Fit Female Breakthrough Stage 3 wrap up.

Finished up stage 3!  I actually started stage 4 today (owie).

I made good progress in this stage even though I did not do all 12 workouts. I got in 10. Now that biking season is here -YAY!!!!- I have dropped down to lifting twice a week instead of 3 times a week. Unless it is raining on the weekend — then I will get in the third.

Here are both the A and B workouts and my progress over the past month.

Workout A

Exercise Set/rep/weight Week 1 Set/rep/weight Week 4
Plank on stability ball 3 sets of 60 second holds 3 sets 70 second holds
Ball Crunch 3 sets of 10  3 sets of 12
Deadlift 3 sets of 6 with 65# bar 3 sets of 6 with 75# bar
Military Press 3 sets of 6 with 20# DBs 3 sets of 6 with 25# DBs!!
Forward and back step over 3 sets of 15 each leg with no weight (balance issues) 3 sets of 15 each leg with 10# DBs
Incline Dumbbell Chest Press 3 sets of 15 with 15# DBs 3 sets of 15 with 15# DBs
Hamstring curl on ball 3 sets of 15 3 sets of 15 
1-point Dumbbell Row 3 sets of 15 with 15# DB 3 sets of 15 with 15# DB

Workout B

Exercise Set/rep/weight Week 1 Set/rep/weight Week 4
Prone Cobra 3 sets of 60 second holds 3 sets of 70 second holds
Front Squat 3 sets of 6 with 20# bar 3 sets of 6 with 45# bar
Chinups 3 sets of 6 with assistance 3 sets of 6 with less assistance
Stiff-legged deadlift 3 sets of 15 with 55# bar 3 sets of 15 with 65# bar
Dumbbell Push Press 3 sets of 13 with 15# DBs 3 sets of 15 with 15# DBs
Barbell Split Squat 3 sets of 10 with 45# bar 3 sets of 12 with 45# bar
Split Stance Single-arm cable row 3 sets of 15 each arm at 20# 3 sets of 15 each arm at 30#

Thoughts? I was really, really pleased with this.  I made good strength gains.  Definitely have upper body strength and good core strength.  Lots of balance work this month, too, which is really good practice and something I don’t think about doing. I just have been feeling fatigued lately, which I think has a lot to do with insomnia and work stress (you think??)

Absolutely no weight loss over 3 months. No size loss, either.  : shrugs : 

I need to remember to not start a program late in winter because the tough parts bump into biking season and that takes priority since it is such a short season.  Must start programs in January like everyone else LOL!

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18 thoughts on “Fit Female Breakthrough Stage 3 wrap up.

  1. Cammy@TippyToeDiet

    Great progress, Lori, especially those stepovers! My gym doesn’t have a secure box step, but when the knee allows, I’ll toss in some f2b lunges. Not only are they great for balance, they really do engage dang near every muscle group in the body. Ouch. 🙂
    Cammy@TippyToeDiet´s last blog post ..Alphabet Soup: F is for…

  2. Shelley B

    I admire your dedication to these workouts! But yeah, biking definitely has to take the top spot considering you have too many winter months where you can’t bike.
    Shelley B´s last blog post ..Friday Mishmash

  3. Helen

    You are doing great with this program but I so get the wanting to bike over anything else. The dojo I used to go to is offering a “new” Tae Bo class starting January 9th. Of course they are pushing hard for me to come back. I told Mr. Helen that right now I just want to be outside as much as possible!
    Helen´s last blog post ..Vacation: St. Martin: New Things #1

    1. Lori Post author

      Short seasons and especially with the slow start this year – we need to enjoy every minute of nice weather!

    1. Lori Post author

      It is good to see progress, even though it isn’t in all the areas I *want* to see progress 😀

  4. Jeannie/Qlts2Slo

    That’s great improvement! [But I kinda hyperventilate when I read your workouts. They scare me.]

    1. Lori Post author

      I am thinking we will be headed down to Saratoga this weekend if the weather stays as nice as it looks to be now. Woo Hoo! Cuppiecake!

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