Fit Female Stage 3A and challenging yourself

New workout time!

I print out my workouts a little fancier for this since I am doing the same one for a month.  Easier to read than my scribbling.

Today’s protein drink for the workout? Almond milk, cinnamon, applesauce, whey protein.

On to Stage 3A

Exercise Set/rep/weight
1a. Plank on Stability Ball 3 sets of 30 second holds
1b. Russian Twist 3 sets of 10 with 10# DB
2a. Deadlift 3 sets of 6 at 65#
2b. Military press 3 sets of 6  with 20# DBs  (Go me!!!)
3a. Forward and back Step Overs 3 sets of 10 each leg with 10# DBs  (Was supposed to be 15)
3b. Incline Bench Press 3 sets of 15 with 15# DBs
4a. Single Leg SHELC 3 sets of 15 each each leg (I had to go back to using both legs on each set)
4b. One-point dumbbell row 3 sets of 15 each arm with 15# DB
The Finisher Squat thrust, bodyweight squats. 3/1 – 6/2 – 9/3 – 12/4

Now it feels like the real ‘meat’ of the program. I looked at this workout on paper and did not have any idea how challenging it would be.  Planks on a stability ball?  Hello!  This was really, really tough.  I could barely hold 30 seconds on that.

The step over is something that doesn’t sound hard, but is.  You take a step, put one foot on the step and the other one behind you on the ground in a lunge position.  Then you lift the back leg up and over the step (without touching it) and come down in a lunge position.  Then take that leg back over.  Damn this is tough. I was supposed to do 15 on each leg, but I couldn’t.

And The Finisher? (please say this term in a deep menacing voice)  As Rachel says, it is designed to finish you off.  And it does.  A squat thrust is also known as a burpee.  I don’t care for burpees (and I hate the name – so forever are known as squat thrusts to me), so this was really hard for me.  You do 3 squat thrusts, then 1 body weight squat. Then 6 squat thrusts and 2 body weight squats, and so on upwards.  If you feel like it, you can rest for the same amount of time it took to do the circuit and do it again.  No thanks!  I was wiped out.  There is no way I could have biked home without waiting at least 15 minutes to rest.  Good thing I drove  😉

Definitely a lot room for improvement with this workout!

I got home and baked up a banana bread pudding and topped it with coconut butter.

I love this breakfast because it keeps me full until lunch.  Warmer weather meant that I bought salad fixings!  Of course, today is colder and drizzly, but I need to eat it up.

The old stand-by of chicken, feta cheese and BBQ sauce.  Yummy.

Fran made a comment yesterday about making great progress over the 4 weeks stages (thank you!).  One thing that I make sure I do when I go to the gym is to challenge myself a little each time.  So I will do 1 or 2 exercises with heavier weights, or longer hold times or whatever.  Not every exercise because you will burn out.  Just a couple. Then do different ones the next time. That is how you see the improvement.  The strength building actually comes when you *aren’t* working out and the muscles repair and recover – hopefully stronger.  So, if you have been hitting the weights, or even your cardio, and haven’t changed up anything in a while, do more.  Challenge yourself.  Make the most out of your workouts.

Ready for a latte?  I was!

Pixie was annoyed that I had to make her get up so I could get this.

Why, hello there, Jabba! Sorry, haven’t seen Han Solo.

It was such a dreary day.  We need the rain – I just don’t need the clouds for my mood.  I finished up work just in time for dinner.

These blueberries were so good that I went back for a second bowl!

Good eats today. Yesterday I had myself a carb fest and over snacking.  Definitely nice to eat like this today.

My mother is coming over tonight to show pictures of the cruise she just got back from.  I roasted up some decaf so we can have that.

Here is hoping the rain stops so we can bike to breakfast tomorrow!

Be Sociable, Share!

15 thoughts on “Fit Female Stage 3A and challenging yourself

  1. Cammy@TippyToeDiet

    So a step over is like a front-to-back/back-to-front lunge, but with the planted leg on a step? This could be fun! (In an excruciating kind of way.) As luck would have it, I’m due for lunges on Thursday. Don’t know if the pickleball knee will hold up, but I’m willing to try them just for the fun factor.

    I love planks on the ball! I’ve been trying to play around with moving between straight arm and modified, but it’s hard to find a time when the gym in nearly empty. I really don’t care to be the entertainment. 🙂
    Cammy@TippyToeDiet´s last blog post ..Promises Worth Keeping

  2. debby

    I love the feeling when I challenge myself! Both the mental aspect, and the soreness, which is a good soreness, compared to the ‘i’m old and decrepit’ soreness.
    debby´s last blog post ..3M Chia Muffins

  3. Fran

    Burpees: blah I don’t like doing them, probably because I suck at it.

    Tough workout Lori, you are so impressive!

    Thanks for the challenging yourself peptalk. After reading your blog yesterday I printed out some worksheets for the P90X, Chalean Extreme and X-Trainfit workouts I do because I want to write down my reps and weight and improve the next time I do the workout. So without knowing it you already challenged me before writing your post. Thanks!
    Fran´s last blog post ..Monday May 7, 2012: The mishmash edition

  4. Helen

    I’m not sure my wonky left knee could handle those forward and back step overs as I have trouble with regular lunges sometimes. You sure are challenging yourself – I need to do that too, I think.

    Your food looks really good and as I sit here reading I’m wishing I’d made a Banana Bread Pudding for my own breakfast. Tomorrow! Plus you reminded me that I should make that BBQ chicken in the crockpot for salads next week!
    Helen´s last blog post ..Posh

  5. Susan in Oz

    Looks like a challenging program which is great but wow, Pixie is looking absolute daggers at you!!

  6. Ali @ Peaches and Football

    OK I’m tired just reading this! Whooooooa.

    I have no idea how anyone could handle a stability ball plank. Can’t they start you with something a bit easier – like a bosu ball? Sheesh

    Way to make us all look weak! 😉
    Ali @ Peaches and Football´s last blog post ..Alex’s Graduation

  7. Jody - Fit at 54

    I so want to find this book just for the exercises! 🙂 I would still do my own program but mix in some of her exercises. YUP, I challenge myself every workout – that is what it is about! You are gonna be a warrior by the time you are done!

    Pixie does look like she is giving you the evil eye! 😉
    Jody – Fit at 54´s last blog post ..Shoe Inserts & New Shoes

Comments are closed.