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Fit Female Stage 3B

New lifting day.  You are getting all kinds of lifting posts this week :D

I was not sore at all from Tuesday’s workout, but part of that is new moves and lighter weights.  Today was the second part of this month’s stage, so without further ado:

On to Stage 3B

Exercise Set/rep/weight
1. Prone Cobra 3 sets of 70 second holds
2a. Front Squat 1 set of 6 at 15#, 2 sets of 6 at 30#
2b. Chinups 3 sets of 6 assisted (less assistance)
3a. Stiff-legged Deadlift 3 sets of 6 at 95# (was not supposed to do this rep range.)
3b. Dumbbell Push Press 1 set of 10 with 20# DBs, 2 sets of 15 with 15# DBs
4a. Split Stance Single-arm cable row 3 sets of 15 at 30#
4b. Barbell Split squat 3 sets of 15 with 45# bar
The Finisher – Leg Matrix 20 bodyweight squats, 20 alternating front lunges (each side), 20 side lunges (each side), 20 body weight squats

This workout was tough. It’s a little hard on the first time with a new group of exercises trying to find the balance of enough weight versus too much. It’s even more challenging because of the rep differences. I thought I could push press the 20# DBs since you get assist from the legs, but I could only eke out 10 reps instead of 15. Then I dropped down to the 15# DBs to finish out.

I love the stiff-legged deadlift.  Not sure why, but I do. I loaded up the barbell and worked on that one.  However when I got home, I realized that I wrote down 6 reps instead of 15 on that one.  So, I was lifting much heavier than I was supposed to.  Ooops! So, that will look wonky at the end of the month stats wise.

Finisher B. The leg matrix. How I hate this with the heat of 1000 burning suns! It burns!!!! It normally calls for jump squats and jump lunges, but I actually modified this because I can’t do up and down plyo jumps with my back, but still damn hard.

I totally had jelly legs when I was done.  Breakfast was fast when I got home. 1-minute muffin (applesauce version) topped with almond butter.

While this does not look filling, it really is.  Between the 28 grams of fat and 12 grams of fiber with breakfast, it will last me all the way to lunch.  Plus I did have an post workout shake.  As an aside – I still can’t believe Peyton Manning is a Bronco!!

Here is a picture of what I come home to most days.

She rolls over for tummy rubbing, and John and I are trained very well to do her bidding.

Work very, very busy today.  Surprising because usually on the last day of the pay period work is sparse as everyone tries to get in all their lines.  As I told John, I am not complaining because it means I don’t have to flex hours to get my lines in.

Lunch came by quickly:

I am loving bakers with sour cream.  It is a comfort food for me.

With my afternoon latte, I had a broken piece of John’s cookies from yesterday.

John got the recipe from allrecipes.net, but I don’t know which one it is.  They are fudgy and good!

I got stuck at the end of my work day with a long file.  That got me a late start on dinner, but at least it was extra lines to tack onto this paycheck.  Woo Hoo!

The last of the salad mix. Yay – no waste there. :D

I am posting a little early.  We are going out to the mall shopping and for coffee!  Time to par-tay!

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