Bagels and FBB Stage 4!

Bagel day!  It was cloudy and wet when we got up this morning, so that nixed biking to breakfast.  Boooo…  But, the bagel was still good!

Of course, it never rained and the sun peeked out by the time we finished, so we could have ridden.  Oh well, it’s all good in the end.

Anyway, I thought I would now post the next workout I did for the Female Body Breakthrough.

This last phase is different in that each week the reps change for some of the exercises, so progress will be harder to monitor and I think I will just go back to my normal posting each week of my workouts.  I will also be extending the program to get in all the workouts since there are 6 different ones to do, which means 12 sessions.  I am lifting twice a week now, so that means about 6 weeks for this phase instead of 4 (barring rainy weekends).

Exercise Set/rep/weight
1. Plank with alternate arm/leg reach 3 sets of 10 each side
2. Complex: Deadlift, High Pull, Push Press, Reverse Lunge 4 sets of 8 each exercise with 20# bar
3A. Bulgarian Split Deadlift 4 sets of 5 with 10# DBs
3B. Single Arm Chest Press on ball 4 sets of 5 with 20# DB
3C. Back Squat 4 sets of 5 with 65# bar
3D. Chinups 4 sets of 5 with assistance

Just when you think the plank can’t get any harder and now I have to lift the opposite leg and arm at the same time.  So, you are balancing on one toe and 1 forearm and alternating to the other side.  Wow.

I like the complexes. You use a lighter weight and do all 4 moves right in a row, so 8 deadlifts, 8 high pulls, 8 pushpress and 8 reverse lunges. It’s more of a metabolic circuit that gets your heart rate up.  The last 4 exercises are done as a giant set.  Challenging for sure!

Tomorrow is workout B.  My legs are a bit stiff today.  :mrgreen:

Lunch time!  Easy peasy today.  Greek yogurt with apple topping.  It’s fast and I have been liking that lately for lunches.

I took a quick bike ride to the bank and back for pay day! At least I got in a quick ride today.  About 2.5 miles.  Today is one of those “squeeze it in when you can get it” exercise days.  It’s actually windy today and you all know how much I like riding in the wind.  🙄

Got back just in time for lattes.  Icy latte, that is:

Very busy day for work today.  I had a panic moment when I was just about finished with a 41 minute dictation (takes about 80 minutes to do that long of a file) and my program locked up on me.  I thought I lost the last hour and half of work! That would have been very depressing.  I walked away from the computer for about 5 minutes and came back and it had unlocked.  Phew! You would have heard me yelling if I had lost that.  They system doesn’t have a good save function, unfortunately.

Pixie could care less about all the excitement.

Dinner was quick and easy thanks to precooking stuff.  I had made up some of the balsamic tomato topping early in the week just to put on stuff (an omelet was great that way, btw).  Tonight I had it on some cooked chicken.

Even though it is meal assembly that way, it still seems like a nice dinner.

I am posting this quick.  Tonight is mother/daughter night.  Either froyo or coffee, but the temps are cooler now and I am thinking it will be coffee!

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10 thoughts on “Bagels and FBB Stage 4!

  1. debby

    I like doing circuit workouts. Saves time 🙂

    And, I love pre-cooked assembly cooking. Doing that tonight! I have to make up some of that balsamic tomato stuff. It looks so good. It would be good on a baked potato too!
    debby´s last blog post ..Travel and Food

    1. Lori Post author

      Yes – that was a cinnamon roll. But, he said it really didn’t fill him up at all. It was dense and chewy and not light and fluffy.

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