I completely did not realize that I finished up Stage 2 of the Fit Female on Sunday! I was checking to see when I would be done thinking it was next week, but I already did 4 weeks. Dang that went by fast. Just a refresher that these were alternating workouts 3 times a week. I lifted on Tues/Thurs/ and either Sat or Sun (depending on biking). Where it says 1a, 1b, 2a, 2b, etc., that means those exercises were done as supersets. Here were the workouts and my improvements:
Stage A – I did this workout a total of 6 times
| Exercise | Set/rep/weight Week 1 | Set/rep/weight Week 4 |
| 1a. Cable Wood Chop (high to low) | 3 sets of 8 each side at 20# | 3 sets of 8 each side at 30# |
| 1b. Plank | 3 sets of 60 second holds | 3 sets of 80 second holds |
| 2a. Dumbbell squat with offset load | 3 sets of 8 with 15# DB | 3 sets of 8 with 25# DB |
| 2b. Alternating dumbbell overhead press | 3 sets of 8 each arm with 10# DBs | 3 sets of 8 each arm with 20# DBs!! |
| 3a. Single-leg Bent Knee Deadlift (video) | 3 sets of 8 with 20# DBs | 3 sets of 8 with 20# DBs |
| 3b. Assisted Chin Ups | 3 sets of 8 | 3 sets of 8 with more resistance |
| 4a. Alternating Lateral Lunge | 3 sets of 8 each with 15# DBs (had to drop the weights during set 3) | 3 sets of 8 with 15# DBs |
| 4b. Two-point dumbbell row (video of me!) | 3 sets of 8 each arm with 20# DB | 3 sets of 8 each arm with 25# DB |
I was very pleased with the overhead presses and getting up to using the 20# dumbbells for that one. Maybe I can get to 25 someday without doing a push press! I have to say that the single leg dumbbell deadlift was really hard. I maxed out on what my left leg leg could do. I didn’t want to go heavier on the right, so I don’t really know what I would have ended up at. I also was pleased at holding the plank for 80 seconds at a time. My core is feeling strong.
Stage B – I did this a total of 6 times
| Exercise | Set/rep/weight Week 1 | Set/rep/weight Week 4 |
| 1a. Reverse Cable Wood Chop (low to high) | 3 sets of 8 each side at 20# | 3 sets of 8 at 20# |
| 1b. Jackknife on stability ball | 3 sets of 8 (without falling over…fail) | 3 sets of 8 – no falling! |
| 2a. Step Ups | 3 sets of 8 each leg with 25# DBs | 3 sets of 8 each leg with 30# DBs |
| 2b. T Pushups | 3 sets of 4 each side | 3 sets of 4 each side, 1 set with 5# DBs |
| 3a. Single-leg Squats | 3 sets of 8 each leg | 3 sets of 8 each leg |
| 3b. Alternating lateral raise | 3 sets of 8 each arm with 5# DBs | 3 sets of 8 each arm with 13# DBs |
| 4a. Reverse Row | 3 sets of 8 | 3 sets of 8 |
| 4b. Supine Hip Extension to Leg Curl (SHELC) | 3 sets of 8 | 3 sets of 8 |
I was happy with this group because of the T pushups. I added dumbbells to them, but balance is quite hard with this, even using hex dumbbells. It hurts my palm, too. I maxed out on the step ups with how much weight I can hold in my hands. I can’t hold more than a 30# dumbbell in each hand without losing grip strength. I messaged Rachel on Facebook and she told me to try using the squat cage and a barbell, so maybe next time. I also got my lateral raise up to 13# dumbbells! That is the heaviest I have ever done that move, so I was pretty happy about that.
Thoughts? I feel much stronger. I do not feel any thinner. (I am not weighing myself right now). I think my clothes maybe are fitting a bit looser, but I just have been feeling large lately – major body image issues. I haven’t liked my pictures lately, so I obviously have something mental going on right now that I need to figure out, whatever it is.
I might have to tweak the eating plan. Rachel has steps to do for each stage with the eating, but to only change if you aren’t seeing results. So, maybe that is next for me to try.
Tomorrow starts stage 3 and some old familiar moves for me – like the deadlift!
OH Lori I can relate, as sometimes I go through periods where I just feel fat and frumpy! What gives with that? Hang in there you are doing all the right things – great work outs, delicious healthy food. Sometimes we just have to ride it out and let it pass.
Nice progress! I know you’re pleased (and proud!) to see the difference. I think one of my Best!Gym!Days!Ever! was when I realized I was not only NOT wobbling during the jackknife, but was steadily and aggressively attacking it! All that whining was for nothing. 🙂
Wow, you are making me ancy to get back to my longer workouts in the gym! Since vacay I haven’t gotten back into my regular routine.
Nice work finishing that routine! I can appreciate your “feeling large” issue, but I have to say that you look really good in the pictures you’ve posted. I hope you can get to a happy place with your body…and if anything, look at your “before” pictures – that should help, right? 🙂
Thanks Shelley – that feeling will go away. It just stinks when it comes around.
You really make great progress over the 4 weeks you do a stage. Very impressive Lori.
Thanks Fran – I try to challenge myself each time I go to the gym so I am not wasting my time and it’s funny how that actually pays off LOL!
Great job Lori! I’m impressed with your overhead presses too – I can only manage about 12 or 15 lbs. depending on how tired I am 🙂
I totally agree with what Shelley said about your body issues. I’m so sorry that you’re feeling that way because it’s SO. NOT. TRUE.
Isn’t it funny to be so excited about lifting a heavier weight?:D I really want to get to 25 pounds.
You rock Lori!!! You know I love this stuff so glad you are enjoying this book & plan!
Wonderful progress – you are so motivating!
I tried some pushups the other day… I think I did 2 – and my knees were on the floor! Definitely room for improvement there 🙂
I assure you Lori, you look FANTASTIC in your photos. But I can so relate to feeling large at times. I think MOST of us have thoughts like that at times. It will pass, and please know, you are a powerhouse, in the gym and as an inpiration!!! Have a great Tuesday.