New lifting day.  You are getting all kinds of lifting posts this week 😀
I was not sore at all from Tuesday’s workout, but part of that is new moves and lighter weights. Â 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. Â Not sure why, but I do. I loaded up the barbell and worked on that one. Â However when I got home, I realized that I wrote down 6 reps instead of 15 on that one. Â So, I was lifting much heavier than I was supposed to. Â 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. Â 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. Â Between the 28 grams of fat and 12 grams of fiber with breakfast, it will last me all the way to lunch. Â Plus I did have an post workout shake. Â 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. Â Surprising because usually on the last day of the pay period work is sparse as everyone tries to get in all their lines. Â 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. Â 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. Â They are fudgy and good!
I got stuck at the end of my work day with a long file. Â That got me a late start on dinner, but at least it was extra lines to tack onto this paycheck. Â Woo Hoo!
The last of the salad mix. Yay – no waste there. 😀
I am posting a little early. Â We are going out to the mall shopping and for coffee! Â Time to par-tay!
Yay for extra work!
Ditto what Andra said. 😀
I’m a new reader of your blog and I’ve really enjoyed it the last few weeks! Your food day on this post looks really good. I enjoy getting meal ideas and your exercise program is inspiring. Thanks for your great blog! Jane , Ft. Wayne, IN
I couldn’t get to your blog last night –so frustrating!! I think I admire you for doing exercises that burn LOL! I tend to avoid those. Hello planks?
I like stiff legged deadlifts too!
Baked potatoes are the best!
Your posts make me so hungry 😀
LOVE that workout – that you did it! 😉 I LOVE stiff legged deadlifts!!! Been doing them since the beginning & I always love them! 🙂 Lori – I MUST FIND that book!
OK, Pixie is too funny! Man she has the life!