s only 10.15 am happy

    Great progress on workout B. Has the next stage different exercises?

  • Miz

    yay for never off track.
    only because my track includes candy and chocolate covered matzah happy

  • I’ve decided I’m going to eat whatever on holidays so not sure if I even want to call that off track since it’s planned. But I did get back to eating as usual on Monday, no problem.

    You rarely fit in veggies two times a day and I rare fit in fruit two times a day happy

  • I just got back from the gym, and boy, am I back! happy

    Improved posture is something we don’t talk about a lot with strength training, but it really does make a difference. I don’t know if it’s a muscular reaction or just plain old pride, but I do stand up a little straighter when I lift regularly!

  • I am going to check out this book next time I hit the bookstore just to add some new exercises in. I did those partial co-contraction lunges & LIKED! I used weights & could actually see my butt lift as I did them – YES to that you old damn butt! Not you Lori – my butt! winking

    Did not go off track but did have my weekend cookie treats!! Yes, even with not being able to work out the rest of this week – I still had them! happy

  • For the first time probably EVER, I am happy to say I remained totally on-track throughout Easter Sunday. No sugar, no white flour. But still had an excellent dinner and certainly didn’t suffer. And believe me, it was nice not having that miserable stuffed feeling I remember so well.

  • I am back on track with my eating- but having a hard time with exercise. This is backwards for me. In the past I would never NOT want to exercise. I have gotten lazy and need to get my butt moving!

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