FBB Stage 1 Workout B summary

Happy Spring!  I put up my flag:

flag

It just doesn’t look right, though…

WP_20140321_003

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!

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8 thoughts on “FBB Stage 1 Workout B summary

  1. debby

    Whoa! 70 second hold on the planks?? I got a ways to get there. I guess I’d actually have to do them regularly to do that?

    Anyway, can’t believe all the snow you have. I guess it would be wrong for me to mention I had to turn the air conditioning on in the car on my way home from the gym yesterday? Soon enough, you’ll have your spring. And mine will be all gone.
    debby´s last blog post ..Before and After–Me and My Garden

  2. Helen

    I still have a big mound of snow where I generally put my flag – still thinking about dragging it out and putting it up anyway. Maybe it will ward off the Nor’easter that is being forecast for Tuesday-Wednesday. UGH.

    I like how you are so matter of fact about your strength training program. Though you might not have seen some of the changes you would have liked, you definitely are stronger.
    Helen´s last blog post ..I’m Never Going to be the Runner I Want to Be

  3. Linda E.

    I had intended to comment to you on Facebook yesterday, but got busy babysitting that I didn’t have time. But we went out to lunch at eye heart NY and I saw your flag, was going to tell you how wonderful it was to see you trying to coax Spring to get here already! then I just logged into here and saw a picture of your flag, Lol! Funny how things work out sometimes. Now if I just just climb our snowbank and put out my spring flag too!

  4. Linda E.

    i was going to message you on Facebook yesterday and tell you the flag was a wonderful reminder for Spring to get here already. Visited “finding radiance” this morning and you posted a picture of the flag, LOL! So funny how things work out. I told my husband yesterday on our way to eye heart NY for lunch to look for your house m it is always the one with the beautiful flags outside.

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