“A” workout update

I made it through yesterday and didn’t seem to have the snackies today.  Of note, there were no nuts left after the poker game!  So, I guess I don’t have to worry about that.  BTW – if you are interested in the nut recipe, here is the link. Be forewarned – addictive is a mild term for these things.  Pecans are the best.

Gym day!  I really look forward to going to the gym and doing these workouts.

I finished the A workouts today (B will finish on Saturday). Four weeks later. This stage had a max of 12 reps for each exercise, so what I would do each workout was to either increase to 12 reps or drop back down to 10 and increase the weight. Each session I would increase either weight or reps on several exercises. So, here is my progress on the A workout.  I did this workout 6 times over the last 4 weeks.

Exercise Set/rep/weight Week 1 Week 4
Bird Dog 3 sets of 10 3 sets of 12 with 5# DBs
Forward Ball Roll 3 sets of 10 3 sets of 12
Step Ups 3 sets of 10 (each leg) with 15# DBs 3 sets of 10 (each leg) with 20# DBs
3-point dumbbell row 3 sets of 10 (each arm) with 15# DB 3 sets of 10 (each arm with 20# DBs
Partial Co-contraction Lunge 3 sets of 10 each leg 3 sets of 12 each leg
Pushup 3 sets of 10 3 sets of 12
Hip-thigh Extension (single-leg bridge) 3 sets of 10 each leg 3 sets of 12 each leg
Bent Over Reverse Fly 3 sets of 10 with 10# DBs 3 sets of 10 with 13# DBs

Pretty pleased with this. The co-contraction lunges are hard and I had burning legs and I never did add any weight. Any kind of split-leg stuff is hard for me. I am ready for the next round of pushups with variation, so that should be fun. Feeling nice and strong with that.  Update of workout B after this weekend.

I realized that I hadn’t made coconut flour protein waffles in a while, so that is what I made when I got home.


My lap buddy was back. She was totally sacked out today.  I was lifting her up here and she doesn’t even care.

She must be part ragdoll. I love my cat big hairy feet and all.

Lunch leftovers!

I wanted crunch, so I had some Nut Thins with it.  They are the crunchiest cracker ever!

Work was kind of annoying today.  We recently got a new supervisor on one of my accounts, and he actually doesn’t know the account very well, which leads to communication problems.

I needed my break today:

I could have used a shot of liquor in there, but I refrained.

It was a poultry kind of day today. Chicken for lunch, turkey for dinner.

Topped with laughing cow and A1 steak sauce.  Or turkey sauce, I suppose.

Took a night out to have some coffee.  Yes, I brought some pineapple to have with my latte.

Gotta love my netbook and the free wifi!

I think I am going to totally delete my blog feed and reburn it.  I did that once already, but I am totally out of ideas about how to stop the comment feed.  Of course, this is only with Google reader and not with other subscription feed readers, so I don’t necessarily want to do that and lose those that aren’t having an issue.

The last resort is moving my blog to a new hosting service, but I *really* don’t want to have to do that.  I just don’t have the time to be messing with it like that.  Nobody seems to be able to help me, either.  I guess I have discovered a brand new internet problem to have.  Lucky me!  🙄

At least tomorrow is Friday!

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13 thoughts on ““A” workout update

  1. Grace @ Healthy Dreaming

    Pineapple is SO yummy this time of year. I bought two sitting in my fridge. I love chopping a few pieces up and mixing it with my non-fat plain yogurt.

    Your waffles look amazing! I hope you sort out the issues you have with the comments! Good luck!
    Grace @ Healthy Dreaming´s last blog post ..Fake it until you make it

  2. Shelley B

    Your blog isn’t updating on my blogroll, which is weird. WordPress, Blogger – there’s no perfect blog platform, unfortunately. Hope you get it figured out!

    Pixie. Her paws are about as big as my B/W cat, Henry. I love these big cats!
    Shelley B´s last blog post ..Wednesday Workout Update

  3. Joanne

    Great weight workout. I’m actually looking forward to getting back to doing a tougher weight routine. I cut way back in the past 3 months to focus more on running.
    Good eats and big hugs to that cute as ever Pixie.
    Joanne´s last blog post ..Dancing With Myself

  4. Jody - Fit at 54

    Lori – I love that you love this workout! I have to check out this book for interest sake. I need to find that original post OR you could reply to my question here! 😉 Which exercises do you think work your butt best? That lunge one today sounds like a killer. I ask because age is not nice to the butt no matter what I do (including heavier weights since I don’t grow as fast I did when I was younger, even 40’s) so I am going to have to start really focusing on not only legs but butt & that friggin area right at the bottom that ties into the hammies. Age – sucks – we work so hard & it fights us! 😉 Anyway, I can’t wait to hear your ending thoughts on this one! 🙂

    OK, Pixie is too dang cute! 🙂
    Jody – Fit at 54´s last blog post ..Read My Captcha; Flu; Teeth; Randomness

    1. Lori Post author

      The ones I feel the most would be step ups (for sure, especially the higher the step). Also the co-contraction lunge, because that starts from the ground and goes up. Definitely feel that one.

      Also, on workout B, you do the bulgarian split squat with the rear leg raised. That works the butt like nobody’s business! Ow.

  5. Jody - Fit at 54

    Thx Lori! Yup, I hear you on step-ups but definitely want to try that co-contraction lunge! I have always had trouble with the Bulgarian squat with foot raised – although I don’t have knee issues, this always hurts my knees even when I play around with foot placement. Does not hurt to try it again just to see – THX!
    Jody – Fit at 54´s last blog post ..Read My Captcha; Flu; Teeth; Randomness

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