The Mrs. - from flabby to firm

[TheMrs]

Ok. The last workout for Stage one is how many reps I can do in one set with my beginning weight.

Box Squat 135lbs - 40 reps
Push-ups at 60degree angle - 18
Seated Row 50lbs - 35 reps
Step ups with 5lb DB - 50 each side
Prone Jackknife - 3 - my legs were shaking and trembling so bad from the step-ups.

Wed is the same but with the other workout. Friday I begin stage 2.

[TheMrs]

Final workout for stage one.

Deadlifts 80lbs - 30 reps
DB Shoulder press - 5lbs - 30 reps
Lat Pulldowns - 70lbs - 15 reps my grip strength was shot
Lunges - 5lb DB - 30, my knees were starting to burn and pop. Quads were great and could have done more but oh well.
Swiss ball crunch - only 15, I was tired.

Stage 2 begins on Friday. I'm excited for the new exercises. Stage 2 will take me 3 weeks.

[TheMrs]

Workout A Stage 2. This workout kicked my ass today.

Front squat/push press 1x10 45lbs, 1x10 50lbs - the first set was to get the feel, got a little burn in the shoulder but knew I could go heavier, the 2nd set was a bit more challenging and got a good burn in the shoulders.

Super sets

Step-up 1x10 25lb DB, 1x10 35lb DB, sparky has the 30's. This one hurt with the second set I got the 10 in but had to rest to adjust grip.
DB One point row 2x10 15lb. no real burn in the back, had good burn in the quad holding the balance which was a challenge.

Static Lunge w/ Rear foot elevated 2x10 25lb DB. Nice quad burn
Push-up 2x10, one @45 degrees and the 2nd at 60 degrees. My arms were shaking at this point.

Plank 2x with 60 second hold. Holy crap this hurt like hell but it hurt so good. Sang the ABC's on the last set to get me through. To remind myself to breathe.
Horizontal wood chop laid on the table and used the medicine ball, this was a cake walk compared to the plank, so it was a nice break but the obliques felt worked.

This was the hardest workout I have ever done. My whole body was shaking. But very excited as my strength, stamina and balance are up.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 60lbs

Supersets

Bulgarian Split Squat 2x10 25lb plate held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 12lb DB
DB Prone Cuban Snatch 2x10 5lb DB

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

Prone Cobra 2x60 second hold

Interval Training 15 minutes.

Killer workout, not as tiring I will increase weights for more challenge.

[TheMrs]

Workout A Stage 2. Mondays workout was harder than I thought it was and today was healed up enough to continue. I will be doing this stage as 2 workouts a week instead of 3.

Front squat/push press 2x10 60lbs

Super sets

Step-up 2x10 60lbs, used the barbell. No strain on my arms and more of a challenge
DB One point row 2x10 20lbs. - much easier this time. I like this one

Static Lunge w/ Rear foot elevated 2x10 30lb DB - Ouch
Push-ups - 2x10 on a bench, hopefully I will move to the floor soon

Plank 2x with 60 second hold. Kicked my butt again.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 70lbs

Supersets

Bulgarian Split Squat 2x10 35lb plate held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 15lb DB
DB Prone Cuban Snatch 2x10 8lb then 5lb DB

Swiss ball crunch 2x10 with a 25lb plate
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

Prone Cobra 2x60 second hold

No interval training this morning. Ran out of time

[TheMrs]

Well all this stage 2 workout is not easy. It is turning out to be very challenging and well worth every push and pull of the iron. I did not workout yesterday as the whole week I have had an average 4 hours sleep a night and I was draggin ass yesterday so I did workout A today and pushed hard.

Front squat/push press 2x10 70lbs - the last few reps were hard but it felt really good

Super sets

Step-up 2x10 70lbs, used the barbell. Felt it good
DB One point row 2x10 25lbs.

Static Lunge w/ Rear foot elevated 2x10 35lb DB for one set then dropped to 25lbs. my arms were shakin!
Push-ups - 2x10 I finally made it to the floor The first set was all girl style, second set I did 2 regular ones but then finished it of with the girl style. My whole body was shakin and I actually cried I was so happy.

Plank 2x with 60 second hold. I HATE THIS ONE!!!!!! Gonna do 4x 30sec hold. Will be easier on my lower back. This exercise is EVIL to the core.
Oblique crunches 2x10 each side

Overall I am HAPPY with my progress. I have one more workout A for stage 2.

[TheMrs]

Stage 2 Workout B.

Wide-grip dead lift from step - 2x10 80lbs

Supersets

Bulgarian Split Squat 2x10 45lb dumbbell held in front
Underhand Lat pulldown 2x10 90lbs - having issues increasing this weight

Reverse Lunge from Step w/ forward reach 2x10 20lb DB
DB Prone Cuban Snatch 2x10 8lb - the last few reps of the second set were torture.

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

No cobra or interval. Ran out of time had to leave early to go home and babysit a girlfriends daughter.

[MsGuns]

I see you are keeping @ it! good job!

[Tre]

This is great stuff.

Keep up the hard work...and post some more pics when you get a chance (no schmoe).

[TheMrs]

Friday I had a lower back tweak due to over arch in the squat push press. So I did not workout again until this morning. Still sore so I lowered my weights and still got a decent workout in.

Front squat/push press 2x10 45lbs

Super sets

Step-up 2x10 Just did body weight with no weights, but did it faster
DB One point row 2x10 15lbs. - my balance was off this morning
Static Lunge w/ Rear foot elevated 2x10 15lb DB
Push-ups - 2x10 (the first set was 3 regular then 7 on my knees. 2nd set was on my knees as well.

Skipped the ab work because the back still sore.

[TheMrs]

Well I am now done with stage 2. Finished it today. I will train hard in cardio for the rest of the week then begin stage 3 on Monday.

Wide-grip dead lift from step - 2x10 80lbs

Supersets

Bulgarian Split Squat 2x10 45lb dumbbell held in front
Underhand Lat pulldown 2x10 90lbs

Reverse Lunge from Step w/ forward reach 2x10 20lb DB for the first set. Dropped to 10lbs for the second set, my hip was bothering me. Partly because I stepped up my training and started light runs, keeping that light so my back stays healthy.
DB Prone Cuban Snatch 2x10 8lb - I actually really like this exercise

Swiss ball crunch 2x10
Reverse Crunch 2x10
Lateral Flexio w/ oblique crunch 2x10

I also did a brisk 1 mile walk on the treadmill

[TheMrs]

Started stage 3 today. Holy crap it kicked my ass.

One-armed dumbbell snatch 3x6, first set 12lbs. That was too light. 20's for 2nd and 3rd set

Supersets
Dumbbell single-leg RDL- kicked my hams. 3x6 12lbs.
Barbell bent over row 3x6, 1st set 60lbs, too light. 95lbs for 2nd and 3rd set.

Dumbbell single-arm overhead squat 3x6 10lbs overhead and 20lbs between my legs. 6 reps per arm overhead
Dumbbell incline bench 3x6, 1st set was 30lbs 4reps, 2nd set 25lbs, 3rd set 20lbs.

Plank 3x90sec
Reverse woodchop 3x6