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FBB workout B

Woo Hoo! It’s Wednesday. Guess what day it is!  That’s right, Bagel Day!

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I am loving my 10% meals, I have to say.

So here is the phase B workout. I actually did this yesterday.  My current lifting schedule is T/TH and either Saturday or Sunday (depending on schedule).

Female Body Breakthrough base phase B

Exercise Set/rep/weight
Plank 3 holds at 30 seconds
Prone Cobra 3 sets of 45 second holds
Lateral raise with external rotation 3 sets of 10 with 5# DBs
Overhead Squat 3 sets of 10 with wooden bar
Single Leg/Single arm Romanian deadlift 3 sets of 10 with 15# DB
Single arm cable lat pulldown 3 sets of 10 at 20#
Bulgarian Split Squat (video) I hate these 3 sets of 10 with body weight
High Cable Row 3 sets of 10 at 40#

I swapped out an exercise, though. I am doing the plank instead of a Russian Twist. I can’t do twisty exercises where the lower half of my body stays still and the upper half moves as that is inviting my herniated disk to the party – and it is most certainly not a party guest I want.

Now I have done workouts A and B.  These will be alternated for the next month. The goal of each workout is to pick one or two of the exercises and increase either the weight or the reps (to a max of 12). This way you progress through the month.  Then a whole new set of exercises in 4 weeks.

My eating has been great since we got back from vacation and it is showing on the scale. Nice to see that weight start to go away (but it was totally worth it).  My rut lunch of 2% greek yogurt and apple topping.

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Note the brown countertops in that picture.  This is the countertop paint that we used.  I like it.  However, I am concerned about how it holds up. I did these counters on Monday and they are supposed to cure for 72 hours. I see Ms. Pixie prints on them 2 days later, which concerns me a lot that a 10 pound cat would be leaving marks on the counter after this amount of time.

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You can see front paw prints and the long back leg prints from her sitting.  So – I am not thrilled about that. I think we will go with plan B, which is laminate sheeting on top. We were going to try the paint first since it was inexpensive and if it didn’t work to do the laminate.  Guess this means laminate.  I don’t want to leave counters that get dinged up at the drop of a hat to new owners. 

Speaking of new owners of a sort, our current contract expires on Thursday, so we got the new contract extension on Radiance Manor with the next closing date of March 31st.  Then when that date rolls around, we will sign for another month, etc., until we finally close, whenever that will be.  Sigh.

Afternoon snacker!

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Work was busy today.  About half the doctors were on vacation last week and part of this week, so work has been much less. If we had known that, we would have planned our vacation later. Just could not get enough lines in last week.  It’s back to normal now, though, and I was done by dinner time with extra lines to boot.

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BBQ chicken on a tater.  I should just start recycling pictures if I am going to be in a rut! LOL

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18 comments to FBB workout B

  • Ooooh I would hate that split squat too!!

  • Kim

    I hate Russian twists but for a different reason – they make me dizzy!!
    Bummer about the counter top paint – sweet of you to not want to leave something for the new owners that will get banged up!
    I think your dinner looks tasty – maybe it’s all those strawberries!!!

    • Well, we want a budget remodel, but don’t want to do a crappy job. I figure whoever buys this will want to put a solid surface in at some point, but we don’t want to spend that much on it.

  • Your strawberries look so delicious! I’m glad to hear that you changed your exercise routine to protect your back. 3 planks at 30 seconds though…you’re a little ahead of me!

    • I have always been good at holding planks, even when I am out of practice. I think all that biking keeps my core in good shape even if I don’t specifically work it.

  • Pixie makes me laugh, guess she’s already trying to leave her marks in her old house happy

    I’m glad to see you are back at lifting because I know how much you love it.

    My voice is getting better day by day, my colleagues say that too so I’m waiting a couple of days before I see the doc about it.

  • I love FBB. I’m still doing the first phase workout. I think it’s interesting that I hold prone cobras much longer than planks, which I guess means I ought to work harder on my planks. Luckily Russian twists aren’t a problem for me.

    I love Pixie so I think she should leave her mark everywhere. If you put some paint on her paws they would be more distinctive… happy

  • Sorry about the counter tops, I know that is frustrating!

    Glad to hear you are getting back into routine with your eating. You know, I feel like I always think “she’s doing well” when I see that pineapple with your latte. happy

  • Linda E.

    Lori, wanted to let you know there is a couple at church looking to buying a home in the village. They currently live in Fort Ann, quite a drive to Durkeetown. I will try to keep them posted when you let us all know your FE house is ready and on the market.

    I am inspired by your strength training, mine has all but vanished this winter, and I am not knowledgable enough about it, anyhow. I was just doing squats, lunges, pushups , forward and backward sit ups, sometimes leg lifts. Mainly using my own weight as resistance. What do you think of resistance bands for us amatures out here? I need some good strength and core training.

    • Thanks about the house! At this point, we are not sure exactly when it will be on the market. Sure hope it is this spring.

      For strength training, bands are good. Any training is better than no training big grin I might recommend picking up the book New Rules of Lifting for Life or Brad Schoenfeld Women’s Home Workout Bible.

  • LOL at the kitty foot prints!!!! Yay for getting back into the routine! Have a good day Lori!

  • Pixie is making sure she lives in infamy in that house! winking

    OK< if you saw what I ate every day, you would be bored to tears!!!! happy

  • Too bad about the paint. I’d read such good things about it.

    You know, I’ve probably done a 1000+ lat pulldowns over the past 6 or 7 years, but never have I done them single arm. I’ll have to add that to my rotation. Assuming I get back to the gym in order to have a rotation. happy

  • Biz

    I need to jump start my eats too – still not getting enough veggies – and I don’t think tater tots count as a vegetable serving!

    Have a great weekend Lori!

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