Happy Spring! I put up my flag:
It just doesn’t look right, though…
We have a looooong way until tulip time.
So I finished up stage 1 of Female Body Breakthrough today. Normally I would have worked out yesterday, but I was gone all day taking my sister to Albany and back. Today worked just as well.
Workout B. Like A, I did this 6 times during the month and here was the end progression.
|Exercise||Set/rep/weight Week 1||Set/rep/weight Week 4|
|Plank||3 sets of 30 second holds
||3 sets of 70 second holds
|Prone Cobra||3 sets of 45 second holds||3 sets of 60 second holds|
|Lateral raise with external rotation||3 sets of 10 with 5# DBs||3 sets of 10 with 8# DBs
|Overhead Squat||3 sets of 10 with wooden bar
||3 sets of 10 with 20# bar|
|Single Leg/Single arm Romanian deadlift||3 sets of 10 with 15# DB
||3 sets of 10 with 25# DB
|Single arm cable lat pulldown||3 sets of 10 each arm at 20#
||3 sets of 10 each arm at 30#
|Bulgarian Split Squat (so glad to be done with these)||3 sets of 10 each leg||3 sets of 10 each leg with 10# DBs
|High Cable Row||3 sets of 10 at 40#
||3 sets of 10 at 60#
This was a little tougher than workout A, I think. The overhead squats are hard for me because of my left leg issues. I noticed such a big discrepancy in leg strength when doing the single Romanian deadlifts. Since there is nerve damage, I can’t really build up strength in the damaged area, but only around it. So, it will lag behind my right leg. I could go with heavier weights for the right, but then I don’t want to be any more lopsided than I already am 😉
I definitely feel like I have a good base of strength going forward with the meat of the program. I don’t notice any difference in my clothes or the scale, so we just move on to stage 2!