This week begins Stage 2 of Female Body Breakthrough! I hope you enjoy seeing the workouts. I also decided to start tracking my food again. I was just eating portions and following the 90/10 eating style and doing really well. However, last week PMS hit really hard. I was a real crabapple and my cravings were out of control. This isn’t an excuse. I was not eating the way I planned and I didn’t care. Some months I get horrible PMS and others I barely notice. I don’t think that had anything to do with me not tracking my food, however. I just feel more comfortable right now doing the tracking.
With how work was today, I decided to work out after lunch. Here was what I had:
Cashews while cooking.
Turkey burger with laughing cow (and hot sauce!) and sauteed broccoli.
The plate is a product I will be reviewing in a couple weeks or so 😀
Then it was time to work out. Here is workout A from the Define Yourself stage. The idea for these next 4 weeks is lower reps and heavier weights.
|Cable Wood Chop (high to low) video||3 sets of 8 each side at 20#|
|Plank||3 sets of 70 second holds|
|Dumbbell squat with offset load||3 sets of 8 with 15# DB|
|Alternating dumbbell overhead press||3 sets of 8 each arm with 10# DBs|
|Single-leg Bent Knee Deadlift (video)||3 sets of 8 with 20# DBs|
|Assisted Chin Ups||3 sets of 6 with band|
|Alternating Lateral Lunge||3 sets of 8 each with 10# DBs|
|Two-point dumbbell row||3 sets of 8 each arm with 20# DB|
Okay, this workout is much harder than stage 1. Yikes! The dumbbell squat with offset load just means that you do a dumbbell squat, but only hold a dumbbell in one hand. This makes you work on balance as well. Always good for me.
My chin-ups – or attempt at such = LOL! I used a band around my leg for assistance and really could barely get my chin to the bar – so I have a ton of work to do there. It’s much, much harder to use a band than an assisted chin-up machine. I remember back in the day when I could do 3 chin-ups by myself 😉
I was happy for my latte snack when I got back!
It helps with work, I tell you. It’s gotten frustrating at my job again. Like last spring. Seems like this cycle happens where there is not enough work, then too much work, then fine and the cycle repeats. We are now in the too much work cycle and the screaming emails are coming again. It’s kind of stressful, especially when you do your job like you always do. The blanket emails yell at everyone and it is discouraging.
A good lifting workout also helps get rid of that stress, too! Plus getting out of the house, which will happen after I press ‘publish’ 😀