Thank you all so much for your comments on my maintenance post! I actually realized that it was a week early – oops LOL! Not that it matters that much in the grand scheme of things.
There is always that concern in posting progress photos about being judged and that does happen. It’s always a little scary to put those out there. I know where I am right now is where some people start from. But who cares – not me!
Today was the start of the last stage of my fit female lifting program, but I need to post results from the last month first.
I made up my protein drink to bring with.
This is 8 oz of almond milk, 30 grams of unflavored whey, 1/2 cup unsweetened applesauce and cinnamon with a couple ounces of water to thin it out. I alternate this one with the pumpkin shake.
I drink half before and half after the workout. I can’t tell you the difference this workout shake has made in recovery not just from lifting, but I have incorporated it after long bike rides as well.
Here was my progress on stage 3 of Female Body Breakthrough. Now with this stage, the progress was to come from the exercises with 6 reps. That was where the emphasis was on lifting heavier, not the exercises with 15 reps (which were fairly static). This was the last 4 weeks.
Workout A
| Exercise | Set/rep/weight Week 1 | Set/rep/weight Week 4 |
| Plank on stability ball | 3 sets of 30 second holds | 3 sets 60 second holds |
| Russian Twist | 3 sets of 10 with 10# DBs | 3 sets of 10 with 10# DBs |
| Deadlift | 3 sets of 6 with 65# bar | 3 sets of 6 with 95# bar |
| Military Press | 3 sets of 6 with 20# DBs | 3 sets of 6 with 25# DBs!! |
| Forward and back step over | 3 sets of 10 each leg with 10# DBs | 3 sets of 15 each leg with 10# DBs |
| Incline Dumbbell Chest Press | 3 sets of 15 with 15# DBs | 3 sets of 15 with 15# DBs |
| Single Leg SHELC (hamstring curl on ball) | 3 sets of 15 | 3 sets of 15 with both legs |
| 1-point Dumbbell Row | 3 sets of 15 with 15# DB | 3 sets of 15 with 15# DB |
Workout B
| Exercise | Set/rep/weight Week 1 | Set/rep/weight Week 4 |
| Prone Cobra | 3 sets of 70 second holds | 3 sets of 80 second holds |
| Front Squat | 3 sets of 6 with 15# bar | 3 sets of 6 with 45# bar |
| Chinups | 3 sets of 6 with 90# of assistance | 3 sets of 6 with 70# of assistance |
| Stiff-legged deadlift | 3 sets of 15 with 65# bar | 3 sets of 15 with 65# bar |
| Dumbbell Push Press | 3 sets of 15 with 15# DBs | 3 sets of 15 with 15# DBs |
| Barbell Split Squat | 3 sets of 15 with 45# bar | 3 sets of 15 with 45# bar |
| Split Stance Single-arm cable row | 3 sets of 15 each arm at 20# | 3 sets of 15 each arm at 40# |
Very pleased. I was thrilled with the military press. 25# dumbbells was really hard to work for, but I got there strongly on all 6 reps by the last workout. Going good on the deadlift, too. I still haven’t been able to do more than 1 unassisted chinup, so I have a ton of work to do in that department. Not that fond of the front squat, I have to say. It is hard on the wrists. And single-leg SHELC are out for me with my back. Gotta make things work for me.
I hope posting workouts might inspire others to lift as well. The pictures I posted yesterday – lifting heavy really gives you lifts in all the right places. It is most noticeable in my chest and butt. No surgery or padding or any kind of support undergarment in those photos (other than a regular bra). That was all from lifting over the years. After losing a lot of weight and in being in my mid 40s, I can use all the lift I can get LOL!
I know a reason many people don’t lift is that they don’t know what to do and either can’t afford or don’t want to work with a personal trainer. If I may suggest a book that will really, really help you out – it would be this one.
(my amazon linkie). This is a great book for teaching what moves for what body parts and how to set up a lifting program yourself based on what you need. It’s a very, very good resource. Plus, there are alternatives to work out at home if you don’t belong to a gym.
I’ll be posting the next FBB workouts later this week – I know you are all excited!
Hooray for the physical and mental “lifts” you get from lifting!
Ditto and amen! 🙂 Lifting/strength training completely changed my body and my outlook on fitness. I’m eager to get back to it.
ooooh we ARE EXCITED for the other workouts.
if by WE you mean MEMEME —which I do 🙂
I have that book. Now I just need to open it! :O
Hi Lori! I totally agree about how the heavy weightlifting changes a woman’s body. I had literally walked 600 miles on treadmill, seeing no real body changes. But then I started weightlifting, and within a couple of weeks I could see the difference. Upper body heavy weightlifting does perk up everything in the chest area, and arms look younger and hard instead of flabby. It was just amazing to see how much better that looked. Lifting heavy with back exercises quickly improves the posture, like people would never believe(!), and also makes a back feel super great.
🙂 Marion
I’m so glad you’re enjoying this new program so much. For me, the trouble with weight lifting is that I don’t want to go into the gym and lift puny weights along with all the guys. the free weight area is PACKED and not a girl in sight.
Been thinking of walking through some exercises with my dumbbells at home so when I get the nerve I won’t be starting with 3 pound weights 🙂
Personally, I don’t know how anyone could judge your progress photos as anything but terrific. If something other than that is happening, I’d suggest they need glasses.
I actually enjoy weight training more than anything. I wish I could lift heavier weights but it’s tough to push yourself unless you have a spotter. Still, any weight training program is so important as we get older.
You seem so strong Lori. I wouldn’t give that up for the world and if what you’re taking in my nutrition right now is giving you strength, then it’s 100% working. Everything on your blog seems pretty darned healthy to me. Keep it up 🙂
I am with Miz – excited!! So glad you are liking the workouts and YES. age, we need the lift anywhere we can get it!!! I was thinking about how you like the hamstring curl with stability ball. I was doing slide hamstring curls… I took 2 small towels, heels on each one & started in bridge position – using heels, push out so that your legs are straight out & good form of course & then with heels, slide back in – like with the ball but your heels are on 2 towels or sliders if you have them on the floor…
Oops, I read and then got distracted and forgot to comment last night. your workouts do inspire me. Sometimes i try a new exercise that you have done. Like the supported chin-ups on your list today. I need to add those back into the rotation!
You ARE truly a lifting inspiration Lori!!!!